Pantlegz's Workout Journal

[neocpp]

Personal Record, it's his all-time best (guessing without looking through too carefully )

 

[Pantlegz]

Dumb noob question, but what does the bolded pr mean on some of your sets? I'm sure it's in the thread here somewhere, but searching for pr is coming up with a lot of hits.

And count me in on reading your log, I'm actually very inspired by it, thank you.

The bolded PR = Personal record.

 

[Pantlegz]

Squat:
5x225
5x275
5x335

Good mornings:
8x185
2x8x225

GHR:
3x10x25

Hip Thrusters:
2x8x45
8x65

Deload week, a welcome change for once. It didn't help that I had my graduation party yesterday and spent a good portion of the day drinking.

 

[Pantlegz]

Bench Press:
5x135
5x185
5x225

Pendlay Rows:
8x135
3x8x185

BB ab roll outs:
3x8x135

Dips:
3x10

One leg Squats:
3x5x225(per leg)

more deload except 1 leg squats... holy fuck those suck. 225 is pretty rough I could probably do more reps or weight if I took a break between legs but today I pushed it as hard as I could and only rested after doing each leg once.

 

[Pantlegz]

30 min warm up

Deadlift:
5x225
5x275
5x335

Press:
5x95
5x115
5x135

Bench press:
5x135
5x185
5x225
5x275

high pulls:
3x8x95

neutral grip seated cable rows:
3x10x100

Prone bridge:
3x90sec

Last deload day! I really need to get more pec/chest isolation stuff thrown in there, any ideas? Something that would directly impact bench press would be great. I was thinking about 1 arm db bench press and/or db flys. Bench press today up to through 225 was 1 1/4, 275 was a 3 second pause at the bottom not resting the weight on my chest but keeping the chest engaged working on being explosive from the bottom.

I found another flaw in my deadlift form too that I'm working on correcting, I was tilting my pevlis forward to make up for some lack of mobility which really threw stuff off. I'm amazed I was even able to deadlift with all the issues I've had with my form.

 

[Lamont Burns]

30 min warm up

Deadlift:
5x225
5x275
5x335

Press:
5x95
5x115
5x135

Bench press:
5x135
5x185
5x225
5x275

high pulls:
3x8x95

neutral grip seated cable rows:
3x10x100

Prone bridge:
3x90sec

I can lift most of those weights(I know deload) except the bench. F U and your bench skills! /jealous

225 and I'm dying on rep 5. arrrrrgh

 

[Pantlegz]

I can lift most of those weights(I know deload) except the bench. F U and your bench skills! /jealous

225 and I'm dying on rep 5. arrrrrgh

It's strange because my bench press used to suck and I've just never really cared about it and it keeps moving. My squats on the other hand have been stuck at ~500 for a while

 

[Pantlegz]

1 hour warm up

Squat:
5x225
5x315
7x3x415

Good mornings:
8x135
3x8x225

Hip thrusters:
8x45
3x8x60

palloff press:
3x8x110

36" box jumps:
3x10

So sore today. Had a BJJ comp yesterday that lasted 12 hours. I took first in Gi and No-Gi, caught a flying arm bar from a collegiate wrestler in white belt absolute. He ended up taking first but I think I could have beat him if I got him on the ground. But shit happens. Today I barely got up in time to make it to the gym and I was sore/tired and almost didn't lift at all after my warm up but decided to give it a shot and surprisingly enough everything went great.

 

[Pantlegz]

30 min warm up

Bench Press:
5x135
5x185
5x225
7x3x275

BB bent over rows:
8x45
8x95
8x115
8x135

Bulgarian Split Squat:
2x5x135
2x5x185
2x5x225

Leg Press:
8x320
8x500
2x8x680

Well the flying arm bar I got caught in this weekend really fucked up my workout today. My left elbow is hurt, again. I was able to do the bench but dips were out of the question and I had to do light rows too. Leg work went good though, need more quad isolation.

 

[Pantlegz]

Deadlift:
6x3x415

Press:
6x3x165

Neutral grip seated cable rows:
3x8x140

Quick day today. I didn't want to put too much stress on my hurt arm so I left out the chest isolation today.

