Pantlegz's Workout Journal

[TallBill]

If you have a hex bar it is perfect for Farmer's Walk.. well up to a certain weight.

 

[Pantlegz]

Sunday's workout

squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
5x455

Bench Press:
10x45
10x135
8x185
6x245
5x295
5x335

Tbar Row:
3x8x150

Seated cable rows:
3x8x190

reverse hypers:
3x10

Nothing too crazy again, last day of lifting before World's this weekend.

 

[Pantlegz]

Ended up getting 3rd in my weight class and 3rd in open weight. I should have done better but it also could have been much worse. I'll just have to work harder next year.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x245
5x275
5x295
5x315

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
3x5x405

Reverse hypers:
10
3x10x25

Seated Cable Rows:
3x10x190

Pretty light/quick lifting session before I head to Dallas this weekend to kick some more ass. Nothing too special, just got some basic movements in with a little weight. Both bench and squats felt really easy, hopefully that trend continues when I get back.

 

[Pantlegz]

5min@3.5mph warmup

Squats:
2x10x0
10x135
5x225
8x315
6x365
5x425
5x455
3x8x225
1x315
1x405

Cable Crunches:
3x12x200

Seated Cable Rows:
3x10x190

Walking Lunges:
3x12x135

This was a nice refresher after a week of not lifting due to a heel hook in Dallas. Overall nothing too terrible, 455 went up easy but felt heavy at the same time, I intended on hitting another single at the end at 495 but decided against it just based on what 455 felt like as well as last single at 405, I figured it's better not to push it after a good number of weeks of limited lifting combined with a recovering ankle. The last thing I need right now is a stupid injury slowing down my progress.

With my current schedule and shift away from just being massive and as strong as possible I think I'm going to reduce my lifting days to 2 a week(Thurs/Sun) and spend Tuesday working on standup/no gi, I'll make lifting a priority Thursdays but I'll also try to at least get some sparring in after lifting if I can't finish up in time for class. Along with this might also be a significant weight cut to maintain around 230 where I'll be able to move better, have more endurance, and not end up in divisions with guys at 300+ with no skills other than being really freaking heavy.

 

[norseamd]

So you got Palharesed?

 

[Pantlegz]

So you got Palharesed?

No the guy was nice and let go as soon as I tapped. I feel I probably tapped a bit sooner than I should have, I think my ankle just popped. But it was probably a good thing I tapped because it's hurt for a week and I don't think I was getting out either way.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x405
5x455
3x405

Sumo Deadlifts:
5x135
5x225
5x315
5x405

T-bar Rows:
3x10x130

Leg Press:
10x295
10x385
2x10x475

Nothing too crazy again today, just working through movements with a little weight. It didn't feel as heavy as Sunday which was nice. I'll probably take a shot at 495 Sunday just to see how that goes.

 

[Pantlegz]

Forgot to log Sunday...

Squats:
10x0
10x45
10x135
10x225
8x315
6x365
5x425
5x455
2x495

Leg Press:
4x10x475

Crunches:
4x25

Planks:
3x60sec

I was a bit rushed but got what I went in for. I would have liked to bench at least a little but core work was much needed so I chose that instead. 495 went up smooth, I probably had another 1-2 in me but as always I didn't want to push to too hard too soon. Hopefully over the next couple weeks my body gets used to being loaded with 500+ because moving the weight isn't all that difficult.

 

[Pantlegz]

way back to last Thursday...

Squats:
10x0
10x45
10x135
10x225
8x315
6x365
5x425
5x455
4x495
3x3x405 - paused ATG

Deadlifts:
10x135
10x225
10x315
5x335
5x355
5x375

Leg Press:
3x10x475

Reverse Hypers:
3x12

Seated Cable Rows:
3x10x190

495 felt really good, deadlifts were nice and light just working on getting more comfortable with hookgrip and heavy weights since I took a bit of time off. Lifting is still taking a bit of a backseat to jits so I'll probably be posting a bit less than I have in the past. I'll probably be back to 3 days of lifting after the first of the year.

 

[Pantlegz]

Sunday!

Bench Press:
10x45
10x135
8x185
6x265
3x5x315
2x335

Squats:
10x0
10x45
10x135
10x185
10x225
10x275
10x315
10x365

Pull-Throughs:
10x50
10x60
10x70
10x80
10x90
10x100

Crunches:
4x25

I could have swore I threw something else in the mix but can't think of it at the moment. Went nice and easy on squats because my hips are feeling amazing and I didn't want to load up too much too soon and ruin it all. I saw the pull throughs that t-nation posted about last week and decided I'd see how they felt, I kept it way too light but I wasn't sure when it was going to get difficult so I didn't jump up too quick. They felt good, really easy but good.

 

[norseamd]

Have you ever tried a weighted jumprope?

 

[Pantlegz]

Have you ever tried a weighted jumprope?

For what? I'll jump rope from time to time as a warm up/cardio but nothing regular.

 

[norseamd]

For what? I'll jump rope from time to time as a warm up/cardio but nothing regular.

