Pantlegz's Workout Journal

[Pantlegz]

Yesterday:

Deadlift:
5x225
5x315
5x8x365

Press:
5x8x135

Pretty short day, everything went ok. Still need to fix my deadlift form. I might get a video and post it to get some critique. I think a lot of my issue is a lack of flexibility in my ankles, which sounds stupid but I can't do a pistol to save my life. I'm working on it.

 

[Pantlegz]

Bench Press:
5x135
5x205
5x225
3x235
3x245
3x8x255

Squat:
5x225
5x315
3x335
3x355
3x8x405

Skipped Sunday because I was out of town so I just did my big lifts today and it was hell. I did them as a superset too. After my last set of squats I wanted to die, it took me a few min just to lose the I'm about to pass out feeling.

 

[Pantlegz]

Deadlift:
5x225
5x315
3x365
3x8x405

Press:
5x135
3x145
3x8x150

Another short one today, feel like I'm slipping lately... I'll get back into it this next week and keep it up to end the year strong. I've got an intra-gym tournament next weekend, blue belt testing mid October with a really high level black belt from Miami. Followed by another tournament later in October as well as a power lifting comp Late November or Early December. So I've got a lot coming up and I need to get shit together just just because I've been slacking a little lately but because I don't like to fail.

 

[rga]

Deadlift:
...
3x8x405
...

I'm envious. I'm stoked when I can do 1x5x315. I look forward to they day when I can rep out 24 deadlifts at 405 lbs. Good job! I don't think you should worry about missing days when you're doing that kind of volume on the days you lift.

 

[Pantlegz]

I'm envious. I'm stoked when I can do 1x5x315. I look forward to they day when I can rep out 24 deadlifts at 405 lbs. Good job! I don't think you should worry about missing days when you're doing that kind of volume on the days you lift.

The main issue is I feel like I could be stronger than I am. 24 reps at 405 does look like a lot but in at the end of the day, it's not really getting me that much stronger. I'd like to step it up and work closer to my goals for the year. I'm further behind in my goals for the year than I feel I should be at this point.

 

[Pantlegz]

Squat:
5x225
5x315
5x405
3x425
1x445
9x455

Good Mornings:
10x135
10x155
10x185

48" box jumps:
3x10

Went straight to BJJ after this. Everything felt better than last Wednesday which is a big plus. I'm changing up my routine over the next 4 weeks to work on endurance for the blue belt test next month. Normally they suck but apparently in Miami they're worse and I would much rather not have to test for this shit again. I think I'm going to a 3x10ish with the same lifts and a little lighter weight. If anyone has suggestions for high rep routines I'd be happy to look at them.

 

[SociallyChallenged]

You could go with everyone's favorite - the 20 rep squat program with weight that's calculated as your 10RM If you like vomiting, that is.

 

[Pantlegz]

You could go with everyone's favorite - the 20 rep squat program with weight that's calculated as your 10RM If you like vomiting, that is.

As a once a week thing? Or how does this work? Is it viable to do over 3-4 weeks? I don't wanna kill myself but I don't mind a bit of torture. especially leading up to what is probably going to be the worst feeling I've had in the last 2 years. The first test we did I went home and felt like dying, this one will probably be worse.

 

[SociallyChallenged]

As a once a week thing? Or how does this work? Is it viable to do over 3-4 weeks? I don't wanna kill myself but I don't mind a bit of torture. especially leading up to what is probably going to be the worst feeling I've had in the last 2 years. The first test we did I went home and felt like dying, this one will probably be worse.

Essentially the 20 rep effort itself, I believe, is once per week. I don't think that necessarily excludes other, lighter efforts on other days. I've heard it's fairly miserable and, at the very least, would prepare you mentally for the toughness required of a belt advancement test. I would even switch to a circuit-like training regimen with lighter weights and sport-specific moves to prepare. You could do something like:

5 rounds for time:
10 full sprawls, alternating which hip hits ground
2min full intensity grappling
10 push-ups
"shrimp" from one side of the room to another

It's highly functional, gets you workout out in your gi, and will definitely improve your stamina. You could still get 1 or 2 heavy lifting days in to maintain strength even.

