Pantlegz's Workout Journal

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
3x455
1x475
1x515
1x525

Lunges:
3x8x135

RLDL:
3x10x135

Leg Press:
3x20x565

hyperextensions:
4x15

Crunches:
3x25

Squats felt great, getting above 500 got in my head a little but both lifts went great but a little heavy but that's pretty much expected while cutting. I was supposed to do another at 540 but decided against it. One thing I noticed was the heavier squats felt really smooth at the bottom which was nice. I questioned my depth on 475 but my spotter assured me that it was my normal depth, well below parallel which made me happy. Just a couple more weeks of heavy lifting then it's time to start scaling back for Worlds at the end of August.

 

[Pantlegz]

Bench Press:
10x45
10x135
10x185
8x245
5x275
2x315
2x335

Incline Press:
20x115
2x20x135

Press:
10x115
3x5x135
2x10x115

HB Squats:
10x45
10x135
5x225
5x315
5x365
5x225
5x135

Close Grip Bench Press:
3x12x225

Pull Ups:
3x5

Crunches:
3x30

Reverse Hypers:
3x12

Nothing too crazy again, the volume of chest work was pretty high but manageable. I wanted to do some lighter squats for mobility which was fun. I did some pretty long paused squats at the end, 225 was 5 seconds half up then back down for 5 more seconds. 135 was just 10 seconds at the bottom taking as big of breaths as possible.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
8x315
6x365
5x405
3x455
2x485
2x25x135
3x8x315

Reverse-hypers:
3x12

Crunches:
3x30

Squats felt really good, 485 for a double was like butter. For whatever reason, I probably didn't rest enough before, 135 afterwards was supposed to be a single set of 50 but it just wasn't there. The second set of 25 was much better and I probably another 25 in that set but I hit my volume for the day so...

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
3x5x410
15x325
12x325

Paused Squats:
3x8x225

Crunches:
4x25

This was pretty rough. Not heavy but a lot of volume and finished off with pauses which was brutal. My glutes are feeling it today but other than that...

 

[Pantlegz]

Tuesday
Bench Press:
10x45
10x135
8x185
6x245
6x3x295
12x225

CG Bench Press:
2x6x185
3x6x135

Incline Press:
3x8x205
2x6x135

Pendlay Rows:
3x10x135

Flyes:
3x10x30

 

[Pantlegz]

RLDL:
3x10x135

Deadlifts:
10x135
5x225
8x315
6x365
5x410
5x3x425

Paused Deadlifts:
4x3x365

Snatch-grip deadlifts, 4" block pulls:
3x8x225

Leg Press:
4x10x655

HB Squats:
8x225
8x245
8x275
8x295

Crunches:
4x25

Not use to this deadlift volume for sure, no AC in the gym didn't help anything. On the plus side they felt great with minimal stretching post workout. I also weighed in at 237 yesterday morning after being on maintenance for 6 weeks and the first week and a half not seeing much results, this was a bit of a relief. Hopefully I can be comfortably below 220 prior to the last week in August.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
5x365
5x405
5x5x225

Calf raises:
3x10x650

KB Swings:
3x15x55

Reverse-hypers:
3x12

After not lifting for a week, and competing yesterday(first in gi with no time limit and submission only and ended up second in no-gi to a very skilled black belt who I believe has been a black belt since I started training), this was about as much as I could power my way through. I've added calf raises as a superset while I warm up squatting based on a couple articles I've read. Every over rep I kept stretched out at the bottom for ~20 seconds. Other than that, just getting back to lifting a bit, which will also be dying off as competition begins to pick up I've got a couple in the next month and a half. Possibly a couple training camps leading up to Worlds out of town and with limited desire to lift while I'm getting my ass kicked and trying to absorb as much knowledge as I possibly can in a limited period of time. My weight is also on track for Worlds, I'm sitting right under 240 with an end goal of a bit under 220 for August 25th. This is doable but I don't think it's going to be easy and will more than likely result in a bit of strength loss. I figure worst case I'll add a bit of weight over winter and get my lifts back up without packing on much fat and take it from there.

