Pantlegz's Workout Journal

[Pantlegz]

I swear my left pec is bigger than my right. Same issue with you or am I just a freak?

Yep, left looks bigger in the pic, to me anyway. I don't think it's just that one pic either, I looked over some of my other ones and it looks similar in them too .I notice it as much in the mirror tho...

 

[Pantlegz]

Squat:
5x235
5x295
5x355
5x410
2x475 PR
1x455
8x345

Bench:
5x155
5x195
5x235
5x265
3x315
8x245

Row:
8x135
8x155
8x185
8x205

Deicded not to do too much today with the comp this weekend. I did however want to get those squats out of the way and it felt great. I really think I had one more in me but the spotter heard 2, not 3, so he started to help me rack it after the second set. I wasn't too upset about it and could have easily asked him for another spot but I didn't want to push my back too far since it's just now feeling right. Speaking of that, my back felt a little tight on the first few sets of squats but at 410 is really opened up and I didn't feel anything at the bottom which helps, a lot. My bench has felt really weak since I hit 5x315 last week (?) or whenever that was, not sure what the deal is. I'll focus on it more after the comp this weekend.

 

[Pantlegz]

kicked ass in my BJJ tournament this weekend. Took first in my weight class and absolute!

 

[Pantlegz]

And got another stripe on my belt tonight! 1/2 to blue!!

 

[Pantlegz]

Back Squat:
5x225
5x315
5x405
5x405

Deadlift:
5x225
5x315
5x405
5x425 (!)

Front Squat:
5x135
5x185
5x225
5x245
5x245

Press:
5x135
5x155
5x175
5x175

I got a little side tracked today and didn't quite get everything done I wanted. I was also feeling a little sore/tired early on which probably didn't help any. But the good news is my back felt great deadlifting and squatting, it was even ok going super deep with the front squats. It's a little stiff on that side now but I think it's just the muscles stretching and such after being not right for as long as they were.

 

[Pantlegz]

Front Squat:
5x135
5x185
5x225
5x225

Back Squat:
5x225
5x305
5x365
4x425
fx495
fx495
3x455
8x345

Flat Bench Press:
5x155
5x195
5x235
5x275
1x315
fx315
7x245

Superset:
(A)Rows:
8x135
8x185
8x255
5x255

(B)Ab roll outs w/ BB
4x10 with weight from rows(not sure that it matters, didn't seem to make a difference)

Hanging Leg raises:
3x10

Decline Bench:
8x135
8x225
5x245

I was pressed for time today so I didn't quite get everything in I wanted to. Pissed I missed 495, it was so close on the first rep. Need more ab work to get it there, the legs had plenty in them to get it up.

 

[Pantlegz]

Front Squat:
5x135
5x185
5x225
5x275

Back Squat:
5x225
5x315
5x405
5x405
1x455
1x475
fx495

Deadlift:
5x225
5x315
5x405
5x405

Press:
5x135
5x155
5x165
5x175

BB ab rollouts:
3x10x135 - Still not sure if the weight on these makes a difference

Hanging leg raises:
2x10

Squats felt great today, no pain at all in the hole. 475 went up without a hitch but for whatever reason 495 was a bitch, again. I think it has something to do with not resting enough between attempts I'll try it again Thursday and see what happens. Deadlifts didn't feel quite as good as last week but they didn't hurt, I'm still wary of pushing it too hard just yet. I would hate to aggravate my back again and have to start this process over again. They'll probably progress very slowly for a while still.

Any idea if the weight on BB ab roll outs matters? I didn't think it would but it could make it harder to stop the weight since it's got more mass. And it could be more difficult to get it moving again as well, again more mass. Either way I'm sure my abs will hurt like a bitch again, last time they were sore all weekend...

 

[Pantlegz]

Front squat:
5x135
5x185
5x225
5x275

Back Squat:
5x245
5x315
5x365
5x425
fx495
fx495
1x455
8x365

Bench:
5x165
5x195
5x235
5x275
3x320
8x235
5x235

Superset:
(A)Rows:
5x135
5x185 -sloppy
5x185
5x225

(B)BB Ab Rollouts:
10x135
10x185
10x185
10x225

Superset:
(A)Lat pulldown:
3x10x150

(B)Hanging Leg raises:
3x10

It feels like I did way more than that sitting here but I can't remember what, if anything, else I might have done. I'm pretty upset about my squats today, 495 wasn't even close my abs gave out at the bottom each time I tried got frustrated and barely pushed out the single for 455 so I jsut gave it up. I probably wont try for 495 for a week or 2... Bench went better than I expected though especially considering how bad my left elbow is hurting right now. Went really light on the lat pulldowns at the end just because I was beat and didn't want to burn myself out too bad.