 

[KIAman]

After my last set of squats I wanted to die, it took me a few min just to lose the I'm about to pass out feeling.

Honestly, every time I finish a all of my work weight squats, I feel like passing out. Literally, the blood is drained from my brain and I start to see black but as long as I stand still I recover in about 30 seconds.

This isn't normal? LOL.

 

[Pantlegz]

Essentially the 20 rep effort itself, I believe, is once per week. I don't think that necessarily excludes other, lighter efforts on other days. I've heard it's fairly miserable and, at the very least, would prepare you mentally for the toughness required of a belt advancement test. I would even switch to a circuit-like training regimen with lighter weights and sport-specific moves to prepare. You could do something like:

5 rounds for time:
10 full sprawls, alternating which hip hits ground
2min full intensity grappling
10 push-ups
"shrimp" from one side of the room to another

It's highly functional, gets you workout out in your gi, and will definitely improve your stamina. You could still get 1 or 2 heavy lifting days in to maintain strength even.

Our normal BJJ warmup is something similar to that, we do 10-15 min depending on the day. I'll give the 20 rep sqaut day a shot, I'll probably start at 315 and add 10-20lbs a week depending on how I'm feeling. I'll do 3x10 starting at around 405 and work up slowly, probably 5-10lbs a week. basically like the heavier days on my 10 rep month but just add a little weight every week rather than jump the weight up so much so quick.

Honestly, every time I finish a all of my work weight squats, I feel like passing out. Literally, the blood is drained from my brain and I start to see black but as long as I stand still I recover in about 30 seconds.

This isn't normal? LOL.

I don't feel that bad afterwards. normally I've got a little bit of a light headed feeling but this was more or less I've got to sit down right away, had a hard time, hearing vision went a little blurry/spotty and I couldn't talk.

 

[Pantlegz]

Next to last day before I finally switch over to my 'endurance' shit

Bench Press:
5x135
5x185
5x225
3x245
1x275
7x280
5x280

Pendlay Row:
135x10
155x10
175x10

Did this before BJJ last night which was also great. I got to roll with a Division 1 wrestler at about my weight who finished 2nd in the Olympic qualifiers this year. He was a beast, his BJJ wasn't the best but his control and pressure were insane. Picked up a few tips from our black belt for playing deep half guard that I'm becoming quite fond of.

 

[Pantlegz]

Friday:
Deadlift:
5x135
5x225
5x315
5x405
3x425
8x455
8x455

Press:
5x5x135

Power Clean and Jerk:
5x1x135
10x1x155

Then I had 3 hours of BJJ. And Saturday I went on to a tournament where I took second, only losing to the D1 wrestler mentioned above. The first time he just sat in side control but the second match I did a lot better, almost finished him with a guillotine and then had a collar choke deep as time ran out. After the fact he said another second or 2 and he would have been out from either choke.... So close but not quite good enough.

 

[Pantlegz]

Yesterday:
Squats:
2x5x225
5x10x315

Right before bjj, bad idea. Felt like shit... Back to normal days today.

 

[Pantlegz]

Or I lied, wednesday I did bench and rows before BJJ

I think it was...
Bench:
10x135
5x185
5x10x225

Pendlay row:
10x135
5x10x185

And Yesterday:

Deadlift:
10x225
5x10x315

Press:
5x10x135

My hand was killing me deadlifting I hurt my finger Wednesday so gripping the bar hurt like hell, press sucked. I really need to start stretching my upper back and shoulders more than I have been. Also keeping an eye on my diet a little better, I started tracking my food yesterday and realized I was under eating by 500-1000 calories a day on a estimated average. just based on how short I was and how much I had been eating compared to that for the last month or so. Getting lazy really has an impact on stuff.

 

[Saint Nick]

I feel you on the laziness. I took a week off and it's turned into a couple months now. Oh well.

 

[Pantlegz]

Squats:
10x225
10x275
5x10x335

Good Mornings:
5x10x135

40" Box Jumps:
3x10

Much better today, I got in later than normal but was able to grind out all 5 sets of sqauts, none of them were really heavy I just have to get past the mental barrier in the last 2 sets. Everything else was pretty easy in comparison.

