Pantlegz1's Workout Journal

[Pantlegz]

ended up doing ok at the meet, I should have done better though. Ended up with 1403 as a total with 515/343/545 - I barely missed 540 on the squat, I really should have warmed up better and I would have had it. 343 was solid, I missed 358(or somewhere around there stupid kilo conversions). My deadlift was bullshit, I blew 515 and 545 out of the water and got red lighted on 585, which I hit because they said I was hitching. I just pushed my hips forward about 3/4 the way up, just a little early but it was apparently early enough that they didn't count it. Either way, my new max deadlift is 585.

I found out that I'm getting far forward with my squat, based on what the other lifters said. My power out of the hole is great but about 1/2 up I shift forward and that screws the lift up. So I'm going to really focus on that for a while. My bench press will be much better next time too, assuming my elbow is ok.

[Pantlegz]

Squats:
5x125
5x225
8x3x365
2x405
2x455
5x5x315

hyperextensions:
36

After taking a week off this looks like a smaller workout but it seemed like a lot. the heavier squats were supposed to be with bands but the rack was in use so I went a tad lighter and did them without while still trying to be explosive. The leg press was also in use and I was pretty beat so I decided to skip that. I need to find an alternative to KB swings too, not that I don't like them I just don't think that 36lbs or whatever it is, is enough weight to make a difference. I'll look over the pdf again and see what else is on the list and make some changes.

[Pantlegz]

bench press:
5x135
5x185
5x225
3x275
3x2x290
2x2x280

Press:
3x12x135

Lat pulldowns:
3x15x150

Triceps pushdowns:
4x25x110

Today felt a lot more difficult that I think it should have. My triceps is still bothering me a little, it didn't hurt so much after lifting so hopefully that's a good sign. I was talking to the guy spotting me on the heavier reps and me mentioned using a bucket of rice and gripping/turning my arm to help with the tendon and it seemed to help quite a bit last night. I skipped the 2 burnout sets benching at 235 because I didn't want to push it too hard. I really should have done a week of 3x5 at moderate weight to get back in the swing of things but oh well...

[Pantlegz]

deadlifts:
5x135
5x225
5x315
8x425

rack pulls:
2x3x495

Front Squats:
3x5x225

GHR:
3x10x45

hyperextensions:
3x15
25

They hid the SSB from me! So I did front squats instead, I should have done 8 reps but I remembered after the 2nd set and said fuck it. Everything else went fine, the deadlifts felt light. I think I need to work on the rack pulls though, it felt like it was off a little.

[Pantlegz]

Squat:
5x225
5x315
5x405
5x3x455

Leg Press:
4x15x505

hyperextensions:
40, 40, 20

Leg curls:
4x15x200

I had to cut yesterday a little short too with Easter and all. Squats felt a little heavy but managed to grind the last few out.

[Pantlegz]

Incline Bench Press:
5x135
5x185
5x225
5x250

Close grip bench press:
3x12x225

triceps pushdown:
4x25x120

cable crossover:
4x15x45

Press:
4x10x115

Not a bad day considering I hate incline bench, that last set was supposed to be 8 reps. those 40 reps of 115 at the end were killer, luckily my triceps seem to be better.I'm still going to take it slow with it and hopefully it'll be ok for a while.

[Pantlegz]

deadlifts:
5x225
5x315
8x3x365
3x12x275

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

Pendlay Rows:
3x135

I was supposed to be taking it easy today so I figured doing 50 deadlifts would fit the bill. About half way through the rows I actually remembered I had a BJJ meet Saturday and probably shouldn't push myself too much more so I said fuck it and left when I finished up a few light sets. I'm tempted to just start to cycle over this week since these first 2 weeks have been jacked up. I'll see how I feel about it after tomorrow.

[Pantlegz]

Went out and kicked some ass yestersay in my first tournament as a blue belt. Took first in both gi and no gi in my weight class. Also too first in gi absolute! And to think I was worried about how I would do.

