Pantlegz's Workout Journal

[Pantlegz]

Thursday:

Deadlifts:
10x45
10x135
5x225
5x315
8x430
2x3x495

Front Squats:
10x135
3x8x225

Pendlay rows:
3x10x135

GHR:
10
3x10x45

Sunday:

Squats:
10x0
10x45
10x135
5x225
5x315
5x405
3x455
5x3x495

Leg Press:
20x520
3x20x610

Good Mornings:
10x135
3x10x225

reverse hyperextensions:
3x25

Thursday was great, was nice to be deadlifting again. Grip didn't seem to suffer too much at 495. Squats today were a bit rough, didn't use wraps which is why they were harder than Smolov where I did 9x3x495 pretty easily. I also drank a bit yesterday which I'm sure didn't help anything. I skipped out on abs and lunges today as well, it was taking longer than expected and I was exhausted. Spent a good 15 min in the sauna tho...

 

[Pantlegz]

Nice lifts Pantz. Squatting 140% over bodyweight is good strength.

Thanks for whatever reason when you put it that way it seems much less impressive to me. I'd like to hit the same weight at closer to 240 then build up to 200% :awe:

 

[norseamd]

I'd like to hit the same weight at closer to 240 then build up to 200%

squat to body weight is still just some artifical measurement that only counts for one limited range of excercise

so you would want to count what else you might lose when dropping weight

no need to lose weight if you can do the same calisthetics and aerobatics and mobility excercises

 

[VulgarDisplay]

squat to body weight is still just some artifical measurement that only counts for one limited range of excercise

so you would want to count what else you might lose when dropping weight

no need to lose weight if you can do the same calisthetics and aerobatics and mobility excercises

Squat/body weight is a great judge of overall strength. If you can even squat your body weight for reps you are stronger than most of the people you bump into.

 

[norseamd]

Squat/body weight is a great judge of overall strength. If you can even squat your body weight for reps you are stronger than most of the people you bump into.

that was not what i was saying

what i was saying is it would not be worth it to lose weight and some squat weight just to have a higher body weight to squat weight ratio

 

[SP33Demon]

Thanks for whatever reason when you put it that way it seems much less impressive to me. I'd like to hit the same weight at closer to 240 then build up to 200% :awe:

It's still very good. I'm only at around 115% (still getting big gains) but I'll probably plateau at close to yours. For my weight it's around Class 3 or 2 for powerlifting, you need to be Class 1 to make Nationals. I think you would be close to making Nationals in Raw feds. Looking at the 2014 rankings for my fed ( http://rawpowerlifting.com/yearly-rankings/2014-rankings/ ), you'd be in the 275 weight class and your 605 squat decimates current 2014 lifts. Highest so far was 512lbs followed by 3 people at 402 (lol). Now, I'm not sure what your bench and deadlift are but if they're competitive then I would think about competing (assuming you're drug free and willing to go through Olympic testing to prove it).

 

[Blackjack200]

Two massive PR's Sunday - I got video's of both I'll post later. Judging by how they felt and the video I probably had more in me if there was more room on the bar. at 605 the clips were about 1/2 on the bar. 25's would have fit but without collars which I don't feel is a great idea just in case something happens. That's a lot of weight to have flying around.

Someday I'll have to stop adding plates to the bar because there isn't enough room for collars.

Someday...

Seriously though, nice job.

 

[Pantlegz]

can't believe I haven't posted here in 9 days. Missed Sunday/Tuesday due to a stupid head cold I probably could have gone but was wanting to get better a bit sooner, still not 100% but here's what I missed from the end of last week.

Tuesday:

Bench Press:
10x135
2x10x225

Incline Bench Press:
2x5x245
2x15x135

Close grip bench press:
12x225
10x225
8x225

Triceps pushdowns:
3x15x110

Weighted Box Jumps:
10x0
10x35
10x40
10x45

Press:
2x10x135
8x135
5x95
2x5x45

Thursday

deadlifts:
10x45
10x135
5x225
5x315
8x3x405
3x12x315

Squats:
3x8x405

Lat pull downs:
3x12x170

Pendlay Rows:
3x10x135

Press:
5x135
5x155
5x160
5x165

Bench Press sucked, I've never been fond of incline and it showed Tuesday. Was supposed to be a set of 8 at 245 but couldn't hit it, then I missed the 2x20 but managed to hit at least 15. Close grip was supposed to be 10-12@225 obviously I missed that by a bit too. Luckily deadlifting Thursday made up for it, hit the squats barefoot felt really easy the worst part was my back being so wore out from all the deadlifts. Forgot to add front squats and lunges to Tuesday, I've made the change in my spreadsheet so I shouldn't forget again. I hope.

 

[Pantlegz]

squat to body weight is still just some artifical measurement that only counts for one limited range of excercise

so you would want to count what else you might lose when dropping weight

no need to lose weight if you can do the same calisthetics and aerobatics and mobility excercises

Dropping weight would mostly just be for aesthetics and to get in a lower weight class.

