Quagmire911 Lifting Journal

[I-tallionStallion]

EAT EAT EAT EAT EAT EAT

:cheer: :cheer: :cheer:

 

[Quagmire911]

Heh thanks Johnny, you'll get there. I want to see 300 NOW dammit.

Ahhh Stallion, infected by Alex and Effort I see, its too late for you now....

Playa, right now I am around 180 at 14-15% which is a guess. I always thought around 185 at 10% would be a decent target, but I will see what happens. I am quite happy with the level of muscle I have and only want a bit more. So basically take of 5-10lbs of fat and put on 10-15lbs of muscle is what I will do. Although that will happen when cicumstances permit, right now I am just focusing on getting stronger and staying relatively lean. In my opinion at that weight I should be well muscled but not HUGE.

 

[Lifeforce]

Just wanted to congratulate you on the 400 lbs dl m8. Really nice work!

 

[Quagmire911]

Thank you Lifeforce.

Friday extra work:

Plyometric press ups 3x8 -Double clap, not quite ready for triple clap (front).
Bicep curls 11.5-12kg 2x12 -Not sure how much the handle weighs so it is in that range.
Pullups 2x3-Think I will grease the groove with these. Don't know why they are so s*** compared with chins.
Grip: COC No.1 2x5-Over crushes
Door grabx2
EDIT: Also did dynamic stretching/glute activation.

That was it. Yesterday I had to run flat out for 5-10 minutes to catch a train and I was f****** after it, which was good cardio. I think I am going to swtich cardio to 10-15 minutes non stop quite high intensity work instead of interval training for the moment. Perhaps both.

On another note, I need to drink less. Which was already known . But hey I am still Pr'ing .

Until Monday...

Quagmire

 

[I-tallionStallion]

Lucky PRing drinking ba$tard

Good work. Monday will be fun

 

[shaunuk]

no you don't need to drink less

actually yeah I need to cut down as well, quite a bit..doesn't seem to be affecting me at the moment tho, but my tolerence is sky high atm. I felt like sh1t quite a lot at uni tho

 

[Lifeforce]

Lol I plateau if I drink, you lucky bastards

I think its that way for everyone when it comes to pull-ups. You got alot more pull from other muscles when going with palms facing you.

 

[Rampage1]

drinking is the cause and the cure of all my problems.

Also, Quag 185 at 5 9" only looks really big if you have a low bodyfat, which you haven't and you don't seem to be aiming for either.

 

[Quagmire911]

Also, Quag 185 at 5 9" only looks really big if you have a low bodyfat, which you haven't and you don't seem to be aiming for either.

Yes sir

 

[Rampage1]

:kick:

 

[Quagmire911]

Also, Quag 185 at 5 9" only looks really big if you have a low bodyfat, which you haven't and you don't seem to be aiming for either.

Ok, lets see where you went wrong.

"Quag 185 at 5 9" only looks really big if you have a low bodyfat" -What is the relevance of this. I didn't say it was really big, far from it. My comments were "well muscled but not HUGE". I AM NOT TRYING TO GET "really big". Got it.

14-15% isn't a low body fat granted. That was stating the obvious.

Long term I am aiming for 10% which is in the low category of bodyfat, well at least in my opinion. Not a BB'ers 3% or whatever. At 3% at that height/weight, then you would be big.

I don't see how you could have misinterpreted my comments and replyed with what you did. Maybe you have been drinking

 

[I-tallionStallion]

I've got to say. 175-200 lbs at 10% bodyfat is a good goal. Not too big, but not too small. Great all around. I couldn't beat on a guy wanting to be that.

Quag has gotten the improvement and results he's wanted for the most part. Keep it up Quag!

 

[Being_the_Don]

Wednesday

Heh heh heh. Heh. Pretty pleased with myself. DAMNED PLEASED. Here it is:

Box squats (wide stance, few inches below parallel) 90kgx2x2x2 95kgx2x2x2 -Doing this to bring up the hips. Wasn't going to fail, but it was hard beacuse I really had to push forward with the hips and they are weak.

Squats 120kgx1-Then worked up to a moderately heavy single. Here comes the good part.

Sumo deadlift 145kgx8 (319lbs)-Most I have done this for before was 6 reps, so a 2 rep PR. Man was I feeling strong today. So I HAD to put more weight on the bar, not passing up a good thing.

160kgx1-Failed with this a month ago. With adjusting technique and whatever else, this flew up.

