Pantlegz's Workout Journal

[norseamd]

I've thought about some additional yoga just to keep the stiffness/soreness down when I am going hard. So far I haven't found the time or felt the need to make the time.

would recommend yoga or tai chi chuan. either do those or get some good massages. you could also drink some herbal teas or take a bath with stuff like sea salt and epson salts and lavender and such. or even sleep on lavender pillows

 

[Pantlegz]

Guess what today was...

Squats:
10x135
5x185
5x225
5x316
3x365
3x405
5x455
3x3x510
2x5x480

The wave of guys getting ready for spring break must have just hit the gym today, the place was packed. Nothing strokes the ego like a solid 10 people who look like they lift watching ~20 reps of your squats. I'm back on the creatine, well at least for today I decided to throw some in with my pre workout BCAA's. I don't know if it helped much but I just want to use this fucking tub up so I'll probably 'cycle' back on until I forget again.

Back on the whole yoga thing. If I'm sore, or lifting a lot I'll make it a point to do a little before bed or post workout. I honestly feel 100x better after lifting heavy that I do after BJJ - which seems very backwards because there is no load on my back and very little twisting going on but that's the way it's been lately. I get a couple hours of sports/deep tissue massages a month depending on how I feel. The occasional chiro visit. This isn't something I just started doing, I've got a pretty good idea of what is too much for my body.

And I haven't looked into the study yet, but listening to JRE the other day and some Dr lady was on talking about sauna's increasing HGH so I've been doing a bit of that too. Only 10-15 min I'll use that time to stretch a bit too, as long as it isn't too crowded. Don't feel much of a difference so far this week but I might keep it up I might even go read the study. But I thought it might be something you guys found interesting.

 

[Pantlegz]

Squats from yesterday

2x10x45
10x135
5x225
5x315
4x365
4x405
5x4x455

Light day but it was needed. 455 was really easy but I was also fairly demotivated, I think the crappy weather lately has been getting to me.

 

[Pantlegz]

Squats from Tuesday

10x0
2x10x45
10x135
5x225
5x315
5x365
4x405
4x455
3x510
2x4x510

Hit the first 2 set of 510 without wraps and felt great. The last set I decided to wrap up because I was feeling a bit of fatigue. After finishing the set I think I could have done it pretty easy without them but better safe than sorry.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
4x365
4x405
5x455
3x480
3x3x510
3x545

I was a bit concerned about that last set going into the gym and it was cake, I probably had another rep or two in me. Pretty good progress considering it's a triple of my max from ~6 weeks ago. Now to see if my body can just keep up over the next 2 and a half weeks.

 

[Pantlegz]

And again

10x0
10x45
10x135
5x225
5x315
3x365
3x425
4x480
2x510
5x5x510

I did everything up to 480 completely raw, barefoot and all. The first set of 510 was just shoes, without a belt and on short rest. Belt and wraps for 5x5.

 

[Pantlegz]

Yesterday:

10x0
10x45
10x135
5x225
5x315
3x365
3x425
4x480
5x5x510

So apparently last Saturday I did the wrong workout, not a huge deal just one extra set of 510 so I repeated it yesterday since I was out of town Tuesday and didn't have access to a gym. I figured this was smarter than going for a couple sets of 535 after missing a day. It did feel better this time around, just keeping it going.

 

[Pantlegz]

Yesterdays Squats

10x0
10x45
10x135
5x225
5x315
3x365
3x405
3x455
2x3x535

The last set was considerably easier than I thought it would be. And after the fact I got asked if I was using 'anything' to which I kind of laughed. I barely use supplements let alone steroids, but I took it as a compliment and just talked to him about what I do take. Which consists of creatine, HMB and a multivitamin.

 

[norseamd]

so what do you think about hmb?

