Pantlegz's Workout Journal

[Pantlegz]

I've been back in the gym a couple times since my back decided to hate me. The Thursday before I left for Colorado (aug 25) I was able to hit 3x5x315 and 3x5x365 without issue aside from my back being sore that night. Then again this past Sunday I hit 3x405 but my back was super unstable but the weight felt light which was nice. I've also been able to get some jits in, the last couple days of vacation I got to roll with guys I know in the Denver area I wasn't nearly 100% but it was nice to get back on the mat. I also made it in Monday still not 100% but better, the rotation of my t-spine is still a bit painful and rolling is still not back to normal but being active again is nice. I wasn't feeling well yesterday so I decided against going to the gym.

Here's what I remember from Sunday:

Squats:
10x0
10x45
2x10x135
5x225
5x275
5x315
5x365
3x405
5x365
5x315
5x365
5x315
5x275
3x315
5x275
5x225
5x275
5x225
5x185
2x10x135
10x45
10x0

RDL:
3x10x185

Hang Cleans:
3x10x45

GHR:
3x10

 

[Pantlegz]

Sunday

Deadlifts:
10x45
10x135
5x225
5x315
5x365
3x1x405
3x5x315
5x225
10x135

Walking lunges - OH KB's
4x10x50 (per hand)

Front Squats:
10x45
10x135
10x285
5x225
5x185
5x135

Pull-ups:
3x5

Headstands:
3x30 seconds

Seated Calf Raises:
3x10x185

Nothing too crazy here, just needed to get back in the gym. 405 went up smooth but I decided to stick to singles because it was a bit tight in my lower back. Front squats will be back in full force to help with my back as well. I'm sure I'll find more fun stuff to help with recovery as always but for now I'll push as much as I feel comfortable with on any given day and see where it goes.

 

[Pantlegz]

Press:
10x45
10x135
3x5x155
8x135

Walking Lunges OH KB's
5x10x50

Front Squats:
10x45
10x135
5x225
5x275
3x315
5x225
5x135

Squats:
3x10x135

Seated Calf Raises:
3x10x185

Bench Press:
10x45
10x135
8x185
6x245
3x3x275

Head Stands:
3x10 second

Today was all jacked up, got to the gym a bit earlier than normal and all the benches were taken so I started off with presses and lunges. All the benches were still taken so I worked up to a fairly heavy front squat and my lower extremities got a bit wobbly. Then just a couple sets of super light squats just to see how they felt. Then I was finally able to bench, 275 felt heavier than it should but I've been so inconsistent this year it's not really surprising. Finished off with more head stand practice. My balance was was off standing on my head, several failed attempts at less than 10 seconds - which in itself seems short. All in all a good way to wrap up the day. Now if I can just survive the rest of the week...

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x315
5x365
5x405
1x425
1x455
3x5x315

Calf Raises:
2x10x230

Walking Lunges - KB OH
4x10x50

Front Squat:
10x135
10x185

Crunches:
3x30

Reverse-hypers:
3x10

Head stands:
3x15 seconds

Squats felt great, 455 went up quicker than it has in quite a while and no issues with the back, neither T nor L. I have been working on mobility in my hips, I have favored my left hip for as long as I can remember, and it's finally starting to even out which means better depth and getting there easier, every rep was ass to ankles where before as the weight went up getting that deep was fairly uncomfortable and I would stop just a bit below parallel. These corrections have been making my legs shaky after squats for the first time in years, if I ever really got shaky I don't recall. I'm assuming this is due to muscles working that either haven't been worked due to imbalances or working in a different manner or angle which is causing a bit more fatigue than I'm used to, I'll keep an eye on it but I figure it'll be gone in a couple weeks. I'm also being a bit conservative loading the bar up too much to hinder that progress, I think it's important to get everything square again and allow the muscles to adapt to 'normal' before I get too crazy with it. We'll see how I do with self control, but so far so good. And my head stands are getting easier! Once I can hold them for 30-60 seconds consistently I'll move away from the wall as a safety net/assistance getting started sometimes and work up from there.

