Quagmire911 Lifting Journal

[Quagmire911]

Currently going to the gym twice a week Wednesday/Saturday. Probably move onto a three day split in 2/3 months once I have left school.

Stats-5ft 9" at around 152lb. I'm guessing bf is in the 10-13% range.

Heres the current workout:

Wednesday-Box squats 2x5 (Was regular squats until now, thanks WBA)
-Regular squats 1x20 (Was leg press until now)
-Calf raise-1x25
-Hamstring machine 2x8
-Bench-2x5 flat
-1x5 incline


Saturday-Deadlifts-2x5
-Chins-2x8
-Bent over row-2x8
-Military Press-2x8
-Dips 2x8
-Skullcrushers 2x8

I know that this is an odd setup. Ideally I would have a separate day doing bench/dips/skullcrushers but right now this is how I could fit it in. I originally had bench on a Saturday but moved that to Wednesday because my numbers were coming way down after deadlifting cause of my arms taking a beating.

I am now getting over 200g of protein a day and bumping this towards the 300g mark. Play 5 a sides (football/soccer) for 45 mins on a Sunday night. Also go running Monday and Friday mornings before breakfast and will probably add Thursday. Cause im still at school though im walking with a heavy bag on all the time so im burning calories that way. Walking from the train station to my house after school is a steep incline for 15 mins weighted so it has some benefit and thats 5 days a week.

I had been working out lightly doing chins/press ups in my early teens and got a small home bar did some squats and deads at bodyweight. As soon as a gym with an Olympic bar became available to me I used it and have been doing this routine since early-mid February.

Here are my stats. First numbers are what I was doing in early February. Second numbers are now my current PR's for 5 reps.

Squats -145lb to 187.5lb. (65kg-85kg)
Deadlifts-210lb-260lb. (95kg-117.5kg)
Bench-120lb-137.5lb (55kg-62.5kg)

I am posting this up to track progress. I appreciate any guidance that is given and chose to post this now as I envisage the gains slowing down considerably. Indeed squats already have. From WBA's advice im now going to switch to box squats as of Wednesday and replace leg press with 20 rep squats. I don't think ill put on much weight in the next two months because of the sheer amount of walking I do on a daily basis, but this will change soon at least.

Short term goals- By July 1st to: Get Squats up to 250lb for 5 reps.
:Get deadlifts up over 300lb for 5 reps.
:Get bench to 175 for 5 reps.
:To put on as close to 7lb of lean muscle.

In my opinion I should definetly reach the deadlift goal. The other three are perhaps going to be a bit tougher and may need more time, but aiming high is what gives the motivation to get you stronger. I will not post specific long term goals as I am not entirley sure on these, but in the long term I want to get stronger, down to 8% bf and to get to a fantastic level of fitness. Not really bothered as to a weight goal in the long run, as this should come hand in hand with whatever strength/cardio goals I decide upon in the next few years.

For now though getting stronger while staying lean and maintaining or improving my level of fitness is what is on the agenda. I am still 16 so taking things slowly and doing them right without any bulking/cutting bollocks seems the right thing to do. I will update this frequently and appreciate any advice that will get me where I want to be faster. Thanks to any who are a help...

Date-25th March 2007

 

[Warboss Alex]

There are better options for a two-day split in my opinion. Your running/sports are counterproductive to your goal of gaining lean muscle; cut those out, replace with lighter cardio and you could probably gain 10-15lbs by July.

 

[Quagmire911]

Wednesday

Incline Bench 2 x 5
Dips (weighted)2 x 8
Shoulder Press 2 x 8
Box squats 2x5
Squats 1x20
Hyperextensions 2 x 10
Calves 1x25
Weighted Abs 2 x 20

Saturday

Deadlifts 2 x 5
Rows or chins(weighted) 2 x 8 (alternate every week)
Hyperextensions 2 x 10
Curls 2 x 8
Forearms 2 x 10
Weighted Abs 2 x 20

 

[Quagmire911]

Wednesday

Incline bench 2x5---Did 57.5kg both sets with no help from spotter. Reasonable improvement. Decided not to do flat bench as the dips work the bigger part of the pecs anyway. Any comments on this? Should I do two incline sets, or one incline one flat?

Dips(weighted)2x8---First time I have done these weighted. First workset I added 5kg the second 10kg. Wasn't to challenging so will maybe try 20kg next week. Noticed that that triceps were feeling it far more than the pecs, need to makesure they dont fall behind.

Shoulder Press-2x8---Bar+10kg. Wasn't challenging enough. Moved to doing these with a barbell so kept the weight low to makesure form was on track. Should add weight next week.

