Pantlegz's Workout Journal

[Pantlegz]

Forgot to log Thursday again...

Deadlifts:
10x135
5x225
8x315
8x365
3x5x435
8x315
6x315
5x315
3x315
1x315

Gobblet Squat:
3x12x90

SLDL:
3x12x135

Seated Cable Rows:
3x12x170

Cable Crunches:
3x12x200

I felt like I was slacking quite a bit but between a lack of motivation and trying to stop myself from pushing too much I decided to keep it short and simple. The deadlift's after 435 were all done with about 30 seconds of rest and I wasn't pushing myself too hard just wanted to get some extra reps in after my working sets. I thought about doing some cleans but I figured I'd get going and not stop before I got too heavy but both cleans and hopefully snatches will be incorporated into my regular routine before long. I'm working up a much more explosive routine with heavy days mixed in as part of my preparation for the IBJJF Master Worlds in September.

 

[Pantlegz]

I lifted normally last week I forgot to log everything and don't care enough o go back and look at exact numbers, bench pressed 3x3x335, power cleaned 215, deadlifted 3x3x495.

Sunday:

Squats:
10x0
10x45
10x0
10x45
10x135
5x225
5x315
8x365
5x435
6x475
2x1x495
1x515
1x545

Hang Snatches:
3x10x45
3x10x55
3x3x65
3x3x75
3x3x85
3x3x95

Leg Press:
4x10x745

Pause Squats, short rest :
6x3x315

SLDL:
10x135
3x10x225

Crunches:
4x20

Glute bridge/lower back press into the floor things:
3x10 held for 3 seconds at the top and bottom.

Squats felt great, I probably should have held to my under 500 a bit longer but 475 was a breeze so I figured why the hell not. 545 was a bit rough unracking but the lift was great. Working more weight lifting in to the routine with power cleans and hang snatches that will slowly evolve into full snatches and probably still power cleans but we'll see how the progression goes I may keep them hang snatches and just go crazy with the weight rather that lightening it and see how that goes. All they're really for is explosiveness for Worlds and to see if a bit more explosive power might help my big 3 late this year or early next year.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x245
5x275
5x315
5x335

Reverse Grip Bench Press:
10x135
10x185
8x225
5x245
5x275

Front Squats:
10x45
10x135
8x185
5x225
5x275

Power Cleans:
10x45
3x5x65
3x5x75
3x5x135
3x3x155
3x3x175
3x3x195
3x1x215

Pull ups:
3,3,3,3,2,3,3,1,1,1

Crunches:
4x25

Good overall workout, focused a bit more on form and warming up with power cleans than I did last week. Bench felt good, the last couple reps at 335 were a bit heavy but I managed to grind them out. Front squat is feeling much better, 275 is feeling much more 'normal' I'm going to continue to move the weight slowly and get very comfortable with the weight to avoid bumping up too fast, it will probably slow progress a little but I feel it's necessary at the moment. And tons and tons of pullups, not a lot of volume but a set here and there between other lifts really adds up and I had been slacking there for far too long.

 

[norseamd]

Do you ever get more variety in your workouts?

Also do you know what type of machine it is where you sit down and have a bar above your head and you pull it down in a circular fashion in front of you?

 

[Pantlegz]

I'm pretty consistent with my routine, they're purpose driven and while I do change stuff up from time to time I tend to stick with what works for me and drop what doesn't. I'll revisit what I think didn't work from time to time just to reassess my original thought on the lift. So far I'm very happy with the results of my basic 1 big lift and 3-5 accessory lifts to complement that main lift each day. The recent addition of Oly lifts is purely for explosive strength for upcoming BJJ tournaments. Once that's died down I'll probably do another round of smolov because I enjoy torturing myself and it'll be cold then so getting a little more fat is fine with me as long as it progresses the end goal, lift heavier shit tomorrow.

Based off your description I have no idea what lift/machine you're talking about. Some sort of lat pull-down thing maybe?