 

[Pantlegz]

Front Squats:
10x0
10x45
10x135
10x185
5x225
5x275
3x295

Seated Calf Raises:
4x10x210

Walking Lunges - KB OH:
4x10x50

RDL:
10x135
3x10x185

Head Stands:
2x15 sec
1x30 sec

Another day of meh. Squats felt great but my SI was tight/uncomfortable so I decided to stop before going after 315 but 295 was smooth. I really hoped that the Lunges to DL's would help loosen up the SI or get it to pop or something to move on to heavier squats but no such luck. It's feeling better today, hopefully it was just due to corrections being made to my hips.

 

[Pantlegz]

Press:
10x45
10x135
5x155
5x165
5x175
1x185

Bench Press:
10x45
10x135
8x185
8x245

CG Bench:
3x10x225

Walking Lunges - KB OH:
3x15x50
10x50

Front Squats:
10x45
10x135
5x185
3x225

I feel like I'm forgetting to log something I did but this is most of it anyway. Bench sucked but I'm sure pressing before hand didn't help much either.

 

[Pantlegz]

I forgot to log Thursday...

Deadlifts:
10x45
10x135
5x225
5x315
5x365
8x3x405
5x5x315
2x10x225

Walking Lunges - KB OH:
3x15x50

Front Squats:
10x45
10x135
10x185
5x225

other stuff x a lot. It's been too many days and I forget the rest but it was a pretty solid effort. I don't think I've hit that DL volume in a while which was nice. It also went really smooth. I went to a jiu-jitsu competition yesterday so I was too worthless to go lift today, I thought I had talked myself into it but then I got up and everything hurt. The competition went well, it was combined purple, brown, and black belts so there was actually a fairly full bracket with 10-14 competitors. I took first in both Gi and No Gi - taking out a couple black belts and a couple brown belts along the way which was a lot of fun. I also popped my first joint in a competition - a guy said he was good in my straight ankle lock before I started to torque about 10 seconds and 5 pops of his ankle later the match was over. I feel bad for the guy, I know it sucks getting/being hurt but I'm also kind of happy, it's sort of an unofficial accomplishment I guess.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x5x315

RDL:
3x10x135

Pullups:
3x5

I've been feeling a bit over worked lately, a fairly normal post tournament feeling but I also felt the need to go move some weight. 315 was absurdly easy. RDL's were light but I they seemed to aggravate my SI on the right side (opposite of the herniation) that had been going on for a bit before the tournament. Hopefully it's just my SI actually moving naturally for the first time in years and once everything gets stretched out the pain/tightness will subside.

 

[Pantlegz]

RDL:
3x10x45

Deadlifts:
10x45
10x135
10x225
5x315
5x325
5x335
5x345
5x355

Seated Calf Raises:
3x10x135

Front Squat:
2x10x135
2x10x225

Walking Lunges - KB's OH:
3x10x55

Monkey Bars:
3 sets

Head Stands:
3x45 seconds

Deadlifts were nice and light, still just focusing on good movements and building my grip strength back. Which is why I threw monkey bars in at the end - which ended up ripping my hands up pretty good so maybe not the best idea? Not much else worth noting, headstands went well after taking a bit of time away.

 

[Pantlegz]

I've been really bad about logging stuff lately. I've also been bad about being consistent in the gym, Luckily I've got my last tournament for a couple months this weekend so that should help a bit with my consistency, or at least remove an excuse. I squatted singles up to 505 Thursday and played around with some moderately heavy bench work yesterday that was way heavier than it should have been, ended up just hitting a double at 295 that felt like 350. I did play around on the monkey bars a bit more and managed to not rip my hands up so that was a plus. My goal is to take it easy most of next week and be back in full swing Sunday the 23rd.

 

[Pantlegz]

Finally made it back to the gym yesterday after taking a week off after my competition last weekend.

