Quagmire911 Lifting Journal

[Quagmire911]

I was thinking more along the lines of 155kgx5 . Now you have pissed me off though, so we shall have to see. Not 177.5kgx5 YET.

Thank you for the tip Simon, will try it out. I think Dorians seem the least evil of all the row variations I have tried.

 

[Warboss Alex]

That's a nice bench, especially at your weight. You obviously get good carryover from the military press, so make sure to keep it in your routine. Maybe rotate between bench one week, military the other.

If your arms are failing on the rows strap up for them, nothing wrong with that.

 

[shaunuk]

I'm gonna spark a bit of fury every week to keep the PRs coming then

 

[Quagmire911]

Wednesday

Pretty good day today. Here it is:

Wide box squats 100kg 6x2-The box was a few inches below parallel.

Squat-Worked up to 122.5kgx1, for a moderate single.

Sumo deadlifts 155kgx6 (341lbs) PR -Pretty pleased with this. 5 weeks ago or so ago I couldn't do 150kg-160kg for a single. Shows what f***** up form can do. It is strange. With sumo I can smoke the weight off the floor, but have trouble locking it out, whereas with conventional I have trouble getting if off the floor. That may be because I get a lot better leg drive with sumo. Form can still be tweaked a bit I reckon, but it is pretty strong the way it is. Here it is:

http://www.youtube.com/watch?v=aE86TOQ31ks

Romanian deadlifts 110kg 2x10 PR-Did these with straps today. I find the bar seems to slip on these. My grip would be fine if it was regular deadlifts.

Hip abductor 55kgx8 40kgx12x15-Went back to 40 to get more ROM.
Hip adductor 100kgx12x12x9-There wasn't much time between sets 2-3 so I couldn't get 12.

Russian twists 15kg (outstretched)x8x8-These are always hard.

I then practiced rows. They actually felt pretty good today and I felt them in my back. Used straps too. From the video I think it looks pretty decent. Here it is:

http://www.youtube.com/watch?v=31Nn4olM9iA


That was all. Will update tommorow, until then...

Quagmire

 

[Quagmire911]

Thursday

Ran up from the train station for cardio. It is mostly on an incline. Probably was around 5 minutes, I had ran half of it earlier as well. I actually faired slightly better than I expected. Also did some other cardio, if you know what I mean.

Bi curls
Pullups
Plyo press ups
Dynamic stretching/glute activation


And that was all.

 

[Lifeforce]

Nice sumos m8. Looked like they flew of the floor for the first reps. Rows looked good too, though I never felt anything while performing them that way. For me that way of doing em feels very awkward. I find it easier to lean like 10-20° upwards then pull the weight towards the belly button. I feel alot more from that than from straight parallel rows. So if that way of doing rows doesn't work try leaning up a little and pull inwards with arms as hooks.

 

[playa99]

looking good man, especially on the sumo deads, keep it up man

 

[Being_the_Don]

That's a nice bench, especially at your weight. You obviously get good carryover from the military press, so make sure to keep it in your routine. Maybe rotate between bench one week, military the other.

If your arms are failing on the rows strap up for them, nothing wrong with that.

Why rotate between benches and press? Is it wrong to do them in the same work?

 

[Quagmire911]

I think he meant rotate between them as the MAIN move, because I get good carryover between them. This doesn't mean you can't incorporate both in the same workout, as I have been doing. It is just one is the main move of the day whilst the other is playing a supplementary role. So what Alex is saying is too switch them around as the main move, which doesn't neccasarily mean that the other exercise cannot play a role in that workout.

The plan at the moment is too switch between them every 3-4 weeks. When I was switching the upper move every week it didn't wokout so well, but other factors could have caused that. Alex wasn't around at that point though so he won't have seen that in my training. I know that switching every 3-4 will work though.

And thank you Lifeforce and Playa.

 

[mrRuckus]

I'm like 2 weeks late on this but that video of Rippetoe squatting 315x10 are not parallel squats. You can clearly see his hip crease lower than his knees. Legal powerlifting squat depth.

He's also like 51 now and doesn't care for huge numbers anymore. He even openly admits he was never a great powerlifter and has posted his numbers.

Furthermore, the best athletes are not often the best coaches and the best coaches were usually mediocre athletes. Mediocre athletes have to scratch and claw for every bit of progress they make and go through a lot more hurdles than the naturally gifted so they are able to relate better to us because they have been where we are.

 

[MrS]

Supposedly it's when your hip passes your knee.

Deadlift is easier, but still, some people go upright, others lean back into it, all that jazz. With the squat the easiest to show depth is the olympic so called ass to grass squat.

