Quagmire911 Lifting Journal

[Quagmire911]

Well I was doing it with plates on my chest, then under the direction of WBA switched to a dumbbell behind the head which was much harder, so I more than halved the weight. I expect to PR with it on Monday again, it is working me so that is what matters. How are you doing it? The same way?

 

[Quagmire911]

Tuesday

-Had to move leg workout to today. Here it is:


Squats 2 x 5-100kg(PR)

Squats 1 x 15-85kg(PR)

Leg Press 2x15-110kg

Good mornings 1x20-20kg

Calves 1 x 10-70kg(PR)

Weighted Ab 2 x20-10kgdumbbell(PR)

--Don't have time to add anything else in right now, might edit and update, until Thursday...

 

[Warboss Alex]

Craig I'll email you something more detailed later on - for now increase calories like I told you.

 

[Quagmire911]

Craig I'll email you something more detailed later on - for now increase calories like I told you.

Will do.

 

[EFFORT]

gotta love those calories increases

 

[Warboss Alex]

gotta love those calories increases

towards the end of a training cycle, as you begin to tire, is the supercompensation phase where IF you feed yourself accordingly you'll get the biggest gains. Hence the need for extra eggy goodness.

 

[mrRuckus]

Well I was doing it with plates on my chest, then under the direction of WBA switched to a dumbbell behind the head which was much harder, so I more than halved the weight. I expect to PR with it on Monday again, it is working me so that is what matters. How are you doing it? The same way?

Oh, I see.

No, I've been holding a db on my chest. That's a good idea to able to hold a smaller db though... doesn't it hurt your neck?

 

[Quagmire911]

Oh, I see.

No, I've been holding a db on my chest. That's a good idea to able to hold a smaller db though... doesn't it hurt your neck?

Doesn't hurt the neck at all. You hold it under it and do it controlled. Suppose it would hurt if you were doing erratic reps though and hitting the weight into your neck.






Thursday

Incline Barbell Press 3 x 5-67.5, 70, 70kg(PR)-Good.

Standing Barbell Press 5 x 3-42.5kg-Concentrated on form, still challenging.

Seated Dumbbell Press 3 x 8-17.5kg(PR)-Good progress, like these.

EZ Skullcrushers 3 x 10-12.5kg(PR)-Increase on last wek which is good. Seeing slow but steady progress with this.

Just a quick update, don't have much time to add much more, until Saturday...:box:

 

[Warboss Alex]

Good job, do what I said with the extra protein/eggs. I'll write you a longer email on the weekend

 

[Quagmire911]

Saturday

Deadlifts 3 x 5-130kg, 132.5kg, 135kg(PR)-Nearly over the 300 lb with this. So close I can taste it. Just managed the last set, it was brutal. Pretty sure my back started to round on the last rep to. Think the bulk of the increases have been had this cycle, can't picture myself doing too much more.

Rows 3 x 8-65kg-Maintainted the weight and concentrated on the form. Still challenging in the last few reps.

Rear Delt row 1 x 15-35kg-Think I have found a weight I can do this with. Was quite hard in the last few reps.

Barbell Curls 2 x10-25kg-2 reps added on and 5 kg off. Could have done a bit more but I decided to keep everything completely strict with these.

EZ Reverse Curls 2 x 10-17.5kg-Not to bad, was easier than last week.

Ok workout, until Monday/Tuesday...

 

[stronglifts]

Saturday

Deadlifts 3 x 5-130kg, 132.5kg, 135kg(PR)-Nearly over the 300 lb with this. So close I can taste it. Just managed the last set, it was brutal. Pretty sure my back started to round on the last rep to. Think the bulk of the increases have been had this cycle, can't picture myself doing too much more.

Rows 3 x 8-65kg-Maintainted the weight and concentrated on the form. Still challenging in the last few reps.

Rear Delt row 1 x 15-35kg-Think I have found a weight I can do this with. Was quite hard in the last few reps.

Barbell Curls 2 x10-25kg-2 reps added on and 5 kg off. Could have done a bit more but I decided to keep everything completely strict with these.

EZ Reverse Curls 2 x 10-17.5kg-Not to bad, was easier than last week.

Ok workout, until Monday/Tuesday...