Box squats 2x5---Wasn't sure what weight as this is the first week doing these. Did one set of 80kgx5 then did 82.5kgx5. Felt challenging but within reach, will bump this up to 85 next week and see how I go from there.

Squats 1x20---55kg-Was to conservative with the weight here, but this was my first week so wanted to test the water. Will aim for 65kgx20 next week and that should prove quite challenging. Head was still spinning a bit from the heavy breathing but legs didnt take it to bad at all.

Hyperextension 2x10-First week doing these. Bar+5kg. This was pretty killer. Felt it right up the back of the legs and up the back. Felt good though, will go to +7.5kg next week.

Calves-1x25-Only machine in routine. Did all the weight+50kg. Lactic acid in the last few reps was basically endurance. Think I will switch to doing with a barbell so I can do higher weight, lower reps, maybe a 2x10 or something, anyone think that seems reasonable?

Weighted Abs-2x20-Put a 20kg plate on chest and did two sets of 10 reps. Will take the weight down to 15kg and shoot for 2x20 on Saturday.

---Felt happy with the workout today, things seemed to go quite well and on track. Being slightly conservative in some exercises as they are new and wanted to makesure I got the form spot on. Things look set for making good progress next week. Any comments appreciated...until Saturday..............

 

[Quagmire911]

Saturday

Deadlifts 2 x 5-Followed a better warmup along the same format as the one I saw at iron addicts. First workset was 120kg up 2.5kg on last week. Second set was 122.5kg for 5, was very pleased. :woo:

Chins(weighted)-2x8-+10kg Hard on the last few reps of the second set, felt good.

Hyperextensions 2 x 10 bar+7.5kg-These were fun after deadlifts, increase from 5kg on Wednesday was good. These are killer, all the way up the posterior chain.

Curls 2 x 8-Did these with a zig-zagged bar. Smaller than an Olympic bar, so that +15kg if I remember correctly.

Forearms 2 x 10-Reverse curl-Same bar as curls with 10kg if I remember correctly.

Weighted Abs 2 x 20-Did these with a 10kg plate without much difficulty.

 

[shagnscoob]

I remember my abs never seemed to really feel bigger until I start using heavier weights when I did them. As in 35+

 

[Quagmire911]

Wednesday

Incline Bench 2 x 5-60kg

Dips (weighted)2 x 8-15kg

Shoulder Press 2 x 8-12.5kg

Box squats 2x5-85kg

Squats 1x20-65kg

Hyperextensions 2 x 10-7.5kg

Calves 1x25-65kg

Weighted Abs 2 x 20-15kg

Good solid workout.

 

[Quagmire911]

Saturday

Deadlifts 2 x 5-125kg(275lb). Absolute murder. Failed on the last rep of the second set. Form wasn't great. My left forearm couldn't handle the weight for so many reps and gave out and back started to curve so down the bar went. I can see this being a problem for the short term, my forearm strength not being able to keep up with my back. I don't want to use straps and cheat myself out of forearm growth. Anyone got advice on this? Should I drop the weight to 120kg and go for 2x6 or 7 to let my forearms grow? Any advice is appreciated.

Levered Row 2x8-75kg-Hard on the last few reps, probably switch to normal rows soon.

Hyperextensions 2 x 10-27.5kg-Challenging as ever after deads.

Curls 2 x 8-17.5kg+zig-zagged bar.

Reverse Curls 2 x 1012.5kg+zig-zagged bar.

Weighted Abs 2 x 20-15kg

---Was only two days after last workout as I couldnt go to gym tommorow. may have attributed to not getting last rep on deads. Any help on the DEADLIFT question is appreciated, until Wednesday...

 

[Quagmire911]

Problem solved, for now...

 

[shaunuk]

I can see this being a problem for the short term, my forearm strength not being able to keep up with my back. I don't want to use straps and cheat myself out of forearm growth. Anyone got advice on this? Should I drop the weight to 120kg and go for 2x6 or 7 to let my forearms grow? Any advice is appreciated.

There's nothing wrong with using straps mate. What's more important, the stimulus your body receives from the extra weight you can use on your deadlifts, or forearm growth? I think the answer to that is obvious

Keep doing your reverse curls.

-shaun

 

[Quagmire911]

Arm strength is still important, and I didn't want that to suffer because I wasn't doing a raw lift. As it happens I now know better, and on the contrary using straps doesn't prohibit forearm growth, will actually help them along as the deads go up. So straps it is

 

[Quagmire911]

Incline Bench 2 x 5-62.5kg(137.5lb)-Making consistent gains, good progress.

