Pantlegz's Workout Journal

[Pantlegz]

Thursday:

Deadlifts:
10x135
5x225
5x315
2x5x405

Squats:
10x135
5x225
5x315
5x405
1x425
1x455

GHR
3x10

Reverse hyperextenstions:
3x10

Curls:
3x10x70

First time deadlifting in forever and it felt really good to finally do some pulls. I kept the weight fairly low, or low enough there wasn't any real straining to get the lifts. Squats were originally just going to be a few light sets of mobility but then I lost my self control, granted 455 went up really quick.

 

[Pantlegz]

Slacking on logging again. last Tuesday I worked up to 3x335 benching and some paused squats at 315 I don't remember the rest. I didn't lift Thursday. And Sunday...

Squats:
10x0
10x45
10x135
5x225
5x315
8x3x350
2x455

GHR:
3x10

KB swings:
3x12x55

My first almost normal workout in a while and I felt fine afterwards. Skipped out on my 5x5 HB squats and leg press because my back was feeling a bit fatigued and I was more concerned with that than finishing some squats that don't mean a whole lot.

 

[Pantlegz]

Still slacking bad with logging stuff, I've been fairly consistent lifting. I'll get back in the habit of tracking everything on time sooner or later.

Thursday:

Deadlifts:
10x135
5x225
5x315
5x405
8x430

Squats:
lots and lots, kept it below 315. Did probably 10 sets between 225 and 315

(superset) box jumps 30":
10x5

GHR
3x15

Tuesday

Incline Bench Press:
10x45
10x135
5x225
8x245

Squats:
10x45
10x0
10x45
10x135
5x225
5x315
4x405
3x3x455

GHR:
3x10

Bench Press:
2x20x135
12x225

My lower back was pretty tender when I left the gym but stretching and just hanging out around the house for the evening seemed to let everything calm down. Rolled normally last night, and it feels fine today. I'll probably take it easy with deadlifts today, or at least not go to crazy with it. Thursday went really well, first real day of dead lifting and I got all my reps in and no pain. Hopefully we can keep this going.

I'm getting everything in line for Pan Am's next year, looks like my lifting will taper down around the first of the year. I'm talking to a trainer at the BJJ gym that does a lot of stuff with the fighters to get some more sports specific training in. January will probably be once a week giving me 2 days a week for a modified version of my normal JTS stuff. I see my normal lifting being pretty much down to one day in February and tapering down quite a bit as the month goes on.

 

[Pantlegz]

Deadlifts:
10x45
5x135
5x225
5x315
8x3x405
3x12x205

HB squats:
5x135
5x225
3x5x315

Pendlay Rows:
3x10x135

GHR:
3x12

Went a bit lighter on the higher reps pulls just because I didn't feel like getting hurt. Everything went great I probably would have been fine doing 315 but I didn't want to chance it. Skipped my lat pulldowns because for some reason both of them were in use the whole time I was there.

 

[Pantlegz]

Sunday

Squats:
10x45
10x135
5x225
5x315
8x405
3x8x315

Lunges:
3x12x135

That was enough, I was smoked after the first set of lunges 3 was brutal. It wasn't hard to move the weight it just killed my cardio for whatever reason. Squats went well, felt heavier than I would have liked at 405 but got them all in so I guess that's all that really matters. I'm not all that excited to see how much my numbers suffer over the next year.

On the plus side my back is feeling great, MCL is decent, for now. It seems to go through phases where it will feel good then I'll stand up and it's back to where it was initially, I'm doing my best to baby it to allow it to recover. 15 min of yoga on top of static stretching and 5-10 min of dedicated mobility work every other day or so makes a huge difference. Considerably more than when I was just stretching/foam rolling for 10 min or so post workout.

 

[Pantlegz]

Well it's been another week that I haven't logged shit.

Tuesday:
Bench Press
10x135
5x185
8x3x225

Incline Bench Press:
3x15x185

Triceps pushdown:
3x15x140

Press:
3x12x135

Thursday:
Deadlift:
10x135
5x225
5x315
5x405
5x2x495

Pendlay Rows:
3x10x135

HB squats:
3x8x225

And finally today

Squats:
10x135
5x225
5x315
6x2x375
2x425
1x455
2x495
1x545
5x5x315

Decline Crunches:
3x15

KB Swings:
3x12x45

Getting some heavier lifts in which is promising. Deadlifts weren't bad at all, they went up quick and my back feels great. Squatting 545 today in chucks without a belt was a bit heavy but went up without issue.

