Pantlegz's Workout Journal

[Pantlegz]

Incline Barbell Bench Press:
10x135
5x185
5x225
6x265

Incline DB Press:
3x20x50

Close Grip Bench Press:
2x12x225
10x225

Press:
3x15x95

Triceps Pushdown:
4x25x140

Holy fucking volume today... tomorrow should be interesting.

 

[Pantlegz]

Deadlifts:
10x45
10x135
5x225
5x315
6x2x405
3x12x315

Front Squat:
10x135
3x5x225

Pendlay Rows:
10x135
3x8x185

Lat Pulldowns:
3x15x150

GHR:
3x10

I'm so glad we have a proper GHR machine in the gym, it's even better than I'm about the only one I've seen on it. Deadlifts went well, the volume caused my back to tighten up quite a bit but the GHR really helped reverse that.

On a side note, I ordered a real belt from EliteFTS that should be in before deadlifts next week and before my next heavy squats for sure. It will be nice to lift with something a bit better than what I have been.

 

[Pantlegz]

5 min warm up (3mph walk)

Squats:
2x10x45
10x135
5x225
5x315
5x405
6x455

Wide Stance Squats:
3x8x315

Pallof Press:
3x10x110

Planks:
3x90 seconds

5 min cool down (3.5 mph walk)

Squats felt easy, probably because I decided to skip the set of 50 at 135 this week, I just didn't have it in me. working on a bit of a different warm up and it seemed to help quite a bit. 455 didn't feel too bad, needed a bit of spotter help with the last rep because I messed up my breathing the first 5 were easy.

 

[Pantlegz]

Had another tournament this weekend that threw lifting off again. I took first in No gi, second in Gi and Gi abcolute, winning 8 of 10 matches.

And I just had time to squat today so I could test out my new Elite FTS belt.

3.5mph 5min warm up

2x10x45
10x135
5x225
5x315
5x405
4x455
1x495

495 went up really easy, the belt is amazing. I need to tighten it just a little but over all I'm really happy with it. I'll work on maxing out this weekend just to see how much it helps over my old belt.

 

[Koing]

Had another tournament this weekend that threw lifting off again. I took first in No gi, second in Gi and Gi abcolute, winning 8 of 10 matches.

And I just had time to squat today so I could test out my new Elite FTS belt.

3.5mph 5min warm up

2x10x45
10x135
5x225
5x315
5x405
4x455
1x495

495 went up really easy, the belt is amazing. I need to tighten it just a little but over all I'm really happy with it. I'll work on maxing out this weekend just to see how much it helps over my old belt.

Great job on the tournament

Koing

 

[Pantlegz]

Snow fucked up my Sunday squats but I managed to get them in yesterday along with a great bench session, it went something like:

5min 4mph warm up

Squats:
2x10x45
10x135
5x225
5x315
5x2x405
5x5x335

Reverse band squats:
1x495
1x545
2x1x585

GHR:
3x10

Bench Press:
2x10x45
10x135
5x225
5x245
3x275
3x295
1x295
1x305
1x315
1x335

Triceps extensions w/ rope attachment:
3x25x100

Typing this out seems a lot shorter than it actually was, spent about 90 min in the gym give or take a bit. Either way, it was a productive day considering everything that was going on.

 

[Pantlegz]

Thursday:

Deadlift:
10x45
10x135
5x225
5x315
5x405
4x455
3x495
2x515
2x3x475

Front Sqauts:
10x45
8x135
3x8x225

GHR:
3x10

Pendlay Rows:
3x8x225

Sunday:

4mph 5min warmup

Squats:
2x10x45
10x135
5x225
5x315
5x405
3x455
1x495
1x515
fx545

Good Mornings:
8x135
3x8x225

Leg Press:
3x20x655

Pallof Press:
3x10 + 10 second hold at the end of each set

Hyperextenstions:
50

Deadlifts felt great, Squats today with the belt felt a bit off. I think I need to adjut the lever so it's not quite so tight, I was having a hard time getting a full breath/getting my diaphragm full with the belt locked in place. 455 was simple 495 went up fast but didn't feel as fluid as 455 did without the belt. 515 there was a bit of a grind in the middle, 545 I barely got out of the hole.

I also offered my first bit of unsolicited advice but I did ask before giving it and in my defense it was to one of the hottest women I've seen squatting there and she had terrible butt wink going on so I felt compelled to let her know.

 

[Pantlegz]

Lifted Tuesday/Thursday but don't feel like going back and logging them

5 min warm up at 3.5mph

squats:
3x10x45
10x135
5x225
5x315
5x405
3x455
3x495

Wide Stance Squats:
8x316
3x8x405

Squats:
50x135

Couldn't walk after squats, decided to skip abs and lunges. Missed my 4th rep at 495, I thought about it too much aT the bottom of the lift, but hit all 3 solid without a spotter. 405x8 afterwards was easy. 50x135 was hell, it felt worse than normal. Maybe because I hadn't eaten anything in the morning.