 

[Pantlegz]

Squats:
2x10x0
2x10x135
5x225
8x315
6x365
5x425
1x455
1x475

HB Squats:
3x5x315

Calf Raises:
3x10x650

RDL:
3x10x135

Crunches:
3x30

So, my right shoulder has been bothering me the last week so I decided not to bench last week. Thursday work got in the way of lifting. And because of all that I went with a lighter than normal squat day. 455/475 both went smooth with a good pause at the bottom. Nothing too crazy but it is what it is, hopefully I can be more consistent for most of the summer. We shall see..

 

[Pantlegz]

Tuesday's benchpress fun

Bench Press:
10x45
10x135
10x185
5x245
5x275
5x2x295
15x225
10x185

Pull-ups
5x5

Seated Cable Rows:
10x150
3x10x170

Front Squats:
10x45
3x10x135

I really wasn't feeling the gym yesterday. I was sore from lifting Sunday and jits Monday and just went because I thought getting under some weight would help but it didn't. The gym was hot, crowded, and overall uncomfortable. I think the heat made it worse because normally busy doesn't bother me. Or it was just the fact that I didn't want to be there. I woke up today sore and in need of more sleep after getting 9 or 10 hours in.

 

[Pantlegz]

Logging has been towards the bottom of my list lately. And lifting has been somewhat sporadic but that's sort of expected this time of year.

Squats:
10x0
10x135
10x225
8x315
6x365
3x5x315

RDL:
3x10x135

Bench Press:
10x45
10x135
8x185
6x245
3x3x275

Pull-ups:
3x5

Just a quick workout before jiu-jitsu. RDL's are getting too easy, I really need to bump the weight up. Squats were nice and light but good ROM and at a decent pace to get my heart pumping.

I got invited to compete on the national pankration team (again) yesterday. The first tournament is in Germany, travel/lodging is covered! We'll see if this one actually happens. To fill the rest of the summer in I'm looking at a couple long weekends on Denver and Miami for training and fun along with a $1000 tournament in SoCal.

 

[Pantlegz]

Squats:
10x0
10x45
10x95
10x135
5x225
8x315
6x365
5x425
3x3x395
5x315
2x5x225 - paused

Calf raises:
3x10x650

Pull ups:
3x5

Squats were awful, 425 felt very heavy. I wanted to 5x3 at 395 after I scaled it down from 455 but that failed too. I guess not lifting regularly has it's downside too.

 

[Pantlegz]

Tuesday:

Bench Press:
10x45
10x135
8x185
6x245
5x275
2x3x315
1x335
1x315
10x225
10x135

Pull ups:
8, 7, 6
3x5

Crunches:
3x30

Reverse hypers:
3x12

 

[Pantlegz]

Went and competed Saturday and it went pretty well. I ended up going 7-0 with 3 wins by submissions. 4 of those matches were against brown belts, 2 of the submissions were on said brown belts. There are things I need to work on that were made more obvious in live competition but overall I'm happy with my performance, I only had points scored against me twice, neither of them came close to mattering.

 

[Blackjack200]

Went and competed Saturday and it went pretty well. I ended up going 7-0 with 3 wins by submissions. 4 of those matches were against brown belts, 2 of the submissions were on said brown belts. There are things I need to work on that were made more obvious in live competition but overall I'm happy with my performance, I only had points scored against me twice, neither of them came close to mattering.

Nice job!

 

[Pantlegz]

Tuesday

Squats:
10x0
10x45
10x135
5x225
5x5x315

Pull-ups:
5x5

Calf Raises:
3x10x650

GHR:
3x12

Crunches:
3x30

I've decided to keep my workouts explosive and around 50% of my maxes, this seems to be the sweet spot for staying fairly strong and not killing my body so much that other training if hindered. I've been talking myself out of attempting any more lifetime PR's, we'll see how that actually ends up.

