Pantlegz's Workout Journal

[Pantlegz]

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

yea I think it's starting to get to me... I've been pretty mentally drained lately. I've been thinking about going back to 1-3 sets and see if that helps any.



Squats:
5x245
5x335
5x405
5x435
2x475
fx475
fx476
8x365

Bench:
5x195
5x205
5x245
5x275
1x315


Today was a shitty day in the gym. I think something is wrong with my left Quad, today it was more of a burning sensation in the middle right in front it didn't really hurt but it didn't feel good/normal. Then benching my rigth hamstring cramped up really bad and I just decided to say fuck it and left. Is there any chance that strting creatine again might have something to do with the muscular issues I've been having the last few weeks? I've been trying to stay fairly well hydrated but I could be doing a better job at it...

 

[coreyb]

yea I think it's starting to get to me... I've been pretty mentally drained lately. I've been thinking about going back to 1-3 sets and see if that helps any.



Squats:
5x245
5x335
5x405
5x435
2x475
fx475
fx476
8x365

Bench:
5x195
5x205
5x245
5x275
1x315


Today was a shitty day in the gym. I think something is wrong with my left Quad, today it was more of a burning sensation in the middle right in front it didn't really hurt but it didn't feel good/normal. Then benching my rigth hamstring cramped up really bad and I just decided to say fuck it and left. Is there any chance that strting creatine again might have something to do with the muscular issues I've been having the last few weeks? I've been trying to stay fairly well hydrated but I could be doing a better job at it...

Once your DL gets in the 400-500 range you should start doing rack pulls/halting dls. look it up!! will help you for sure!

 

[Pantlegz]

Squats:
5x245
5x335
5x365
5x425
5x455

Bench:
5x155
5x205
5x245
5x275
5x315

Superset:
(A)BB rows
8x135
8x185
8x235
(B)BB ab roll outs
8x135
8x185
8x235

Lat pulldowns:
5x170
5x190
5x210
5x230
3x230 + 2x210
3x210 + 2x190

Felt great today aside from pulling a muscle in my back when I first unracked 455/ It obviously didn't hold me back much but everything felt a little off. Squats were easy and ly left quad isn't bothering me so I think it's ok.

 

[Pantlegz]

Squat:
5x245
5x335
5x425
5x445

Dead Lift:
5x245
5x315
5x365
5x425

Press:
5x135
5x145
5x155
5x165
4x175

Neutral grip cable rows:
8x130
8x150
8x170
5x170
5x170
5x170
5x170

Hanging leg raises
3x10

Squats were solid, I felt rally bad for the guy next to me that was squatting with his girlfriend doing like 135-185. I thought about waiting on squatting so it didn't look like I was trying to show off but decided if they're uncomfortable it's not my fault. My deadlift needs fixed bad, I'm going to deload and do 5 sets of 10 at ~225 to get it fixed then add weight slowly, again. I'm getting too far forward and fully extending my legs then straightening my back. This obviously puts way more stress on my lower back than I'm ok with and is probably the source of my back issues and my shitty dead:squat ratio.

 

[Pantlegz]

Squat:
5x245
5x335
5x385
5x425
2.5x495 ..would have been 3 if I had a spotter to keep me upright
8x385

Bench:
5x155
5x205
5x245
5x275
5x315
8x245

BB rows:
8x135
8x185
5x225
5x225

Deadlifts:
3x10x225

So close to hitting 3x495! the first rep was pretty light but I might have been a little high. the next I made sure I got full depth and the last I stuck at the top of the hole, maybe slightly out of it. could have had it with a spotter to keep my chest up but none of the regulars I trust to spot me where around today. The gym was actually full of new people and it seemed like there were 30 people staring at me when I unracked 495... Bench was solid, all 5 reps without the spotter needing to help. Not the first time but it doesn't happen as often as it should. Rows still suck... Dead lifts were just to work on form and I could tell a huge difference between the sets. The first set I as way off and by the last set it was much cleaner and didn't take nearly as much energy to complete. I will probably do it a fe more times then start adding weight on my actual dead lift day with lower reps and work up, yet again. But as long as it prevents further injury and helps my dead lift move up I'm ok with it.

 

[coreyb]

Squat:
5x245
5x335
5x385
5x425
2.5x495 ..would have been 3 if I had a spotter to keep me upright
8x385

Bench:
5x155
5x205
5x245
5x275
5x315
8x245

BB rows:
8x135
8x185
5x225
5x225

Deadlifts:
3x10x225

So close to hitting 3x495! the first rep was pretty light but I might have been a little high. the next I made sure I got full depth and the last I stuck at the top of the hole, maybe slightly out of it. could have had it with a spotter to keep my chest up but none of the regulars I trust to spot me where around today. The gym was actually full of new people and it seemed like there were 30 people staring at me when I unracked 495... Bench was solid, all 5 reps without the spotter needing to help. Not the first time but it doesn't happen as often as it should. Rows still suck... Dead lifts were just to work on form and I could tell a huge difference between the sets. The first set I as way off and by the last set it was much cleaner and didn't take nearly as much energy to complete. I will probably do it a fe more times then start adding weight on my actual dead lift day with lower reps and work up, yet again. But as long as it prevents further injury and helps my dead lift move up I'm ok with it.

nice job bro!! would love to see a video of your squats.

btw, you really should start posting on starting strength forums. lots of other strong guys like you there, might get some good help with your programming and progress too!