 

[Pantlegz]

Bench Press:
10x45
10x135
5x185
5x2x245

Incline bench press:
3x15x135

triceps pushdown (rope)
2x15x100

Press:
10x45
10x90
3x5x135

Squats:
10x135
5x225
5x315
5x5x405


Today was a great day. I cut my presses short when a squat rack opened up because I was determined to test myself on how fast I could squat 5x5x405 and I manged to hit it in less than 10 minutes. The bar speed barely slowed down across the sets which impressed me a little. But I remember back to when I was first trying to complete a full 5 sets at 405 and it would take me 30-40 min and I would fail over and over. And to be completely honest today it felt like a bit of a warm up, even after squatting fairly heavy Sunday. Might be a good time to start Smolov for squats... the end of bulking season.

 

[Pantlegz]

Yesterday:

Deadlifts:
10x135
5x225
5x315
5x405
3x255
2x495
1x545
1x565
1x585

DB shrugs:
4x15x110

GHR:
4x10

Squats:
10x135
2x8x225
2x5x315
5x5x405

More volume! Going to actually plan out Smolov for Sunday's workout and keep it going properly from there on out. Huge deadlift PR in the gym and it was pretty easy to hit. In reality my 1RM would be quite a bit higher because the stupid smaller plates at the gym, it's probably 1-2" deficit. If I remember correctly my 1RM was 545 and I got 585 in a competition last year. I'll have to find a gym with enough weight and bars long enough to hold it all and do a deadlift from proper height.

 

[Pantlegz]

Well I ended my cube cycle and decided that it was really time to give Smolov a shot. Initially I thought I would start out doing Smolov then do some of my Cube stuff too but I quickly found out that's not an option, at least not yet. I'm half way through the first week and questioning what I was thinking going into this. I'll do my best to see it through but considering this is the easiest it's going to get, this is going to be an awful 13 weeks.

Tuesday:

Squats:
10x135
5x225
5x415
4x9x405

Thursday:

Squats:
10x135
5x225
5x315
5x405
5x7x430

Oh and from the looks of it bulking season isn't ending any time soon. I need as much nutrients as I can get for recovery. I'll get a late cut going for summer but I'll be swole as fuck.

 

[Pantlegz]

Yesterday

Squats:
10x45
10x135
5x225
5x315
5x405
7x5x455

This was considerably easier than I thought it was going to be. I think adding wraps made all the difference in the world. Used some rogue straps that were ok, I decided to buy some slingshot wraps based on reviews and the opinions of some of the stronger people I follow on the Internets. I was also in a different gym and got tons of strange looks after the first set and I think it got worse as the sets wore on. I'm walking ok today so I might do the last day of lifts for the week today rather than waiting for Tuesday. we'll see if I can muster the motivation.

 

[Pantlegz]

Made it in to finish the first week of smolov today.

Squats:
10x135
5x225
5x315
5x405
3x455
10x3x485

 

[Pantlegz]

Yesterdays squats:

10x135
5x225
5x315
5x405
4x9x425

This wasn't physically hard but mentally it was brutal. Post workout I felt ill, took me over an hour of laying on the floor before I was able to shower. And another hour before I felt normal again. It's easily the worst I've felt in a year or 2 just from a workout. Today hasn't been too bad, a bit tight but overall I feel fine. Getting a massage and skipping BJJ tonight just to give my body a bit of time to recover.

 

[Pantlegz]

So I fucked up my Smolov spreadsheet, When I was putting my max in I apparently hit 575 instead of 545 which obviously messed the numbers up a bit. What I did last week should have been my 3rd week before attempting to max out again. I decided to bump it down to 560 and see how that goes. I honestly didn't think about it being as awful as it was last week because all I've read is how insane Smolov is. Anyway here's my squats from yesterday...


Squats:
10x45
10x135
5x225
5x315
5x405
5x7x440

Everything went ok, wraps still feel like cheating. I'm not sure that I could have gone any heavier today so I think dropping the weight a bit was a good decision.

 

[Pantlegz]

I hate these forums sometimes, lost this post a few times now...

Yesterday:

10x45
10x135
5x225
5x315
5x405
7x5x470

Today:
2x10xbw
10x45
10x135
5x225
5x315
5x405
3x445
10x3x495

 

[Pantlegz]

More squats, even a foot a snow couldn't keep me out of the gym yesterday.

Squats:
10x45
10x135
5x225
5x315
5x405
4x9x425

This went better than my last 4x9 but the last couple reps sucked. Looking forward to this week being over so my legs will have a bit of time to recover.