Bench Press:
10x135
8x185
5x5x225

Seated Calf Raises:
3x10x135

Front Squats:
10x45
10x135
5x155
5x185

Squats:
10x135
5x225
8x315
8x3x340

Leg Press:
3x10x650

Pull ups:
3x5

Squats felt nice and light, the bar was horribly bent which made a couple of the reps not very pretty due to the bar shifting but they went nonetheless. I managed to break it into groups of 4 sets with 30 seconds of rest and about 2 minutes between the 2 groups of 4 - so it was fairly high intensity. Pull ups went surprisingly well considering how long it had been since I has done them. Leg presses were also fun, not difficult at all but done with minimal rest.

 

[Pantlegz]

Last Thursday:

Deadlfts:
10x45
10x135
8x225
5x315
5x365
5x405

RDL:
3x10x185

Pull ups:
3x5

Monkey bars:
3x3

Walking Lunges KB OH:
3x10x55

Power Clean and Jerk:
3x10x45
3x5x75
3x95
3x115
3x135
3x145
3x155
3x175
2x185
2x195
2x205
2x215
2x1x225

Crunches:
3x30

I didn't get anything in over the weekend, between still building a fence and Halloween activities with the kids I just couldn't/didn't want to make the time. Maybe sooner or later life will slow down and I can refocus on making some gains. It's weird putting things before lifting but I guess that means I'm growing up...

 

[Pantlegz]

Bench Press;
10x45
10x135
5x225
5x275
8x245

Incline Press:
3x20x95

Front Squat:
10x45
10x95
10x135
5x185
5x225
5x245
3x275
1x295

Seated Calf Raises:
3x10x225

Walking Lunges:
3x10x55

Crunches:
3x30

Not sure what clicked but my motivation seems to be renewed this week. Bench sort of sucked but I really don't care. Incline Press at,95lbs was so light for the first 15 reps and the last 5 were just on fire. Front squats were fun and felt solid, 295 was way more stable than I anticipated - I warned the couple doing Crossfit type stuff next to me, close enough that it could have been dropped on them, that I might drop it and it went up smooth enough I felt like they probably thought I was just being a dick trying to get attention but oh well...

 

[Pantlegz]

Tuesday:

Squats:
3x10x0
10x45
2x10x135
5x225
8x315
6x365
3x5x405
5x5x315

RDL:
2x10x135
2x10x225

Press:
10x45
10x95
3x5x135
5x155
3x175

Seated Calf Raises:
3x10x180

Crunches:
3x30

Since my thumb is still pretty jacked up I've decided against any lifts that require me to grip the bar and put much strain on the first joint in my thumb so no DL or bench until it's feeling better. Considering Smolov just because it seems like it's going to be a while before I'm back to the other 2 but I don't know if I have the dedication something like that takes at the moment.

 

[Pantlegz]

So, with some trial and error I figured out that everything lifting related was putting a lot of stress on my thumb. Squats, deads, bench, rows, KB/DB work was all pretty much out of the question. I did a good deal of mobility and flexibility work while I wasn't lifting. This was a test session just to see how the thumb held up, which is seems to have done ok, there were a couple movements (getting KB's down from over head) that probably weren't the brightest. RDL's were light enough I could grip without my thumb.

Squats:
10x0
2x10x45
2x10x135 Paused
5x225 paused
5x225
5x275 Paused
5x275
3x5x315
5x315 Paused

Seated Calf Raises:
3x10x225

RDL:
3x10x135

Walking Lunges KBs OH:
3x10x55

Pull ups:
2x5

Crunches:
3x30

playing around on monkey bars x 5

Squats went really well, I obviously kept them super light and moderate volume to gauge how my thumb was going to hold up. I probably could have worked up heavier but I'm just trying to stay together because I know sooner than later my ability to hold back won't last long. I do have my last tournament of the year, and first at brown belt, in about 2 weeks so I don't anticipate going too very hard until after the 17th and even then I probably won't go too crazy until after the first of the year for one cycle prior to Pan's then maybe a mini cycle between that and World's.