 

[Pantlegz]

I'm not going to go back and log everything over the last 2 weeks. I managed to squat 3x2x495 and deadlift 495x6 among everything else.

Yesterday:
Squats:
10x0
10x45
2x10x135
5x225
5x315
5x405
6x455
3x8x315

Lunges:
3x10x135

Pallof Press:
3x10x110

Reverse hyperextension
3x12

Squats were decent 455 felt a bit heavier than I would have liked to but I got them all without a spotter. Finishing out with 315 felt great though.

 

[Pantlegz]

Sunday;

Squats:
10x0
10x45
10x135
5x225
5x315
5x2x425
2x495

HB squats:
5x5x315

Pull-ups, Negatives:
3 45 second holds
3 30 second holds

Seated Row static holds:
3x180 60 second holds

GHR:
3x12

Decline Crunches:
3x10

5 min walk @ 3.5mph pre and post workout

Felt so good getting back in the gym after being off for another week. Got a bit of a cold and everything fell apart last week. did everything up to 425 without a break except loading the bar where applicable. 425 was done with 30 seconds between sets with a couple minutes before 495. And 495 went up very easy, 315 after that was just extra cardio at that point.

 

[Pantlegz]

Another 2 weeks between entries, sure why not. I actually haven't lifted a whole lot the last couple weeks, between getting sick and doing BJJ 5 days a week it's hard to find time. I have been in probably 4 days, mostly squatting, I'm going to try getting up extra early this next week and see if I can get a day or 2 at the gym before work.

 

[Pantlegz]

Squats
10x0
10x45
135x10
5x225
5x315
5x405
5x455
1x495
Fx545

Good mornings
10x45
10x135
3x8x185

Seated cable rows
3x10x190

GHR
4x10

I also did a 5 min warm up and 10 min cool down @3.5 mph. And a good 10 minutes of stretching.

So I did 90 min in a float tank yesterday after yoga and can't quite find the words to explain how awesome it was. One of the best experiences I can remember and my back felt great today especially while squatting. I missed 545 because I didn't want to mess up how good it felt. I think it's going to become a more regular part of my training/recovery.

 

[Pantlegz]

warmup - 5min @3.5mph

Bench Press:
20x45
10x135
10x185
5x225
5x245
5x275
3x315
3x335
3x355

Squats:
10x45
10x135
5x225
5x315
3x5x405

Deadlift:
10x135
5x225
2x5x315

Seated Cable Rows:
3x10x190

Cooldown: 10min @3mph

So it looks like unless I can get up and hit the gym before work that I'm only going to make to the gym once a week with all the additional training I have going on. I've been trying to get up earlier but so far that hasn't worked out very well. I'll keep trying though. Everything felt good, I was pressed for time a bit so I went lighter than I wanted to with deadlifts which is probably for the best anyway.

 

[Pantlegz]

Sunday's numbers:

Squats:
10x45
10x0
10x45
10x135
5x225
5x315
5x405
3x3x455
3x495

Bench Press:
10x135
10x225
5x275
5x315

Hip Thrusters:
3x10x50

Seated cable rows:
3x10x190

GHR:
3x10

Cut deadlifts all together due to time restraints... Squats went great 495 in chucks without a belt and I had plenty left in the tank. everything else went about as good as could be expected.

I realized I really miss lifting on a regular basis, for whatever reason I hadn't really thought about it before this last Sunday. Luckily I've just got another month or so before it's back to normal.

 

[Pantlegz]

Finally back home. Pretty much against my will, Cali was amazing. I didn't do any true exercise while I was away we did manage to walk no less than 5 miles a day and some days we were over 10 miles so I guess that counts for something. I managed to come in second at the Pan Am's which is the largest tournament of the year, Worlds sounds like it should be bigger but apparently since this was early in the year less people are hurt/distracted/whatever. I lost in the finals on points because my opponent refused to engage he pretty much stayed square making it very difficult to go for any takedowns(which I suck at anyway) I pulled guard which he managed to pass while I was trying to sweep and he sat there super defensive the rest of the match. I attempted to bait him with my arm and back on numerous occasions but he was content being up on points and refused to budge. As I've told several people that I've talked to about it since then, I would have been more than happy to lose to someone I felt was better than me or submitted me. Even if I was subbed in the first 30 seconds would feel better. That said taking second at the largest international tournament in the United States is pretty freaking awesome. I don't think it's completely set in, yet.

