Pantlegz1's Workout Journal

Discussion in 'Health and Fitness' started by Pantlegz, Jun 17, 2009.

  1. Saint Nick

    Saint Nick Lifer

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    Thanks man -- cool link
     
  2. Pantlegz

    Pantlegz Diamond Member

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    Yesterday:

    Deadlift:
    5x225
    3x315
    2x405
    5x450
    10x450
    3x455

    Press:
    5x135
    3x145
    1x155
    10x165

    Pissed that my grip went to shit on the first set of deadlitfs, I don't really know why I did a few more at 455 it just sounded like fun after my presses. And Presses were surprisingly easy, the last rep was a bit of a grind but nothing major.
     
  3. Pantlegz

    Pantlegz Diamond Member

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    Squats:
    5x225
    5x315
    6x5x385

    Good mornings:
    10x135
    2x10x185

    Pallof press:
    3x10x140

    Box jumps:
    3x10

    Today was much easier than last week, felt a lot stronger, can't wait for the next few months of low volume training.
     
  4. lawlz

    lawlz Member

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    Nice log man! Very strong. Keep up the hard work!
     
  5. Pantlegz

    Pantlegz Diamond Member

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    Yesterday

    Bench Press:
    5x135
    5x185
    5x225
    5x5x250
    10x250

    Pendlay Rows:
    8x185
    3x5x225

    Dips:
    3x10

    Clean and Jerk:
    3x135
    3x155
    3x175
    3x195
    2x1x225

    Cleans were looking quite a bit better, hit 225 legitimately twice. I still need to work on catching the bar lower, but I decided yesterday to work in front squats to help with that. My Jerks are considerably better, only my fingers are on the bar until it's locked out, I was pretty much catching the weight overhead which forced me away from my old jerk press technique that I was doing that I didn't need to. Bench press was pretty easy as well, my goal for the lat set was 8 and I hit 10 without struggling just decided that was a good place.
     
  6. Pantlegz

    Pantlegz Diamond Member

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    Deadlift:
    5x225
    5x315
    5x5x405
    8x405

    Press:
    5x135
    5x145
    5x5x150
    8x150

    GHR:
    3x8x35

    Seated cable row:
    3x10x170
     
  7. Pantlegz

    Pantlegz Diamond Member

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    Squats:
    5x225
    5x315
    3x405
    4x5x425

    Good mornings:
    5x135
    5x185
    5x225

    Pallof press:
    3x10x140

    Box jumps:
    3x10
     
  8. Pantlegz

    Pantlegz Diamond Member

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    Yesterday:

    Bench Press:
    5x135
    5x225
    2x235
    2x260
    4x5x280

    Rows:
    3x10x185

    Dips:
    3x10

    Woke up and my neck was hurting again out of the blue. I felt it a few times when I was unracking the bench press and bending down to do rows. I worked on it a little bit and got a pretty decent massage and it's feeling better today, but I'm wary of deads and press tomorrow.
     
  9. Pantlegz

    Pantlegz Diamond Member

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    Yesterday:

    Deadlifts:
    5x225
    5x315
    3x405
    4x5x440

    Press:
    5x135
    4x5x165

    GHR:
    3x10x45

    I got a little to far forward with the deadlifts towards the end but managed to hit all the reps. Considerably harder when form goes to shit but still doable. Press was very easy which was surprising since my neck has been bothering me.
     
  10. Pantlegz

    Pantlegz Diamond Member

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    Last night

    Squats:
    5x225
    5x275
    3x315
    2x385
    1x415
    1x430
    7x470

    Good mornings:
    5x135
    5x185
    5x235

    Pallof Press:
    3x10x130

    Weighted 24" Box jumps:
    2x10x50
    10x30

    Squats went a lot better than I expected them to. I think that's 2 reps more than my previous 475 AMARP. Tried weighted box jumps for the first time and they went a lot better than expected. The first set was a little off but it was more mental than anything after the first 5 it was easy as well. I think I was used to using my arms which is difficult with dumbbells in both hands. I was also doing my best to land with my legs as straight as possible, with a little bend in them of course.
     
