Pantlegz's Workout Journal

[Pantlegz]

Failed at Worlds too, it was better than Pan's but no podium so.. Back to lifting a little more. I haven't decided what my goals are other than just continuing to move. Probably more GPP than power lifter focused - once I get around to making actual programming changes. For now I'll just go lift and bastardize whatever programs I've used in the past.

 

[highland145]

'sup Pantz, for some reason I've missed your thread. Pics? I'll look back a page or 2. Your brother lifted too, right? Sorry but my memory is the shits.

edit: That was Konig.

 

[Pantlegz]

You haven't missed much, I've probably only lifted 20 times this year. I need to get back in the habit of logging everything in a timely manner. Like this last week I was in a couple times but didn't log anything. Managed to squat 455x2 and deadlift 495 without much trouble so I don't think much strength was lost because I've been fairly active outside of lifting but I wouldn't be surprised if I would have to work back up from 550 to 600 again, I figure the top 10% falls off fairly quick and it's been a couple years since I went that heavy anyway. But I also don't plan on lifting that heavy for a while, if at all.

 

[Pantlegz]

Bench press:
10x135
5x225
5x2x280
1x315
10x225
12x225
10x135

Deadlift:
10x135
10x225
5x315
5x405
5x430
3x430

Front Squat:
10x45
10x85
10x135
3x5x185

Bulgarian Split Squat( weight per dumbbell. reps per leg):
10x0
3x10x30

Not too shabby, feel a little weak but overall not too terrible. 430 was supposed to be a set of 8 but on the 5th rep I came up too fast and the bar jumped a little at the top, breaking my grip so I took a minute to catch my breath and hit the last 3 with ease. Bench felt good too, I was a bit shaky at 315 but the bar went up fast. I have also decided to do more single leg work, I've been working on pistol progression too but it's very slow going so it will probably be awhile before I actually log anything there but expect to see at least one single leg exercise per day (mostly lunges and split squats for a while) I also intend to work in more direct core exercises, I've been doing lots of planks outside of the gym so I'll have to find something other than crunches to keep it interesting.

 

[Pantlegz]

Seated Calf raises:
3x10x225

Squats:
10x45
10x135
5x25
8x315
6x365
5x425
5x3x455

Front foot elevated split squat:
2x10x0
10x30
2x10x0

RDL:
10x135
10x185
2x10x225

Planks:
3x10x30 seconds

Side planks:
3x10x60 seconds

Squats were brutal, 315 felt heavy until I did the first rep. Then 365 felt heavy until the first rep, and so on. I feel like I was strongest on my 3rd set of 455, after that I needed a spot just to be safe but I got all the reps in for the day. The split squats were quite the learning experience, for whatever reason I wanted to lean forward and push off of my front leg rather than drop straight down and push off of my bottom leg, I thought adding weight might help but it didn't so I went back to just body weight. I think my the end I had it pretty much down but it's going to take a while to get the hang of. I also feel like I'm missing an exercise after squats but I can't think of what it might be. I was really pretty surprised I made it through the heavy squats today after so much time off and the little lifting I did might have had a couple reps over 400, let alone 15@455 but I'm sure my legs will get payback tomorrow.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
8x3x370
3x12x315

Front foot elevated split squat:
3x10

HB Squats:
10x135
5x225
3x5x315

Headstands:
3x30-45seconds

I don't know why today felt so much harder than it looks when I type it out. The higher rep deadlifts really drained me but I think I got the split squats mostly figured out so I'll add some weight next time. HB squats were super easy even though I was exhausted by the time I got there. headstand should progress to handstands before too very long, balance was solid.

 

[Blackjack200]

I don't know why today felt so much harder than it looks when I type it out.

That's 10 tons of deadlifts, seems like pretty high volume, even for a strong guy, no?

 

[Pantlegz]

That's 10 tons of deadlifts, seems like pretty high volume, even for a strong guy, no?

Yeah, I just figured it should have been easier both before and then looking back at the numbers. I think the higher volume sets were the real killer.