BEAST!

 

[Pantlegz]

nice job bro!! would love to see a video of your squats.

btw, you really should start posting on starting strength forums. lots of other strong guys like you there, might get some good help with your programming and progress too!

BEAST!

I might start posting there, I post on a few other websites too. They all seem to be more social sites with H&F subforums. I tried bb.com but it was pretty fail.

As far as videos go I've been thinking about taking my phone in and having someone record me, I'm not sure how comfortable I'd be with that. I don't really like people watching me lift so knowing that some random person it recording me might throw me off. I might have to do it at my BJJ gym where I'll get more shit but it would be a lot more comfortable.

 

[Pantlegz]

Christmas workout:

Squat:
5x245
5x335
5x385
5x425
4x455
1x455

Bench:
5x155
5x205
5x245
5x275
1x315
3x315

BB rows:
8x135
8x185
8x205
8x225

Went in for a quick session while the rest of the family was napping. There were more people in the gym than I figured there would be... Squats I got too far forward on the last rep and I bailed. Bench just didn't feel right I wasn't able to get even on the bench and it felt like one side of my back was completely off and made everything difficult. I figured 4 reps at 315 was ok though.

 

[Pantlegz]

Squats:
5x245
5x315
5x425
5x425

Dead Lift:
5x5x315

Press:
5x135
5x155
5x175
3x185 + 3x175

Another quick day in the gym, my back is kind of bothering me a little. It's not bad at all just slightly uncomfortable/popping a lot. Would ahve had more at 185 but my hand wasn't quite right and after I put the weight down it was over.. maybe next time.

 

[Pantlegz]

Squats:
5x225
5x315
5x365
5x405
3x455
8x365

Bench:
5x155
5x205
5x245
5x275
3x325 PR?
8x255

BB rows:
3x5x155

Well my back is officially hurt again, haven't slept for shit the last few days. When to the chiro today at lunch and confirmed that my sacrum has shifted "a little" again. It's actually feeling quite a bit better since then but still not right. Went 'light' on squats today (down ~10&#37 Bench felt really good probably had a rep left at 325 but didn't want to push it. depending on how I'm feeling on Sunday I might try more at 325, maybe not. Rows were very light to not irritate my back any more than it already is.

 

[Pantlegz]

Squats:
5x245
5x335
5x425
5x435

Deadlift:
10x225
10x315
10x365
10x365

Press:
5x135
5x145
5x155
5x165
3x185 + 3x165

Seated cable rows, neutral grip:
4x8x170

After skipping Sunday, for obvious reasons, today was very welcomed. The gym wasn't too busy but I also made it in at noon. Everything felt ok, I'll have to keep a better eye on my dead lifts next time because I think I got a little sloppy at the end, again.

 

[Pantlegz]

Squats:
245x5
335x5
425x5
455x5
495x3PR
8x385

Bench Press:
5x155
5x205
5x245
5x275
3x335PR
8x265

Superset:
(A)BB Rows
(B) BB Ab Rollouts

8x135
8x185
8x255

Today went great, 495 went up easy and I finally got a video ( http://youtu.be/owZMDmgHm0o ) Bench took a little spotter help at the bottom at 335 but it went up ok as well. All in all it was a great day in the gym.

 

[Pantlegz]

Yesterday:

Squat:
5x245
5x335
5x425
5x455

Deadlift:
10x225
10x315
5x365
5x405

Press:
5x135
5x145
5x155
5x175
4x185

Hanging leg raises:
3x10

Bench Press:
14x225

Time has been getting away from me recently, I've got some other stuff going on for the next week or 2 that might throw my schedule/routine off a little but it shouldn't be too bad. I hope. Yesterday was pretty typical, felt nice and rested since I missed Sunday. Bench press wasn't nearly what I was expecting but I also didn't warm up at all before hand and I could tell that was a bad idea once I got to about 9 but managed to squeeze a few more out, I was fairly disappointed. I'll try again, maybe Tomorrow and see what happens...

 

[Pantlegz]

Squats:
5x245
5x335
5x385
5x435
2x495
2x495
8x385

Bench Press:
5x155
5x205
5x245
5x275
2x335
8x245

My left elbow started bothering me again benching, it started up at 245 and managed to get so bad that I only hit 335 2 times I had 1-2 more left easily if it didn't hurt do damn bad. After that I called it a day, I'll go back tomorrow and do a little.

