Pantlegz's Workout Journal

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
3x455
3x495
1x515
1x545
1x565
1x585

BB Shrugs:
10x135
3x10x225

Pendlay Rows:
10x135
3x8x185

DB Rows:
3x10x75

Cable Crunches:
10x70
10x90
10x100
3x15x130

Reverse hypers:
3x12x45

5min cooldown@3.5mph

Somehow I overlooked snatch grip deadlifts, I've never been overly fond of them anyway so I probably should pay a bit more attention to my spreadsheet. Deadlifts felt really good, brought my belt along just in case I felt like I needed it and didn't. Accessory work was a really easy, really everything felt easy even 585 went up fairly easy. Videos below for critique, or whatever. I'm going to try to record more of my sets just to get a better idea as to what it is I'm doing and maybe get some pointers from those a bit stronger than me, and maybe to stroke my ego on the Internet a little


565 https://youtu.be/RoIzkZZY2ts
585 https://youtu.be/DKxstS51WVA

 

[Pantlegz]

5 min warmup@3.5mph

Squats:
10x45
10x135
5x225
5x315
6x2x375

Reverse Band squats:
3x585

High Bar squats:
5x5x405

Calf Raises:
3x12x315

Cable Crunches:
3x12x170

Lat Pulldowns:
3x10x170

Curls:
10x70
10x80
10x70

Reverse Hypers:
3x10x45

Since I missed yesterday because I wasn't feeling the best I decided to throw some BB stuff on to the end of my squat day. Which also meant I cut leg press and KB swings, mostly because my back was done after finishing off with 405. I managed to hit all 5 sets in 10 min which made me happy just because I thought I was a bit weaker than I was the last time I pulled that off. It probably didn't feel as good as I remember it but it's also been a while so who knows how bad it was the first time I sped through them like that. 3x585 went very smooth, I had a couple more in the tank but decided that was a good stopping point. The added core work already seems to be helping, I'll keep it going and see what sort of progress I might be able to make long term. The rest of this week might be a but lighter than normal, I've got a tournament next weekend and I don't want to push too hard leading up to it. Not that I plan on slacking any more than normal, but I might take it just a tad easier than normal.

 

[Pantlegz]

Tuesday:

Bench Press:
15x45
10x135
5x225
5x245
5x265
3x2x315
2x15x185

Lat Pulldowns:
3x12x190

Triceps Extensions:
3x10x190

Press:
5x135
5x155
5x175

DB Shrugs:
3x10x100

Deadlifts:
5x135
5x225
5x315
5x405
3x495

Bench press went really smooth, 315 felt a bit heavy but easily manageable. Accessory work was accessory work. Deadlift was just added in to fix form, I'll upload a video at some point but I managed to pull 495 with a hookgrip and no chalk or belt. We'll see how 6 at 495 works tonight...

 

[Pantlegz]

deadlifts(1-2" deficit):
10x135
5x225
5x315
5x405
6x495
3x545
2.75x545

High Bar Squats:
10x225
3x8x315

Front Squats:
5x135
5x155
5x185
5x225
5x245
3x275

Cable Crunches:
3x10x200

Reverse hypers:
3x12x45

Deadlifts didn't feel as good as Tuesday but maybe that's because of the deficit, maybe because I pulled fairly heavy just a couple days before. Both squats felt great. And yay core work. On a slightly related note, I signed up for Brandon Lilly's "Cube Off-season" he was offering yesterday so starting Monday my routine might change, not sure how much but we'll see.

 

[Pantlegz]

Squats:
10x135
5x225
5x315
5x405
3x455
3x2x495

Good Mornings:
8x135
3x8x185

Leg Press:
3x15x655

Cable Crunch:
3x12x200

Reverse Hypers:
3x12

Squats felt super light, I looked around for a spotter for the first set at 495 but couldn't find anyone that looked like they might be of any sort of assistance if I actually needed it. Everything else was about as expected.