 

[Pantlegz]

It's still very good. I'm only at around 115% (still getting big gains) but I'll probably plateau at close to yours. For my weight it's around Class 3 or 2 for powerlifting, you need to be Class 1 to make Nationals. I think you would be close to making Nationals in Raw feds. Looking at the 2014 rankings for my fed ( http://rawpowerlifting.com/yearly-rankings/2014-rankings/ ), you'd be in the 275 weight class and your 605 squat decimates current 2014 lifts. Highest so far was 512lbs followed by 3 people at 402 (lol). Now, I'm not sure what your bench and deadlift are but if they're competitive then I would think about competing (assuming you're drug free and willing to go through Olympic testing to prove it).

Yea I'm thinking about hitting the local meets towards the end of the year, even if I lose a bit of strength between now and then I should still easily qualify for nationals. I'm not worried about drug tests, all natural for as long as my body can keep up.

 

[Pantlegz]

Almost forgot, just for 'fun' I wanted to see if I could still do a 7 min mile at ~260 and while it wasn't as easy as the last time I did, a couple years ago, I managed to make it. Really just wanted to press myself to see where I'm at overall, especially with tournament season beginning. I have a couple months with a tournament every-other weekend or damn near it. I still need to push my cardio a bit, mostly intervals,6min on and 3-5min off for an hour or 2 to simulate tournaments. I'm not sure HITT would be the regimen of choice for such a long duration - I'm going to do some looking around and talk to a few personal trainers I know and trust their professional opinions for different options. If anyone has ideas I'm open to hearing them. It might be as simple as jogging 6 then walking 3 for however long I think I might need to keep going.

 

[Pantlegz]

Thursday:
10x135
10x225
5x315
5x405
10x1x495
2x8x405

Squats:
5x225
5x315
8x405
3x8x365

Leg Press:
4x10x655

GHR:
3x10

Sunday:

Squats:
10x45
10x135
5x225
5x315
6x2x405
2x495
5x5x405

Leg Press:
3x15x555

KB swigs:
3x12x36

GHR:
3x10

Thursday was a makeup day from not lifting for a week due to being sick as shit. Everything felt ok just exhausting. This Sunday was great, hit everything barefoot and without a belt. Stupid GHD was broke, the weld on the back of the foot holder thing broke. I'm assuming someone was being a jackass I don't know how that could have happened otherwise.

 

[Pantlegz]

Finally got my second bench workout of the year in, I was pretty impressed with myself.

Bench Press:
10x135
5x225
5x245
5x265
1x315
3x2x315
15x185
13x185

Front squat:
8x45
8x135
8x185
3x8x225
3x275

Triceps pushdown:
4x25x110

Press:
3x12x115


Felt these yesterday, not that they were heavy but it was kind of strange doing an upper-body workout. I was also pressed for time so I had to cut it a bit short everything was done in about 30-40 min.

 

[Pantlegz]

Yesterday

Deadlifts:
10x135
5x225
5x315
5x405
3x455
6x495
2x3x495

HB Squats:
8x225
8x315
8x405

Pendlay rows:
3x10x135

Front squats:
2x8x135
8x225

Reverse hyperextensions:
3x20

Squats after those deads were awful. 405 felt like the end of the world where last Thursday after a few heavy singles it wasn't bad at all. It felt more like a core strength issue rather than a lack of pushing power, go figure. Used liquid chalk for the first time and it's pretty freaking awesome, the first set of 495 was a bit iffy with the grip the last 2 were much easier.

 

[Pantlegz]

Sunday

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
3x2x515

Good Mornings:
3x8x225

Leg Press:
3x20x665

Leg Curls:
2x50x115

Back raises:
3x20

Went to a tournament Saturday won all 7 or so matches I had, really didn't want to lift yesterday but finally ended up going last night. It wasn't as bad as I thought it would be but far from normal. 515 felt like the end of the world but I managed to hit depth and made it through all 3 sets. back raises killed me, could barely walk after finishing them up. Got home, stretched and did some glute bridges to bring everything back to normal. a bit sore today but manageable I'll go roll a bit lighter than normal tonight hopefully tomorrow is better.

 

[TallBill]

Derrr, I need to catch up to you brother. Sitting at 435/515/305 right now at 268. Funny how people thing I'm strong but I'm so far from where I want to be.

 

[Blackjack200]

Derrr, I need to catch up to you brother. Sitting at 435/515/305 right now at 268. Funny how people thing I'm strong but I'm so far from where I want to be.

Yeah, this is where I come to remind myself what's possible with lots of hard work. I remember one post a page or two back he said something like 'I forgot my chalk and belt, so I just deadlifted 495.' It's great motivation.

Have to say, I wouldn't mind sitting at 435/515/305 myself. Right now I'm just trying to hit a 1,000 lb total, I'm probably a couple months away

 

[Pantlegz]

Derrr, I need to catch up to you brother. Sitting at 435/515/305 right now at 268. Funny how people thing I'm strong but I'm so far from where I want to be.

I know the feeling, I hear that I'm strong all the time but as soon as I go to the internets I'm just average at best....

