Pantlegz's Workout Journal

[Pantlegz]

Squats:
5x225
5x315
3x365
12x405

Good mornings:
8x225
2x8x245

Palloff press:
3x130

GHR:
3x10x45

36" box jumps:
2x10

cable crunches:
8x140
8x150
8x160

Lateral Medicine ball toss:
2x6x11lbs
2x6x12lbs

20 yard sprints:
10

 

[Pantlegz]

Bench Press:
5x135
5x185
3x225
12x255

Pendlay Rows:
3x10x185

Power Clean and Jerk:
5x1x135
5x1x155
5x1x185
5xfx225

BB ab roll outs:
3x10x225

Forgot about dips today but I think the power cleans may have made up for it. I'm pretty mad that I didn't hit 225 once, it wasn't that it was heavy I think it was a mental block I just couldn't get under the weight. 185 was fairly easy, considering it is ~20lbs than I've done before and I didn't have a problem hitting all 5 singles. I guess I was adding another 40lbs which may have been a larger jump than I should have made. I think I'll be doing some more Oly lifting tonight, it's going to be hot and awful but I need to do it. Bench press felt pretty easy, if I had a decent spotter I feel like I had 2-3 more in me but I had to get some random guy to spot me and he didn't have a clue as to what he was doing. Weighed in at 237.5 which means I need to drop 5.5lbs before the 7th(if I end up competing anyway) and 17.5 before the 21st and maintain it through the 28th.. and not lose any strength.

 

[Pantlegz]

Deadlift:
5x225
5x315
12x405

Press:
5x115
5x135
10x145

Front Squat:
5x135
5x185
10x225

Seated cable rows:
3x10x150

Cable Crunches:
3x8x200

dips:
3x10

Today Felt really good, my deadlift should have been a little better but my grip was killing me from the hour and a half of power snatches Tuesday night. Front squats thrown in for fun. Everything else was ok, nothing really to comment on.

I did however realize I need to work with heavy weight next week and then very light weight the week before the comp. I'm going to try my 3RM for all 3 lifts next week and maybe work towards 1RM depending on how I feel each day and who I can find to spot me... Should be interesting to see what I can really do.

 

[Pantlegz]

Bench Press:
5x225
5x275
3x315
1x335
1x345
1x355

Squat:
5x225
5x315
5x405
3x495
1x515
1x525
1x535

Pendlay Rows
8x135
3x8x185

Palloff Press:
3x10x120

Yesterday

Squat:
5x225
5x315
5x405
5x455
fx495 - rushed before bjj started

So my patella tendon started bothering me this last week at some point and I really felt it squatting yesterday, today wasn't so bad. Hopefully it agree's with me for the meet next weekend. Really happy with my squat and honestly expected more out of my bench but I had a muscle in my back that kept cramping up. I think I'm going to squat 495/525/attempt 550 at the meet, bench 315/325/ attempt 345 and I'll see how deadlifts go Thursday but probably similar number to my bench press. So the only way I'll make it to nationals is if I hit all my PR's and then some which I don't see happening. right now hitting the numbers I plan above puts me at 1425, almost 100lbs shy of my goal... I guess I just give it a shot and see what happens. Who expects to get an invite to nationals after their first competition anyway...?

 

[Pantlegz]

life has been interfering with my ablity to log my workouts and some of them have been cut a little short. Over the next 3 weeks it will be lighter lifting since I've got my PL comp This Saturday and BJJ on the 28th and don't want to over do it for either. I'll lighten up my BJJ a little this week and go into over drive next week and the following week. I think, I may not slow down this week depending on how everything feels. My knee wasn't sore until today and after a few sets of squats it warmed up and hasn't bothered me since. I might see a Sports Dr just to have it checked out. I'm also going to get my hormore levels checked, just for the hell of it. I need to find a Dr that would be willing and able to do it on a weekly/bi weekly basis for a few months here before too long.