[Pantlegz]

Bench Press:
10x135
5x185
8x3x225

Incline DB press:
3x15x45

Triceps pushdowns:
4x25x120

Squats:
5x225
5x315
8x425

Wide Stance Squats:
3x8x315

Leg Press:
3x15x555

Since I missed Sunday because of the BJJ meet I decided to combine the 2 workouts into one and cut out some of the accessory work. Overall everything felt fine, my elbow wasn't bothering me benching and the low bar squats helped stretch it out a little bit afterwards.

[Pantlegz]

deadlifts:
5x225
5x315
5x405
3x455
5x2x495

Press:
5x135
5x155
5x165
2x5x175

DB rows:
4x10x75

Hyperextensions:
50

Cut it a little short again, those deadlifts really took their toll. My grip was shit for the last 2 sets. The last set I don't think I fully locked either rep out due to my grip failing but it was close. Press felt ok my form was a little off on the first set of 175 so rather than bump the weight up I did another set with better form.

[Pantlegz]

Squats:
5x225
5x315
6x2x405
5x5x315

Band squats:
fx565
1x565

Leg Press:
4x15x505

Decline sit up:
3x20

Hyperextension:
3x20

Destroyed my back missing the squat at 565 but plugged along anyway. It's feeling a little better today but yesterday it was probably the most hurt I've felt in my back. Considerably worse than when I shifted my sacrum which too forever to correct. I hope this isn't going to an as long term of an issue, considering that it's already back to pretty much normal I don't think it will be.

[Pantlegz]

forgot to log Tuesday

Bench:
5x315
5x185
5x225
3x275
5x2x305
1x305
2x10x225

Squats:
5x225
5x315
5x405

triceps pushdowns:
4x25x120

Lat pulldowns:
3x15x150

weighted 24" box jumps:
3x10x60

Press:
3x12x115

I feel like I'm forgetting something but I don't know what. My elbow was bothering me a bit, I might tape it for a few weeks and see if that makes any difference.

[Pantlegz]

And yesterday:

Deadlift:
5x225
5x315
5x405
4x2x495
2x1x495

Front Squats:
5x45
5x135
3x8x225

Pendlay Rows:
8x135
8x225
8x185

GHR:
3x10x45

hyperextensions:
3x25

Ordering Chalk today, pulling at and above 495 for reps is killing my hands. This was supposed to be a set of 6 then 3x2 rackpulls but pulled until my hands couldn't hold the bar anymore. It's rained the last few days which didn't help anything. Forgot about doing presses I may add them in Sunday. It may be time to add weight to my front squat too because 225 is feeling pretty easy.

[Pantlegz]

Squats:
5x225
5x315
5x405
3x475
2x525
fx515
1x515
fx515
2x1x515

Good mornings:
3x8x225

Leg Press:
3x20x555

Pallof Press:
3x10x120

leg curls:
4x25x130

hyperextensions:
50

My back wasn't really feeling the heavy squats today all the reps were a bit shaky. I think it was more mental than anything but I couldn't shake it. It was supposed to be 3x2 but with the misses I was ok just being one rep short of the goal. Everything else went as expected.

[Pantlegz]

Tuesday:
Barbell Bench Press:
135 lb x 10 reps
225 lb x 5 reps
275 lb x 3 reps
305 lb x 6 reps
Cable Crossover:
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
Triceps Pushdown:
130 lb x 25 reps
130 lb x 25 reps
120 lb x 25 reps
120 lb x 25 reps
Standing Barbell Shoulder Press (OHP):
115 lb x 15 reps
115 lb x 15 reps
115 lb x 15 reps
Close-Grip Barbell Bench Press:
225 lb x 12 reps
225 lb x 12 reps
225 lb x 12 reps
225 lb x 12 reps

