Pantlegz's Workout Journal

[Pantlegz]

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

I was pretty rushed to get to judo so this was about all I could get in since the gym was closed on Easter for whatever dumb reason. 455 felt solid, 495 was probably a bit heavy to attempt after a couple weeks away from any real weight but it went up, so...

 

[Vdubchaos]

How tall are you? 250lbs is quite overweight.......have you ever met your 210 goal you set in the begging?

Remember something (take it from a guy that used to be 265lbs)........you do NOT know if you are fat.

I know I didn't......when I look back at my pictures from a year ago, yeah I was a fat ass!

For over 2 decades I didn't think I was.

Read: we are blind and have poor self recognition.

 

[repoman0]

How tall are you? 250lbs is quite overweight.......have you ever met your 210 goal you set in the begging?

Remember something (take it from a guy that used to be 265lbs)........you do NOT know if you are fat.

I know I didn't......when I look back at my pictures from a year ago, yeah I was a fat ass!

For over 2 decades I didn't think I was.

Read: we are blind and have poor self recognition.

LOL. Classic clueless Vdubchaos. The guy is squatting and deadlifting significantly over twice his body weight and you come in here telling him he's fat.

A fatass at 265lbs is a lot different from this guy, who based on his numbers is probably relatively lean.

 

[Vdubchaos]

LOL. Classic clueless Vdubchaos. The guy is squatting and deadlifting significantly over twice his body weight and you come in here telling him he's fat.

A fatass at 265lbs is a lot different from this guy, who based on his numbers is probably relatively lean.

That sounds extreme.......lean ehh?

NOTHING is good when taken to the extreme. EVER

 

[Pantlegz]

I hope you're just trolling but in the unlikely case you're not. Yes I've gotten down to, or at least close to, my original goal. I competed at NAGA at 215 probably 4 or 5 years ago. While 250lbs might be a bit larger than normal my resting heart rate is below 60bpm on average, bp is at or under 120/80, cholesterol is well with the safe ranges - I don't have the numbers on hand, I can run a 7 min mile without killing myself, and I spend the better part of 20 hours a week being very active outside of my regular full time job. I eat healthy and pay a lot of attention to how different foods can effect me. Beyond that 250lbs is far from extreme neither are my squat or deadlift numbers. They are higher than average but that's the whole idea. And I'd consider myself to be fairly lean at the moment, I can promise you I'm more lean than you were at 265. I can work on getting pictures posted since it's been a while but that might have to wait for the weekend due to my very busy schedule.

And to answer your question I'm 6'.

 

[SP33Demon]

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

I was pretty rushed to get to judo so this was about all I could get in since the gym was closed on Easter for whatever dumb reason. 455 felt solid, 495 was probably a bit heavy to attempt after a couple weeks away from any real weight but it went up, so...

Pretty solid volume here. Good to see you're still pushing it man.

 

[Pantlegz]

I've been slacking logging everything lately. I'm not even going to try to go back and put anything in because I don't care enough and I doubt anyone else does too. If you do, I'm sorry.

Squats:
10x0
10x45
10x135
5x225
5x315
8x3x345
2x495 w/ bands
HB 5x5x315

KB Swigs:
3x12x55

GHR:
3x12

Crunches:
4x25

I took it pretty easy yesterday squatting, my SI was feeling pretty locked up so I didn't want to push it too hard. I also decided to change from the off-season routine back to normal old Cube Method which seems to be a bit less taxing. I may be competing in a local tournament this weekend depending on how motivated I can make myself today to actually sign up. Worlds is just a couple Months away too, which I also have no motivation for at this point too.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x225
5x275
3x4x295
3x5x225

Incline Press:
10x135
3x5x225
2x2x245

RLDL:
10x135
10x225
5x315
10x225
10x135

Pullups:
8x5 + a couple random static holds

Triceps Pushdown:
20x150
15x180
10x200
15x180
18x160

I think I went too heavy with RLDL's and my hips were tucking under because 315 was way easier than 225. Bench volume sucked, my poor chest isn't used to being forced to work like that lately.

 

[Pantlegz]

RDL:
10x135
10x225
10x275
10x225
10x135

Deadlift:
5x225
8x315
6x365
5x405
3x5x315

HB Squats:
3x8x315

Front Squats:
3x10x135

Pendlay Rows:
3x10x135

GHR:
3x15

I was pretty unhappy with my awful grip strength yesterday. It's been a while since I've pulled much of anything between focusing more on jits and not lifting as heavy to give my back more time to heal up properly.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
10x185
10x225
8x315
6x365
5x425
4x455

Good Mornings:
3x10x135

Leg Press:
4x20x455

KB swings:
3x15x55

Reverse Hypers:
3x15

Crunches:
3x25

Another rough day lifting, 455 didn't sit well the weight was fine but the pressure on my back/hip sucked. I decided against pushing more, I'd rather stay healthy for Worlds than try to push through a workout at a weight that doesn't mean anything. Everything else went ok.

