Quagmire911 Lifting Journal

[Quagmire911]

Friday

Decent session today. Here it is:

Good mornings 65kgx5 80kgx5 100kgx12 PR -Pretty happy with this. I thought my form looked not bad. Here is the video:

http://uk.youtube.com/watch?v=2jzWg0zq_vM

Leg press 120kgx5 140kgx5 165kgx10 PR- This was hard.

Kneeling rollouts 2x10 - Good stuff. These are getting pretty good. Need to find a way to progres to standing rollouts, I must do one! Got a video and don't see anything wrong with form.

Well thats it. Not much else to report. Knee is pretty much the same. Have been doing a bit more walking in the last week or two which is good.

That's all for today, until next time...

Quagmire

 

[kickureface]

nice form on the GM!

wtf are rollouts?

and wait what hpapen to knee?

 

[Quagmire911]

Thanks.

These are rollouts:

http://uk.youtube.com/watch?v=tg1YDlTvSQM

Although I am doing mine from the knees, standing are much harder.

My knee has been problematic for a while. Not sure what is going on.

 

[Quagmire911]

Well,

First time in a while. Things have been slow on my end, as they have been for a long time. I haven't been logging as there hasn't really been a point. I'm pretty much where I have been for the last year or so. The reason for this is a lack of discipline as anyone who has followed this log will know. Not much point in posting outwith this log as everything that has needed to be said has been, and there are great resources such as ironaddicts.com etc.

This year I've done around a 200x1 bench, and could have managed a bit more. Deadlift is around 350-375. Haven't squatted in 4 months or so on account of the knee, although I did 130ish for a rep this year and it went up like nothing was there. The highlight this year was equalling my 143x5 overhead press, if that is a highlight. So i'm not too far off my peak. I'm currently going to the gym every few weeks or so and maintaining what I have strength wise. Doing some pressups and chinups at home for some endurance stuff to work on something new. Doing a bit of jogging as well to bring up the cardio, although I sprained my ankle a few weeks ago and its just getting back to normal. There has actually been progress with the endurance stuff, maybe I'll log it. Weight is still 180-185 and probably 15% bf.

So yeh, as I say. I haven't been properly progressing strength wise for some time, so there is no point in me laying out what I do. Maybe I'll put in the endurance stuff for a change. Quagmire will be back though, and 3/5 will fall on the bench and dead. F**k the squat. Although I am determined to make 4 my ***** too.

Until next time...

Quagmire

PS- Come to think of it, I think I made a 175kgx21 leg press which is a PR, although I've used three different machines this year which f**ks with things.

 

[JohnnyIrish]

Yeah I hear ya squat wise.. I have the same problem lately. The fish oil and glucosomine/condroitin/msm help but not enough to do squats

Anywho good to see your alive and still have your goals buddy!

 

[Quagmire911]

Wednesday- The revival

I've been off the wagon long enough. I am determined now. I want to dead 500, bench 300, and overhead 200, as soon as possible. I still want to squat 400, but I'll have to feel confident with the knee before I approach that. Should probably get an xray. Drinking a lot has taken a rather unfavourable toll on my body composition. I could probably drop a stone in fat quite comfortably. Last I checked a few days ago I was hovering around 184-185. I'm not fully decided on my approach weight wise yet. I may just start dowing the calories and going north again to get these numbers fast. I'm not happy with the muscle mass I have. Dropping the stone in fat and putting on a stone or two in muscle would probably do the trick. Things still aren't great finanically though so eating clean may be a problem. I have been doing more cardio lately though, so with the drinking out of the equation for the most part my metabolism will be reved up. I may end up recomping.

Anyway, I have decided to follow Wendler's 5/3/1. I will be following this:

Day one

Deadlift Starting with max at 150kg
Hip machine work
Ab work
Overhead press Starting with max at 60kg

Day two

Bench Starting with max at 80kg
Chins
Pressups/DB presses

On last set do more reps if it is not difficult, but stop 1-2 reps short of failure.

