Pantlegz's Workout Journal

[Pantlegz]

Bench Press:
5x135
5x225
3x275
3x2x290
2x15x225

Lat pulldown:
2x15x170
15x150

Triceps pushdown:
4x25x120

DB shrugs:
3x15x80

Press:
12x135
6x135
6x115
12x115

 

[Pantlegz]

deadlift:
5x225
5x315
3x365
1x405
6x430

Rack pulls:
1x405
1x430
2x3x460

SSB Squats:
5x135
5x225
3x8x315

T-bar Rows:
8x180
8x225
8x205

Front Squats:
3x5x225

GHR:
4x10x45

Back Raises:
50

Blew through a grip plateau I'd had for quite a while. did everything up to 405 with just a hook grip and 430's with switched grip but it felt considerably easier than before. the rack pulls were all hook grip too. SSB squats still feel weird, I'm not sure why but they're a lot harder than straight bar squats, it could be the lack of Oly shoes that makes it feel different, I'm not entirely sure. Everything else went as expected.

 

[Pantlegz]

Squat:
5x135
5x225
5x315
3x405
1x425
3x2x460

Good Morning:
3x8x225

Walking Lunges:
3x12x135

Leg Press:
3x20x505

Hyperextensions
50

EZ-bar Curls:
2x10x70
10x60

Squats felt solid, it's been a while since I've had that much weight loaded up but it went up without issue and with minimal rest between sets. Leg press is getting easier as well. I really need to pick up my stretching, I did some last night and was pretty tight. Foam rolling was very painful too, it's amazing what can happen when I start slacking for even a week or 2.

 

[Pantlegz]

Incline Bench Press:
10x135
5x225
3x245
5x270

Incline DB Bench Press:
10x75
2x20x50

Close Grip Bench Press:
3x8x225

Triceps pushdown:
3x25x110
20x110 + 5x100

Flyes:
3x15x35

Weighted Box Jumps:
3x10x65

Press:
12x135
2x12x115

Today was the first time I'm missed a rep on my main lift and it sucks. For whatever reason my incline bench press sucks, half the reps I had to force my ass back onto the bench. I also went a bit heavier than I should have with the close grip bench, only getting 8 reps per set rather than 12. Flyes seemed lighter than what I've done in the past too, but with better form. Now that I think about it, everything sucked. Even my grip on the weighted box jumps seemed like it was getting weak on the last set. The last few nights I haven't been sleeping the best, at least when I wake up I don't feel rested. And I haven't been drinking nearly enough water, I'm down to 2-3 liters a day from 5-6. This slacking needs to stop...

 

[Pantlegz]

Deadlift:
5x225
5x315
6x2x350

Rack Pulls:
3x12x315

SSB Squats:
3x12x315

Barbell Shrugs:
12x225
12x275
12x315

T-bar Rows:
8x135
8x225
8x255

Lat pulldows:
2x15x170
15x150

Hyperextensions:
50

Press:
5x135
5x155
5x175
5x195

I'm pretty happy with my OHP progression lately. 195 didn't feel too heavy, even for being at the end of the workout because I almost forgot about it. The last rep was a bit of a push press just because my lats were a little strained at that point. the last set of rack pulls were more like SLDL's in the rack and I felt it afterwards a little. I should have slowed down a little and kept my form in check. SSB's are getting better every time I'll probably bump the weight up a bit next time.

 

[Pantlegz]

Sunday's workout

Squats:
5x225
5x315
3x365
1x405
6x430

Wide stance, low bar squats:
3x8x315

More Squats:
50x135

Leg Press:
4x15x505

KB swings:
3x15x35

Hyperextensions:
50

I pull a muscle in my back on rep 3 at 430 but I managed to pull through. It hurt like hell all Sunday but felt better Monday and it's pretty much normal. Everything else went as expected, but for whatever reason the 50 squats felt a lot harder this time around. It probably has something to do with drinking over the weekend. Which I'm not doing anymore after my birthday, tomorrow, until at least march 16th, I may push it out to April 6th when I have a BJJ tournament. We'll see...

 

[Pantlegz]

I didn't bother getting on the computer on my birthday or on the snow day yesterday so without further ado Tuesdays log.