Thursday. I was in a hell of a rush and wasn't really "into it"

Deadlift:
5x225
5x315
5x405
3x455
3x495
fx505
fx515
fx525

Just a mental fuck...

Today:

Squat:
5x225
5x315
5x405
3x455

Deadlift:
5x225
5x315
5x405
3x455

Palloff press:
3x10x130

Seated neutral grip cable rows:
3x10x130

Box Jumps:
3x15

Today everything felt a lot better that Thursday I had a bit of a rough mid-week and my mind just wasn't there but today it was cake. I didn't want to push it too hard since I'm supposed to be lifting light this week. I'll keep it lighter Tues/Thurs and hope for the best this weekend, anything less that 1400 will be a failure I aiming for 1450.

 

[Pantlegz]

Yesterday

Squat:
5x225
5x315
5x405

Deadlift:
5x225
5x315
5x405

Bench Press:
5x135
5x225
5x275

Last one before the meet...

 

[Deeko]

What meet are you doing? Goals?

 

[Deeko]

Either way, good luck! Move some iron!

 

[Pantlegz]

What meet are you doing? Goals?

the goal was to get 1400 total and I failed miserably. missed my opener squatting 515 which is a weight I can regularly hit. The meet was shoddy at best the other guy in my weight class said his missed 675 3rd was his normal opener but the stuff they were using was worse than what I use at a commercial gym. The bars were bouncing all over the place with 405, dude walking out with 675 was absurd. But excuses aside, I don't know what happened, I warmed up with 495 and hit it easy. It could have been nerves? I didn't feel particularly nervous but I don't know. Actually I felt normal, like another day in the gym, I felt strong warming up, slept good, ate good and was hydrated. So I don't know but I'm not very happy about my performance, or lack there of. I did get some good pointers from a few very strong guys so I guess it wasn't a complete waste.

 

[Pantlegz]

Meet warmup:
5x225
5x225
5x315
5x405
3x455
2x475
1x495

Everything went smooth, this was over 30-45 min, there was only one rack to warm up in so we had 8-10 people using it.

Meet:
3xfx515
Post meet, fuck you legs workout:

5x225
5x275
5x315
5x365
5x405
3x455
5x5x225

This was all using a wider than normal stance and trying to load the bar lower on my back. I was able to get a wider stance but getting the bar lower just didn't happen, I feel like it's already sitting at the spine of the scapula and without someone around to show me exactly where it should be, that's where it's going to stay. There are going to be a lot more squats in my log, most of them will be lighter working on changing up my form a little. I'll work back to where I am over the next month. I've got a BJJ comp coming up too so I won't be lifting too heavy over the next 2 weeks I might go from 5x5x225-5x5x405 or something like that, adding 10-20lbs each sitting or 5-10 if I'm doing more squats than I have been... I'll figure something out

 

[Deeko]

the goal was to get 1400 total and I failed miserably. missed my opener squatting 515 which is a weight I can regularly hit. The meet was shoddy at best the other guy in my weight class said his missed 675 3rd was his normal opener but the stuff they were using was worse than what I use at a commercial gym. The bars were bouncing all over the place with 405, dude walking out with 675 was absurd. But excuses aside, I don't know what happened, I warmed up with 495 and hit it easy. It could have been nerves? I didn't feel particularly nervous but I don't know. Actually I felt normal, like another day in the gym, I felt strong warming up, slept good, ate good and was hydrated. So I don't know but I'm not very happy about my performance, or lack there of. I did get some good pointers from a few very strong guys so I guess it wasn't a complete waste.

Ouch. That sucks man. Every now and then it happens. I almost bombed out of the first meet I ever did in gear - missed my first two squats, barely got the third (and frankly they could have called it too high if they wanted to be sticklers).

What was your goal weight? What do you normally do for an easy triple? Its a good idea to have your opener be something you can do for three on a bad day. Food for thought for next time, anyway. Congrats for at least getting out on the platform!