Week 1:

80% x3
85x3
90x3

Week 2:

75x5
80x5
85x5

Week 3:

80x5
85x3
95x1

Week 4:

60x10
65x8
70x6

Deadlift 80% = 120 85%=127.5 90%=135
75% = 112.5 80%= 120 85%=127.5
80%=120 85%=127.5 95%=142.5
60%=90 65%=97.5 70%=105

Overhead press 80% = 47.5 85%=50 90%=55
75% = 45 80%= 47.5 85%=50
80%=47.5 85%=50 95%=57.5
60%=35 65%=40 70%=42.5

Bench 80% = 65 85%=67.5 90%=72.5
75% = 60 80%= 65 85%=67.5
80%=65 85%=67.5 95%=77.5
60%=47.5 65%=52.5 70%=55

I'll probably add in a posterior core exercise on day one, and maybe some leg press occasionally. If I do squats I'll add them in after bench work. The max numbers are on the conservative side, this is something Wendler advocates, and is probably for the best initially until I get back into things. Going in and hammering myself wouldn't have done anything today.

Supps will be 1-3g vit c a day, 10g fish oil, 30g zinc. I may get some magnesium as well and a multi, but cash is tight. Although my finances will be bettered cutting back from drinking 5 nights a week.

Cardio will be a mix of stuff.

Thats it, workout to follow.

 

[Quagmire911]

Here it is:

Deadlift 120kgx3 127kg.5x3 135kgx3 - I wasn't to fail and could probably have got a few more reps on the last set, although it felt challenging. My cns won't be up to scratch yet though and hormones will be out of whack.

Hip abducctor 30kgx15 40kgx20 45kgx20- Not bad.
Hip adductor 60kgx15x20 x10 then immediately 70kgx10 - This started off slow but by the last set it had gotten much easier. 70kg is the machine maxed out. Bugger. Need to get some bands or something.

Kneeling rolloutsx5x5

One arm oh press 22kgx3 26kgx3 28kgx3 - These were a touch higher than called for number wise, but I had quite a bit in the tank, so it wasn't an issue.

I didn't bother going for more reps on the last set since it was the first week back. All in all it got the job done.

I've decided that the refurbished gym is actually s***er than the old gym, if this is possible. The bars are terrible, theres even less variety. Set and rep manipulation is the only way I am going to progress here. I'll probably add in two sets of high rep gms or stiff legs on this day. I'll maybe do some leg press after bench work.

Well thats it, nice and simple. Until next time...

Quagmire

 

[Quagmire911]

SS bar's are cool, wish I had that luxury.

Here is a quote from Alex on my gm's:

"I go all the way down to parallel on these (i.e. when my back is parallel to the ground) but your way is fine too."

There are a lot of different ways of doing them. I don't really feel comfortable going right to parallel on them, I feel it puts the back in a compromised position, for me anyway.

When I use them, I am usually directly training the deadlift, so I try to mimick the position of the deadlift as closely as possible. This is something Louie Simmons has talked about in his articles.

So doing it this way I can use more weight and the carry over will be greater.

However if I was going to be using it on the same day as deads in a higher rep range as I am considering, I may use less knee bend and go closer to parallel. I would be using a lot less weight this way so the risk would be lower. I'd use less knee bend to take the hips/legs out of it and really focus on the hammies/spinal erectors. Or I may just use my usual, my hips/glutes could probably use the work.

On another note, my weight this morning was 187lbs before eating. I think this is a record, and that is less than a stone of 2 bucks. Strange. I am a bit bloated, most likely water retention from drinking so thats probably a few extra pounds. My waist is in the 37-37.5 range which is a PR, although I still don't look too chubby when standing up, just bloated. I'll see what happens over the next week with the drop in alcohol.

Was going to cut the grass for cardio but the rain came on. Bugger. Will have to figure out something else to do.

Quagmire

 

[Quagmire911]

Why are you thinking of a belt?

I've always been anti-belt to be honest. Changes the dynamics of a lift, and seems a bit like cheating to me. If I competed in a comp I'd wear one, but that would mainly be it. Developing the ability to do standing rollouts is more on the agenda for me.

Plenty of people get injured with the belt on, and from what I've heard, its usually worse. If you were to get one maybe look at Inzer, there a good powerlifting brand.

I'd be more interested in getting briefs I think from an injury prevention stand point.