Bench Press:
10x135
5x185
6x2x220

Incline Bench Press:
15x135
2x15x155

Triceps pushdowns:
2x25x120
2x15x150

Press:
3x10x135

DB Press:
3x10x50

Weighted box jumps:
3x10x65

Flyes:
3x15x35

hyperextensions:
50

I messed up a little today, there was supposed to be more DB work than there was but since I'm still not really comfortable with the incline press, I did barbell instead. Then I accidently did barbell press instead of DB press, so I did both but the DB press was pretty light and my shoulders were shot at that point. Flyes are feeling better, I keep a bit on a bend in my elbow, rather than keeping my arms completely straight. I don't know if it matters. I was also thinking that some of the weights don't make much sense. For example today was 6x2x220 which is the same weight I do for my burn out sets(15 reps) on my heavy bench days. I know it's supposed to be explosive and I'm moving the bar as fast as possible but it really doesn't seem like I'm pushing any weight. If I rest between sets it's like 30 seconds then I hit another. This time I took a bit more of a rest between sets 3 and 4 to get a drink of water but over all the amount of rest needed and the lack of work done makes these days seem sort of pointless. Unless they're put in as a sort of active rest day, where you're working but not so hard that it's going to take much of a toll on your body/recovery time.

I'll be making up yesterday's lifting tonight before BJJ.

 

[Pantlegz]

Friday's workout since I was lazy and didn't get around to posting it on time.

Deadlift:
5x225
5x315
3x405
2x3x460
1x495
1x515
1x545 PR
3x8x350

DB rows:
3x10x100

DB shrugs:
3x20x85

Hitting 545 was massive and it felt easier than I expected. There was a little bit of a leg shake about half way up but it was quick and powerful. I probably had another 10-20lbs in me but I'll save that for a in a few weeks. I had to cut the workout short to make it to BJJ. Stupid snow fucking everything up, Supposed to get more tomorrow too...

 

[Pantlegz]

Squats:
5x225
5x315
5x2x380
5x5x315

Reverse Band Squats:
2x495
2x545

Leg Press:
4x15x595

Pallof Press:
3x10x140

KB swings:
3x15x35

hyperextensions:
50

First exercise of the last 'wave' and I'm feeling good. I used thick bands for the band squats and both were effortless. the 5x5x315 I alternated between high and low bar squats. I think I'm going to focus more on low bar for going heavy it felt a lot easier than high bar. Everything else went as expected. My weight is on track, I'm at ~250 in the mornings I've got 8 lbs in 3 weeks, which I think I can hit easily without cutting any water.

 

[Pantlegz]

Bench Press:
10x135
5x225
3x275
1x305
1x315
1x325
1x345
2x15x225

Lat pulldown:
2x12x170
12x150

Press:
12x95
3x12x115

Weighted box jumps:
3x10x70

Triceps pushdowns:
4x25x120

DB shrugs:
3x20x110

Nice bench day. 345 was 20 more than I was supposed to do, hit it without a spotter with ease. Everything else fell into place as well. pull downs were solid, my delts and lats were fried when it came to the press but I managed to push out 30 reps at 115 which at any other point would be laughably easy. weighted box jumps went good too, I don't think I've done them with 70lbs before but they were pretty easy and tiring at the same time.

 

[Pantlegz]

Deadlift:
5x225
5x315
3x405
1x425
2x460

Rack pulls:
1x405
1x455
2x3x495

SSB squats:
3x8x315

Pendlay Rows:
3x5x225

Power clean and Jerk:
3x135
3x155
2x185
2x1x225

I didn't get as much in as I would have liked to today, the gym was freaking packed. I couldn't do my hyperextensions or GHR because the only thing to do them on was taken pretty much every time I looked over, by the same guy. So I did clean and jerks instead. Deads were easy, I felt like I was holding a lot back only going up to 460 hopefully I get a good squat session out of it Sunday. SSB's are getting a lot easier too, I should have added weight but I had to do them between my deads and rack pulls because the only squat rack was in use and I was using a bench press bar to do my deads. I probably pissed someone off. It was strange, both squat stations were full but all 4 benches were empty, this never happens.

 

[Pantlegz]

Heavy Squat day!

Squats:
5x225
5x315
3x405
3x455
1x495
1x505
1x515
1x545 PR

Good mornings:
8x225
2x8x275

Leg Press:
20x505
2x20x595

Hyperextensions:
50

Pallof Press:
3x10x130

Video of the squat: youtu. be/k5-kf-k4T84 - let me know what you think of the depth. I think it might just barely be legal.