Dips (weighted)2 x 8-16kg(35lb)-Near failure on the last rep of second set.

Military Press 2 x 8-32.5kg(72lb)-Will be putting the weight up next time, should have done this week.

Box squats 1x5-87.5kg(192.5lb)-Too easy
1x5-90kg(198lb)-5kg increase on last week, was very pleased. Over 200lb for 5 next week. Woot!!!:rockon:

Squats 1x20-70kg(154lb)-Ouch. Does a number on the heart. up to 75kg next week!!!

Hyperextensions 2 x 10-27.5kg(60.5lb)-Always murder after squats or deads. Will do more reps instead of upping weight on Saturday.

Calves 1x25-70kg(154lb).

Weighted Abs 2 x 20-15kg(33lb)-Maybe do a couple more reps then up it too a 20kg plate.

It was more convenient to do the workout today instead of tomorrow. Will give me a longer gap between now and Saturday anyway. Was very pleased with this workout, numbers are increasing nicely. Ever since I started properly warming up following IA's warm up post, nothing seems to be stalling and everything feels better. Six warm up sets instead of 2-3 makes the difference. Let's hope everything continues nicely. Got straps for deads so hopefully Saturday will go well, until then......:rockon:

 

[EFFORT]

yep can never go wrong following IA advice

 

[Quagmire911]

Friday-More conveinient than Saturday.

Deadlifts-First week using straps on worksets. 1x4-127.5kg (280lb)-Whilst the straps helped the grip problem, it became apparent that my lower back couldn't handle the weight. After one rep form became progressively worse. Then did 120kg for 5, but after the previous attempt I was literally dead. Lift living up to its name. I have been doing this for about 8 weeks now, so i'll ask what people think. Should I maybe switch to straight-leg deadlift for 4 weeks and come back to this, or bring the weight down to 120kg and concentrate on form and try to increase again?

Chins(weighted)+10kg 1x8 1x5-Concentrated on form.

Hyperextensions 2 x 10-Omitted as lower back didn't feel up to much.

Curls-Zig-zagged bar+20kg-1x8 1x5-Again didn't continue as form would have been awful.

Forearms 2 x 10-Zig-zagged bar+15kg

Weighted Abs 2 x 25+15kg-Upped the reps instead of going to a 20kg plate. Will do this next week.

Wasn't such a great workout. Any help on the deadlift problem appreciated, thanks...

 

[Quagmire911]

Ok here it is:

Sumo Deadlifts 2 x 5
Rows or chins(weighted) 2 x 8 (alternate every week)
Bent knee Good mornings 2 x 10
Curls 2 x 8
Reverse Curls 2 x 10
Weighted Abs 2 x 20

Will do this for four weeks and see how things are going at that point.

 

[Quagmire911]

Wednesday

Incline Bench 2 x 5-65kg(143lb)-Hard on the last rep of each set. Another PB. Good progress.

Dips (weighted)2 x 8-17kg(37.5lb)-Failed on last rep of second set.

Military Press 2 x 8-35kg(77lb)-Increase in weight. Not tooo bad.

Box squats 2x5-92.5kg(203.5lb-WOOT!!!)-Got the first set all 5. Second set only managed two then failed next rep, and the one after that. I did have a 5kg increase last week and did only do 90kg for 1set of 5 so this was still good progress. Will stick with this weight next week and go for 2x5. Over the 200lb mark, very pleased

Squats 1x20-72.5kg(160lb)-Got 19 reps and got saved by spotter on last rep. These are killer, especially after 2x5, but I love em'. Go for 75kg next week.

Hyperextensions 2 x 10-Didn't do hypers again. Thinking of taking them out as body is pretty wrecked by this stage. Any comments?

Calves 1x25-75kg(165lb)-Not bad. High reps burn though.

Weighted Abs 2 x 20-20kg(44lb)-Challenging on the last reps of second set.

Overall a good workout, good progress. Numbers are improving week by week, very pleased. From early February my weight went from 152 to 148 when I hit the weights heavy, so a bit of fat loss, and i'm now up to about 155 so everything is going well. Practiced doing sumo deadlifts the other day and I think there better suited to my shape as I have smallish length arms, so I can't wait to give them a go. Things are on target for hitting the goals. Maybe take a week of in a couple of weeks. Until Saturday...

 

[6-heads lewis]

Your 20-rep of 160lbs seems a bit too close to your 5-rep at 203.5lbs.

If you're keepin form and going ATG, then congratulations, just make sure you're not cheating to get the weight up. I remember when I was doing 20 reps with 50lbs less than my 5 rep (and fresh to boot) I was frequently leaning foward late in the set or not going low enough.