 

[Pantlegz]

Squats:
5x245
5x335
5x385
5x425
2x475
2x475
2x475
1x475

Bench Press:
5x155
5x205
5x245
5x275
5x315

BB Rows:
8x135
8x185
8x225

I was in a funk today and just went to the gym to try to clear my head. It helped a little but my lifts kind of suffered. Squats mainly but I think I could have gone heavier on bench press too. It'll probably be a week or 2 of so-so lifts and motivation.

 

[Pantlegz]

Squats:
5x245
5x335
5x425
5x455

Deadlift:
10x225
8x315
5x405
5x455

Press:
5x135
5x155
5x165
4x185

Palloff press:
3x5, 5 second holds extended on each side. setting 12 on flexcore machine thing, said 305lbs but there is no way that's close to right.

Today went pretty well. Squats were a little more difficult that they should have been but still manageable. Dead lifts went really well, I think I may have my technique issue figured out. I'll start adding weight again and see how it goes. Press is finally improving again, which is nice. Palloff press was different. It wasn't really hard but I could feel it working parts of my abs that I haven't worked before or at least not that actively worked.

I'm also working on cutting again, I need to get below 225 for a NAGA tournament late February. And need to be all sorts of cut by mid march

 

[Pantlegz]

Squats:
5x245
5x335
5x385
5x425
1x495
fx495
fx495
8x405 PR

Bench Press:
5x175
5x205
5x245
5x275
3x345 PR
8x245

Didn't have much time in the gym today after class, I may have to start going after work rather than before. Or take my gym bag with me in the morning and go straight to the gym rather than going home first. I'll see how next week goes and gauge from there. The lifts today were pretty decent considering my mental state lately. Kind of upset about missing 495 those last 2 time, I'm sure I would have if I had a spotter there but the gym was basically empty today which was really strange. Oh well there's always next week...

 

[Pantlegz]

Round 2!

BB rows:
10x135
10x185
10x224
8x245

Curlz:
10x90
8x90 + 2x80
6x90 + 4x80

Close grip bench:
10x225
8x275
3x315

Dips:
10, 8, 10

Seated cable rows, neutral grip:
3x10x150

palloff press:
3x5@5 second holdx70 (each side)

Went back to finish up and got a little more in... Did some stuff I haven't done in ages and some more functional isolation shit that I need to focus on. Haven't done dips since I was 16 so I was a little worried, they were surprisingly easy could have gone for more than 10 on the first set but I didn't want to burn myself out. curls were pretty easy too, didn't rest much between sets just sat the weight down for about 30 seconds and went again. Been a while on close grip bench too, I just had my pinky on the inside of the curling and it was pretty simple until 315 which was a little heavy, also a little rushed.

 

[Pantlegz]

Squat:
5x245
5x335
5x405
5x425
5x475 PR

Bench:
5x155
5x205
5x245
5x275
3x335 - fucking arm

Press:
5x135 - wrong day

BB row:
8x135
8x185
5x225 - arm again

Palloff press:
3x5@5 second holdx70 (each side)

Damn my abs are sore. haven't been like this in a while, it's strange but good. Once they get used to palloff press I'll start doing more prone bridges and ab rollouts but for now I don't want to over do it. Squat felt solid, 5x475 was awesome but I felt like I was going to pass out afterwards. I was going to stay and do more but all the stims I've been taking are kind of messing with my stomach, I think. My left arm is getting pretty bad again, I figured the massage Friday and Saturday off would be enough for it to be ok. I might take it easy next week, not sure yet... I'll probably do my typical push it until I don't have an option routine.

Speaking of routine's I might make another thread but I'll ask here too. I was thinking about maybe trying to add some mass doing 3x8-10 rather than 5x5ish. How much space should I put between the 2 different routines? I was thinking about switching off every other week. So one week of 5x5 then the next week would be 3x10 with numbers based off a % of the week before. Good idea? Or should I go about this differently? I don't want to add a ton of mass since I'm trying to lose weight but I think I'm dense enough and it's time to add a little size.

 

[Pantlegz]

Squats:
5x275
5x365
5x405
4x455 + 2x455

Deadlift:
5x275
5x365
5x405
5x455

Press:
5x135
5x155
5x165
5x175
3x185

Today went pretty well for how rushed I was, I had a chiro apt at noon and got out of class at 10:45, made it to the gym at 11 and got all that in. Squats were rushed and got too far forward on the last rep at 455 so I bailed, reload and immediately did 2 more at 455. Deadlifts felt ok, a little rushed and the last set was a little sloppy. Again with press, I didn't have time to rest at the end so I only pushed out 3 @ 185, my elbow was bothering me too so I don't know if being rushed mattered or not. I might make it back later to do some accessory/isolation work depending on how I feel...