  11. Pantlegz

    Pantlegz Diamond Member

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    Bench Press:
    5x135
    5x225
    3x250
    2x270
    1x290
    8x305

    Pendlay Rows:
    3x5x225

    Clean and Jerk:
    3x135
    3x155
    2x175
    1x185
    1x195
    1x205
    2x1x225
    fx2x245

    dips:
    3x10

    Such a great day, I don't know what it was but I didn't want to leave the gym when I was done. I was surprised to get the 8th rep at 305. I wasn't surprised that I missed the 2 reps at 245 that was a stupid weight jump considering I just hit 225 not that long ago, I don't know what I was thinking. I probably wasn't. Dips are becoming a joke, I think they might have a weight belt at the gym I'm going to have to put to use.
     
  12. Zivic

    Zivic Diamond Member

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    that's a good lift...
     
  13. Pantlegz

    Pantlegz Diamond Member

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    Last night:

    Deadlift:
    5x225
    5x275
    3x315
    3x385
    2x405
    1x430
    1x455
    7x485

    Press:
    5x135
    1x150
    1x160
    1x170
    7x180

    GHR:
    3x10x45

    I'm feeling the CNS hit from this today, it seems like as the weeks progress this day is the second worse, following what is to come in about a month, unless I change up my programming for the PL meet in March. I slept for 11 hours and still didn't want to get out of bed. Normally I'll get 6-8 hours of sleep a night. The lifts went ok, I had to readjust my grip a few times at 485 which sucked, I think for going much heavier I'm going to need chalk or straps until my grip can catch up. Also no more Oly lifting for the next 2 months, it's not going to help my deadlift at all.
     
  14. Pantlegz

    Pantlegz Diamond Member

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    Squats:
    2x5x225
    8x3x340
    5x5x315

    Reverse Band Squats:
    2x455

    Leg Press:
    15x455
    2x15x545
    15x595

    Back Extensions:
    3x13

    KB swings:
    3x15x35

    Well... day one of Cube Method and it was quite a bit more intense than anything I've done in the last 6 months. I followed the first 3 weeks exactly from the manual because I didn't have much time to make adjustments last night. I'll look into it more for the next 2 waves leading up to the meet. So far it's a bit of an improvement over Juggernaut Method.
     
  15. Pantlegz

    Pantlegz Diamond Member

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    Bench Press:
    10x135
    5x225
    3x260
    5x2x270 - 3 second pause at the bottom
    2x15x225

    Press:
    3x12x115

    Lat pulldowns:
    3x12x150

    Triceps pushdowns:
    4x25x100

    DB shrugs:
    3x15x100

    I had a hard time getting my coat on when I left the gym today my arms were so sore. I think it'll get better as the weeks go on, I'm very not used to doing presses after benching and it shows. I thought I was going to hit 135 but after 5 reps I dropped the weight down, it sucks but it's good. I'll try to add another press day where I can go heavier and lower reps. Shrugs suck I've never been good at them but my traps are massive anyway, but I'm sticking to the program to see how much it helps.
     
    #715 Pantlegz, Jan 15, 2013
    Last edited: Jan 16, 2013
  16. Pantlegz

    Pantlegz Diamond Member

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    Deadlift:
    2x5x225
    3x315
    8x385
    2x3x430

    SSB squat:
    5x225
    3x8x275

    Front squat:
    3x8x185

    Pendlay rows:
    3x8x155

    GHR:
    4x10x45

    Back extensions:
    50

    A lot less Deadlift volume today, which was nice. All the squats were light, ssb was strange but I figured it out on the last set. I'll go heavier on both squats next time. Also going to add heavier ohp back to Deadlift days. So far, cube method is great.
     
  17. Pantlegz

    Pantlegz Diamond Member

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    Squats:
    5x135
    5x225
    3x315
    2x365
    1x405
    5x3x430

    Lunges:
    12x135
    12x185
    12x205

    Good Mornings:
    3x8x225

    Pallof Press:
    3x10x130

    back raises:
    50

    Leg Press:
    3x20x505

    KB swings:
    3x15x35

    Leg curls:
    2x50x100
     
  18. Pantlegz

    Pantlegz Diamond Member

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    Incline Bench Press:
    5x135
    5x185
    3x225
    8x240

    Close Grip Bench Press:
    10x135
    2x12x225
    2x8x225

    Press:
    3x12x135

    Incline DB Bench Press:
    3x12x50

    Flys:
    3x15x45

    Triceps pushdown:
    2x25x100
    2x25x110

    Weighted Box Jumps:
    3x10x60

    My arms were shot after the close grip bench and it only got worse from there. I felt like the flys were horribly awkward and I probably wasn't doing them correctly. I also noticed that I'm very front delt dominate in my upper body lifts, after everything I did that's the only place that really hurt and it didn't really matter what I was working. Should have added in some DB rows and curls, I'll add them to the routine for my next bench press day.
     