 

[Pantlegz]

Yesterdays workout


Front Squats:
5x135
5x185
5x225

Back squats:
5x230
5x275
5x340
5x405
1x455
fx455

Bench press:
5x160
5x195
5x235
5x275
4x315

Superset:
(A) Rows:
8x135
8x185
8x225
8x225

(B) BB ab rollouts:
10x135
10x185
10x225
10x225

I was really pressed for time yesterday so I did the basics and left it at that. My back is bothering me a little bit again so I think I might deload squats too and see if that helps anything. I barely got 455 up once, which hasn't been a problem for weeks, even when my back was really bothering me I could get 3-4 before my back/core went out. It's no where near as bad as it had been it's just not been quite right since I hurt it. Everything else felt fine today depending on my back I might start adding more weight to the rows, they're not heavy I just don't want to put too much stress on an already hurt back.

 

[Pantlegz]

Front Squat:
5x135
5x185
5x225
5x275

Back Squat:
5x225
5x315
5x405
5x405

Deadlift:
5x225
5x315
5x405
1x455
5x425

Press:
5x135
5x145
5x155
5x165
5x175

Hanging leg raises:
3x10

Finally for 5 reps at 175 pressing agian, which felt good. The last rep was a bit of a struggle but it was ok. Looking forward to deloading squats this week, I'll probably drop down to 5x405 and add 10lbs a week until I stall out again. Then it's probably time for Amolov for squats, I just want to make sure my back is feeling ok when I get on that kick because from what I've read it's no joke. Deadlifts felt good, 455 was a little heavy and I didn't think I would be able to pull 5 reps without having my form get bad so I backed off and just did 425 to be safe. I think I'll get back on schedule with deadlifts next week too. I might add some weight to front squats too, I'm still getting too far forward at 275 but I think I could work between 225 and 275 a little more and slowly bump the weight.

 

[coreyb]

dude you're a beast. but why is your press so low? considering the rest of your lifts, you should be doing 225 at least!

 

[Pantlegz]

I'm not sure my my press sucks. Ir probably has something to do with not working my back/shoulders much before a few years ago. I should also try to allow myself more rest between sets, my lats/shoulders seem to benefit a lot more from rest.

I've been pretty busy this last week, I made it in Friday and Sunday but didn't get around to posting...

Firday:
Front Squat:
5x135
5x185
5x225
5x245
5x275

Back Squat:
5x225
5x315
5x365
5x405

Bench press:
5x160
5x205
5x235
5x275
4x315

Rows:
8x135
8x185
8x225

May have done more, it's been a few days and I don't remember.

Sunday:

Squat:
5x225
5x315
5x265
5x405
5x405

Bench press:
5x165
5x205
5x245
5x275
5x315

Deadlift: - no rest
10x225
8x315
5x405

Rows:
10x135
8x185
5x225
5x225

Strangely enough I didn't wear my VFF's to the gym Sunday and squats felt way better than they have lately. I'm not sure what the deal was because I was kind of not feeling like going in Sunday for some reason. So I'm not sure if I should change up my lifting shoes and get something with a little bit of a sole or if my back is just getting better.

 

[coreyb]

dude, get some olympic lifting shoes ASAP! they are a godsend.

 

[Pantlegz]

Yea, I should. I'll do some looking around this weekend and see if I can find anything decent.

Front Squat:
5x135
5x185
5x225
5x245

Back Squat:
5x225
5x315
5x405
5x405

Deadlift:
5x225
5x315
5x405

Press:
5x135
5x155
4x175

For some reason my hand hurt really bad pressing 175, it felt like the bone was going to come through the skin. It's been uncomfortable before but never anything like that. I readjusted my grip and it was still there. I figured that was a good sign to go home. Squats felt great, no back pain while squatting or afterwards(yet). While deadlifting I got an odd pinching feeling in my lower back, it didn't hurt and still doesn't but I didn't want to push it since deads are the reason for my latest back issue.

My motivation has been shit since I decided to deload, got some new pre-workout stuff maybe that'll help....

 

[Pantlegz]

Squats:
5x225
5x275
5x315
5x365
3x425
1x455
1x475
fx495 - so damn close to getting out of the hole

Bench press:
5x160
5x195
5x245
5x275
3x320
8x245

Superset:
(A)Rows:
8x135
8x185
10x225
(B) BB ab roll outs
10x135
10x185
10x225

Squats felt really good again today, in VFF's. Just barely missed 495 but I think it's all in my head, I'll have to get a decent spotter and maybe get a little bump out of the hole and work from there. Maybe use bands if I can't get anyone that know's wtf they're doing. Bench felt good, much more explosive off the chest than I have been lately still not great. I really need to work on the bottom 2 inches. I would have done a lot more because I was in a great mood today but I didn't get to the gym until considerably later than normal and have class tonight so... Next time.
Rows

 

[Pantlegz]

Squats:
5x235
5x325
5x375
5x415
5x425

Deadlift:
5x225
5x315
5x405
5x435

Press:
5x135
5x155
5x165
5x175

Lat pulldowns:
3x8x190

Hanging Leg Raises:
3x10

Felt great getting back in the gym today after missing Sunday. Saturday night was a little rough, way to much drinking and a 2 hour 5+ mile walk rendered my legs(mostly calves) useless for a few days and they're still pretty sore. BJJ was hell last night but they were feeling better today and stopped hurting after a few sets of squats. Everything felt good, including deadlifts which means I get to add more weight next week and see if I can shift my sacrum, again.