Supposedly heavy jump ropes are a real workout. I mean the heavy thick jump ropes and not jump ropes with extra heavy handles. Tried to find some old videos of some fighters using various color coded jump ropes but I could not find it.

https://www.youtube.com/watch?v=onnUjyBKf20

https://www.youtube.com/watch?v=jJ0PJaWgH20

https://www.youtube.com/watch?v=Hb8tcSGACc8

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
5x425
5x445
1x495

Squats:
10x0
10x45
10x135
5x225
5x315
3x8x405

Pull-Throughs:
3x10x80

T-bar Row:
3x8x315

Deadlifts felt really good, kept hookgrip through all the sets. 495 was just for fun to see how it felt, it went up absurdly easy. higher volume squats were fun too, the first set of 405 was the hardest and got easier as I went on. Pull-throughs still feel weird, maybe I'll get used to them.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
3x5x455
2x12x135

Paused Squats:
3x5x225

SLDL:
3x10x135

Crunches:
4x25

First "real" workout since worlds. By that I mean that it's the first full day of lifting that follows the routine, still a bit bastardized since I'm only lifting 2 days a week but I'm happy I was able to make it through the whole workout and really 455 felt pretty good, I got spotters on the first/last set but came far from needing them.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
5x455
5x475
5x495

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
4x475
3x495
3x515

Super fun day of lifts, managed to maintain hook grip on all deadlifts. Squats were solid as well, hit all but 515 without a belt and it felt like the belt hurt more than it helped because I wasn't able to get a full breath in at the top.

 

[norseamd]

Deadlifts:
10x135
5x225
5x315
5x405
5x455
5x475
5x495

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
4x475
3x495
3x515

Super fun day of lifts, managed to maintain hook grip on all deadlifts. Squats were solid as well, hit all but 515 without a belt and it felt like the belt hurt more than it helped because I wasn't able to get a full breath in at the top.

Honestly I wish more guys were lifting at least some of the time pure raw. There are no problems with using belts, suits, or straps some of the time but I think everyone ought to be doing regular lifts in a total raw form. I think it might just encourage everyone to get certain prime moving muscles large and strong while letting them get by without keeping their support muscles in shape. Not an expert so this is just some thinking. This video of the Eddie Hall deadlift world record had Bill Kazmaier explaining some of the deal with suits and using them or not using them.

https://www.youtube.com/watch?v=x5-mfOXF0i0

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x225
5x275
6x3x285

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x405
3x3x455
1x495
1x515

Paused Squats:
3x6x315

Klokov Press:
3x8x135

Pull throughs:
3x10x100

Crunches:
4x25

This felt so light after Thursday. I got a minor pinch in the front of my left shoulder benching that I'll keep an eye on, I think I slept on it weird and it was just a little tight. Squats were solid, no belt at all this time. Everything else went as expected but I think I need to start adding an overhead loaded movement to the end of some of these. I also found out the gym has a prowler they've been hiding in the back which might get some use, especially with my upcoming weight loss goal.

 

[Pantlegz]

Squats:
10x0
10x135
5x225
8x315
6x365
10x10x405

SLDL:
3x10x135

Face Pulls:
3x10x100

Seated cable rows:
3x10x170

Crunches:
4x25

I think this was worse than lifting heavy, my core/quads/back all got hit pretty hard. After 3 sets it wasn't as awful at the moment but it did take a good 3-4 minutes between sets to work up the motivation to do another after set 6. face pulls were new and easy, I should have added more weight probably but I wanted to make sure I was doing them correctly. Aside from that everything went about as well as could be expected.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
6x2x405
2x2x455

Paused Squats:
3x5x315

Face Pulls:
10x100
10x110
10x120

Pull Throughs:
3x10x130

Goblet Squats:
3x10x100

Crunches:
4x25

A light day of squats, which was much needed based on how hard I'd been pushing myself. Paused squats with much more emphasis on staying as upright as possible while paused at the bottom, thought about doing some 1&1/4 squats there too but decided to stick with the plan. face pulls and pull throughs are both feeling less awkward as I add weight.

 

[Pantlegz]

Thursday
Deadlifts:
10x45
10x135
5x225
5x315
3x5x455

Pause deadlifts:
3x4x405

Seated Cable Rows:
3x10x190

Face pulls:
3x10x120

pull-ups:
3x5
2x3
2, 1, 1

Squats:
10x45
10x135
3x5x225

 

[Pantlegz]

Sunday
Squats:
2x10x0
2x10x45
10x135
5x225
8x315
6x365
5x425
3x3x455
1x495
2x520

Paused Squats:
3x4x405

Pull-throughs:
3x10x120

Face pulls:
3x10x120

Seated Cable Rows:
3x10x210

Planks:
3x60

Crunches:
4x25

Squats felt great, went way below parallel. Lately I'd been going to parallel or slightly below but these were ass to grass, knees to elbows. It wasn't much more difficult than what I had been doing, just working on mobility a bit more and it seems to be working well.

 

[Pantlegz]

Deadlifts:
10x45
10x135
5x225
8x315
6x365
5x425
4x455
1x475
1x495
1x515
1x535

Deficit deadlifts:
4x2x455

Squats:
5x45
5x135
5x225
5x315

Lat pulldowns:
3x10x190

Shrugs:
10x135
10x225
10x315

Crunches:
4x25

I realized it's been forever since I benched while I was lifting today and I need to stop slacking. Deadlifts felt great, all the singles went up quick and without any problems. The deficits were done from basically the bar being on the floor. It barely cleared my foot to get it resting on my shin from the bottom but they also flew up and felt solid. Squats were thrown in to stretch out my back a little, everything else was everything else.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x245
5x275
5x3x295

Squats:
10x0
2x10x135
5x225
8x315
6x365
5x425
5x3x430
3x1x460
1x495

SLDL:
10x135
3x10x225

Crunches:
3x25

Benching felt a little heavy for the weight but it went up without any issues. Squats felt great, especially considering I was up really late and barely got any sleep. It took a couple sets at 430 before I was really in the groove.