 

[Pantlegz]

My goal was to match my PR of 535 on the second lift then try for 545/550. I normally don't go that heavy with triples, I think the heaviest I have hit lately was 475 which isn't heavy at all. I've been able to hit 495x3 since early this year and just hit 500x5 a few weeks back but that was a good week and everything built up to it. Warming up 495 went up easy, might have cooled off a little too much though since there was only one rack and about 10 of us warming up on it with no real organization. I don't know how many times a new guy would come and we would have to deload the bar so they could start their warm up

 

[Pantlegz]

Bench Press:
10x135
5x205
5x225
3x5x275

Squat:
5x225
5x315
3x5x405

Pendlay Rows:
10x135
2x10x185

stupid gym was packed tonight so I called it after that. The squat changes really made a difference today, I felt a lot more powerful coming out of the hole. I was pretty sore Sunday and Monday so I decided to take it a little easy with them today but I'll bump the weight in coming sessions. I'm still keeping everything faily light since I've got a BJJ comp in a week and a half. I don't want to push myself too hard. My left knee is also pretty jacked up, I though it was tendonitis and it may be. It'll hurt on my first set of squats but after that I don't really notice it. Also standing up and fully extending/locking my knee also hurts. It's at the bottom of my knee cap/top of the tibia. It feels like it's quite a bit lower than my knee cap when I'm applying pressure to it but when I'm moving around it feels like it's my knee.

 

[Pantlegz]

Deadlift:
5x225
5x314
3x5x405

Press:
5x115
5x135
3x5x145

Squats:
5x225
5x315
5x425
2x4x425
1x425

Squats were killer tonight after deadlifts, I didn't feel nearly the power coming out of the hole and I'm guessing it's because my quads were shot from deadlifts. I wanted to do more but had some work to catch up on so I got as much in, in the time I had.

 

[Pantlegz]

Finally back to my normal routine after a few weeks of on and off lifting. Took gold in Gi and no Gi yesterday! All my wins were by submission too

Squats:
5x225
5x275
5x10x325

Good Mornings:
10x135
2x10x185

Hip Thrusters:
3x10x70

Palloff Press:
3x10x130

36" box jumps:
3x10

GHR:
3x10x25

Squats felt really good, a lot of power at the bottom and aside from getting gassed doing sets of 10 they were really easy. My hamstrings felt a little tight with the good mornings but nothing major. Everything else went as expected. My lower back felt a little tight for about 10 min after I left but feels fine now.

 

[Pantlegz]

I apparently forgot to log my Tuesday workout here, it wasn't much but damn I was wore out...

Bench press:
10x135
10x185
5x10x205

Hang cleans:
10x1x45
10x1x45

Power cleans:
10x1x135
10x1x185

Pendlay rows:
10x135
10x135
10x185
10x185

 

[Pantlegz]

Deadlifts:
10x225
10x275
5x10x325

Press:
10x95
10x105
5x10x115

DB bench press:
10x45
10x60
10x75

Prone Bridges:
3x90sec

Ugh today was awful, I'm not sure why but after 50 deadlifts I was ready to die.

 

[Pantlegz]

I've been really bad about keeping my log up-to-date lately.

Yesterday:

Squat:
10x225
10x275
10x315
3x10x365
4x5x365

Good Mornings:
3x10x135

36" box jumps:
3x10

I didn't do palloff presses because the gym was packed and everyone likes the cable shit for some stupid reason. I didn't want to fight to get in there for my 3 sets. I got a few compliments about my ability to jump. I just wish they had bigger boxes, something to actually push my ability to jump on it. I went straight to BJJ for 2 hours after lifting, that was a bit rough but I did decent even after 50 squats at 365, I guess that means I'm getting better...