In other news, I went to a RevGear tournament and kicked some ass yesterday. I took first in super-heavy gi and no gi, 2nd in no gi absolute(lost a ref's decision to a brown belt in the finals) and 3rd in Gi absolute(losing to a guy from Brazil that had been training since he was 11 and we were in the 30+ division so he had roughly 20 years of experience) All in all in was a good tournament, I have stuff to work on again...

 

[Pantlegz]

Bench Press:
15x45
10x135
5x185
5x225
5x265
6x280

Incline Bench Press:
2x20x185

Close Grip Bench Press:
12x225
15x225
8x225

Press:
3x5x135

Triceps Extensions:
4x25x140

Flyes:
3x12x30

Box Jumps 24":
2x10
10x30lbs

I was supposed to start the new Cub Offseason today but when I looked at it and noticed I was supposed to deadlift 30-40 reps at 405+ I decided to put it off until next week. After deadlifting heavy Thursday and squatting heavy Sunday and competing Saturday my back just didn't feel up to that much volume that heavy. So bench press it was, which went well. My triceps are shot this morning but everything went as expected. I'll finish this week up and start the new routine Sunday and see how it goes from there.

 

[Pantlegz]

Thursday:

Deadlifts (1-2" deficit):
10x135
5x225
6x315
5x375
4x425
4x4x495
12x405

Deficit Deadlifts (bar on the top of my shoes):
6x2x375
6x2x425

Latpull downs:
4x12x150

Shrugs:
2x15x225
2x15x135

Cable Crunches:
3x12x200

Reverse Hypers:
3x20

Holy crap this was absolutely awful. I was supposed to do 3x8x315 additional snatch grip deadlifts from 4-6" blocks but I had no grip left at all. I wasn't able to grip anymore than 150 on the latpulldowns. I also had to drop shrugs from 225 to 135 because I wasn't able to hold on to the bar anymore. Needless to say there are a few new calluses but all in all, I feel stronger.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
8x315
6x375
5x425
3x5x455
20x315
12x315

Pause Squats:
3x8x225

Latpulldowns:
4x12x170

DB SLDL:
10x70
3x10x100

OH Lunges:
3x12

Crunches:
4x25

Planks:
3x60 seconds

Today felt much better than Thursday effort wise. I did messed up my math and did the last 2 sets of squats to failure at 315 rather than 375 that I was supposed to. I also did pause squats at 225 rather than 315 because I'm a baby. DB straight leg deadlifts were a bit odd, with a bit more practice I think I'll be able to go quite a bit heavier.

 

[Pantlegz]

slacking with my logging again.

Tuesday:
Bench Press:
15x45
10x135
8x185
6x225
5x260
5x3x290
12x260
7x260

Reverse grip bench press:
10x135
8x155
6x185
5x225

Incline Bench Press:
3x5x225

french Press:
15x60
2x15x75
15x60

Lat Pulldowns:
4x12x170

Press:
12x135
3x12x115

Cable Crunches:
3x12x200

Overall great chest workout, suicide grip bench was odd but I'm sure I'll get used to it. Presses suck after benching but I guess that's probably the point.

 

[Pantlegz]

Thursday

Deadlifts:
15x45
10x135
5x225
8x315
6x365
5x425
3x5x455

Paused Deadlifts:
4x3x425

Snatch Grip Deadlifts:
3x8x225

Lat pulldowns:
4x15x150

Shrugs:
4x12x275

Leg Press:
10x295
10x385
10x475
4x10x565

Crunches:
4x25

Planks:
3x90 seconds

So much volume. It's absurd. But I feel like I'm getting stronger so... paused deadlifts were so hard, not so much difficult to pull but stopping was not very natural, I might need someone to give me a 2 count rather than trying to do it in my head because it felt like some of the pauses were shorter than I wanted them to be. I manged to have the grip strength left to do some snatch grip pulls which suck. I think here in a couple weeks my grip wont be holding me back as much as it has been the first 2 weeks. I guess we'll see.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
3x3x495
1x515
1x545