Thursday
Barbell Deadlift:
225 lb x 5 reps
315 lb x 5 reps
405 lb x 2 reps
405 lb x 2 reps
405 lb x 2 reps
405 lb x 2 reps
405 lb x 2 reps
405 lb x 2 reps
Rack Deadlift:
305 lb x 12 reps
305 lb x 12 reps
305 lb x 12 reps
Standing Barbell Shoulder Press (OHP):
135 lb x 5 reps
155 lb x 5 reps
165 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps
Front Barbell Box Squat:
135 lb x 5 reps
225 lb x 5 reps
245 lb x 5 reps
245 lb x 5 reps

Started a new job Wednesday and it's been a bit hectic. I've been in the gym as usual just haven't had time to log anything this week. My triceps tendon is bothering me, again. I'm looking into wraps/sleeves to keep pressure on it while I lift and during BJJ. If anyone has experience with anything let me know...

[Pantlegz]

quats
10x45
10x135
5x225
5x315
5x405
3x455

Today wasn't a very good day. The last rep at 455 I got a sharp pain at my hip. I think it was shifting back into place from a few weeks back but I'm not entirely sure so I called it a day. So far it's been ok, a little tender but stretching has helped quite a bit.

[Pantlegz]

finally a chest day that I wasn't hurt, it's a little different that the routine but since starting my new job I'm getting to the gym later than usual and there weren't any benches open when I showed up.

Incline Bench Press:
5x135
5x185
6x2x225

Bench Press:
5x5x235

DB Press:
10x110
2x10x100

Triceps Pushdowns:
4x25x120

Cable flyes:
3x10x35

My back is feeling much better, aside from the sunburn I got this weekend. I'll see how BJJ feels tonight and I might go ahead and deadlift heavy tomorrow otherwise I'll improvise. Still looking into an elbow wrap of some sort...

[Pantlegz]

damn 11 days since my last update... Work has been kicking my ass so updating this may be a bit slower than normal but I'm still at it on a regular basis.

Sunday:

Squats:
10x45
10x135
5x225
5x315
5x2x425
2x1x495
5x5x315

Leg Press:
4x25x575

Pallof Press:
3x10x140

hpyerextensions:
3x20

decline crunches:
5x10

KB swings:
3x10x35

Tuesday:

Bench Press:
10x135
5x225
3x275
3x3x325
1x325


lat pulldowns:
3x12x170

Shrugs:
3x10x315

triceps pushdowns:
3x25x120

Press:
3x10x115

Friday:

Deadlift:
10x135
5x225
5x315
5x405
3x455
2x515
2x3x485

Front Squats:
3x10x225

Pendlay rows:
3x10x135

Then I went on to roll for an hours straight helping test the blue belts. I wasn't nearly as tired as they were, after the 1 hour burn out prior to 'testing' but an hour of kicking ass gets tiring.

[Pantlegz]

Missed Sunday due to mothers day and knowing too many mothers, so yesterday was loads of fun.

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
3x475
1x495
2xfx545
1x515
3x495

Good mornings:
3x10x185

Pallof press:
3x10x130

GHR:
3x10x45

Decline Situps:
3x10

Bench Press:
10x135
5x225
5x275
2x1x315
2x10x225

Triceps pushdown:
4x25x110

Lat pulldowns:
3x15x190

Press:
5x115
5x135
5x155
5x165
5x175

I think I'm leaving something out but that's more than enough for a day or 2. Surprisingly enough I don't feel like shit today. Not too happy about missing those squats but they felt solid. My back is also feeling more normal now too. This next wave should be much better for me, as long as I can keep my schedule in tact

[Pantlegz]

Thursday -
Deadlifts:
10x135
5x225
5x315
6x2x405
3x12x305

Front Squats:
3x8x225

Pendlay rows:
3x10x135

Lat pulldowns:
3x12x170

Hyperexenstions:
50

Sunday -
Squats:
10x45
10x135
5x225
5x315
6x3x405
3x455
2x495
50x135

wide stance squat:
3x8x350

Leg Press:
3x15x505

Pallof Press:
3x10x120

Decline crunches:
6x10