 

[Pantlegz]

Yesterday

Squats:
10x0
2x10x45
10x135
10x185
5x225
8x315
6x365
8x405
30x135

Front foot elevated split squat:
10x0
2x10x35
10x0

Planks:
3x30

Side planks:
3x30

I decided to skip Sunday, my SI was bothering me quite a bit after deadlifts Thursday it was still sore yesterday but not nearly as bad. Luckily it was a lighter day of squats and I skipped RDL's to try to save my back.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x5x225

SLDL:
3x10x135

Deadlifts:
10x135
10x225
5x315
5x365
5x405
3x425
1x455
2x5x225

RDL:
3x10x135

Bulgarian Split Squat:
10x0
3x10x70
10x0

I was a bit hesitant to do many deadlifts but I've been working on Sacrum mobility all week and it seems to have paid off. Granted this wasn't the deadlift weight/volume I was supposed to do for the day everything went well and my back/hips aren't bothering me this morning. During the split squats I noticed that my right hip flexor was very weak, it was hard/awkward getting even 70lbs with my right leg forward. I'm guessing this is somehow related to my SI issues since it's the opposite side.

 

[ngocnghith2]

I think we have a misunderstanding of what I mean when I say I'm not counting calories. I don't weigh out my food or get a measuring cup when I pour a glass of milk. but I have a good idea of what I'm eating and how many calories I'm taking in. But I will take your advise and start tracking them on fitday just to make sure i'm doing ok for a little while.

 

[Pantlegz]

I apparently forgot to log last Sunday's lifts:

Squats:
10x0
10x45
10x135
5x225
5x315
6x2x370
2x455 - reverse band
5x5x315 - High Bar

Back Extensions:
3x10

Front leg elevated split squats:
10x0
3x10x30
2x10

Planks:
3x45 seconds

Side Planks:
3x60 seconds

I decided not to lift for the rest of the week due to a BJJ competition Saturday in which I took first in all 3 divisions I participated in.

 

[Pantlegz]

Bench Press
10x45
10x135
5x225
5x275
3x2x315
3x10x225

Lat Pull-downs:
3x10x160

Front Squats:
10x45
10x135
10x185

Squats:
10x45
10x135
5x225
5x5x315

Fairly heavy bench pressing again felt good, the last 2-3 reps were harder than I would have liked them to be but it is what it is and I neglect bench press so much I shouldn't expect anything more. I decided to throw some squats in at the end just because I can. 315 was super smooth and unlike the last couple weeks even the first set felt light, I cut rest down to less than 30 seconds for the last 3 sets.

 

[Pantlegz]

SLDL:
2x10x45

Deadlifts:
10x135
5x225
5x315
5x365
5x405
3x455
2x495
2x505
2x515
1x515

Snatch Grip Deadlifts:
2x8x225

Penlday Rows:
3x10x135

Back Extensions:
3x10

Deadlifts felt really good, my grip was holding me back more than anything. I made a couple changes to the way I pull which seems to have helped a lot. I also decided against squats to save any additional wear and tear on my lower back, not that it's bothering me but I'm wanting to keep it that way and since I haven't pulled heavy in quite a while I figured this was the direction to go.

 

[Pantlegz]

Squats:
2x10x0
2x10x45
10x135
5x225
8x315
6x365
5x405
6x455
3x8x315

Front leg elevated split squats:
3x10

Holy hell the squat volume was brutal. Another ~10-ton day. I wanted to add weight to the split squats but I barely made it through them with no weight. I also wasn't able to hold a plank because my legs were so done so I called it good from there.

 

[Pantlegz]

Forgot to log Sunday...

Squats:
2x10x45
10x135
10x185
8x225
8x275
6x315
4x365
2x405
1x455
5x2x405
2x455
5x5x315

Leg Press:
4x10x655

Front foot elevated split squat:
2x10x25
10x0

Planks:
3x30seconds

Side Planks:
3x30 seconds

Twisting Back extensions:
3x10

This was another brutal session, 405 felt heavy I tried to warm up more than normal because I was feeling a bit stiff but I wasn't loose until towards the end of the 5x5. Leg press was just leg press and I'm finally getting used to the split squats. I'm still sore from this a couple days later, I barely made it to BJJ yesterday but I'm glad I did I felt better after moving around a bit. Still sore as shit though.

 

[Pantlegz]

Yesterday

Deadlifts:
10x45
10x135
5x225
5x315
6x2x405
3x8x315

Squats:
5x5x315

Pendlay Rows:
3x10x185

Pull ups:
2x5
4

Twisting back extensions:
3x10

I got a late start, seems like that's the theme of my whole life this week, so the gym was more busy than normal so I couldn't find space to do my split squats and I was feeling a little lazy. Deadlifts felt much better than the last time I did a similar workout.

 

[Pantlegz]

Quick chest/upper day before BJJ yesterday:

Press:
10x45
10x65
10x95
5x5x145

Bench Press:
10x135
10x185
5x5x225
3x5x245
3x275

Pull ups:
5x3

Nothing too crazy, pressing before bench press was rough, as always. I also worked in pull ups as a superset which made the top half a bit more difficult too.