 

[Pantlegz]

Deadlifts:
10x135
10x225
8x315
8x3x370
3x12x315

HB Squats:
2x10x135
2x10x225
3x8x315

Reverse Hypers:
3x20

Pull ups:
yes

I don't remember how many pull ups I did, my grip was shot so I just did a couple between sets here and there as I felt like I could, probably a total of less than 20 but pulling is pulling. Deadlifts felt really good too, which was a bit of a surprise given the last week or so everything has felt subpar. Squats started rough, I almost didn't even do 225 but that felt good then I thought about just leaving it there since it felt good but after I got under 315 it was cake - as it should be. I think the second set felt the best but the third set was the most technically correct even though I was more worn out.

 

[AndreM]

Good log! Will keep following you
Have you tried loading the squat rack with around 100 pounds more then what you want to lift that day, lift it up from the rack, hold it for 5 seconds and immediately take off the 100 pounds and proceed to your max set? Tricks the nervous system and the heaviest set feels a lot lighter

 

[Pantlegz]

Thanks! For me I just need to get under the bar and it's fine. I know I can lift much more than I typically do it's just a matter of pushing through. As of late I've been more concerned with moving better for jits that getting stronger to be stronger so I second guess myself more than normal. If something doesn't feel right for the next couple months I'll probably back off. Normally I'd push through and not worry about it.

 

[Pantlegz]

Squats:
10x0
10x135
10x225
8x315
6x365
8x405
50x135
3x8x315

RDL:
3x15x135

Reverse hypers:
3x15

KB Swings:
3x15x55

Crunches:
2x45

So I've been working on improving my forward fold and I think that had a bit more impact on this workout that I thought it would going on. My spinal erectors and/or T-spine are still pretty sore. Then adding 50 reps of 135 and finishing up with 24 reps of 315 made this more rough that it looks.

 

[Pantlegz]

Bench Press:
10x135
8x185
8x3x225

Pull ups:
8, 7, 8, 7, 6, 6,
3x5

Press:
10x45
10x95
10x135
3x5x155

Triceps Extensions:
3x15x200

Incline Press:
10x45
10x135
5x185
3x3x225

Crunches:
3x30

Working on improving my t-spine flexibility helped with pullups/presses more than I could have imagined. I haven't been focusing on pull ups like I had for a week or 2 now but I managed to pull more volume with considerably less effort. Presses always had a bit of a hitch to one side when they got heavier and while 155 isn't super heavy, no hitch yesterday! Even bench press felt more smooth and explosive, granted it was very light and intended to be an explosive day. I think I may finally be out of the funk that plagued me since before Pan's, my back is feeling fantastic, my left leg/knee is pain free and I'm feeling excited and motivated to both get better at jiu jitsu and move more weight.

 

[Pantlegz]

Deadlifts:
10x135
5x225
8x315
6x365
5x405
5x455
2x490
2x495
2x505
2x1x515
2x1x520
1x525
5x405
8x315

Snatch Grip Deadlifts:
3x8x225

Pendlay Rows:
3x12x135

Pull ups:
3x7

Shrugs:
10x135
10x185
3x5x225
8x315

Reverse hypers:
3x12

Crunches:
3x30

Deadlifts felt really good, stuff shifted a bit but it felt/feels like it shifted in the right direction. When I woke up today I felt better than I have after any deadlift day in quite a while. Pull ups didn't go nearly as well as Tuesday but after all the pulling I did prior it's pretty well expected. Reverse hypers seem to be helping my lower back now that I've got my t-spine stretched out a bit, we'll see if my body keeps going in a positive direction.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
6x2x370

Reverse Band Squats:
2x495

High Bar Squats:
5x5x315

Leg Press:
15x545
4x15x635

Pull ups:
3x8

Reverse Hypers:
3x12

Cable Crunches:
3x12x180

Today was a bit strange, squats didn't feel heavy at all more of a stretch than anything. The reverse band squats on the other hand I attempted at 545 and just couldn't lower down, I think it was the pressure on my recently recovered back and not wanting to hurt it more than anything, 495 was very easy. Then high bar squats posed a similar problem, the first couple reps were very high so I didn't count them, but once I got in the groove getting to depth wasn't an issue and the weight felt like it was non-existent. I'm hoping this was just my brain/body working to prevent injury and not regression of the progress I've made. I'll keep on pushing until I find out one way or another.