Felt awesome today, only belted up for 545. Everything went up easily, I think my squat for the meet is going to be 515/545/565 simply because I don't want to DNF if miss anything heavier opening up then have to deal with psyching myself out and fucking up more. I did some reading and their bench press regulations say that I have to have my index finger covering the ring at 81cm, which is quite a bit wider than I normally bench. I'm going to mess with it Tuesday even though I maxed last week. I'll probably do some bench work all this week since I'm not supposed to lift, heavy, after this week. My weight is ok, woke up at 251, I would like to be a little closer but 9lbs in 2 weeks isn't bad. I'm going to work on cutting out sodium this week and hopefully drop some more water weight.

 

[SociallyChallenged]

Looking at the youtube video frame by frame, I don't think the rep would count in a powerlifting meet, but who the hell cares? The squat was like 2in too high. Does that mean you're not able to squat 545lbs in a functional manner? No way. I'd trust you to pick a mini cooper off a trapped family any day Sick squat anyhow. If you were doing 3/4 squats, I might reprimand you, but that's a legitimate strength training squat. It may not be powerlifting standard, but even powerlifters screw up height during meets. Well done.

 

[Pantlegz]

Bench Press:
5x135
5x225
3x245
2x275
2x290
1x315
fx355

Close grip bench press:
2x10x225

Triceps pushdowns:
3x25x120

Squats:
5x225
5x315
3x365
3x405
2x455
1x495
1x545

Today was a bit off. I hurt my arm pretty bad benching, it's the same left elbow/triceps. Right now it hurts to do anything but I'm icing it and will get it massaged tomorrow. I'll probably not lift the rest of the week. At least not lift anything that will require me to push with my arms. I might be ok deadlifting but I don't think rows will happen and OHP is out of the question.

@SC - Thanks, that's kinda what I was thinking regarding the depth. I kind of shifted forward towards the bottom a little which messed it up. It was a lot better today, I made sure to sit back into it. Even in tennis shoes without a belt it went up with ease.

 

[Saint Nick]

Pantz I was curious what your diet is looking like these days? What would be a typical day for you diet-wise?

 

[Pantlegz]

I'm cutting right now so it's a bit different than 'normal' but I don't really have a normal diet, it's always being tweaked. Since I'm most concerned with losing weight I haven't even been counting calories just eating less than I was when I was bulking. I've found IF to be most effective for me when I'm trying to bulk but not so much when I want to cut so currently I'm looking at something like..

Breakfast:
1/2-1c oatmeal with some fruit/honey for flavor
1-2c 2%milk

Lunch: this varies a lot, sometimes leftovers from dinner other times I'll just cook something up really quick.
Chicken of some sort or 80/20 beef
1-2 slices of bread
1-2c random veggies
1c 2% milk

Dinner:
Meat with very little to no carbs. I've got a good meatloaf recipe that works well for me, basically 1-1.5lb hamburger, 12-18oz (uncooked weight) bacon, 1/4c of smashed corn flakes, 1/4c milk and a few cups of cheese. - this makes 3 servings for me

Or a chicken chili, that is a bit more carb heavy. It's 2 chicken breasts, 1can of rotel, 1can black beans, 1can of corn, 8oz cream cheese and I'll throw some cheese in to make it a bit thicker. - this makes 2-3 servings for me

If I'm really going light on carbs, it's Tilapia with spinach and roasted veggies. I'll just eat as much as I can handle.

Over all it's working well, I started cutting about 8 weeks ago at 265-270 and I went to bed last night at 247.6

I've got a few other go-to's that I can't think of off the top of my head. But it's got a lot to do with carb timing and working out like a mad man, on my off days I do 2-3 hours of BJJ that I don't log here. I just try to get 80-90% of my carbs in before my workout, I'd like to get all of them in but most of the time that really isn't an option. There is an article at JTS that goes over their carb timing which is a bit more extreme than what I do that you might want to look into.


When I'm bulking, I'll use a lot of the same recipes and carb timing but I'll bump my food intake up about twice what I'm eating now. The calorie count is something like 3500 on non-lifting days and 4500 on lifting days. Normally I'm not worried about my weight, just what I look like so during the winter I'll pack on a few more pounds and the summer I tend to be a little lighter. Eventually I'd like to maintain around 230-240 but I'm not sure that'll be possible if I want to continue to make the progress I'd like to make.

I'm sure this is way more information than you wanted, hopefully it helps a little.