 

[Pantlegz]

Deadlifts:

10x135
5x225
5x315
5x405
3x5x455

Paused Deadlifts:
4x3x405

Rack Snatch Grip Deadlifts:
4x8x225

Leg Press:
4x10x745

Hang Snatches:
3x45
3x55
3x65
3x70
3x75
3x80
3x85
3x90
3x95
3x105
3x110
3x115
3x125

Pull ups:
4x3

Crunches:
3x20

Deadlifts felt so light at 455 I wanted to bump the weight up but I kept telling myself that I can't yet. Even pauses at 405 were much more smooth and I felt like I had a lot left in me where even a month or 2 ago these were awful. I had room to go up with my snatch grip pulls but between the deadlifts and pull ups and the fact that I had to get leg presses in before the pulls I was both exhausted and my grip was shot. Overall a very good workout, hopefully this is the start of a good trend because besides going to worlds I also signed up for a Metamoris qualifier in Dallas a couple weeks before worlds. Long story short, if I do well and end up winning the finals after qualifying and winning regional's there's a 10k prize and a contract to compete on their ppv events. They're hoping to get the best grapples in the United States to show up so my odds are probably fairly low but I guess that just means I need to up my training and conditioning for 20 minute rounds.

 

[Pantlegz]

Missed Sunday due to a weekend of birthday parties. Tuesday was very rushed:

Superset:
Front Squat/Back Squat:
10x0
10x45
10x95
10x135
5x185
5x225
3x275

Back Squats:
5x315
5x365
5x405
5x455

Seated Cable Rows:
3x10x170

Hang Cleans:
3x45
3x65
3x85
3x135

Got all of that done in about 45 minutes before I made it to jiujitsu which I'm started back at 5 days a week. Lifting during the week might take a hit for couple weeks but I'll get in as much as I can between work and rolling.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
3x5x405

Pull ups:
5x3

HB Squats:
5x45
5x135
5x225
5x315
5x405

Another rushed workout, I wanted to keep the weight light because I was dead Tuesday. This was much easier to get through and much less dead after rolling for a couple hours. Maybe my body will adjust to short rest and get more in during the week. I was also thinking about changing it up and doing sat/sun as longer lifting days and do more Oly/BB stuff Tues/Thurs since it doesn't seem to take as much recovery as heavy dead/squats.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
8x365
6x445
5x475
3x515
1x535
3x10x225
5x6x315

Seated Cable Rows:
3x8x170
8x190
8x210
8x230

Pull ups:
5x3

Cleans:
10x65
3x75
3x95
3x115
3x3x135

Just playing around with full cleans and getting under the bar with a lighter weight. Squats felt a bit heavy but I hit everything without a spotter 515 for 3 felt really good. I think I just need to get under 500+ a bit more often.

I'm also seriously considering getting surgery scheduled to fix the torn labrum in my left hip. They found it with the MIR of my back and it wasn't too bad then but I feel like it's bothering me more and more when I squat heavy and from the little bit of reading I've done it's basically just going to get worse. I'm considering talking to a regenerative medicine place that I've done some work for and see if they can give me a bit of a discount of either PRP injections or a massive discount on their stem cell injections and see if those help. That the route I would like to take first and see how my body reacts but it will really depend on if they're able to work with me on price because stem cell injections are like $10,000.

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x225
5x275
3x295
3x335
3x365
4x5x275

Reverse Grip Bench Press:
10x155
7x225
6x245
fx275

Hang Snatch:
10x45
3x65
3x3x85
3x3x105
3x3x115
3x3x135

Bench felt really good, the triple at 365 was smooth. Reversing the grip was a bit heavier than expected but given the weight/volume of the bench press it isn't all that unexpected that my triceps were pretty well shot by that time. Snatches were light but still pretty winded between sets. I wanted to get some pullups and BTN Presses in but I ran out of time. Maybe next time...

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x315
5x405

Klokov Press:
8x45
8x135
3x8x155

Pull Ups:
5x3

Clean and Jerk:
3x45
3x65
3x85
3x115
3x3x135

A very quick workout, basically just got in to get moving a little. Competed in a local tournament Saturday so I was fairly sore and pretty worn down.