 

[Pantlegz]

This has been a hell of a year for injuries/laziness with my lifting. After the last set of squats I logged I re-injured my fingers the squats also really bothered my hip. with some massage/additional foam rolling and hitting the outside of my hip it's gotten better but with the timing of everything I didn't get back to lifting until this last Sunday. I was supposed to compete Saturday but that fell through due to weather so I took an extra week of lifting to prep for competition that didn't happen but that's life I suppose. I'm going to be making some changes to my squat stance to help with the hip/SI stuff that's been plaguing me for a while now. Basically this means 6+ months of not lifting heavy/slowly working back up with different form. My main change is going to be more straight feet which will hurt my top end but should provide a bit better carry over into jits and should help with the hip and maybe allow the SI to heal up with some less intense weight. Even after going light this Sunday after working on bw squats/mobility they both feel more solid. So don't expect huge numbers for a while...

Sunday:

Squats:
5x10x45
3x10x95
5x10x135

Seated calf raise:
3x10x185
10x225

RDL:
3x10x135
10x185

Walking Lunges, KB OH:
3x10x55

Kneeling cable crunch:
3x10x200

Like I said nothing too very crazy here, just moving weight and hopefully correcting some movement patterns that should help with some of the more recent issues.

 

[Pantlegz]

Thursday:

Squats:
3x10x45
5x10x155
10x225
10x315

Calf raises on leg press machine:
4x10x315

RDL:
3x10x135

Pull ups:
3x5

Nothing too crazy again. I shouldn't have gone as heavy as I did but they're were attractive girls in the area and my ego got the best of me. Hopefully my hand feels good enough to start deadlifting by the first of the year. I might play around with bench press a bit sooner than that.

Sent from my SM-G920V using Tapatalk

 

[Pantlegz]

Tuesday

Squats:
2x10x45
2x10x135
5x10x175
10x225
5x315
5x365
1x405

Seated Calf Raise:
3x10x225

Leg Press:
3x10x405

Dead Hangs:
3x3x10 seconds

RDL:
10x135
10x155
10x175

Crunches:
3x30

Planks:
3x60 seconds

Well, I went heavy again and this time I don't have women to blame it on it's all ego. On the plus side it was really easy and I felt fine waking up this morning, I think modifying RDL's (not going so low) helped some there too. Everything else went ok. my hand is feeling better but I'm still going to hold off on bench and deads until after the 1st and, hopefully, keep it light for a little while.

 

[Pantlegz]

Squats:
10x45
2x10x45
10x135
10x155
10x175
5x10x195

RDL:
10x135
10x185
3x10x225

Calf Raises on leg press:
3x10x455

Leg Press:
3x10x455

I managed to keep it light yesterday, nothing much to write about. There was weight, it was light and I moved it.

 

[Pantlegz]

I've been considerably more active than my log indicates. Much of it has been JiuJitsu so it's difficult to log and blogging here, or anywhere for that matter, just doesn't strike my fancy.

Tonight,

Squats:
10x45
10x135
10x185
10x225
8x315
6x365
8x3x340
5x5x225 - HB

Seated Calf Raises:
3x10x225

RDL:
10x135
3x10x225

Head stands:
3x~30 seconds

Everything was going good until I decided to stretch of all things. I started my routine out with some standing pigeon stretched I worked through stretching each leg for ~10 to 15 seconds and switched back and forth until the 3rd, and last, stretch on my right leg caused a nasty pop. Followed by absolutely no pain but it felt more loose than it has for as far as I can remember. The only thing running through my head it I just completely tore my LCL - which is still where I'm putting my money. I'm a couple hours removed and there hasn't been any swelling, ROM seems ok, and it's not unstable nor does it have any apparent play. Yet. I'm hopeful that it was something that has been out of place, because something on that side has felt out of place for quite a while but I feel deep down in my gut it's probably a tear. There wasn't much/any pain or additional tightness it actually felt really good leading up to the pop. Things I remember while stretching, my shin was pretty much parallel to the side of the table, my foot was relaxed but pretty much at 90 degrees from my shin.I think I may have been leaning forward into the stretch a bit when it popped - but like I said there wasn't any discomfort even along with the pop. I hope to have updates sooner than later on the status or at least give fairly regular status updates on it.