 

[Pantlegz]

I don't know if it's worth it, the studies seem convincing but I know the way those things work as well. I'll put it in the same category as creatine - it's useful and probably increases performance 2-3% so between the 2 I'm getting an extra 4-6% which doesn't seem like much right now but over the course of a year that could be a fairly significant increase.

 

[norseamd]

I don't know if it's worth it, the studies seem convincing but I know the way those things work as well. I'll put it in the same category as creatine - it's useful and probably increases performance 2-3% so between the 2 I'm getting an extra 4-6% which doesn't seem like much right now but over the course of a year that could be a fairly significant increase.

what about betaine?

 

[Pantlegz]

never heard of it.

 

[norseamd]

https://www.google.com/search?q=bet...ine+supplement&rls=org.mozilla:en-US:official

 

[Pantlegz]

I'd have to look at it and see what the research says, worst case get a bottle and try it out. If it works, great.

Squats from yesterday:

10x0
10x45
10x135
5x225
5x315
3x365
3x405
3x455
4x3x535

Another easy day of lifting. 535 really felt easy, the first set was the worst but after that they just got easier. My quad is also starting to feel more normal still not 100% but it's working. Just one week left...

 

[Pantlegz]

yesterday

10x0
10x45
10x135
5x225
5x315
3x405
4x455
5x5x510

It's funny that hitting 500+ for reps feels normal now. This wasn't bad at all, again got stronger through the working sets. Even 455 was harder than the last set of 510. The quad still isn't 100% but it's worse on non-lifting days than when I'm hitting squats.

 

[Pantlegz]

getting in the bad habit of not keeping up with my logging. been at it still.

Tuesday:

10x0
10x45
10x135
5x225
5x315
3x365
3x405
3x455
3x3x510

Thursday:
10x0
10x45
10x135
5x225
5x315
3x365
3x405
3x480
4x3x535

Sunday:
10x0
10x45
10x135
5x225
5x315
3x365
3x405
3x455
1x495
1x545
1x585
1x605

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.

 

[Pantlegz]

585:
https://www.youtube.com/watch?v=1dW8rMT_XXE&feature=youtu.be

605
https://www.youtube.com/watch?v=2RQVVb3qmrU&feature=youtu.be

 

[Zivic]

585:
https://www.youtube.com/watch?v=1dW8rMT_XXE&feature=youtu.be

605
https://www.youtube.com/watch?v=2RQVVb3qmrU&feature=youtu.be

awesome! good lifts

 

[Pantlegz]

Sunday

Squats:
10x0
10x45
10x135
5x225
5x315
8x3x375
5x5x405

GHR:
3x12

I was going to do some leg presses too but my poor legs aren't used to that kind of volume. Still feeling it pretty bad right now too. To my amazement they had a new bar sitting in the rack after my week off. I think it may be a bit heavier but couldn't get an answer Sunday, I'll ask again when I'm in to see if anyone knows. Either way it'll hold a couple more plates on each side which gives me some room to grow.

 

[Pantlegz]

Tuesday:

Bench Press:
10x45
10x135
5x225
5x245
5x2x285

Press:
10x45
10x95
3x12x135

Tricep extenstions:
4x15x120

DB shrugs:
3x20x110

Pretty easy day, bench press felt ok my pecs are a bit sore still but that's to be expected after not doing it for a while. Everything else went as expected, I skipped box jumps because I'm trying to rest my quad.

 

[alexhere]

crazy..im just starting
im takin examples from your journal..with your (Pantlegz) permissions

 

[Pantlegz]

Honestly if you're going to take examples, just pay attention to where I messed up. Specifically when I started and went too heavy too fast, just pay attention to beginner programs and their recommendations and don't start with more weight just for your ego's sake.

 

[norseamd]

so how do all these squats affect your triangle choke?

and your guard?

 

[Pantlegz]

My closed guard is fine but I prefer half guard and working with spider a lot more lately. Never really triangle anyone other than noobies. Mostly because in my weight class it's not very viable due to our size.

 

[SP33Demon]

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