 

[Pantlegz]

Bench Press:
20x45
10x135
8x225
3x6x275

Incline Press:
3x3x225

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
1x495

EZbar Curls:
3x8x80

Triceps Extensions:
3x8x200

Seated Cable Rows:
3x8x190

Hand Cleans:
3x45
3x65
3x85

Clean and Jerks:
3x65
3x85
3x95
3x105
3x135
3x155
2x165
2x175
3x3x185

Took last week off due to a pulled muscle in my back. I managed to get off a bit early yesterday so I wasn't as rushed as normal on a Tuesday, which was nice. I've also started 20-30 minute sauna sessions since the end of last week. I also added a number of saddle stretches to my routine since I found out my inner-hips were super tight and causing all sorts of problems. I swear if it's not one thing it's another. I feel I'm slowing making progress and maybe by the end of the year whatever dysfunctions I have will be resolved, or well on their way to being resolved. For now I'll just keep doing what I'm doing and see where I end up.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
3x3x455

Pull ups:
3x3

Lat pulldowns:
3x8x190

Front Squats:
10x45
10x95
10x145

SLDL:
3x10x135

Another rushed workout. Deadlifts felt pretty good, not too heavy but heavy enough. Everything else was filler really.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
8x375
6x425
3x5x475
12x365
13x365

Paused Squats:
3x8x225

DB SLDL:
3x10x90

I'm sure there was other stuff I did too but honestly squats killed me. I don't remeber set of 475 being that difficult but I managed to finish my working sets which is all that really matters.

 

[Pantlegz]

Bench Press:
10x135
8x185
6x245
5x275
5x315
3x335
3x345
2x345

Reverse Grip Bench Press:
10x135
8x185
6x225
5x245

Incline Bench Press:
3x3x245

Seated Cable Row:
3x8x210

Hang Snatch:
10x45
10x65
10x95

Snatch:
3x65
3x75
3x85
3x95

Clean and Jerk:
3x65
3x85
3x95
3x115
3x135
3x155
3x165
2x185
2x195
1x205
1x215
1x225

Bench press felt so damn heavy, but incline was much easier than I remember. I wanted to do some OHP but both squat racks were taken by a group of like 8 high school kids doing the most absurd circuit I've ever seen. So I settled with some Olympic lifts, I was going to move up more in snatches and leave cleans until Thursday but I was lacking the mobility required to get under the bar successfully at super light weights so I didn't want to push it too much. I'm pretty sure that is a direct result of squats Sunday. Continuing to stretch helps a lot and today I'm feeling much more normal, maybe tomorrow I'll be at 100% for deadlifts and hopefully presses and I'll try to get some heavier snatches in assuming I'm able to move like a normal human being.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
3x5x455

Paused Deadlifts:
3x2x405

Pullups:
4x3

Leg Press:
4x10x655

Super rushed yet again, I'm surprised I got all that done in 45min. Deadlifts felt good, my grip sucked but the pulls were solid. Still working on getting my back normal, it's well on it's way I think but not without pretty consistent stretching/corrective exercise. Maybe one of these days...

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x315
8x365
6x425
3x3x485
1x515
1x545

Paused Squats:
3x6x315

Lat pulldowns:
4x12x170

Crunches:
4x25

Skipped out on lunges because my core was shot and I didn't think they were worth the risk. I went into today thinking I might barely hit 425 because I had a grueling belt test yesterday that rendered my useless last night and a good portion of today but I figured I'd at least get in and move around a little and it turned out to be a decent session. At 365 I noticed that I had been looking too far up causing my back to hyperextend and my hips to roll forward, so I looked down just a little more than I had been and viola, infinitely better squats. Not that my squats before were poor, just the minor change in where I was looking allowed me to get much better depth and push much stronger making moving the same weight much easier. I'm going to assume that this change is a result of the corrective work I've been doing on my back/hips because for years I've kept the same form and never noticed it was an issue until lately where squats just haven't been feeling as good as they used to. Not bad per se but more labored, prior to today I was thinking I had hit another plateau and I was going to use Smolov to smash through it this winter when tournaments wind down a little and I can put on a little fat without worrying about running around with my shirt off. Paused squats were elbows to knees low bar and I probably should have gone heavier but I decided not to push it considering how I felt before I walked into the gym.

