Quagmire911 Lifting Journal

[JohnnyIrish]

1 year long workout journal Quag....thats FRIGGIN AWESOME!!



Good for you for staying devoted and showing many on here that with hard work you can become one strong dude. Your advice has been very helpful to me and many others. Keep up the good work bro

I second that! :cheer:

 

[Quagmire911]

What do you know a year yesterday ehhh. Thanks for the kind words guys.

Still working on that strength thing, not there yet

Some stats too commemorate the occasion:

Weight at on 25.03.07-152 at 11%ish
on 26.03.08-174 (Taking bf into account more like 170 at 11%-weight ain't what I am after remember. Although 180 at 10-12% is what I will aim for when I actually get some money).

From the 25.03.07-26.03.08:

Deadlift 117.5kgx5 to 155kgx4
Squat 85kgx5 to 105kgx7 -Should have been better and most of that was from March to July. Form issues have held it way back.
Bench 62.5kgx5 to 85kgx5 -Stalled here for a while but some decent progress recently.

I am reasonably pleased with how it has gone. The newbie gains in the month before March 07 were great and can be seen on page 1. Considering I had no one to show me form and had to apply everything I read into action without help it has gone quite well. I could have done a lot worse had I not had the right information. However if I had personal training in person and someone like minded people that were knowledgeable I could have been even further. Not to worry though, still haven't hit 18.

My goals for the end of March were 182.5kgx1 on dead, 140kgx1 on squat, and 100kgx1 on bench. Or 220/300/400. Whilst I was close I didn't quite make it. I am happy to be over 200 with bench however. Bench I know I have the form nailed, now I just have to perfect the squat and dead. I know if I do this I will see some big jumps. Biggest problems are lower back rounding at the bottom on squats and on the deadlift the lower back rounds from midway to lockout. Squats I am switching to front squats whilst working on flexibility, I am confident this will take things to a new level. On the deadlift I think I just need to reset the weight a bit and focus on using proper form. Although there are several methods that I could use to go about that, I haven't quite decided yet.

I was thinking about some new goals but I suppose there isn't too much point if I haven't yet hit the old ones. So 220/300/400 will do for the time being. Bench is actually the closest which I never thought I would be able to say. Dead isn't to far off and squat it all comes down to how the new measures take shape. I will post the new routine sometime over the next few days. I mentioned the weight goal above.

As for a years time where would I want to be. I think 275 on the bench would be good and is a possibility if things go well. 300+ would be amazing. The squat is hard to say because of the problems I have been having. I would at least like to be over 350, 400 would be great. Deadlift I would like 500, but we will see how that goes.

Well that is all for now, the leaning out seems to be going alright but I just opened some chocolate so maybe not. Will need to take some progress pics. Until next time...

Quagmire

 

[Mad Manic]

Quads and Hams tonight, did Front Squats for the first time. What an awesome exercise, I prefer holding the bar across the shoulders than across the back and it forces you to keep good form else the bar will topple forward. Really enjoyed it, definitely going to ditch back squats for these, I think they are a better exercise IMO, I did 5 sets lowish reps around 5-7. I then did 4 x 20 reps on the leg press which was great really worked my thighs well and gave them a big pump. Then did 4 sets of Lying Ham Curls to finish.

Quag ditch back squats and do front squats they are better IMO mate, for more inspiration watch 'Ronnie Coleman - China White' on youtube and you'll see him doing front squats in the vid with about 20 plates on each side.

MM

 

[Quagmire911]

Quads and Hams tonight, did Front Squats for the first time. What an awesome exercise, I prefer holding the bar across the shoulders than across the back and it forces you to keep good form else the bar will topple forward. Really enjoyed it, definitely going to ditch back squats for these, I think they are a better exercise IMO, I did 5 sets lowish reps around 5-7. I then did 4 x 20 reps on the leg press which was great really worked my thighs well and gave them a big pump. Then did 4 sets of Lying Ham Curls to finish.