 

[Pantlegz]

Bench Press:
135x10
185x10
3x10x230

superset:
Pendlay Rows:
10x135
10x155
10x175

Power Clean and Jerk:
10x135
10x155
10x175

Prone Bridges:
90 sec
60 sec
45 sec
45 sec

Today wasn't such a good day, my bench press felt a lot heavier than I think it should have. I managed to do all 3 sets but when did 230 get so damn heavy? Row felt fine and so did C&J until 175 where it got very sloppy, I should have dropped the weight but I didn't feel like it. I was getting the weight too far forward after my hips and half of them were more of a push press than a jerk. Prone bridges sucked because my glutes/hamstrings are still sore from yesterday, the changes to my squat form brought them into play a lot more than they're used to. They feel better than last week but I'm walking a little funny and make noises when I stand up because of them.

 

[Pantlegz]

I guess I forgot to log Thursday, again.

Deadlift:
10x225
5x315
3x10x365

Press:
3x10x135

and for today...

Squats:
10x225
10x315
7x365
12x405
8x405
4x405
20x135
20x185

Good mornings:
3x10x135

Palloff Press:
3x10x120

Seated 36" box jumps:
30

Stretching: 15 min

My goal for today was 20x405 which was a long shot since I haven't done that much volume lately which is why I deviated from my routine a little and not only went to almost failure at 405 for 2 more sets but I also did sets of 20 with light weigh that were equally awful. I also justified doing the lighter sets to get my new slightly tweaked squat form a little more solidified. This round of squats, over the next few months might not see much improvement over my last round because of the change but in the long run it will help a lot. Both of which were after the good mornings. Everything else went pretty much as expected. I really need a higher box or something to jump on because 36" just isn't cutting it.

 

[Pantlegz]

Bench Press:
10x135
7x185
3x245
14x250

Pendlay Rows:
10x135
10x155
10x175

Hang cleans:
3x10x45

Power cleans:
10x1x135
10x1x155

My back was killing me today so I kept it pretty light today outside of the bench press which I just did to the routine. I was surprised how easy it was until the last rep, I'm going to get my back checkout soon because the last 2 days I've been very sore in the morning but as the day goes on it feels better but still not normal. After the gym it feels almost normal but still not 100%

 

[Malfeas]

Are you perhaps doing too much volume? Reviewing your log you do an impressive amount of volume at very respectable heavy weights.

 

[Pantlegz]

This is my high volume cycle, it's actually ending after Thursday I'll do a 'deload' week where I just do some basic light lifting then go to 8 reps for 3 weeks 5 reps for 3 weeks then 3 reps for 3 weeks with one week between each series to deload. I think it might have something to do with changing my squat form a little bit before this last cycle started. I get my glutes in to it a little more and use a little wider stance. I had to get my legs worked out early last week because I was so damn sore and this could just be related to that but in my hips more and it's just hard to tell the difference between super tight hips/glutes and lower back/SI joint issues. I'm going to get it checked out tomorrow if I can get an apt but I don't think it's anything too major. At least I hope.

 

[Pantlegz]

I didn't bother logging my deload week nothing out of the ordinary just 3x5 at pretty light weight.

Yesterday:

squat:
10x225
10x315
3x8x365

Good Mornings:
10x45
10x135
10x155
10x175

Pallof press:
3x10x130

Everything went ok, I was a little rushed but nothing major. The gym was also extremely empty, only 1 person there at 10 and 5 at about 11 when I left. Box jumps were left out because the only big box was locked up and nobody was there to open it up. I'll just do bigger box jumps today before BJJ...

 

[Pantlegz]

Bench Press:
2x5x135
2x5x185
5x8x230

Power Clean and Jerk:
5x1x135
5x1x155
5x1x175

Pendlay Rows:
10x135
10x155
10x175

Today felt good, Bench Press was actually pretty easy which I wasn't expecting. Power Cleans helped my back/legs someone popped when I was putting the weight down on one of the last reps and everything feels better so far. Hopefully it'll help, the last few days have sucked.