  19. Pantlegz

    Pantlegz Diamond Member

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    deadlift:
    5x225
    3x315
    8x3x325

    rack pulls:
    3x12x275

    SSB squats:
    3x12x315

    Barbell Shrugs:
    10x135
    10x255
    3x12x315

    T-bar Rows:
    5x8x135

    Lat pulldowns:
    3x12x150

    Hyperextensions:
    50

    The volume today was awful, more so the rack pulls that the deadlifts. They came up fast and didn't rest much between sets, maybe 30-60 seconds, just enough to allow my grip to recover a bit. Decided to work on my front delt dominance so I'm adding in some upper back work to help out there.
     
  20. Pantlegz

    Pantlegz Diamond Member

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    yesterday:

    Squats:
    10x135
    5x225
    5x315
    3x335
    8x380
    50x135
    Wide Stance Squats:
    2x8x225
    3x8x315

    Lunges:
    3x15x185

    Pallof Press:
    3x10x120

    EX bar curls:
    3x12x60

    KB swings:
    3x15x35

    I was feeling like crap all weekend and almost didn't make it to the gym but decided to push through anyway and it went better than expected. The 8x380 was surprisingly simple, I got a spotter but didn't come close to needing any help. He made a joke about me just showing off, at least I think he was joking. He was squatting ~225 next to me and a made a comment after the lift about it always being easier when there's a spotter there. I thought the 50 rep squats were going to be a lot worse too, but I didn't need to stop to catch my breath until about 35, then again around 45. The last 10 were a bit grinding but really it was just a matter of pushing myself to do 50 squats in a row, the weight didn't seem to make any difference at all.
     
  21. KIAman

    KIAman Diamond Member

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    You are a beast with squats. For the hell of it, I loaded up 385lbs on the bar just to hold it on my back and it felt like my entire body was being crushed.

    I've been sick all weekend and thinking of skipping tonight but reading your post gave me motiviation to push through it and lift.
     
  22. Pantlegz

    Pantlegz Diamond Member

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    Thanks, I forget that I'm not normal and the weight I move it kinda decent. Be careful lifting when you're sick, if your body is working on recovering rather than fighting off the infection it can make it worse or last longer.
     
  23. Pantlegz

    Pantlegz Diamond Member

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    Yesterday

    Incline Bench Press:
    5x135
    5x185
    5x225
    5x245

    Bench Press:
    8x3x205

    Triceps Pushdowns:
    3x15x150
    Incline DB Press:
    3x15x60

    Flys:
    3x15x35

    DB military press:
    10x55
    10x65
    6x70
    6x65

    Weighted Box Jumps:
    3x10x70

    Still not feeling the greatest but getting better. Everything went ok, I wasn't sure about the weight to use for either DB press but I feel like I guessed pretty well. I'll tweak it a little more for the next time.
     
  24. Pantlegz

    Pantlegz Diamond Member

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    Deadlifts:
    2x5x225
    5x315
    3x335
    5x2x430
    2x8x385

    Rack pulls:
    1x405
    1x455
    1x495
    1x515
    1x545

    DB rows:
    3x10x100

    DB shrugs:
    3x20x75

    Tbar rows:
    3x10x225

    Prone Bridges:
    3x90 sec

    deadlifts felt really solid, the rack pull at 545 went up fast. I noticed with my DB rows that my left side is way under powered, I struggled quite a bit there and my right side was pretty easy. And it's a pain in the ass to find someone to anchor the bar for Tbar rows because the stupid gym doesn't have the proper equipment.
     
    #724 Pantlegz, Feb 1, 2013
    Last edited: Feb 1, 2013
  25. Pantlegz

    Pantlegz Diamond Member

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    Squats:
    5x135
    5x225
    5x315
    6x2x350
    5x5x335

    Reverse Band Squats:
    2x2x495

    Leg Press:
    4x15x505

    Pallof Press:
    3x10x130

    KB swings:
    3x15x35

    Hyperextension:
    50

    Not a bad day, everything went as expected. Leg press after all those squats were a bit tough bit I managed.