Quag ditch back squats and do front squats they are better IMO mate, for more inspiration watch 'Ronnie Coleman - China White' on youtube and you'll see him doing front squats in the vid with about 20 plates on each side.

MM

Sounds good. What weight were you putting up?

 

[Mad Manic]

Sounds good. What weight were you putting up?

Did 3 sets on 90 kg (5, 5, 4) then did two sets with 80 kg (7, 7), so quite a bit less than my back squats which were 125 kg for 6-7 reps. But I definitely preferred them in terms of bar placement and having good form on every rep. Hopefully when I cut soon some of the weight of lost bodyfat will be put on the bar instead, I weigh about 16 1/4 stone. A good 10 kg can be put on the bar just from lost fat weight alone.

MM

 

[Quagmire911]

Your meant to be able to do roughly 85% on the front squat from what you do on the back. Of course the weights should fly up in the first few weeks.

Hard to breathe ehhh?

 

[Mad Manic]

Your meant to be able to do roughly 85% on the front squat from what you do on the back. Of course the weights should fly up in the first few weeks.

Hard to breathe ehhh?

Yes hopefully the weights will go up quicker because it's a new exercise, from looking at people's numbers on other forums it seems to be more like 70 % though, I guess it's 80%+ if you're talking equivalent form and being used to both exercises. With fronts you have to have great form whereas with back squats when it gets heavy you put your back into it a bit. No breathing was fine mate, maybe you put the bar too far into your neck. My arms/delts are pretty big and strong so I found it easy holding the bar in place. I do cross-armed though not oly style.

MM

 

[Quagmire911]

A reputable source says it should be around 85%, otherwise there is a structural imbalance. However, I imagine a few weeks should be allowed to acclimatize to the new exercise.

Workout to follow...

 

[Quagmire911]

Monday

Back in after the week off. Probably did a little more than I should of during a week off, but I feel very good and all the little niggling things seem to be gone. Today was a sub-max day just setting some baselines as Alex use to say. More on that in the report. Here it is:

CG bench-77.5kgx3-I was trying to look over my log and see my PR on this but it was actually CG decline I did in February. I don't think I have ever used this as the main exercise, so I am going to. I tried a new setup for decline, but alas it was too unstable. So it will be this. Grip was about shoulder width, maybe a touch wider. Will maybe bring it in a bit more next week. I probably went to heavy here considering it wasn't meant to be really heavy. It didn't feel heavy as such, but it was my CNS that wasn't there with the lift. That is why it is important to ease back into things after a week off. This probably counts as a PR since I think it is the most I have done on the movement. Edit- best is 55kgx9 from what I can see, back in July.

Bench 60kgx8-Used my normal grip here, think this is what I will do. SB outlines this in his post for the downset. This was not bad, although my CNS was still whining at it.

Speed work 5x3-40kg

Overhead press-2x5-40kg-Not bad. Could probably have got 2x10. Think my best is 50kgx5, will check. It was, in February.

Chinups-1x6-Fast explosive reps. Started to get more difficult around 5/6 but not too challenging.

T-bar rows-2x8-70kg-Again not bad, just getting ready for things to come. Best is 80kgx8 I think.

Skullcrushers-Ezbar+10kg-My tendons always hurt when I do this exercise. That is why I stopped. I tried a palm facing away grip and it seemed better. Will see how it is next week, if it continues causing pain then I won't bother. May look for something else.

Well that was that, pretty boring. I hate not being able to gun for PR's. Next week shouldn't be as bad although I don't intend to give it everything. Should be approaching my best's though and I may push it if I feel up to it.

Not much else to say, until next time...

Quagmire

 

[The Bat]

I used to sorta have the same problem with skullcrushers...I replaced them with lying overhead DB extensions/sitting overhead DB extensions. That seemed to do the trick.

Otherwise, looks good for a week off.

 

[Quagmire911]

I used to sorta have the same problem with skullcrushers...I replaced them with lying overhead DB extensions/sitting overhead DB extensions. That seemed to do the trick.

Otherwise, looks good for a week off.

