Quagmire911 Lifting Journal

[Quagmire911]

Thanks guys.

FB: My stance on bi curls is that they have their place. They are obviously not a main move or anything and not terribly important, but they are one of the tools in the box that can contribute to and benefit your training, even in a small way. You have to use your biceps in a wide range of exercises and making sure that they aren't weak can prevent issues like elbow tendonitis among other things. So I do use them from time to time.

And yes I am vain and I have to keep my gunz in shape for the ladies, just like Simon pointed out

On another note: My quads have been killing me after the front squats, pretty good DOMS. Funnily enough, I noticed tonight that I have no knee pain which is a first in a while. Something in the front squats ass to grass I am thinking...

 

[Warboss Alex]

Funnily enough, I noticed tonight that I have no knee pain which is a first in a while. Something in the front squats ass to grass I am thinking...

You don't seriously have doubts about this do you?

 

[Quagmire911]

You don't seriously have doubts about this do you?

Perhaps you are misunderstanding me- my stance is that the low front squats are helping my knee...

 

[Warboss Alex]

Yes, that's what I'm saying too. There's no doubt about it.

 

[Quagmire911]

Yes, that's what I'm saying too. There's no doubt about it.

Indeed

Monday

Not a stellar day today. I reckon I didn't eat enough yesterday and my breakfast probably didn't have enough calories. I've started cutting away a lot of the white with my eggs as I don't like it so much, (strange everyone else does the opposite). So if I am doing that I suppose what I need to do is up it from 4 eggs to 5-6 eggs. Love the yolk and butter though, almost nothing beats it. Alas I also have no whey left which isn't terribly important, but I used to mix it with fruit juice in the mornings so thats less protein again. Everything is coming down to money as usual. Lately I have been forced to eat carbs later on just to get in the calories, so I am staying at 15% bf for the time being which blows. Will need to get the financials sorted out. Anyway here is todays effort:

DB overhead press (80 degrees) 27.5kgx6x5-Was planning on three sets but I just had a lack of energy as I mentioned above. Found it hard to stablize the weight. Its like I have the strength to press it, but it is hard to keep it going up in a straight line and if it goes to the sides that is that rep screwed.

Chinups BW+11kgx6x5-Same as above. Not enough energy.

DB hammer press 27.5kgx12 30kgx8 PR?-This actually went better than I thought it would, I think the 30kgx8 may be a PR. Certainly around that area. Was going to do cg bench but I wasn't feeling it.

Power cleans 70-75kg-Did these for a couple of singles. Really wasn't feeling it at all. I think my best was 80kgx4 the only other time I have done these so this sucked. I got pissed off and added weight.

80kgx1 85kgx1x0x1-These actually felt a bit better. I need to get form right with these, will need to look it up. Not to bad considering the lack of energy. I wonder how my upper back will feel tommorow. Didn't really fancy doing reps here, maybe that was wrong.

GPP-Rowing 7 minutes, last 15s all out-Good stuff. Conditioning is improving.

Abs-Double leg static hold-Did these at home as I ran out of time. 2x10-15s. Can't do full range of motion without back coming of the ground.

Well that was all for today. As I say, need to make sure and get those calories in, training sucks otherwise. Not sure when I will be in this week as I am working on Wednesday afternoon. Will probably go in Thursday although I might be able to go on Wednesday. Until then...

Quagmire

 

[Quagmire911]

Just an update:

Had to work from 12-8 so I am just going to head to the gym tommorow. My new work has free gym access and I think it had everything that I need for my routine at the moment, so that will be good. I will make sure though. They don't have as heavy DB's though and I can't make a ghetto rack, so I will probably switch between both gyms.

Saw one of those assisted chinning machines for the first time. I could do a one arm chin with +26kg assistance and that was out the blue. Hopefully around +20kg doing it warmed up and all out.

Until tommorow.

 

[Quagmire911]

Thursday

Didn't really feel it again today. Not sure what the reason is. I ate well yesterday and this morning. Could be the front squats and sumo's are taking too much out of me. Here it is:

Front squats 95kg(203lbs)x5x3 PR- These were deadly. Seemed to be leaning forward too much. Core finds it difficult.

Sumo deadlift: Slightly high 150kgx6-Not bad.
Slightly low 120kgx12-Hard. These were high and low because of the weird plates in this new gym. I think I will probably just use the other gym- at least for lower day.

One side deadlift 32.5kg 2x10p- For abs.

Grip: COC No.1 R-1x20 PR L-1x13 COC No.2 x5 crushes either side, no closes.

Bi curls 40kgx5, 15-20s 30kgx9- An extra rep with the 30 this week.

Cardio: Did 10-15 minutes on the punch bag in the gym. Think I am going to get one of these- I love doing it. Cardio needs to be fun.

That was all for today. Was trying out the gym in my new work. Wasn't great. Some of the plates wouldn't fit on even though they were supposedly the right diameter. I also can't make a ghetto rack. I may be able to use it for upper day, will have to see.

Haven't been feeling it the last week or two after the week off. Not sure what the cause is. I do the squats and deads and I am completley wiped. Then I do cardio and it isn't too bad. I feel like I am back in a rut with training, and possibly regressing slightly. Perhaps the drinking is catching up with me. I will have a think about it.

Until next time...

Quagmire

Until next time...

Quagmire

 

[Fuglydude]

Nice front squats man. I still think front squats are among the most challenging core movements around! I want to see triples with 100 kg on the front squat from you soon. I know you can probably do it right now!