 

[Quagmire911]

Monday

I've come to some conclusions about my lifting. When I take time off or go through a period where I only go to the gym occasionally a few things happen:

1.My deadlift goes down, but not by too much. One of my best lifts.
2.Military press holds up quite well, and recovers fast. Probably my best lift. My numbers are comparable with people whos bench is quite a bit higher than my own.
3.My bench seems to suffer a lot.
4.Not been squatting recently, but I would say it is similar to the deadlift, although my form messes things up.

I suppose this is pretty coherent with the fact that I carry a lot of my musculature in my shoulders/back/glutes.

Just some observations. Anyway here is today's:

Bench 65x3 67.5x3 72.5kgx5 - Could have got 1-2 more on the last set but I left some there. Everything felt heavy, first time benching in a while, so it is to be expected. My best is 90x5 so I'm quite a way of that. With drinking cut substantially and diet improved, less hope this soars. Muscle memory will hopefully contribute as well.

Chinsx5x5x5x6- Chin numbers are down quite a bit, but I am quite a bit heavier.

Db presses 24's 2x10 - Pretty bad. First week though, so to be expected. Was going to do another set but left it at that because I felt drained.

Well there it is. I expect things to pick up quickly here. Infact, make that all over the board.

I've decided since the first month or two of the 5/3/1 aren't incredibly taxing to attempt to cut down the fat. Since Thursday night I have cut out grains/sugars apart from post workout and a once a week refeed. The withdrawl has been horrible. Has an XL with chips and coke pwo and it was fantastic. Alcohol consumption is also way down, I've only drank once in the last week. The waist is down .5-1" which admitidley will mostly be water/bloat and the scale is starting to creep down a pound or two. Its hard work eating lentils with beef/eggs/chicken at most meals. Once I'm happy with the waistline it'll be time to muscle up.

Well that is it for today, until next time...

Quagmire

 

[frenchbeauty]

Quag good to hear you're back.
Doesnt it suck to get back to previous strength levels... sh*t feeling..
I'm pretty sure that in a few months you're be pulling PRs !
I've never heard of that Wendel routine, do you have a link?

 

[Quagmire911]

If I keep the alcohol down, food on point, rest well, everything will go peachy. I need to remember to quit going to failure or close to it, I keep burning myself out because of it. I need to keep stress in general down.

Here is the link for 5/3/1 manual : http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976

I would highly recommend buying that. I can't afford it at the moment, but I know the basic principles which are layin out above in my log. He also talks about it in his log quite a lot:

http://asp.elitefts.com/qa/training-logs.asp?tid=63&__N=Jim Wendler

 

[Quagmire911]

Wednesday

Didn't know if I was going to go in today or not, on account of a pretty bad cold. I decided I would see how I felt a little while after I got up and ate something. Well it was on the fence but I decided to give it a go. Don't want to derail after one week on the job, and if the worst came to the worst I could cut the volume and/or intensity for the day. I always feel better once i'm up and about when I've got a cold anyway. Here it is:

Deadlifts 112.5x5 - This felt sluggish. Things were alright, but didn't feel great.
120x5 - This felt noticeably better. Decided to go the final set.
127.5kgx10 (281lbs) - Sniffed the ammonia and got some Manson going. First rep felt brilliant and I knew 5 was getting passed. Reasonably pleased with this considering it is the second week and I had a cold. Not terribly far off my best. Maybe had another one or two. However, after rep 8-9 the bar was still flying off the floor and slowing down a lot near lockout. Might add in a higher rep set after these of rack work.

Hip abductor 40x20 45x20 50x20 -Good
Hip adductor 60x15x15x10 - Went wider than last week which made it a lot harder.

One arm oh press 22x5 24x5 26kgx8 -Good. Still had a few in the tank.

WOD (knees)x6x6

And that was it. Overall strength had a big jump on last week. CNS coming online, muscle memory, reasonable diet, massive reduction in alcohol. Even with the cold shi* went well. Haven't drank since last Friday night. Will probably drink with friends two nights a week and see how I go. I've progressed well doing 1-2 nights in the past, but if it holds me back it will have to be cut further. I am determined now, 500 must fall. Well 400 must be reclaimed first of all.

I'll get back to my old numbers quickly and maybe then some and from then it may be a hard slog. Whenever I've done alternating rep patterns such as 5/3/1 before things have gone well though. I'm learning more about how my body responds to all of this, seeing patterns etc, so that will help. I'll also be deliberatley trying to gain muscle again once I'm lean and having everything on point so that will help.