 

[Pantlegz]

Thursday:

Deadlifts:
2x10x45
10x135
8x225
5x315
4x405
5x455
3x475
1x495
1x515
1x525
1x535
fx545
3x8x315 - snatch grip

SLDL:
3x10x135

Pendlay Rows:
3x10x135

Front foot elevated split squat:
3x10x30

Planks:
3x60 seconds

These were super heavy, my form started to break down at 535, the 545 attempt was pretty half assed but I gave it a shot anyway.

 

[Pantlegz]

Last Thursday, I forgot what I did last Sunday.

Deadlifts:
10x135
10x225
6x315
3x365
1x405
3x12x315

Squats:
10x135
10x225
3x8x315

Lat pulldowns:
3x10x150

Twisting back extensions:
3x10 (each side)

Crunches:
4x25

This was day 1 of my first deload week. I ended up not lifting Sunday (8/20) because I spent most of the weekend doing Jiu-Jitsu and I was exhausted by Sunday. I'm going to deload this week and depending on how I'm feeling I may take next week off, then ramp back up. I'll also be ending my cut in the next 3-6 weeks depending on how I feel and where my weight is so I should have a bit more energy and might make some actual gains after a couple weeks on maintenance which should last through the holidays. Maintenance should eventually give me about 500 more calories a day and based on my average loss over the last 8 weeks that should still put me at about half a pound a week in weight loss. I'm anticipating ending at around 230 (I'm sitting at 248 today) and hopefully I'm around 225 come the first of the year which means I'll either have a super easy cut to 220 or if I still have a bit of fat to lose I'll change my goal to compete at 208, which means I'd like to be walking around at 205. I still feel that 205 is going to be a hell of a cut but it's too far away to say for sure but the way it stands today I feel I've got the fat to lose so I might as well.

 

[Pantlegz]

Sunday, I forgot what I did Thursday

Squats:
10x0
10x45
10x135
8x185
8x225
6x275
4x315
2x365
1x405
3x8x315

Seated calf raises:
3x10x225

Front foot elevated split squat:
3x10x30

Twisting back extensions:
3x10

Lat pulldowns:
3x10x190

planks:
3x30sec

Another good deload day, this was the end of my 2-week deload. I'm still contemplating taking a week off of lifting all together just to give my body a little more time to recover. I also might have a pro BJJ match at the end of September which might throw a bit of a wrench in my lifting plans, or at least slow them down. I would probably end up "deloading" for the whole month, basically just focus on GPP and going through the motions but we'll see how that pans out over the next week or so.

 

[Pantlegz]

Wow, a month without an update. You guys probably thought I died or something. Not dead, lifting took a backseat to BJJ again. I was still lifting for the last month, keeping it below 405 and only 1-2 days a week. I've dropped down below 240 for the first time in a couple years and I still think that 221 is going to be easy to make for next March and based on how squishy I still feel I am, 205 still isn't out of the question. I have ~2 weeks left in my cut before I start a long maintenance through the end of the year. I may also do a cycle of Cube depending on what happens with my grappling schedule. Speaking of grappling, I won my Pro debut in Tulsa Friday by submission in less than a minute! I applied for another pro match in Dallas in November - if I get on that then lifting will continue to stall if not, then I'll probably try to lift as heavy as I can while I'm on maintenance then cut back after the first of the year when I'm gearing up for Pan Am's/Worlds and whatever else next year has in store for me.

http://www.mikecalimbas.com/BJJ/F2WPRO48/i-XWNMJZ2

 

[Blackjack200]

Congrats!

 

[Pantlegz]

Yesterday:

Squats:
10x45
10x135
10x185
8x225
8x275
3x315
5x365
5x405
1x455

Lat pulldowns:
3x10x200

Deadlifts:
10x135
8x225
5x315
5x365
5x405
5x455
1x495

Dead hang:
3x10 @ 30 seconds

Box pistols:
3x10 per leg

I figured I should attempt to start logging my lifting again. This was my first day back since a week before competing (9/22) so it was just getting back under some weight and moving. Squats felt a little heavy, deads did not. I have one week left on the cut, last week kind of slowed down weight loss because I was eating more carbs anticipating needing to put out a lot of effort Friday but it ended up not being necessary so I was carrying a bit of water and the momentum of weight loss was sort of lost, I've gone from 242 to 239 since Sunday (from 238 last Sunday) but honestly even if I stopped my cut today and maintain right around 240 through the end of the year would be fine with me but I'm going to finish my 15 weeks strong (and hopefully 235).