 

[Pantlegz]

Quick lazy session today...

Squat:
5x245
5x335
5x385
5x425
3x455
8x315

Bench:
5x175
5x205
5x245
5x275
3x315
8x245

BB Rows:
5x135
5x155
5x165
5x185
5x195

Bench were all 2 second pause at the bottom except for 275/315. Squats felt light.. Rows were light but my shoulders were sort of off today so I didn't want to try too hard. Lifting the day after Thanksgiving kind of sucks...

Slightly OT: I ordered a pair of http://www.shopadidas.com/product/m...7&se%E2%80%8Barch=adiStar+Weightlifting+Shoes ... lets see how much proper shoes help my squat

 

[Pantlegz]

Another short session.. The new shoes were killing my feet. BUT....

Squat:
5x245
5x315
5x365
5x405
5x455
1x495 PR!

Dead Lift:
5x225
5x315
5x405
5x455

Press:
5x135
5x145
5x155
5x165
5x175

The new shoes helped my squat/dead lift so much! Probably dead lift form more so but 495x1 felt easy and I probably could have done more but my feet were hurting pretty bad. I'll try to wear them in a little bit and give it a real push and see how many I can squeeze out. Keep in mind this is without belt/wraps... Dead lift felt even better honestly my grip was 100x better than before and pulling 455 didn't feel like it was taking much out of me physically I'll just have to adjust to the shoes a little and not squat 495 before I start dead lifting...

 

[Pantlegz]

Squat:
5x245
5x325
5x385
5x425
1x475
fx475
3x475
fx475
8x365

Bench:
5x165
5x205
5x245
5x275
4x315
6x255
1x255

BB Rows:
8x135
8x155
8x185
8x205
8x225

Yet another quick workout, felt like I was going to shit all over the place so I decided to pack it up earlier than I wanted to. Squats felt good, I'm still getting used to the new shoes which is why I did 1x475 because my feet hurt, I missed the next rep. Managed to get 3 then fail the 4th. 8x365 was absolute hell, worst felling in my legs in a long, long time. I could barely walk up the 2 steps to get into my house... Bench felt solid, my hamstring started cramping up so I didn't get 8x at the end I tried to get singles after the 6 but it cramped up almost instantly after one more rep so I decided to take it easy. Rows were easy, still taking them a little slow because my back.

 

[saied129]

that's great ... keep it up man!!!

 

[Pantlegz]

Squats:
5x265
5x335
5x385
5x425
3x455
3x455

Bench:
5x175
5x225
5x245
5x275
5x315

Front Squat:
5x135
5x185
5x225
5x275

BB Rows:
8x135
8x185
8x225

Busy weekend...

 

[Pantlegz]

Squats:
5x245
5x335
5x425
5x425

Deadlifts:
5x245
5x335
5x425
5x425

Press:
5x135
5x155
5x165
5x175

Got a massage today and decided to just take it 'easy' afterwards. Both Squats and deads felt good. The new shoes are still getting broken in and were a little uncomfortable but they're feeling better than they have all week.

 

[Pantlegz]

Squat:
5x245
5x295
5x365
5x425
1x475
fx475
fx745
2x475
8x365

Bench:
5x155
5x205
5x245
5x275
3x295
6x145
5x225

Superset:
(A) BB rows
8x135
8x155
8x185
8x225

(B) BB ab rollouts
8x135
8x155
8x185
8x225

Not eating before the gym really hurt me today, I felt it in the first set of heavy squats(425) and it just got worse from there. Bench also suffered 295 was way harder than it should have been considering I hit 5x315 just last week without a spotter. Ab work was nice tho, I need to keep it up I started slacking lately. I've been going through a bit of a funk but it's getting better... I know it will be bad around the middle of January again and might plague me most of the first half of next year but I'll push through it the best I can... progress may be slow but at very least I'll maintain then be back to normal later on.

It sort of felt like my left quad, right above the knee was separating when I was coming out of the hole at 475. It didn't hurt it was kind of like a peeling feeling right above my knee, I was going to go for a 3rd but didn't want to detach my quad, if that's even possible. Could have all been in my head too, who knows...

 

[Pantlegz]

Seated Press:
5x135
5x155
5x165
5x175

Squats:
5x245
5x335
5x425
5x425

Deadlifts:
5x245
5x335
5x365
5x405

Both racks were taken when I got to the gym today so I decided to do seated press rather than stand around like an idiot for 10 min. It felt strange doing a seated press, I didn't feel nearly as strong a the top but had more power at the bottom. Squats were easy, got really deep at 425 and did the last set without much rest. Went lighter on deadlifts today though. For some reason the new shoes still hurt like heel after dealifting. And my back was a little off from last week or maybe BJJ this last week but it's been slightly off this last week and I didn't want to push it too hard, I think I may stay at 405 for a few more weeks... just to be safe.

 

[coreyb]

have you considered starting the halting version of the Deadlift? you are doing a lot of volume in your deads...might overtrain you eventually.