Paused squats:
3x6x365

DB walking lunges:
5x12x60

Lat Pulldowns:
4x12x150

Crunches:
4x25

Planks:
2x90 seconds

I'm very surprised this even happened today. Between drinking more the last 2 days that I have in the last 5 months and spending a good part of the morning working on putting a raised garden in the front yard I was fairly unmotivated but I figured I'd give it a shot. Everything felt heavy, the first set of 495 I thought was going to be my last but I decided to keep going and managed to finish out with a solid 545. Paused squats did feel a lot better that my first set at 365. Walking lunges were almost the death of me, I barely finished them and it's not even that they were heavy, it seemed like the weight didn't matter at all it was just the motion of lunging that made me want to die. Lat pulldowns were lighter than normal just because I was done, both mentally and physically beat down. I did take a nice long cooldown/stretch, I thought about taking a nap but I figured I should get home and shower.

 

[Pantlegz]

Bench Press:
15x45
10x135
8x185
6x225
5x260
3x295
2x4x315
16x260
12x260

Reverse Grip Bench Press:
10x135
8x155
6x185
5x225

Incline Bench Press:
4x4x240

Lat Pulldowns:
4x12x150

Press:
4x12x90

French Press:
4x12x60

Cable Crunches:
3x10x200

This has been the easiest day of the last 2 weeks. Bench Press felt a little heavy but overall it was easily manageable. Incline Press seems to be coming along nicely, OHP blows at the end of all that though, I was having a hard time with 90lbs which made me feel pretty freaking pathetic.

 

[Pantlegz]

forgot Thursday again...

Deadlifts:
10x135
10x225
8x315
6x365
5x425
3x495
1.75x585
1x585

deficit deadlifts:
5x2x455

Shrugs:
5x15x225

Leg Press:
4x10x655

Lat Pulldowns:
4x12x150

Everything went really well, I'm pretty upset about missing that second rep at 585 I got it above my knees and manged to shift forward for some stupid reason and decided I didn't want to try to recover and jack my back up. But the weight felt very manageable, it was a very easy pull. I'm wondering if the massively increase volume has anything to do with that.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
8x315
6x365
5x425
6x2x455
2x2x515

Pause Squats:
3x5x405

Lat pulldown:
4x12x150

DB SL Deadlift:
10x100
10x110
2x10x120

Crunches:
4x25

Plank:
2x60 seconds

Squats felt great, 515 was a breeze. Pauses were even better. All in all this new routing has been absurdly beneficial and I'm only getting in 3 of the 4 programmed days so far. I think this next week and from there on out I'll be able to get all 4 days in. Went to NAGA in KC yesterday taking first in both my divisions, I also took second in the adult expert Gi - they moved me down in the age bracket because there was only 1 person in the bracket. It's not often I run into guys as strong and as skilled as I am, but from time to time it happens. Overall I'm happy with my performance obviously I would have rather taken first across the board but...

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x225
5x260
3x3x300
3x320
10x260
8x260

Reverse Grip Bench Press:
10x135
8x155
6x185
5x185

Incline Bench Press:
10x135
8x185
5x225
3x3x265

Press:
4x12x45

Lat pulldown:
4x12x150

French Press:
4x12x65

Cable Crunches:
4x10x200

So I hurt my left arm a little at jiujitsu Monday so today was a bit lighter/tougher than it should have been. I managed to hit my bench press weights without major problems. Press I went super light because because that seems to irritate my elbow more than anything. I should probably bump the lat pulldown weight up a bit in the coming weeks, 150 was a bit too easy today which may be because I went lighter on the press.

I've been playing with my diet a bit since starting this new routine and I feel so much better. I'm getting more lean and putting on mass which I'm told is impossible but everyone that's seen me over the last month has mentioned that I'm looking much more swole I've got more energy overall and I feel like I'm sleeping better. I'll continue to tweak it until it's perfect.