Do your best to keep your elbows up (I'm assuming you're using a powerclean grip). If you can keep your trunk straight and perpendicular to the ground your legs can handle the weight. Its just a matter of using your core strength to keep your upper body straight. I also find exhaling hard during the positive portion of the movement is great for lifting big weights.

Good work! Keep it up!

 

[Quagmire911]

Nice front squats man. I still think front squats are among the most challenging core movements around! I want to see triples with 100 kg on the front squat from you soon. I know you can probably do it right now!

Do your best to keep your elbows up (I'm assuming you're using a powerclean grip). If you can keep your trunk straight and perpendicular to the ground your legs can handle the weight. Its just a matter of using your core strength to keep your upper body straight. I also find exhaling hard during the positive portion of the movement is great for lifting big weights.

Good work! Keep it up!

Thanks!

It kills my core. Very hard to keep from falling forward. My quads coped a lot better than last week. I think I will use the Poliquin method of using straps in a clean grip again, was a bit easier I think.

 

[Quagmire911]

On another note:

Just ate 4 slices of bacon, 225g of beef, 2 eggs, and coffee with cream. F*** it was good. I really need to eat bacon more.

 

[frenchbeauty]

On another note:

Just ate 4 slices of bacon, 225g of beef, 2 eggs, and coffee with cream. F*** it was good. I really need to eat bacon more.

Mannn thats an amazing meal. Wish I could eat that more often. Bacon Beef and Eggs, sounds like a good combo

 

[future_strongguy]

Back during summer I was eating 20-25 slices of bacon every morning for breakfast. Good times :cheer:

 

[I-tallionStallion]

On another note:

Just ate 4 slices of bacon, 225g of beef, 2 eggs, and coffee with cream. F*** it was good. I really need to eat bacon more.

Good eats

But that's only one meal...hows the rest of the meals Quaggy?

 

[Quagmire911]

Good eats

But that's only one meal...hows the rest of the meals Quaggy?

My meals generally aren't too bad. Bit many carbs for my liking, but apart from that...

Drink is the problem as always. Too many social events. I love my cider

 

[Quagmire911]

Did some boxing yesterday after work. Probably around 15 minutes on the bag doing punch and kick combos. Was good fun.

I've been having a think about why I get wiped so quickly during workouts- I think I am going to hard and using too many compounds on the same day and my CNS is taking a beating as a result. I have a new approach in mind.

 

[Quagmire911]

Monday

Tried a slightly different approach today. Didn't feel like **** half way during the workout. The overall duration was also less. Trying to focus more on quality rather than quantity, which I think I have been lacking. Here it is:

Overhead press 40kgx5 50kgx5 60kgx7 (132lbs)-Quite pleased with this. Only 1 rep off my PR and I probably could have equalled it, but it would have been an ugly rep and so unneccasary. Was using a ramping approach today so as the overall tonnage wasn't drastically cut.

Chins ups palms facing narrow-x8
medium-x7
Pullupsx5
Chinupsx6x4

Never done palm facing before. The machine I was using had several different grips which were quite odd. I decided that this was probably a good thing as it is variety. Don't really feel these in the back which is odd. Mostly my arms that struggle. Don't know whether this means my arms are the issue, or I am not engaging the back enough.

Skullcrushers 7kgDB'sx15 9kgDB'sx10-Not done these in a long time. No elbow pain which I think may be a first.

Abs-Single leg raises 2x15-Getting better at these. Need to progress to double leg raises.

Cardio-10-15 minutes on the bag doing combo's.

And that was it. Pretty simple which I like. I am thinking of using Jim Wendler's 5/3/1 approach. May start training 3 times a week again. Anyway that is all for today, until next time...

Quagmire

 

[Quagmire911]

Tuesday

Decided to do some grip work today. Here it is:

COC No.1 R 1x12 L 1x11

Wrist turn 2x10-5lbs-Won't bother trying to explain. Not complicated.
Wrist hold 10lbs-Roughly 20 seconds each sidex2

Door grabx2

Chin hold palms facingx60s-Ouch

And that was all. That last one cooked my arms.

Until tommorow...

 

[Quagmire911]

Thursday

Didn't have a lot of time today, but I wasn't planning on doing a lot. My legs are pretty cooked from what I did do anyway. Here it is:

Front squats 100kgx3 (220lbs) PR-Old 1rm. Pretty happy with this. I really do dread front squats though. Hard as hell.

Squats 90kgx15 (PR?)-No idea if this is a PR or not. These were as deep as I could go. I didn't have any safeties or a spotter so I stopped it there. I could probably have rest paused it to 20 but I couldn't take the chance tonight. Will see next time. I really want to hit 200+ and then 2 plates for 20. These got my heart going pretty good, and my legs were reasonably fried after it. They would have been much worse had I done a true widowmaker though.

Bi curls 40kgx7 15-20s x2 -Wish I had done these before the squats. Would have been more productive.

Cardio-Did the punch bag on and off for 5 minutes. I gave in though as the squats had already done a number on my heart.

Well that was it. I was going to do some abs but I felt drained and decided to call it a day. Will probably be in on Monday, until then...

Quagmire

 

[Warboss Alex]

I'm pretty sure that's a PR for you, well done.

 

[Quagmire911]

I'm pretty sure that's a PR for you, well done.

I am pretty sure I did 85x20 once, may have been the most with 90 though. Will just have to get 90x20 and beyond to be sure