 

[Pantlegz]

Incline Press:
10x45
10x135
8x285
5x225
3x3x245

Bench Press:
5x225
5x275
3x2x315
2x12x225

Lat pulldowns:
3x12x150

Triceps pushdowns:
4x15x170

Press:
3x5x135

All in all another solid day of lifts. 315 went up easy, lat pull downs were too easy but I was lazy and didn't bump the weight up any. Presses were surprisingly easy after all the other pressing I had done, I should probably bump the weight up next time if it's feeling as good as it did yesterday.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
6x455
2x3x455
3x5x315
5x5x225

HB Squats:
5x155
5x185
5x225
5x245
5x5x275

Toes to bar:
3x3

Reverse hypers:
3x15

Crunches:
3x30

Kind of took it easy yesterday. DL's were supposed to be 490 but I reduced it to 455 just to protect my back, 490 was probably doable but... Squats were also a bit lighter than normal, I was working in with someone squatting a bit lighter and I didn't care to bump the weight up because I was feeling lazy and at that light an extra 30-40lbs doesn't mean much.

 

[Pantlegz]

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

RDL:
8x135
8x225
8x315
8x225
8x135

Pull ups:
3x5

Crunches:
3x30

I had/have a pretty awesome sun burn from working outside most of Saturday, it was fairly cloudy and cool so I didn't think much of it and the burn was very mild but more than enough to make unracking more than 425 unbearable and even trying lighter weight after that was painful enough ?I decided against it which threw the rest of the workout off. Aside from the sunburn pain squats felt amazing, my back/hips are recovering as nice as I could expect so far. I'm going to keep pushing it as much as I can, as long as I feel comfortable with the weight on my back, maybe one day I'll be strong again.

 

[Pantlegz]

Bench Press:
10x45
10x135
5x225
6x280

Close Grip Bench Press:
12x225
2x10x225

Incline Press:
4x10x135

Press:
3x5x135

Front Squat:
10x45
10x135
3x5x225
10x135

This was a strange workout, the volume looks fairly high but it felt way too low while I was doing it but I wasn't in the mood to adjust the workout. I think I need to go back over my Cube Method spreadsheet and re-work a lot of what I had. Maybe not quite a much work as the Offseason programming but a bit more than I'm currently programmed for. I did skip abs and isolated tricep work, which might have added to the feeling of not doing enough and the volume being kinda low.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
6x2x405
3x12x315

HB Squats:
3x8x315

Pull-ups:
3x5

Reverse hypers:
3x12

Deadlifts felt great, I took maybe 30 seconds between sets of 405 just to catch my breath. Both 315 deads and squats were more of a stretch reflex than anything. Pull-ups and hypers for fun.

I also did the math today and Masters World's is about 3 months out, so that means yet another increase in jits while I try to hold onto my strength. It will be a slow taper down as it gets closer. I'll be sure to keep you all updated.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
6x2x405

HB Squats:
5x5x335

Reverse-band Squats:
2x455
2x495
2x545

RDL:
4x10x135

Reverse hypers:
3x10

KB swings:
3x10x55

Crunches:
3x30

Squats were fun, I worked up to 405 within a couple minutes. I didn't take a break until 315 and that was just 30 seconds and I did the sets of 405 with about 30 seconds between sets too. That made 335 a bit more difficult but it was still a pretty easy lift. Reverse-band squats also went well, there was a bit of a sticking point about 3/4 the way up but that's about where the bands aren't doing anything. I did some RDL's heavier too but I don't remember the weight. I think I prefer the stretch I get doing them lighter after squats more than going heavy to work on that hip drive. Both are important but it's just my preference.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x225
5x275
3x2x315
1x315
1x325
1x335
fx345
2x13x225

Front Squat:
5x135
5x155
5x175
5x205

Press:
5x135
5x155
5x165

Pull-ups:
3x5

Dips:
3x10

Reverse-hypers:
3x12

Weighted 24" Box jumps:
3x10x60

Crunches:
3x30

Bench felt really good yesterday. I thought for as easy as 335 went up 345 and maybe 355 were going to be smooth but I couldn't quite get back in perfect position for 345 and decided to call it a day there. Everything else was pretty standard, weighted box jumps made their way back in the mix finally but 60bs felt too easy but I also didn't feel like going much heavier because while making height was fine getting full hip extension was becoming a problem.

 

[Pantlegz]

Deadlifts:
10x95
10x145
5x235
5x325
5x415
1x475
2x515
fx490
3x5x325
2x10x225

HB Squats:
10x135
5x185
5x225
5x275
3x8x315
5x275

Reverse-hypers:
3x10

Crunches:
3x30

On paper this looks a lot easier than it felt. 515 was smooth, but my left hip didn't feel right afterwards and 490 didn't feel good so I did the smart thing a dropped the weight and about tripled the volume (6x490=2940 vs (3x5x325)+(2x10x225)=9375) It's not quite the same but waking up today I know I made the right choice. Squats felt a bit heavier but I think most of that was my left hip feeling/being a bit off.