 

[Pantlegz]

Deadlifts:
10x135
5x225
8x315
6x365
5x425
3x3x455
3x3x495

Paused Deadlifts:
3x3x365
2x3x405

Shrugs:
10x45
10x135
10x225
3x10x315

Lat pulldowns:
4x10x170

Leg Press:
4x10x835

Crunches:
4x25

Planks:
3x60sec

I skipped snatch grip rack pulls because my back was tightening up pretty good after the paused pulls. Shrugs seemed to help a little, lat pulldowns helped more. I went pretty heavy with leg press and it didn't feel as heavy as I thought it should, which is good. I think. Everything else went as expected. Today my back is a little tight but nothing a little stretching didn't help.

 

[Pantlegz]

Yesterday

Squats:
10x45
10x135
5x225
8x315
6x365
5x425
3x3x495
1x515
2x1x545

Pause Squats:
3x4x425

DB Lunges:
3x12x100

Lat pulldowns:
4x12x170

Crunches:
4x25

For as out of the zone as I was feeling the numbers I put up weren't half bad. I'm also fairly certain I strained either my left spine erector or lower lat last Thursday and it carried over into this workout and it's still feeling pretty rough today but much better than last night. Based on the location, being high and roughly centered under the middle of my ribs I don't think it's another disc issue. It's also a much different pain than I had last year, it's much more tight and tender to the touch like a pulled muscle. I'll stretch it out and keep it fairly light for a couple days and see how it feels Thursday, there's a chance I may not be deadlifting. Even with that irritation I was able to hit 2 singles at 545, they were hard but not too grinding, the second one felt better than the first. I also managed to get a group of 4-5 people to stop what they were doing just to watch me, which still weirds me out but I guess it's not everyday they see people squatting over 500.

 

[Pantlegz]

Bench Press:
10x135
8x185
6x225
5x265
3x295
3x1x335
7x295
6x295

Reverse Bench Press:
10x135
8x155
6x185
5x245

Incline Bench Press:
3x3x265

Press:
4x12x115

Lat pulldowns:
4x10x170

Cable Crunches:
3x12x200

This was surprisingly easy, 335 went without a problem and I hit way more at 295 that I expected, the first set my goal was 3-5 and after hitting 7, I figured I'd be lucky to get 5 and while 6 was a bit of a grind it wasn't awful. Incline Bench also felt great, which is even more strange because I hate incline bench and normally getting over 225 is where it really goes to shit for me. Presses still sucked tho, especially with all the other chest work I did. My back is feeling a lot better but I'm still going to take a week off, mostly because I don't feel like pulling 585 for singles to failure and partially because I'm going to be out of town over the weekend and I'm going to miss my squat and bench days. I figure it wouldn't hurt my back to have some extra time to heal up rather than pull super heavy and irritate whatever muscle has been bothering me.

 

[Pantlegz]

deadlifts:
5x135
5x225
8x315
5x425
4x495
fx545

deficit deadlifts:
4x2x405

snatch grip deadlifts:
10x45
10x135
5x225
5x315

Lat pulldowns:
4x10x170

Leg Press:
4x10x665

Klokov Press:
10x45
10x95
3x10x135

Cable Crunches:
3x12x200

This was pretty much awful, on top of not really having motivation to go lift my lat decided to act up again after 495, I tried 545 a couple times and while it felt light I wasn't able to finish the lift because it hurt. I'll rest up and try for squats Sunday, I think I'll float and get a massage in the meantime to see if that helps any.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
8x315
6x365
5x425
5x3x455

Another failure of a workout, this time I felt sick/dizzy and called it a day. Right after my last set of 455 I had to pee so I did, on the way back I decided to stop and try to pop by back, which didn't pop but after standing up I felt very light headed. After walking around for a while I felt a little better but I got super gassy and queezy and decided to call it a day. 455 felt heavier than I liked too, 495 would have been a bit rough but I feel it was doable had I been feeling better.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x225
5x260
3x295
1x335
1x345
1x355
1x385
1x405

Reverse Grip Bench Press:
10x135
8x185
6x225
5x275

Incline Bench Press:
3x3x275

Press:
2x12x135
10x135
8x135

Lat pulldown:
4x12x150

French Press:
4x15x75

Crunches:
2x50

What a day! after a week and shitty lifts I get massive bench press PR, something along the lines of +40lbs and the best part is it felt like I had a lot more in the tank. Incline Pressing 275 also felt really good and got better as the sets went on, I barely got the 3rd on the first set and the last set of 3 was a breeze. Presses suck after all that chest work but I still managed to get 3 sets of 10 at 135 which was the real goal, which I think is part of the reason I stopped at 8 on that last set, aside from not wanting to turn it into a push press. Either way, a huge lifetime goal (one I thought was unreachable 6 months ago) got demolished.