Yeah, this is where I come to remind myself what's possible with lots of hard work. I remember one post a page or two back he said something like 'I forgot my chalk and belt, so I just deadlifted 495.' It's great motivation.

Have to say, I wouldn't mind sitting at 435/515/305 myself. Right now I'm just trying to hit a 1,000 lb total, I'm probably a couple months away

I remember seeing guys bench 315 thinking that was so far out of my reach and now I'm upset when I don't hit enough reps at 330.

I'm glad this log is helping more than just me. The idea wasn't to be motivation but I'll take it. It's been one hell of a journey so far and it's so far from over... Just have to take it a day at a time then look back and realize I haven't been stuck where I'm at for as long as I think.

 

[Pantlegz]

Tuesday:

Bench Press:
10x135
5x225
5x245
5x265
6x280

Close Grip Bench Press:
2x12x225
12x215

Incline Bench Press:
2x20x135

Press:
3x12x135

Triceps pushdowns:
4x15x120

Today:

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

Squats:
10x135
5x225
3x8x315

Pendlay rows:
3x10x135

Lat pulldowns:
3x12x150

reverse hyperextensions:
3x20

Tuesday sucked, hit press before benching and it took a bit away from it especially taking so much time of chest work. Skipped out on box jumps due to time and being exhausted, mostly from the tournament. Today was much better for the most part. Deadlifts were cake, I think I may have over-worked my back a bit and irritated/pulled/strained a muscle back there, since I've cooled down it's feeling much better I guess the real test will be how it feels in the morning.

 

[Pantlegz]

Yesterday

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
4x485 +2x485
3x8x315
30x135

Went in last Sunday for squats and my back pretty much refused to go over 405 so I called it a day. Took the week off due to other stuff but decided it was for the better, let my back rest up a bit. Yesterday was MUCH better, 485 was easy the bar slipped at 4 of 6 reps so I had to do the last 2 reps separated. Not very happy about only getting 30 of 50 reps but started cramping so I pussed out.

 

[Pantlegz]

Yesterday:

Bench Press:
10x135
5x225
6x2x230

Incline Press:
3x15x135

DB Press:
3x10x45

Triceps pushdowns:
3x15x120

Weighted box jumps:
3x10x65

Front squats:
5x135
5x185
3x5x225

Bench press felt laughably light, hit all 6 sets without sitting up. The point was to be as explosive as possible which wasn't too difficult. Press felt pathetic but after bench/incline my chest was on fire. Squats/box jumps went great, felt like the later sets were easier than the initial sets.

I almost forgot I had a tournament this last weekend, took first in both divisions again. Have another this weekend too. Sooner or later I'll get enough gold and they'll promote me. Monday my coach asked when the last time I didn't sweep a competition was the only one in the last 2 years was this last November where I got 2 gold and 1 silver or something along those lines. The worst part of this last weekend was their scale had me at 270 which I felt was way heavy because I've been leaning up as it warms up. Maybe I'm on drugs... I'll try to post a picture soon

 

[Pantlegz]

Yesterday:

Deadlift:
10x135
5x225
5x315
5x405
3x455
1x495
1x545
1x585
2xfx625
2x8x405

Pendlay Rows:
3x10x135

Planks:
3x60 seconds

I have mixed feelings about last night. Part of me is stoked I pulled 585 easily without a belt but I'm pretty upset I missed 625, the first one I almost cleared my knees I think with a stickier bar I would have had it. The second pull was awful but I was pretty much spent at that point. Everything else was everything else, didn't do my squats because I was running late as hell, didn't get to the gym until around 9pm when I'm normally there at 5.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x315
5x2x425
2x545 - reverse bands
5x5x315 - highbar

Leg Press:
3x15x665

Pallof Press:
3x10x110

KB swings:
3x12x36

Squats were pretty easy, 545 felt light with the bands. Getting deep with high bar squats felt really good as well but I'm feeling it today in my quads. Didn't really feel like doing leg presses but pushed through anyway. Everything else was pretty much as expected.

Also had another tournament Saturday, took gold in both divisions again. Just 1 rest day in the last month, it's not too terrible but I think some of my soreness today is related to a lack of adequate rest lately.

 

[Pantlegz]

Bench Press:
10x135
5x185
5x225
5x245
3x275
3x2x315
1x315
1x325
1x335

Press:
10x45
3x10x135

triceps pushdown:
4x25x120

Lat pulldowns:
3x10x170

weighted 24" box jumps:
3x10x70

DB shrugs:
3x15x110

Bench felt heavy, my elbow wasn't too happy with any of it. Presses on the other hand felt great, along with lat pulldowns and after the first set of box jumps I felt like my legs really loosened up for the first time since Sunday's squats.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
3x455
2x525
2x3x495

Squats:
5x135
5x225
3x8x315

Pendlay rows:
3x8x160

GHR:
3x10

Went beltless again. Felt great, no chalk until 525. Thought about going heavier on the squats but I think 315 after those deadlifts was about right.