This is the week after the week off. Just setting some baselines, nothing too heavy.

I will look into other tris exercises, including the ones you listed. Thanks for the suggestions.

 

[I-tallionStallion]

why don't you use dumbells instead of the bar on the skulls?

 

[Quagmire911]

why don't you use dumbells instead of the bar on the skulls?

I was thinking of trying that as well.

Will see how it goes next week!

 

[shaunuk]

Cool so you're trying front squats now, should get things moving eh mate Let us know how they go

 

[Quagmire911]

Cool so you're trying front squats now, should get things moving eh mate Let us know how they go

That's the plan.

 

[Quagmire911]

Thursday

Went a little heavier than I should off considering it was the first week, but I felt pretty good and I don't think I overstepped anything. Here it is:

Bicep curls:25kg 1x8 1x8 1x12-Rest15-20s and then 1x3-Father please forgive me for I have sinned. I got a great pump after this lolz! My gunzzz had an extra inch on them, blood and lactic for the win!

Front squats 75kg 1x3 1x3 1x6-These felt pretty good. Having to breathe on them sucks, weight didn't feel too bad though and I wasn't going all out. I envisage rapid gains on these. Not sure off what I'll do next week. I was going to do 5's but I think it may be 3's because of breathing. Will maybe try 85.

Rack deadlifts-155kgx3-Really felt these in my lower back. Going to try and video next week and make sure I am maintaining my arch. Was going to go a touch lighter but I had collars on that are 2.5kg's each. Doing these around 3" below knee level. Definitely shows a weakness as I can't go much higher than floor deads on them. Whilst I was doing these there was an older guy that is reasonably built that I see occasionally repping 195kg, which I think is the most I have seen anyone do in my gym. Was good to have someone else not pissing around. The rest of the monkeys were starting at us with a confused look on their faces. Classic.

125kgx10-Wasn't really feeling it in the first few reps but towards the end I was blasting them out.

Speed deadlifts-100kg 2x3-Basically trying to go as fast as possible. Following a template I see Bolton give people sometimes.

GHR's 3x5-Killer on the hammies/calves.

And that was all. My conditioning isn't quite where it should be and I have noticed this over the last week or two. I have finally been called into the Job starting Monday so I think that will raise my GPP. Just as long as it doesn't **** with my numbers. It is basically low intensity cardio for 7-8hours so as long as it doesn't mess up my CNS and I eat a ****load I think I will be fine. Recovery may actually improve if the calories are there.

Well that is all, felt pretty good about how today went. Until next time...

Quagmire

 

[I-tallionStallion]

whoa...you got some strong bi's...although i've never done bi's first, but 22.5 kg is really hard for me. sarcasm about the inch? haha

Front squats look like fun...i may try them in the near future

Hows the diet going?

 

[Quagmire911]

Are you remembering that I was using a barbell? They were a little conservative cause this wasn't a full out week. Probably use 30kg next week. But that still sucks. At least I don't turn it into a hybrid row or something like I see most other people doing.

I did them first cause I have seen a a lot of reputable people recommend that. It doesn't impact on squats/deads or anything else anyway so why not? They could do with the extra help of being done while I am fresh instead of at the end when I am wiped. Seen a lot of that, putting your weakpoint first and it makes sense.

And yeh, that statement after the curls was meant for fun . The blashpemy can't stand!

Front squats are pretty fun like any new exercise. Breathing on them sucks though.

The diet is going really well, unfortunately I am doing very little cardio. I've lost a few pounds but nothing much. Starting that manual job on Monday (supposedly) so it shouldn't be a problem anymore, will need to watch I don't start losing weight and get back into the 150's!.

 

[I-tallionStallion]

oh yeah......barbell...hahaha

I've been eating less carbs, except for after workout and probably averaging 3500 calories a day. keep on it...

Btw its Ethyl Ester

 

[Quagmire911]

Ethyl Ester is meant to absorb really well, brand maybe? Alex always said it didn't do much for him. I haven't tried it yet.

Fat loss still going well?