By my calculations the magic number is 195kgx5 or 430lbsx5. Then I'll be able to get 227.5kg/501lbsx1. My best to date is 155kgx6/185kgx1 or 340lbsx6/407lbsx1.

Well that is all for today, time for some PR's. I've got the mindset back. Until next time...

Quagmire

PS- Song of the week: Manson, This is the new sh*t.

 

[Quagmire911]

WOD= Wheel of death aka rollouts.

Right now I'm training two days a week. Don't know if he does a variation of that in the book, but I've seen one in his log which I'm following:

Day one

Bench
Squats (If the knee is good)

Day two

Deads
Overhead press

I'll keep in mind that you have it, although I can't think of much else I need to know. If I read it I'd maybe pick some stuff up but right now I don't really know what to ask.

Quagmire

 

[Being_the_Don]

Wednesday

Didn't know if I was going to go in today or not, on account of a pretty bad cold. I decided I would see how I felt a little while after I got up and ate something. Well it was on the fence but I decided to give it a go. Don't want to derail after one week on the job, and if the worst came to the worst I could cut the volume and/or intensity for the day. I always feel better once i'm up and about when I've got a cold anyway. Here it is:

Deadlifts 112.5x5 - This felt sluggish. Things were alright, but didn't feel great.
120x5 - This felt noticeably better. Decided to go the final set.
127.5kgx10 (281lbs) - Sniffed the ammonia and got some Manson going. First rep felt brilliant and I knew 5 was getting passed. Reasonably pleased with this considering it is the second week and I had a cold. Not terribly far off my best. Maybe had another one or two. However, after rep 8-9 the bar was still flying off the floor and slowing down a lot near lockout. Might add in a higher rep set after these of rack work.

Hip abductor 40x20 45x20 50x20 -Good
Hip adductor 60x15x15x10 - Went wider than last week which made it a lot harder.

One arm oh press 22x5 24x5 26kgx8 -Good. Still had a few in the tank.

WOD (knees)x6x6

And that was it. Overall strength had a big jump on last week. CNS coming online, muscle memory, reasonable diet, massive reduction in alcohol. Even with the cold shi* went well. Haven't drank since last Friday night. Will probably drink with friends two nights a week and see how I go. I've progressed well doing 1-2 nights in the past, but if it holds me back it will have to be cut further. I am determined now, 500 must fall. Well 400 must be reclaimed first of all.

I'll get back to my old numbers quickly and maybe then some and from then it may be a hard slog. Whenever I've done alternating rep patterns such as 5/3/1 before things have gone well though. I'm learning more about how my body responds to all of this, seeing patterns etc, so that will help. I'll also be deliberatley trying to gain muscle again once I'm lean and having everything on point so that will help.

By my calculations the magic number is 195kgx5 or 430lbsx5. Then I'll be able to get 227.5kg/501lbsx1. My best to date is 155kgx6/185kgx1 or 340lbsx6/407lbsx1.

Well that is all for today, time for some PR's. I've got the mindset back. Until next time...

Quagmire

PS- Song of the week: Manson, This is the new sh*t.

Considering that you're coming back after a long hiatus compounded by the fact that you've got a bad cold, you did a good job. Keep it up.

 

[Quagmire911]

Thanks Don.

Monday

Either Jim Wendler is a complete genius, or I had a serious bout of muscle memory. I amen't completely over this cold either, I'm at that stage of coughing up a half gallon of mucus per day, and had at least the equivalent of two bottles of wine on Friday night. Regardless of that here is what happened:

Bench 60kgx5- Felt heavy. Not overly heavy, just heavy.
65kgx5- Same really. Hadn't really psyched up yet, and I wasn't able to put good music on today.
67.5kg16- Sniffed the ammonia again, hit myself around the face a little bit. After rep 8-9 the bar just kept going. Probably had another 1-2 left after this. I actually think this might be a PR. My best repping is 75x10 I think, so this is on par or close to that. Most I've actually done with this weight I think though. Great stuff, considering its my second week.

Chinupsx5x5x5- Wasn't really feeling it on the third set so I left it at that.