Congraz. You've got your deadlift goal you've setted up for July 1st.

What's your bodyweight right now?

 

[Quagmire911]

Bodyweight is about 161lb-or 11 and a half stone. Put on about 4-5lb in the last 4-5weeks.

 

[stronglifts]

Bodyweight is about 161lb-or 11 and a half stone. Put on about 4-5lb in the last 4-5weeks.

You're close to your 2x bodyweight deadlift.

Good work.

 

[Quagmire911]

You're close to your 2x bodyweight deadlift.

Good work.

Thanks :woo:

Wonder if I'd manage 320 for one rep...

 

[Warboss Alex]

Craig - remember to increase those calories. I'll write you an email soon but I can tell you we'll drop the reps to get the weight in.

Your deadlift 1RM should be 340-350 right now. We may do some triples for the last two weeks.

For now keep going, I'll write to you tomorrow.

Biceps still seem to be an issue so I'll suggest some more options.

 

[Quagmire911]

Tuesday

Squats 2 x 5-100kg

Squats 1 x 20-85kg(PR)

Leg Press 2x15-110kg

Hyperextensions 2 x 20-20kg

Calves 1 x 10-70kg

Weighted Ab 2 x20-10kg

---Again not much time today so very brief. 20 repper was murder. Not bad workout overall.

Until Thursday...

 

[Quagmire911]

Thursday

Incline Barbell Press 3 x 3-75kg-First set I needed a little help with the weight on the last rep. Second set I needed a lot of help on the last rep. Last set I only got the first rep and stopped after that. So it didn't go to well. The dilemma of 72.5 being too little, and 75 being too much. Thinking of getting ankle weights that will slide over the end of the bar, which will be a 2.5lb increase instead of a 5.5lb increase.

Close Grip Bench 55kg-1x9 and then 1x6. Incline obviously took it out of me, as this was worse than last time.

Dips 2 x 8-10-Skipped these out, chest and arms were tired as hell by now.

Lateral Raises 3 x 12-7kg(PR)-Last few reps were hard, but this was generally easier than everything else today.

Until Saturday...

 

[Quagmire911]

Saturday


Block Deadlift 1 x 5-145kg(320lb-7.5kg increase)-Just made it. Felt good loading up three plates either side. Could get used to it heh. Think there was a bit of rounding on the last rep though.
1 x 12-122.5kg(PR)-Very tiring, especially after the first set.

Chins 4 x 6-10kg-Same as last time. Missed last rep on last set. Suppose this isn't so bad as I have put on nearly half a stone.

Hammer Curls-3x8-15kg-This was easier than last week, but an increase would have been too much.

Good workout overall. Did some rowing+swimming post workout. Nearing the end of this cycle, looking forward to being under less stress heh.

Until Tuesday...:box:

 

[Quagmire911]

Tuesday

Incline Barbell Press 3 x 3-72.5kg

Standing Barbell Press 5 x 3-42.5kg

Seated Dumbbell Press 3 x 10-17.5kg(PR)


Squats 3 x 3-105kg-Missed last rep on last set.

Calves 1 x 10-70kg

Weighted Ab 2 x 20-10kg

---Had to condense workouts this week because of schedule.

Until then end of the week!...

 

[Quagmire911]

Saturday

Deadlifts 3 x 3, 130, 135, 140kg(308lb)-Strength is creeping up nicely. That's me into the 300's and it feels good. Last set was challenging, but not the worst I've ever had to do. My form was good this week.

Rows 3 x 8 65kg-Form was great on these now. Even thought weight hasn't gone up I still feel as if I have made good progress as form is much better.

Rear Delt row 1 x 15-35kg-Some improvement on form but still don't like these.

Barbell Curls 2 x15-25kg(PR)-Noticeably easier than last time. 5 extra reps.

EZ Reverse Curls 2 x 12-17.5kg(PR)-Couple more reps than last time, definite improvment.

Good workout overall. Think this is my last heavy workout for a couple of weeks, but I will still post the light workouts. Have to see what WBA comes up with, thanks to him again for all his great advice-making a big difference. It's sad but I'm 17 and squatting and deadlifitng more than most of the adults in my gym and bench is probably about the same. The thing is most of them only do bench haha.

Anyway until next week...