182.5kgx1 (401.5lbs) PR- I had to try. I felt strong and I have wanted it for so long. Blew it of the floor and fought with it above knee level and just locked it out. Didn't lock out for long and my grip didn't want to hold it anymore, but I got it. F*** yes. Unfortunately my cameras batteries died so no video today, but I promise in the next few weeks I will put up 185kg for all to see. This was done no belt, no straps, no anything. F*** yes. Unexpected, but I am not complaining. To think I was considering doing good mornings instead today.

Side bends 7kgx6x6x6 PR-Hard as always, but getting better.

Hip adduction 90, 95, 100kgx10-Machine maxes at 100kg. Pretty strong here.

Hip abduction 50kgx10 55kgx8x8-Made decent progress here over the last few weeks.

And that was all. 2/3/4 has fallen ladies and gentlemen. Now 3/4/5 must fall. I had my friend with me today as I was showing him what to do. Haha, we both got psyched up and he deadlifted 140kg (308lbs) his first time deadlifting at a bodyweight of 135lbs or so. He is strong as f*** for his size, lots of potential. I did my first set and then just f******* went for the 400. Ahhh, it feels good. For reference, bw is around 179lbs soaking wet.

Some cardio and probably grip work tommorow. Until then...

Quagmire

Ps-Mark Rippetoe has deadlifted 633lbs, squatted 611lbs, and benched 396lbs. This was before all the advanced gear bs nowadays.

Whoa! A 401 pound deadlift?? You beat me there, Quagmire. Congrats, dude.

 

[Quagmire911]

I've got to say. 175-200 lbs at 10% bodyfat is a good goal. Not too big, but not too small. Great all around. I couldn't beat on a guy wanting to be that.

Quag has gotten the improvement and results he's wanted for the most part. Keep it up Quag!

You're right, you couldn't beat on a guy at that weight that was trained

And thanks Don. Workout to follow...

 

[Quagmire911]

Monday

I now believe that drinking doesn't affect strength gains at all, for me at least. I drank far too much over the last week and still had a decent session today. I am not saying this would last, but once in a while it doesn't seem to affect much. Anyway, here it is:

Bench 90kgx5x4 (198lbs) PR-Niceee. Just about 200+ for 5 reps. Beginning to get somewhere, at least in my view. 100kg (220lbs) should be in the bag now. Onward and upward. My previous best with this weight was 2 reps, bringing up the shoulders worked well.

CG bench 72.5kgx9-For the tri's. Pointers on the smooth part of the bar.

Seated rows 70kgx8x6 60kgx8-Something isn't right with rows. I think that my arms are failing before my back. I don't really feel it in my back, but in my arms.

One arm OH press (braced)-27.5kgDBx7x7 PR-Good stuff. Right side could have done a few more.

Pullups Bwx8x6-Good stuff, improvement on last week. Bw is around 180ish. More like 185 with the clothes and shoes on.

Roman chair situps BW+20kgx10x10x10 PR-I have improved drastically in this over the last few weeks. Will probably try something else next week.

GPP-10 minutes rowing-Did this at quite a fast pace. Was doing 500m in around 2-2.5 minutes. Did a couple of pressups after this, nothing much.

Pretty decent day. As I say, pretty happy with how bench is going. I will do another two weeks of bench I think and then go back to overhead work as the main move for 3-4 weeks and then switch back again. At least that is what I am thinking at the moment.

That is all for today, until next time...

Quagmire

 

[shaunuk]

awesome mate

yeah that bench is sure coming up now, unfortunately I'm only at 72.5kgx2 or 75kgx1RM if I'm super-fvcking-lucky But thats what you get for farting about at uni all year instead of training.

I don't really do bench anymore, I've been going with flat DB presses lately but might start training bench soon

I agree with the drink thing mate, I get wasted quite a lot and I get stronger. The thing about drink that fvcked me up at uni tho was being too tired and hungover to train much, so now I only get drunk if I'm not training the next day, heh-heh.

What're you doing next 'lower day'? 177.5 for 5 perhaps?

 

[Quagmire911]

177.5kgx5 on deadlifts? Are you crazy :nervous:

 

[I-tallionStallion]

177.5kgx5 on deadlifts? Are you crazy :nervous:

Get to it boy! :box:

 

[shaunuk]

pvssy!!

yeah figured that might be a bit hard, what do you reckon?

 

[simon]

Try a thumbless grip on the rows to take the biceps out of it.