The best part of not working a 8-5 was that it gave me tons of time to think about what it is I'm doing with my life and how I can change gears and do something I love and encourage others do follow their dreams rather than grinding away to just pay the bills and everything else is just a hobby. Nothing is set it stone yet but I'm working on a couple promising sponsorships and I'm going to see about teaching a little jiujitsu just to help my game and maybe boost my credentials a bit. At this point I'm just looking to see how much interest there is in me and what I love (being big, strong and choking people). I actually have a couple questions for the people that check in on this thread. Would any of you follow a blog and/or be interested in following a fan page/twitter/whatever other social media I might be thinking about setting up? How many of you care about anything I type outside of the numbers I put up? And does anyone reading this know of anyone that might be interested in someone like me for anything (sponsors, motivation, philosophy of my sports or life in general, coaching, just bullshitting back and forth about anything really). I'm not looking for handouts just getting a feel for where I stand in reality vs just in my head. Feel free to PM me or reply in the thread whichever works for me. Thanks!

 

[norseamd]

So is there any video of you at the competition?

 

[norseamd]

Also point fighting is why I support every match that goes the distance being ruled a draw and nothing else.

 

[Pantlegz]

squats:
10x135
2x5x225
8x3x365

reverse band squats:
2x545

High Bar Squats:
5x225
4x5x315

Leg Press:
4x15x315

reverse hypers:
3x12

KB Swings:
3x12x55

I got a workout buddy.trainee (he's well versed in Oly lifting). He has decent numbers but really wants to improve his squat and deadlift to complement his Oly lifting so there's going to be leg work than normal for the next 9 weeks, at least. Today felt really good getting back into the gym after a couple weeks of no lifting. Squats felt solid, Leg press was leg press which I kept pretty light just because I didn't want to push it too hard from day 1. Everything else went as expected. I did a good amount of stretching when I finished up. I've added Posas stretches to help that out, I feel it's tight from sitting all day and hip flexor stretches for the same reason, also jiujitsu tends to make the hips tighter anyway so I figured it couldn't hurt.

I don't think there's any video, I'll see if I can find anything. I don't have a problem with points as long as one opponent doesn't get a small lead then just do everything they can to stall. There have been people that I just can't finish but I end up winning 15+ to 0, so where to draw the line is hard. I prefer submission only tournaments but they're not too big unless you're looking at Metamoris which it probably a couple years away.

 

[Pantlegz]

Bench Press:
10x135
5x185
5x225
5x2x300
2x15x135

Lat Pulldowns:
3x15x130

DB Shrugs:
3x12x110

Press:
45x15
95x10
5x135
5x5x155

I started out OH Pressing because both benches were busy for a while when I showed up, I did a couple sets of front squats too just to kill time but they were light and just to stretch out my legs from sunday so I didn't pay enough attention to log them. Bench press started out a lot heavier than I would have liked it, even 225 felt heavy. I did manage to hit all 5 sets at 300, each one getting a bit stronger than the last. both burnout sets weren't bad, I probably could have got a bit heavier, but nothing more than 185 maybe. Everything else went fine, I skipped box jumps because my legs are pretty sore from Sunday and the gym was absurdly busy so I didn't want to try to find space for a box and room to jump.

In other news, I'm getting a couple pretty big potential sponsors lined up and starting to teach Friday! Just the first step on some pretty big changes, at least I hope as much. We'll see where the next 6 months takes me.

 

[norseamd]

So how do you think about time off from heavy lifting? Not the idea of you stopping any weightlifting but the time of weeks off from heavy weightlifting? How do you feel physically and mentally time off from lifting?

 

[Pantlegz]

I don't think it's a bad thing to allow your body time to recover. I don't do it often maybe once every 9-15 weeks, as you can tell by my log. I didn't lift heavy regularly for over a month and mentally I didn't feel much different. I don't feel there was much strength loss, I'll have to wait a couple more weeks to find out for sure tho. I slept better when I wasn't lifting but I also started stretching right before bed which has continued since I started lifting again and I feel that I'm sleeping better than I did before but not quite as good as when I wasn't lifting at all(I was also on vacation the whole time so no set time to get up helped a ton with this). Mentally I hate myself when I'm not lifting heavy, part of the reason I wasn't going to the gym aside from Sunday before the tournament is because I know myself well enough to know that I would have ended up lifting heavier than I should have.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
8x430
3x2x495

HB Squats:
3x8x290

Front Squats:
3x12x185

Pendlay Rows:
3x12x135

GHR:
3x12

5min@3.5mph cooldown

Deadlifts felt amazing, I was worried about 495 but after I got some chalk it was a breeze. The best part is my back feels normal even hours later. Squats/Front Squats were super easy too I didn't fatigue at all through the workout.