 

[Pantlegz]

Hey guys guess what?!

More squats!

10x45
10x135
5x225
5x315
5x405
5x7x450

This seems to be getting easier and easier as the days go on, this wasn't bad at all. Hit all 5 sets with ease, the last rep or 2 of each set kinda reminded me that I should only be doing 7 reps and not pushing beyond that.

I had a couple notable conversations in the gym, one guy asked me if I was a power lifter I responded with Maybe, or kinda or something along those lines. I consider myself an athlete, I lift because I enjoy it. And I asked a couple guys that work at the gym that were lifting for a spot and the girl they were talking to offered to spot me, I accepted but she didn't spot me. Thinking back I probably should have flirted with her a bit more. My excuse is it was my last set of squats and the blood wasn't in my brain. Maybe if I see her around again...

 

[Pantlegz]

Such a busy weekend I forgot to log 2 days of squats, and most notably the end of phase 1.

Saturday:

10x45
10x135
5x225
5x315
5x405
3x455
7x5x480

Sunday:

2x10x135
5x225
5x315
5x405
5x455
1x475
10x3x505

And my hips are absurdly tight today - and probably will be all week. My IT bands are killing me. I've been stretching my calves more the last week than I did all of last year. Being a bit more positive, I'm already seeing considerable strength gains, I should max out this weekend at around 600.

 

[Pantlegz]

Took my week off, which was probably the worst decision I've made in a while. I hate rest weeks, deload weeks etc. I did deadlift Thursday working up to a couple singles at 545, which were ok but my grip was slipping. My left quad is so tight I wasn't able to get a decent max in Sunday. Missed 545 which is pathetic considering I was repping 505 the week before. I'll stretch/roll and probably get it worked on again before Sunday and try maxing out again. It was slightly uncomfortable before taking the week off, but fuck this shit. I know my body needs rest/recovery but I hate this shit...

 

[norseamd]

Took my week off, which was probably the worst decision I've made in a while. I hate rest weeks, deload weeks etc. I did deadlift Thursday working up to a couple singles at 545, which were ok but my grip was slipping. My left quad is so tight I wasn't able to get a decent max in Sunday. Missed 545 which is pathetic considering I was repping 505 the week before. I'll stretch/roll and probably get it worked on again before Sunday and try maxing out again. It was slightly uncomfortable before taking the week off, but fuck this shit. I know my body needs rest/recovery but I hate this shit...

you will regret it otherwise. if you have trouble resting try doing more reps at a lighter weight. then you might not stress you body more and risk injury. plus your body needs rest to get bigger and stronger. make sure to get enough sleep

 

[Pantlegz]

I get plenty of rest, I'll take a day off sometimes. I have no problems getting bigger or stronger my issue is getting weaker taking time off.

I did manage to get in and max out Sunday, not quite the results I wanted but much better than the week before. I'll say 585 was doable with better form - I shifted forward more than I wanted to. All in all, 20lbs PR after 3 weeks of smolov and 2 weeks of fairly active rest. I feel like I shouldn't complain because that's a decent increase but I wanted more. We'll see what the next 4 weeks has to offer.

Squats:
2x10x45
10x135
5x225
5x315
5x405
3x455
1x495
1x515
1x545
1x565

545 looked/felt like a warmup rep, 565 was more of a grind but like I said above I shifted forward. I was tempted to try 575 but didn't really have a reliable spotter, or 2. I'll just keep on with smolov and see what happens over the next month.

 

[norseamd]

do you ever have problems with injuries

 

[Pantlegz]

Not really, the worst injury I've had is my SI joint getting stiff enough that it takes a few massage sessions to get it back to normal. Or possibly elbow tendon/ligament issues but that's from me being an idiot and physically hurting it(bad arm tackle years ago) and it'll flare up sometimes if I'm not careful with my form. Between lifting and Jiujitsu I get a good balance of weights, cardio and stretching. I've thought about some additional yoga just to keep the stiffness/soreness down when I am going hard. So far I haven't found the time or felt the need to make the time.

I'm not trying to say my body doesn't need time to rest but sometimes it's not as helpful as the the interewbs make it out to be. The initial week I took off was probably for the best, it was one of the few that I've actually looked forward to taking off. I probably would have been better off maxing out the week before rather than doing 10x3x505 - or maxing out that tuesday then taking a week or 2 off. It just sucks that due to quad tightness issues my max was impacted - probably quite a bit taking a second week in a row off. The quad is, however, feeling quite a bit better now. I'll just keep plugging away and hope to add another 20 lbs in the next 4 weeks.

 

[Pantlegz]

More squats

10x0
2x10x45
10x135
5x225
5x315
3x365
4x425
3x4x480
5x480

Today was pretty easy. If it weren't for being in a rush I would have stayed to do more...