 

[Pantlegz]

Squats:
5x225
5x315
3x405
1x425
3x3x460
2x460
1x460
1x460
3x425
2x4x425

Good Mornings:
8x185
2x8x225

Palloff Press:
3x10x120

Hip Thrusters:
3x8x70

GHR:
3x10x45

36" box jumps:
3x10

I'm surprised I was able to walk out of the gym today. Squats felt good even though I didn't get all 6 sets at 460. Everything else is moving along as expected, I think. I need to start adding weight to my good mornings, today just wasn't the day to do it.

 

[Pantlegz]

Bench Press:
5x135
5x185
5x225
5x3x295

Pendlay Row:
3x10x135

BB ab rollout:
3x10x135

Cut it short again, my arm was really bothering me after bench press....

 

[Pantlegz]

Deadlift:
5x225
5x315
3x405
1x455
5x3x460

Press:
5x135
5x155
1x160
5x3x170

So I feel lazy today which is strange considering I pulled 460 15 times. but it was a quick day. On a good note, my arm is feeling quite a bit better.

 

[surfsatwerk]

You got a strong back to pull like that, good job.

 

[Pantlegz]

You got a strong back to pull like that, good job.

Thanks, it's getting there... I think my recent Olympic lifting has helped more than anything. And speaking of which:

Clean and Jerk:
63 lb x 3 reps
65 lb x 3 reps
78 lb x 2 reps
83 lb x 2 reps
88 lb x 2 reps
112 lb x 2 reps
125 lb x 2 reps
133 lb x 2 reps
136 lb x 2 reps
145 lb x 2 reps
150 lb x 2 reps
155 lb x 2 reps
160 lb x 2 reps
166 lb x 2 reps PR

Not much of a PR but I'll be working it up over the next few months and see how my first comp goes July 7th..

 

[Pantlegz]

45 min warm up

Squats:
5x225
5x314
3x405
2x475
fx500
3x455
3x475
5x500 PR

Good Mornings:
8x135
3x8x185

Palloff Press:
3x10x120

GHR:
3x10x45

Seated 36" box jumps:
50

Massive Squat PR! I was mad I missed the first one but my spotter tried to get to me to go up before I hit the bottom of the squat but I was parallel. For whatever reason I do much better going all the way down. A few more reps at a lighter weight and blew it away, the goal was 3 ideally 4 but 5 is just amazing, I think.

Just for reference that is 5lbs and 2 reps more than my previous max effort lift, 25lbs more than my old 5 rep max.

 

[Pantlegz]

Not sure how I forgot to post this here yesterday...

Bench press:
5x135
5x185
5x225
3x275
1x315

Pendlay Rows:
8x135
8x185
8x225

BB ab roll outs:
8x135
8x185
8x225

Bulgarian Split Squat:
2x5x135
2x5x185
2x5x225

Dips:
3x10

Squats:
20x225

So as long as I'm able to deadlift 500x5 Tomorrow(possibly Friday) I'll have a 1325 3 lift, 5 rep max. Squats were just for fun, planning on trying 330 Sunday and seeing how it goes. 225 wasn't a struggle at all, the last few reps sucked but nothing I couldn't pull off with 100+lbs.

 

[Pantlegz]

Deadlift:
5x225
5x315
5x405
5x455
5x500

Press:
4x135
5x155
4x185

Squats:
10x225
20x325

Well, I hit my goal for the week today. 5rm on my power lifting total is 1325. So in theory my 1rm would be 1550-1650 depending on whose estimate for 1rm you're using. Not too shabby for maintaining ~225. I was also plesantly surprised with my OHP, 185 was impossible and I was stuck at around 165 for a long time and if I wouldn't have pushed the DL so hard or maybe given it a bit more time I could have, and should have hit a 5th rep. Squats weren't quite what I had in mind but I've got a heaviest widow maker contest going on so I'll hit it one more time Sunday and try to get a video of ~350x20.

 

[Pantlegz]

awful 1 hour warm up, really killed my workout.