 

[Pantlegz]

Thursday:

RLDL:
3x10x135

Deadlifts:
10x135
10x225
5x5x315

Squats:
10x45
10x135
10x225
5x315
5x225
2x10x135

Press:
3x5x135

Pull-ups:
3x5

KB Swings:
3x15x55

Crunches:
3x30

Again, nothing too heavy. Just focusing on moving the bar as fast as I possibly can.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x245
5x275
5x295
5x315
6x3x335
5x225
5x135
5x45

RLDL:
3x10x135

Hang Cleans:
10x45
10x65
10x85
10x95

Clean and Jerks:
3x3x85
3x3x95
3x3x105
3x135

Seated Calf raises:
3x10x~135

Reverse Hypers:
3x10

Crunches:
60
30

Stair Master:
30 min rolling hills = ~100 floors

Keeping with the lighter explosive movements, Squats were light but with minimal rest(~15 seconds) they weren't as easy as expected. Cleans on the other hand were super light but form felt good. I don't know why I don't incorporate them into the routine more often.

 

[TallBill]

Tuesday


I've decided to keep my workouts explosive and around 50% of my maxes, this seems to be the sweet spot for staying fairly strong and not killing my body so much that other training if hindered. I've been talking myself out of attempting any more lifetime PR's, we'll see how that actually ends up.

Good luck with that.... You'll get the itch after a month or two to keep raising weight lol.

 

[Pantlegz]

Good luck with that.... You'll get the itch after a month or two to keep raising weight lol.

It's already sort of happened, yesterday was a bit of a pyramid with a fairly heavy wave at the top, heavier that I said I was going to go anyway. But I finished off with some lighter more explosive movements.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x275
5x315
3x365
3x405
3x365
3x405
3x365
3x435
5x315
5x225
5x135
5x45

KB Swings:
3x15x55

Seated Calf Raises:
3x10x135

Clean and Jerk:
10x45 - hang cleans
10x55
5x65
5x75
5x85
3x115
3x135

30 Min on stairmaster level 7 rolling hills

Like I said, pyramid with a, heavier than I should have, wave at the top. I kept the weight moving as fast as I could, the difference between 365 and 405 was minimal especially after the first set at 405. 435 moved noticeably slower but still very explosive out of the bottom. Everything else was just to compliment that explosive lower body movement. Stair Master was rough, I almost gave in at the 10 min mark when I started cramping up pretty bad but I pushed through and managed to hit 104 floors.

 

[Pantlegz]

Lifted Tuesday, ended up working up to deadlifting 3x3x405 not too bad considering it's my second day of deadlifting in the last month. I forgot the rest but here's yesterdays.

Squats:
10x45
10x135
5x225
5x315
5x365
5x405
3x425
2x445
1x465
2x445
3x425
5x315
5x225
10x135 - long pauses

Calf Raises:
10x135
2x10x180

RDL:
3x10x185

Reverse-hypers:
3x10

30 min stairmaster - ~110 floors

Squats felt great, a bit heavier than I would have liked it to feel but they were deep and smooth. The rest is fairly self explanatory, I was hoping to get some light hang cleans in to work on mobility in my right wrist and knee/calf but there wasn't room then I ran out of time.

 

[Pantlegz]

Ruined my back yesterday, not sure of the extent of the damage but yesterday post gym was nothing more than laying around in agony and it took me a good hour longer than normal to get ready for work this morning. I was at the bottom of a squat with just 365 on the bar and it fells/felt like my t-spine hyper-extended - I don't know if it was a muscle spasm/pull/something or if my back just hates me. After it happened I was able to recover and hit the squat with ease but that pretty much killed my workout. I tried to bench a little but that didn't feel good either. I was able to do some super light (65lb) hang power cleans and about 10 minuets on the stair master to get blood pumping anyway. We'll see how the pain subsides over the next couple days but for now I'm out of commission

 

[KIAman]

Ugh that sucks! And what a coincidence, I just tweaked my back 2 days ago (although my cause was pretty dumb) and I'm already dreading today's workout considering it's hard for me to even sit in a chair with a straight back.

 

[Pantlegz]

Yea I've decided a bit of time off is probably best. I'm going to the mountains this weekend so I'd like to be as healed up as possible and since I'm going to be out of the gym for at least a week anyway, why not make it two. It's feeling a bit better today after soaking in epsom salt for about an hour followed by some light foam rolling/massage. It still hurts to twist and bending at the waist isn't very pleasant but better than yesterday so I'll take it.

Good luck with your recovery, too.

 

[Blackjack200]

Sorry to hear PL, feel better.