 

[Saint Nick]

Good detail. Thanks. I think I'm right on track with eating at least 3500 daily. I should probably up it on work out days. Last Friday, I did 250 on squat and felt destroyed for about a day and a half afterwards. I think my body was screaming for food. Of course, I also started getting sick Saturday afternoon.

I have a hard time filling up on meat and carbs only. Been having to increase my fat intake a little to hit my calorie goals. Right now running something like 150F, 350C, and 200P each day. Might have to eat some more carbs on workout days and go for 450C.

 

[IHateMyJob2004]

Looking at the youtube video frame by frame, I don't think the rep would count in a powerlifting meet, but who the hell cares? The squat was like 2in too high. Does that mean you're not able to squat 545lbs in a functional manner? No way. I'd trust you to pick a mini cooper off a trapped family any day Sick squat anyhow. If you were doing 3/4 squats, I might reprimand you, but that's a legitimate strength training squat. It may not be powerlifting standard, but even powerlifters screw up height during meets. Well done.

Wrong thread? Just curious.

 

[IHateMyJob2004]

PaNTZ,

No egg in that meatloaf to act as a binder?

 

[Pantlegz]

Yes there is egg in it, I knew I was forgetting something.

 

[Pantlegz]

Wrong thread? Just curious.

Nope, the post above has a squat video

 

[IHateMyJob2004]

Nope, the post above has a squat video

Oh, I see it now. My bad.

 

[Pantlegz]

Deadlift:
5x225
5x315
6x2x350

Rack pulls:
3x12x275

Pendlay Rows:
8x135
3x8x185

Squat:
3x8x365

Hyperextensions:
50

Barbell Shrugs:
10x315
10x365
10x315

My grip felt a little weak today, but managed to keep it up through everything. Had to switch from hook to mixed grip on set 4 of deadlifting 350, then went back to hook grip for the rack pulls. Shrugs were all mixed grip because I didn't have straps. Not really sure if that's a good idea or not, I'm not a fucking bodybuilder.

 

[Pantlegz]

High Bar Squats:
5x225
5x315
5x365
3x405
2x460
50x135

Wide Stance Low Bar Squats:
3x8x315

Hyper extensions:
40

Decline Crunches:
40

I feel like vomiting right now. I think it was the 50 squats that did me in. I also now feel the need to differentiate between all the different type of squats I do, since I'm changing it up quite a bit lately.

 

[Pantlegz]

Bench Press:
10x135
10x185
5x225
3x275

Incline Bench Press:
5x135
2x5x225

Seated cable rows:
10x130
10x140
10x150
2x10x170

Seated Shoulder Press:
2x10x95
10x135
5x155

Lat pulldowns:
3x10x170

Triceps pushdowns:
4x25x120

Took it as easy as I could today, my elbow didn't hurt too much during but afterwards is was pretty sore. More ice and rest I guess, as long as it's ok for this weekend I don't really care. My incline bench is still weak as fuck, I don't know why, other than I never do it. I've found a wider grip helps a lot but fuck 225 felt a lot heavier than it should. Weight this morning, 247.5 going to get something to dehydrate me so I hopefully don't have to just sweat out too much Friday before I weigh in.

For those of you that have done PL meets how do you come up with your 2nd and 3rd lifts? Do you go in with numbers in your head, how much weight should you jump between 1, 2 and 3. I was thinking of doing some pretty big jumps, depending on how I feel warming up anyway.

Squat: 515/545/585 - I might open at 545 if I feel good with my depth at 495/515 warming up. If so I'd do a smaller jump to 565 then maybe 585 or 600 depending on how everything feels.

Bench: 315/345/365 - This is really going to depend on my elbow, I don't want to push it too hard but I also don't want to hit 345 easy and have it start bothering me for 365. Either way I feel I'm being really conservative with these numbers.

Deadlift: 515/545/585 - This is really up in the air. I know I've hit 545 with a 1-2" deficit pretty easy so again, I may change my mind and open with 545 depending on how warming up feels. I'm also considering taking some shoes with less of a sole to get the bar a little higher. If during warm ups I feel 545 will be an easy opener, I'll probably base make my 2nd and 3rd similar to my squat if not higher. I don't know how much the higher bar will help. Or if it will feel off because it's higher and throw my mechanics off since I've gotten accustom to pulling from a deficit. Oh and chalk, this is going to be a whole new lift for me. Kind of.

I really wish I had a coach...