 

[Quagmire911]

Monday

Pretty productive today. Here it is:

Bench 95kgx3x1 (209lbs) PR-Pretty pleased with this, as it was my previous 1RM. I am trying to follow the 5% solution with bench where you increase the weight 4-5% each workout and do one rep less than the week before. However both last week and this week I had to increase more than 5%, so I expected to get 3 reps rather than 4 reps. On the second set my wrist did something funny which may or may not have thrown me off, I just kind of died anyway. I don't think there is much point in continuing with the 5% solution as I can't do it properly with bench, as it is asking to much. So I reckon next week I will max out. 2 plates here we come...

Close grip 75kgx8/9 (PR?)-I got 8 on my own and my dumbass friend who has been coming with me in the last few weeks helped on the 9th at the top. So it may have been a PR, but I can't count it which sucks. Next week.

Rows 70kgx5x5x5-Reckon I have the form down on these. Time to bring them up.

One arm OH press 30kgDBx5x5 PR-Decent. Right is still stronger than the left.

Pullupsx9x7-Improvement on last week. Bw is around 180ish still. More like 185 with clothes etc on.

Oh press hold 50kgx15-20sx3-This was an exercise I saw for the core where you hold the weight at lockout. Was pretty difficult, especially on the lower back. Tried to do overhead squats for the core, but there was a flexibility issue I reckon.

GPP-Rowing 10 minutes-Quite a fast pace Between 2-2.5minutes for 500m. The last 15s was all out, same as last week. Did 2230m+ which was a bit more than last week. It was also quite a bit easier.

And that was all. Pretty good day. Will do some cardio tomorrow, squats+deadlifts (PR time!) on Wednesday, until then...

Quagmire

 

[I-tallionStallion]

Very nice bench. The ohpress sounded pretty intense. Good luck on the squats+deads...don't friggin hurt yourself because I've noticed you've been doing 1 rep maxing a heck of a lot lately. I may have to take a plane to the UK and beat your a$$ if you do.

 

[Quagmire911]

Thanks Stallion.

Do you mean beat up? Not a chance of that happening .

 

[I-tallionStallion]

Thanks Stallion.

Do you mean beat up? Not a chance of that happening .

Your forgetting the fact that you'll be injured and I've got like 50 pounds on you Might want to start eating :crackup:

 

[Quagmire911]

Your forgetting the fact that you'll be injured and I've got like 50 pounds on you Might want to start eating :crackup:

We'll see

Note: Ran up from the station again today. Felt fine on the heart, but my legs didn't like it at all. Lots of lactic acid in them.

 

[Quagmire911]

Wednesday

Decent day today. Here it is:

Wide stance box squats 102.5kg 6x2-Felt like I was getting more hip drive today. Like I was being pulled forward at the hips, which is good. Something new happened on the 4th set which has never happened before. I heard a loud tear, and I knew it couldn't be boxers, and yes my trousers ripped. My friend was with me so I went and changed into his jeans for the rest of the workout, which you will see.

Sumo deadlifts 170kgx1 185kgx0-Was close to locking it out but I couldn't. I was pissed as I was videoing this and didn't want to let you guys down, so I had another attempt and told myself to stop being a ***** and have at it. So yeh I was pissed off now.

185kgx1 (407lbs) PR-Walked up to the f***** and went right for it. Made it my bitc*. I will post both videos, first attempt, and second attempt. At the end of the second I do a thumbs up thumbs down to my friend as I didn't know if I got it or not, turns out I did Again, no belt or anything, all raw. Here are the videos:

http://www.youtube.com/watch?v=ezXJCHrQmRU

http://www.youtube.com/watch?v=IPyqEFb3qaI

Romanian deadlifts 115kg 2x10 PR-My grip struggles with this for some reason. I feel like I could do more too. Perhaps beacuse you don't actually set it down like a regular deadlift, but are holding it throughout the entire set.

Hip abductor 45kgx15x15
Hip adduction 100kgx15x15

That was all. Pretty happy with how things went. Tommorow will be some cardio and plyo pressups and whatever else. Will update with what I do, until then...

Quagmire

 

[Lifeforce]

Hey great job on the deadligt man. Grats on breaking 400! Looked like it went up very easy.

 

[Quagmire911]

The first attempt I messed up, didn't get the setup right. It was a lot slower off the floor than the second attempt. Still had trouble locking out on the second but it came off the floor pretty well.

And you have already congratulated me for 400+, but thanks

 

[Lifeforce]

Oh lol, I'm reading so many journals, not only on this site Add ADHD and you've got yourself one guy having hard time to make sense of it all having information whirling like a washing machine in your head.

Ye looked like you burnt some ATP by doing a light push before actually lifting and having legs bent instead of just going there and lifting.