 

[Pantlegz]

Finally made it back into the gym yesterday. My knee is doing much better than I originally thought, it was fairly tender for a while but taking it easy for a couple weeks after a week off seems to have done the trick. There are still angles that when loaded aren't the most comfortable but for the most part I'm back to normal activities.

Squats:
2x10x0
2x10x45
10x135
10x185
10x225
5x275
5x315
5x375
3x5x225 - High Bar

Seated Calf Raises:
3x10x225

Walking lunges, KB OH
3x15x55

10 min walk/cooldown

I didn't want to push the weight too much after not lifting for almost a month but 375 was still smooth.

 

[Pantlegz]

Thursday:
Squats:
10x0
10x45
10x135
5x225
5x275
5x315
5x365
1x405
5x5x225

RDL:
10x135
10x185
10x225

Seated Calf Raise:
3x10x225

**other stuff**

I just realized I forgot to log everything from last week, I don't remember most of Thursday aside from squats so the other numbers might be a little off. I also don't remember what else I did, I think KB swings and lunges but who really knows? Squats felt good, at 405 I got a bit forward but it was solid.

 

[Pantlegz]

Sunday:

Squats:
10x0
2x10x45
10x135
5x225
8x315
6x365
5x405
3x425
1x455
1x475
1x500
3x3x405
2x5x225

RDL:
10x135
3x10x225

Pull ups:
3x3

KB Swings:
3x15x55

Seated Cable Rows:
3x10x170

Sunday was fun. I wasn't sure about 405 after 365 feeling heavy but it was fairly light. 455/475 went up without a hitch - I got a spot for 475 just to be safe. 500 was a bit heavy but went up without issue. I also seem to have corrected another issue with my hip, I found a 'new' way of rolling my glutes out. I haven't found a video of it so I'll do my best to describe it. 3" PVC running parallel to your butt crack with the leg of the gulte you're working on crossed over the knee of the opposite leg and slowly work left/right on that glute keeping your torso as upright as possible.

 

[Pantlegz]

Seated Calf Raise:
3x10x225

Squats:
2x10x0
10x45
10x135
10x185
10x225

Front Squats:
10x45
10x135
10x185
5x225
5x245
5x265

2" Deficit Deadlifts:
10x135
10x185
5x225
5x315
5x365
5x405
1x425
1x455
1x475
2xfx495
5x315
5x225
5x135

10 min walk at 150bpm

Just realized I haven't deadlifted since October and only 4 times since September and even those were half assed. As long as my back stays healthy I'm going to work on reincorporating them into my regular routine, probably not too seriously until after mid March but the thought it there at least. I knew I hadn't deadlifted all year and I was surprised how quick 455 and 475 went up. 495 was a bit more difficult, I think it was more mental and not wanting to push my back too much this close to competition but I gave it 2 solid attempts, the first got to just below my knees and the second I barely broke off the floor. It probably didn't help that the bar was bent to hell and I kept having to adjust it while I was getting setup. It probably didn't help even more that I've been lazy and haven't pulled shit in basically 4 months.

 

[Pantlegz]

5 min warmup

Seated Calf Raises:
3x10x225

Squats:
10x0
10x45
10x135
5x225
5x245
5x275
5x295
5x315
1x365
1x405

RDL:
10x135
3x10x225

Pull ups:
5, 4, 4

Ez-bar Curls:
3x10x70

10 min cooldown

Holy shit it's been a whole month. Pan Ams didn't go my way but it was a good experience and I had a good time. Just getting back into moving a little weight. It felt good, nothing was too rough. Not a whole lot more to log really.