 

[Pantlegz]

Incline Bench Press:
10x45
10x135
5x185
5x225
3x3x275

Bench Press:
10x135
5x225
5x275
5x315
3x335
3x345
2x355

Triceps Extensions(rope):
3x10x130

Seated Cable Rows:
3x8x210

Hang Cleans:
5x45
5x65
5x85

Cleans:
5x45
5x65
5x85

Clean and Jerks:
5x115
5x135
3x155
3x175
3x1x185

Pull ups:
4x3

All that in about an hour. Bench felt a little heavy but that's probably because I had to do incline first. The kids from last Tuesday were using both squat racks, a bench, the only leg press machine and half the DB's under 50lbs today. If it gets any worse I'll probably have to be an asshole and just take whatever I need from them. Cleans felt better for the most part, I kept them fairly light partially because I was rushed and partially because I was being lazy and didn't feel like pushing myself too much.

 

[Pantlegz]

Thursday:

deadlifts:
10x45
10x135
5x225
8x315
6x365
5x425
3x495
1x545
fx565

Deficit Deadlifts:
5x2x405

Super short session, about half an hour of actual lifting time.

 

[Pantlegz]

Sunday:
Squats:
10x45
10x135
5x225
8x315
6x365
5x425
6x2x455
fx515

Paused Squats:
3x5x315

SLDL:
3x10x185

Lat pulldowns:
4x10x190

Crunches:
4x25

Planks:
3x60 sec

Not happy about missing 515 but 455 wasn't feeling the greatest so I think I was in my head a lot more than I should have been. And my left leg felt weird I'm not sure how to describe it, it sort of felt numb but nor really, it wasn't sciatic pain, it was just weird.

 

[Pantlegz]

Press:
10x45
10x95
3x10x135

Front Squat:
10x45
10x135
5x185
5x225
5x275
3x315

Bench Press:
10x45
10x135
8x185
6x245
5x295
4x3x325

Called it quits one working set short because my shoulder was really bothering me, it was weird tho, it was the top, back, outside almost in the delt. Bench felt good but the tingling was getting to be too much and decided not to push it too much.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
5x405
3x455
1x495
1x515
1x545

Sumo Deadlifts:
10x135
5x225
5x315
5x405
3x8x225

Seated Cable Rows:
3x10x190

Lat pulldowns:
3x10x170

Crunches:
3x25

I didn't feel the greatest lifting yesterday, squats were way too heavy. 495 flew up, above that it was rough. My first ever sumo deadlifts went ok, I feel going lighter is probably the best decision while I get the form down, so I'll probably keep it below 400 for a little while. I think lifting will be limited for the rest of the month, I got pre-schedule for IBJJF Masters Worlds and it looks like I should compete Saturday the 26th, so a week or 2 of 'light work' followed by a week of no lifting leading up to competition. I think I may do even more rehab/explosive work after that just because it seems to be helping a lot more in jiujistu than lifting as heavy as possible. After these big matches there will be a good deal of down time then I'll probably go through a heavy phase starting in November then more focus on skill work, explosiveness and staying mobile as possible for next Spring.

 

[Pantlegz]

Squats:
10x45
10x135
10x45
10x135
5x225
8x315
6x365
5x425
3x3x455

Sumo Deadlifts:
10x135
5x225
5x315
3x5x405

Seated Cable Rows:
3x8x210

Cable Crunches:
3x15x200

Press:
3x10x135

So I forgot about my whole keep it below 400, but triples at 455 wasn't too crazy. Deadlifts felt really good too, I was able to make a few minor adjustments to my form that made it a lot easier.

 

[Pantlegz]

squats:
10x45
10x135
5x225
5x315
5x405

Bench Press:
10x135
5x285
5x225
5x275
5x315

Seated Cable Rows:
3x8x190

Farmers Walks:
3x100 @ 60 seconds

 

[norseamd]

Nice to see you are doing Farmers Walks now.