 

[Pantlegz]

Yesterday:

Power Clean and Jerk:
120-135 in 2lb increments x3
135-145 in 2lb increments x2
145-160 in 2lb increments x1

Lots of technique basically

Today:
Bench Press:
10x45
10x135
10x205
5x10x235

Pendlay Rows:
5x10x135

Then 3 hours of BJJ. Feeling much better after changing up my diet and eating more and eating more plant based foods and rarely take any whey. I'll keep it up and see how it goes.

 

[Pantlegz]

Deadlift:
10x225
5x10x335

Press:
5x10x95

I went lighter on the press because I slightly dislocated my shoulder Monday and finally popped it back in place last night. I'll probably do some Oly lifting tonight too.

 

[Pantlegz]

Power Clean and Jerk:
3x151
3x156
2x162
2x167
2x173
2x178
1x184
1x189
1x196
1x201 PR

I feel like I'm missing a set of 2 or 3 but I'm pretty sure we did alternating increases of 5/6lbs starting at 151 and went up to 201, which also happens to be a 16lb PR and more than 85% of my body weight. Considering how often I don't train heavy Oly lifts I'm pretty happy with it, but I'm going to push to get a hell of a lot more.

 

[Pantlegz]

I took the last week off leading up to my blue belt test this weekend. I'm kinda pissed that it was so easy this time around, I could have lifted all week and not had any problems but it's better safe than sorry since the last 2 were absolutely awful. But on the plus side, my biggest goal of the year is completed and I got my belt from Daniel De Lima, a 3rd degree black belt who trained under Carlos Gracie Jr in Brazil before coming up the the US about 10 years ago.

Last night I went and lifted again, just something light to get back into it.

Squats:
5x225
5x315
5x365
3x5x405

Good Mornings:
10x135
10x155
10x175

Palloff Press:
3x10x110

The back room with the only box that is worth me jumping on was locked when I got there, it was about the same time that the staffed hours ended but I figured this was a good getting back into it day. Got complimented on my squat depth by some random guy that looked pretty jacked.

 

[Pantlegz]

Friday:
Deadlift:
5x225
5x315
3x5x405

Press:
3x10x135

Sunday:

Squats:
5x135
5x255
5x315
5x365
5x405
5x425
3x455
3x1x455

Good Mornings:
8x135
8x155
8x175

Palloff Press:
3x10x120

Yesterday:
Bench Press:
5x155
5x225
5x245
5x265
5x275
5x315

Pendlay Rows:
8x135
8x155
8x185

Power clean and Jerk
3x135
3x145
3x155
2x165
2x175
2x180
1x185
1x195
1x205 - PR again

Been a little busy and apparently forgot to log everything here. This is what I've got for the last week. Not too happy about squats on Sunday but I'll make up for it this weekend. Bench press yesterday went better than I though it would 315 was a bit heavy but doable. sort of tweaked my shoulder on the last power clean last night. I should have rested a bit between the last 2 sets but there were a few people waiting for the squat rack and I felt ok but I was sloppy with my form and it got a bit further away from my body than I would have liked and just muscled it back in place it wasn't anything too bad my delts are just a little sore today.

and after I posted this I realized that 205 was a PR, it felt pretty light. I could have a BW clean and jerk before long....

 

[Pantlegz]

Deadlift:
5x225
5x315
5x365
5x405
5x425
3x455
3x1x455

Press:
5x135
5x145
5x155
5x175
5x185
1x195

 

[Pantlegz]

Sunday:

Squat:
5x225
5x315
5x365
5x405
5x435
5x455
1x475
fx495

Good Morning:
10x135
10x155
10x185

30" Box jumps:
3x10

Palloff Press:
3x10x130

Sucks I missed 495, should have rested a little longer... It wasn't that heavy I just got a little too far forward at the bottom. Everything else went as expected.

 

[Pantlegz]

Deadlift:
5x225
5x315
5x365
5x405
5x455
1x495
2xfx545

Bench Press:
5x135
5x225
5x275
5x315

Press:
5x135
5x155
5x175

Pull ups:
3x5

This week was a little off, missed Tuesday and made up for some of it today. Thinking of adding some more body weight stuff at the end of my workouts and doing 5/3/1 for the next few weeks just to see how I like it.