20-rep squats are great but they are also very dangerous, your stabilizing muscles are exhausted, don't push your luck. Looking back its a miracle I didnt get seriously injured.

 

[Quagmire911]

Sumo Deadlifts 2 x 5-125kg(275lb)-This was good. Personal best. Even with straps left grip was a bit shaky. Hopefully left forearm will catch up to right. Sumo's rock. Think I prefer them to conventional, easier lift.

Rows2x8-60kg(132lb)-Hard going. Don't know about form on these yet.

Bent knee Good mornings 2 x 10-40kg(88lb)-Tough after deads.

Curls 2 x 8-20kg(44lb)-Tough on the last reps of each set.

Reverse Curls 2 x 10-15kg(33lb)-Not to bad. Maybe up the reps before adding weight next week.

Weighted Abs 2 x 20-Not to bad. Up the reps, then the weight soon.

Overall a good workout, progress being made.

 

[Quagmire911]

Strained a tendon on Sunday night playing football, nothing serious, just had to take it easy, walk slow and stuff. Was unsure if i'd be doing squats, but the injury doesn't affect the squat movement, so I was lucky. It's healing nicley anyway, should be back to normal by the weekend, and i'm nearly walking normally again. Still aired on the side of caution, but all was well in the the 6 warm up sets so there was no problems.


Incline Bench 2 x 5-67.5kg(148.5lb)-New record. Making good, steady progress with this.

Dips (weighted)2 x 9-17kg(33lb)-Did another rep on each set, instead of upping the weight. Will up weight next week.

Shoulder Press 2 x 8-35kg(77lb)-Did another rep on each set, instead of upping the weight. Will be harder to up the weight on this, I may do 2x10 next week then up the weight in two weeks.

Box squats 2x5-92.5kg(203lb)-Couldn't do this last week but managed it quite well this week. Hell's yea' Another PR. Up to 95kg next week.

Squats 1x20-72.5kg(160lb)-Couldn't do this last week either, so another PR. Did 21 reps too. Up to 75kg next week.

Hyperextensions 2 x 10-Couldn't do because of strained tendon.

Calves 1x25-72.5kg(160lb)-Burns like hell.

Weighted Abs 2 x 20-Couldn't do because of tendon. Did the plank with a 20kg plate on my back instead. Basically a static hold. Did it twice.
Should be able to do weighted by this Saturday however.

Very pleased with this workout. Can't wait to get stuck into deads on Saturday. Hopefully be able to do some GPP on thur/fri, but i'll have to see how leg is.

Short term goals with slight change (by July 1st).
Sumo deads-300lb-same.
Box squats-230lb-revised.
Incline bench-175lb-sane
Weight-Aim for 161lb at same leanness.

---Squat was a bit ambitious at 250, so lowered to 230, which is still good progress. Deads are on target, should hopefully get a bit over. Bench is looking good. Weight isn't to much of an issue if the strength comes. Much easier to control diet etc in a month, once I'm out of school anyway, but weight has been going up a bit, so it could get there.

Until Saturday...:woo:

 

[Quagmire911]

Saturday

Sumo Deadlifts 2 x 5-127.5kg(280.5lb)-Solid lifts. Forearm strength seems to be going up, left nearly failed on 5th rep of second, but it got there. Back can manage pretty well. New PR.

Chins-2x8-11kg(24lb)-First set completed, got 6 reps on the second set. Will not let form go to hell and cheat my way there. Still good progress, will probably stick with this in two weeks, maybe do a 2x9 before adding a kg.

Bent-knee Good mornings-40kg(88lb)-Still easing in to these. After deads lower back is pretty tired which makes this harder, but I could do quite a bit heavier than 40. Not an exercise I want to mess up on though.

Curls 2 x 8-Decided not to bother will curls. Think bi's got plenty from the deads and weighted chins.

Forearms 2 x 8-I have a Captains of Crush No.1 so I decided to train with it this week. Been using it throughout the week (not to much) and I've been getting more reps with it. Can get about 6 full reps with right, and about 2/3 with left and these are going up. Think I'll use it for a while cause it's right where I need it and it's giving decent progress.

Weighted Abs 2 x 20-20kg(44lb)-Did 2x25 instead of using more weight. Will start using dumbbells across chest instead of plates to up weight from Wednesday.

Overall a good solid workout. Things are moving in the right direction. Chopping and changing slightly but I think it's making things easier. Sometimes adding a rep instead of going up in weight is an easier progression. Doing fresh exercises, but nothing far of the norm, makes sure to keeps things going in the right direction. Until Wednesday...