Squats:
5x225
5x315
10x350
20x350

Good mornings:
3x10x135

unilateral Hip Thrusters:
3x10x70

I think the squat volume this last week has really taken it's toll on me. Today I was really tired and almost said it wasn't worth it to attempt another widow-maker this week. Still thinking about my next program, I'm thinking something a little less strength based and a little more power. Or at least change the focus from so much strength based and equal it out with some more powerful motions/band work... I should have a good idea by next week, I hope.

 

[Pantlegz]

Squats:
5x225
5x275
5x10x315

Palloff Press:
3x10x120

Hang cleans:
10x45

Clean and Jerk:
15x1x135

36" box jumps:
3x15

GHR:
3x10x45

After taking a few days off after the last week of JTS was needed. Today felt really good, squats felt solid. The rep range was good too, just enough to get the blood pumping but not enough that I felt like death afterwards. Clean and Jerk is looking much better, I'm a lot more explosive off the floor and I'm catching the bar better which allows for more power going into the jerk. I really should have gone heavier with them after the 3rd round(I did singles but took a break every 5 reps) But I didn't have anyone there to critique my form and I didn't want to get too ahead of myself.

 

[Pantlegz]

Bench Press:
5x135
5x10x205

Pendlay Rows:
3x10x135

BB ab rollouts:
3x10x135

DB Bulgarian Squats:
2x5x80
4x5x140

dips:
3x10


Today was more rough than it looks. Bench wasn't bad until the last set but it just wore me down, I think. The squats really started testing my forearm strength towards the end, it wasn't heavy it was just holding on to weight for that long without much rest. I think I may do a bit of both DB and BB Bulgarian squats to hit my grip and unilateral quad work too.

 

[Pantlegz]

I was out of town yesterday and didn't have access to a computer but I managed to make it to a random (crappy) gym.

Deadlift:
10x225
5x10x315

Press:
5x10x135

Power clean:
5x1x135

Front Squat:
10x135
10x185
10x135

My hamstrings are killing me today after all that volume. Standing press felt solid, the last few reps were more of a push press but my shoulders aren't used to this kind of volume... none of my muscle groups are really. I forgot how awful this first week was last time around. at least I'm 1/3 the way through the high volume week, next month will be slightly less awful then it's 2 months at a decent range.

 

[Pantlegz]

Squats:
5x225
5x315
5x335
3x10x355

Palloff Press:
3x10x120

Hip Thrusters:
10x45
2x10x80

GHR:
2x10x45
10xbw

36" Box Jumps:
10, 25, 10

I was still feeling Thursdays workout, standing at the fights for 5+ hours last night didn't help anything either. When I went in and almost gave in after a few sets of squats but pushed through, I miss the barely able to walk as I leave the gym feeling. kind of...

 

[Pantlegz]

Bench Press:
5x135
5x185
5x205
3x10x230

Pendlay Rows:
2x10x185
10x195

BB ab rollouts:
2x10x185
10x195

Front squat:
2x10x135
2x10x185

Bulgarian Split Squat:
2x5x95
2x5x135
2x5x185

Dips:
3x10

I should have warmed up better, my bench press seemed to just be getting up to speed on the last set. I think that may be a row PR but I'm too lazy to check, either way it's not a big deal... I'm not moving much weight. Wanted to do some leg press but for some reason everyone else wanted to today as well so I did front squats instead. It's probably a better lift anyway.

 

[Pantlegz]

Deadlift:
5x225
5x315
3x10x355

Press:
5x95
5x115
3x10x135

Seated cable row:
3x10x120

DB bench press:
10x140
2x10x160

I was in a bit of a hurry today so I just threw some crap together after main lifts. My left shoulder is bothering me a little a few hours after lifting I'm not sure what I did.. probably bench pressing. Changing my programming up for the PL meet in 3 weeks, as long as I can maintain my weight and hit a few minor PR's I'll qualify for USAPL raw nationals Everything is in range from my 5RM's a few weeks ago, I'm just going to go heavy again for a few weeks then take a week to rest/very light weight stuff. I'm looking for someone to coach me for the next few weeks to get used to lift commands and check my form when shit gets really heavy... The plus side, as long as I get the invite to nationals and I don't kill myself lifting between now and then I'm pretty much guaranteed an invite to The Arnold Classic next year (Just have to get a wilks of 390+) which is lower than the wilks I'd need to get an invite to nationals.