 

[Pantlegz]

Deadlifts:
10x135
5x225
8x315
3x365
3x425
2x495
1x515
1x545
2xfx585

Lat pulldowns:
4x12x170

Shrugs:
4x12x225

Leg Press:
4x10x745

GHR:
3x12

Crunches:
4x25

Another failure, this is becoming far too common. It might be time to either start this program over or change to something less hurtful. I like it a lot but I think pulling my lat and taking a week of crappy lifts followed by a week off then yet another crappy week of lifts(aside from that bench) is enough to at least re-eval the situation. Also something in my left shoulder, inside of scapula started bothering me when I was shrugging, probably nothing but irritating nonetheless. And my lower lat didn't bother me at all today.

 

[Pantlegz]

slacking logging crap again, missed a 585 squat last Sunday and decided it's time to re-evaluate what's going on. Took a week off and started working on correcting my APT which has had great short term results. I went and squatted 5x455 Sunday like it was nothing, probably the lightest 455 has felt in months. Front Squatted 315 for 3 singles the same day. Yesterday I went back for a semi heavy bench day.

Bench Press:
10x45
10x135
5x225
5x275
5x315
5x335

Reverse Grip Bench press:
10x155
8x225
7x275

Incline Bench Press:
3x3x275

Front Squats:
5x45
5x135
5x185

Gobblet Squats:
3x10x75

Just another upper body day, nothing too special. Incline Bench felt really good at 275 and I was surprised how easy reverse grip was at 275. Other than that just working on correcting posture and working on progressively loading my spine/core as I stretch and stuff feels like it's more where it should be. I'll do my best to stay away from loading up too much too quick but I my lack of self control probably wont allow that.

 

[Pantlegz]

Deadlifts:
10x95
10x185
5x275
5x365
5x425
3x454
3x1x495

SLDL:
10x135
3x10x225

Front Squats:
10x135
5x185
5x225
5x275
3x315
1x335

Gobblet Squats:
3x10x120

Nothing too crazy, just a bunch of leg/back work. Decent FS PR, I think I need to start unracking heavier weights in the FS position because I feel weak as shit at the top but obviously I have plenty of power to get myself out of the hole. DL's felt really good too, getting much more of a hinge than I had in the past, 495 was a very easy pull which is good and bad. Good because I'll more than likely make big gains when I start lifting heavy again and bad because I really want to keep my squat and DL below 500 for another month while I'm rehabbing my hips but that will be difficult if 495 is moving as easy as it did yesterday.

 

[Pantlegz]

Tuesday:

Squats:
10x45
10x135
5x225
8x315
6x365
5x425
5x495
6x4x365

Front Squats:
10x135
5x185
5x225

Gobblet Squats:
3x12x120

SLDL:
3x15x135

Cable Crunches:
3x15x200

Cable Rows:
3x15x170

I missed squats Sunday because of father's day so I thought I might hit a couple sets after I got done with my bench workout but both of the flat benches were taken the whole time I was at the gym so I said fuck it and went to town with some squats. 495 felt really good, I did shift forward a bit more than I would have liked to on one of the later reps that caused a bit of knee pain(it went away by the time I was done with back squats) and my back was a bit irritated for a day or so but nothing too crazy. I think I'll deadlift pretty light tonight just to make sure I don't bother stuff since it's been feeling so good lately, I'd hate to set myself back because of a lack of self control. I think 5 at 495 might also be a PR, if not it's close and I did these beltless in chucks and no spotter so I'll take what I can get.