 

[Pantlegz]

5min@3.5mph warm up

Press:
15x45
15x90
3x10x135

Barbell Calf Raises:
10x135
10x225
10x315

Seated Calf Raises:
3x15x180

Curls:
15x70
3x10x80

Seated Cable Rows:
3x12x170

Decline Crunches:
4x25

Cable Flyes:
12x30
12x35
12x40

GHR:
3x12x25

15min@3.5mph cooldown

I guess this is my first true bodybuilding day since starting 5x5 and probably of the last decade or longer. I don't know if I did flyes correctly, I'll have to keep a close eye on form for a while which is abnormal. Anymore I just go based on feel because I've been doing the big 3 long enough that I rarely pay attention to anything other than feel. Calf raises were also strange, I wanted to load my core to work that a bit too but all the smith machines were in use (for the first time ever) so I gave up on using the barbell for today and just went over to the seated calf thing and threw a handful of plates on and went to town. I really wanted to throw some lat pulldowns in but both machines were busy for the hour or so I was there. All in all it felt good, I'll see how recovery goes since I'm technically going without a rest day even though today didn't feel like it was stressing my body like either powerlifting or jiu-jitsu.

 

[Pantlegz]

squats:
10x135
5x225
5x335
5x405
5x3x455

Good Mornings:
3x8x90

Lunges:
3x8x90

Pallof press:
3x10x50

Reverse Hypers:
6x10

Leg Curls:
3x25x130

Yay more back pain, not sure what happened but at the top of my very last squat the right side of my lower back tightened up and well it's been sore for about 7 hours now but it's much better now than it was right after lifting. All the sets felt really good, nothing too heavy not uncomfortable at all so I'm hoping it's just a muscle bothering me and not another disc, it doesn't feel like another disc but who knows. At least it's on the other side and I don't have any ROM issues just quick direction changes suck for now anyway. But since it was tight I decided to take it super easy on everything else I did, good mornings were very light and felt good except when I was fully upright and extending my hips forward was sort of painful. Lunges were no problem. Hypers, again, were fine until I got to the top and hyperextended my back. I guess I'll see how tomorrow morning goes, but I've got a float scheduled for Wednesday and I'll keep stretching and see how it goes. Hopefully I can still make it to jiu-jitsu tomorrow...

 

[Pantlegz]

From Tuesday

Bench Press:
10x135
10x185
3x8x245

CG Bench Press:
3x12x185

Press:
3x5x185

Incline Bench Press:
2x20x115

Flyes:
3x15x35

Triceps pushdown:
3x15x130

Forgot to get this in Tuesday so it'll be 2 updates today. Everything went well, my back was feeling a lot better as well. Nothing too exciting, just burning out my upper body.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x295
8x3x365

Deadlifts, on 4" blocks:
3x12x315

High Bar Squats:
3x8x315

BB Shrugs:
3x8x225

Pendlay Rows:
3x8x135

reverse hypers:
2x25

Took my belt in just in case and didn't need it at all. Not that anything was overly heavy but it was what was on the docket for the day so... I was also pretty happy about being able to keep my hook grip for all the sets, my thumbs hurt enough by the time I got to shrugs that I didn't use it there but they were light enough it was ok. I also found out that since my gym recently got bought out by another company and it's not only no longer 24 hours but also closed on holidays so squats will probably have to come a day early. And I'm seriously considering getting a rack for my house because this whole not 24 hours thing is stupid as hell and pretty much the only reason I was going.

 

[Pantlegz]

Squats:
10x135
5x225
5x315
8x405
3x8x315

Bench Press:
10x185
8x3x225

DB Press:
3x15x45

Incline DB Press:
3x10x45

Dips(Chest):
3x12

Triceps Pushdown:
12x130
12x160
12x200

Flys:
3x10x35

Skipped out on box jumps, again. I really need to work them back in but with my back acting up last week I was a bit wary, I'll probably give them a shot next week. Also, I'm looking into some sort of hypertrophy ab work to help build additional strength throughout the core. Minor changes that will hopefully help across the board. Squats were makeup for Sunday since the stupid gym was closed. Bench press was very easy even for an "explosive" day, accessory work went as expected really starting to load up triceps pushdowns rather than going for super high reps for a bit of a change. I think the plan is to build a bit more strength with this cycle and change the accessory to higher reps for the next cycle. We'll see how it goes..