Weight: 232

 

[Pantlegz]

Round 2!

BB Rows:
3x10x185

Curlz:
10x90
8x90 + 2x80
8x80

Palloff Press:
3x5 @ 5 second holds x70

Dips:
3x10 - adding weight next time

Gym was packed tonight. I had to make room to do BB rows, I was going to do ab rollouts too but there wasn't room. I meant to do prone bridges when I got home but I forgot until I got in the shower. Maybe next time? I wanted to do more but there were people everywhere and I didn't really feel like waiting around for a machine, looked for a peck deck but didn't see anything... I'll look next time, I need to get stronger off my chest it will help my bench press a lot.

 

[Pantlegz]

shitty, awful shitty BJJ session tonight so I figured I'd post about it. Through the warm-up and technique I felt like I was going to vomit. It didn't help that we were drilling knee-on-belly techniques. Started to feel a little better and rolled for about half an hour, didn't feel nearly the same as I usually do. It wasn't just strength, I was thinking slower and didn't have any speed or explosiveness... All over shitty feeling. I'm pretty sure I'm dehydrated, I need to calm down on the stims a little, I think. I've been taking 6 http://www.nowfoods.com/Sports/Products/M043748.htm and 2 http://www.completenutrition.com/all_products/product_detail?object=7288 a day, a serving of 3 and 1 every morning and at lunch. As well as N.O. Xplode 2.0 (I know, I know it was less than 1/2 price) pre workout. So aside from getting way too many stims I think the diuretic effect of all the caffeine is making me super dehydrated... I know not so smart but up until today I've felt great. It could also have something to do with the 1/2 a pound of beef I ate like 30 min before going to the gym too. I think I'll cut back on the stims a little and just do 3/1 a day for a while and see how it works.

 

[Pantlegz]

Squats:
5x245
5x315
5x405
5x455
3x495
8x405

Bench press:
5x155
5x205
5x245
5x275
3x345
8x245

Superset:
(A) BB Rows
(B) BB ab rollouts

8x135
8x155
8x185
8x225

Palloff Press:
5x5@5 second holds x 80

Dips:
2x10

Feeling much better today! Squats were a little rough though, my mind wasn't in it and the last rep took a little spotter help to get it up, I got too far forward again. For whatever reason with the heavier weight I don't engage my core enough sometimes and it completely screws the lift. Bench went much better than I expected it with my elbow being messed up the way it is. The last rep at 345 took some spotter help getting up too but I'm surprised I got the other 2 up with no issue considering my elbow.

Weight preworkout: 231



The pic is a little shitty but my girlfriend isn't here for a few weeks so I don't have anyone to take pics for me for a while....

 

[Pantlegz]

Squat:
5x275
5x365
5x405
5x455
2x495
1x495
1x495
1x495

Bench press:
5x155
5x205
5x245
5x275
3x335

Superset:
(A)BB Rows
10x135
10x155
8x185
8x205
8x225
(B)BB ab rollout
5x155
5x185
5x205
5x225

Palloff Press:
3x5x80

Palloff press is going to be a 5 second hold unless otherwise noted.

Today felt pretty good, I got TONS of sleep yesterday so I felt nice and rested. Couldn't find a spotter for squats so I, as always, got too far forward at the bottom and ended up doing singles rather than mentally fuck myself by missing so many. By the end of it, the bar didn't feel heavy at all, hopefully that'll help me get over this hump. Worst case I'll drop a little more weight and change over to JTS earlier than I planned. Bench felt solid, I watched Dave Tate's "so you think you can bench" video again and made some changes to my form. I still need someone there to make sure my grip is wide enough, I can't tell where my elbows are at the bottom of the press. But the changes made it considerably easier, I think. Other than that everything went as expected, BB ab rollouts are a lot easier as sets of 5 vs sets of 8-10, I feel like I'm pausing more when I'm extended and when I'm pulling back I feel it more in my abs because they're not all burnt out, I may up the sets as these get easier.

 

[Pantlegz]

Squat:
5x275
5x365
5x405
3x475
3x475

Deadlift:
5x275
5x365
5x455
5x405

Today was a lot shorter than I had hoped for. Not only did I move way more weight than I should have on both lifts, my left arm(pinching around the ball of my thumb(?)) hurt enough during squats that I had to rack 475 and do another set of 3. With deadlifts it was ok until 455 then it started hurting really bad in my forearm area, which is weird to say the least but there's where the pain has been lately. Hyperextending it doesn't seem to bother my elbow joint much at all but doing a simple collar choke will make it hurt like you wouldn't believe. It was also hurting on the way down deadlifting, if that means anything. ... frusterated to say the least.

weight was good though, 230 on the dot before lifting after breakfast.