Incline DB h.press - 24'sx12x12- Better than last week and on an incline this week. I decided I'd hit the upper chest a bit more, still works the tri's as well anyway.

And that was it. I'm at a bit of a loss with the 67.5x16. 72.5x5 felt pretty diffucult last week. S*** happens right?

Some things have come to light regarding the 5/3/1. Because I am running a two day, I've confirmed that Wendler says that you don't deload unless you need to. So I am thinking that I will deload every 7th week instead of 4th. I think stretching it to 11 would be a bit much.

Also he says that on every wave you up your max that you base your percentages off by 5lbs for bench. Here is why I am thinking that I will increase it more than that, for the INITIAL increase:

My PR - 102.5kgx1 back in August-September.
Estimated max- 90kgx1 - I did 90x1 in January and felt like I could have gotten 2-3, this was after not training properly for a few months. So considering I didn't bench in two months after this I went with 90x1.
5/3/1 max-80kgx1 - I then subtracted 10% to get this, like Wendler says.

So my reasoning is that because of muscle memory, evidenced by the 16 reps on today's last set, I should increase a bit more than 5 lbs. I'm also not moving poundages in the 3-400's. I'm not sure on Wendler's stance on this, if anyone knows, or someone more advanced has an opinion, feel free to chime in.

Well that is all for today, until next time...

Quagmire

PS- Had the f***ing gym manager come in and say to me that they can't let me use a cd player anymore because "you now have the flat screen tv". So im going to have to find money for an mp3, cause I ain't listening to the p****cat dolls or lady gaga when I'm working out. Some soft little powderpuff guy whined when I was changing the channel and looking for something kind of decent (which failed). Bah :cuss:

 

[I-tallionStallion]

OH GOD...a dude wanted to keep lady gaga on. I would have decked that idiot. My gym plays classic and metal so when I don't have my Ipod on me or friends I get a steady dose of good ol' metal in my gym.

You ever listen to any Power, Prog, Speed, thrash metal?

Muscle memory is amazing...don't you just love that? Sniffing the old ammonia eh...that's the quag I know. Good to have you loggin back you scottish bastard. Keep the drinkin low profile or I'll fly there and throw you're a$$ out the bar. I want to see you hit your goals

 

[Flyer]

This ammonia stuff sounds.. interesting..

Shame about the gym music though.

Anyway, keep it up! Good to see you logging again.

 

[Quagmire911]

Yes Stallion it really is depressing. Time for an mp3. I actually had one, cheap piece of s*** broke. Don't listen to a lot of different stuff to be honest, maybe I should branch out.

I'll keep the drinking in mind. Only twice a week the last two weeks, and the gym is going well. Will need to see when the old muscle memory runs outs. And its too early to say how much it is affecting fat loss. I wouldn't be surprised if I was putting on a little muscle starting back and all.

Kerpal:

I usually use it on the big three if I am in PR territory, overheads as well if I'm using it as the main exercise that day. So that's usually the last set of a big exercise, which is twice a week.

I shove the bottle under my nose and breath in like theres no tommorow. It gives that great rush and my eyes are gushing. Then I'll wait for a favourite line on the song that is on. Then I know, its time to grip and rip.

Using it twice a week, it seems to keep its effectivness- for me anyway. I am more concerned about stimulants- coffee and such. I think I was taking too much at one point and it f***ed with my cortisol. Most things are the same though, over-use and their good effects decrease and/or bad effects increase.

Flyer:

Read above- Ammonia= PR's baby

Deadlifts tommorow. Getting psyched thinking about it.

 

[Quagmire911]

Wow, I have to hold it like 6 inches away from my nose and only breathe in a little when I use it, otherwise I think my head would explode :crackup: What kind are you using? I'm using Nose Tork.



I don't think I'd be able to train without my MP3 player.

I just use old granny smelling salts out the chemist. I love getting a massive hit from it. You ever seen Benny Magnusson before a deadlift? That little "dance" he does is him grabbing the ammonia cap from behind his ear and and then just about shoving it up his nose.

I didn't think I'd be able to train without a cd player/music. What d'ya know? I took two months off because of the depressing tv and p***y songs I had to listen too. Talk about hosing out the fire. Will just gave to get a decent mp3.

PS- Maybe I am used to it