Pantlegz's Workout Journal

[Pantlegz]

Squats: 225x1x10, 405x5x5
DL: 225x1x5 315x1x5 405x1x5
OH press:160x5x5
pull ups: 7, 6, 6
Bent over rows: 135x3x8
Box jumps: 36" 3x10, 1x15
Hanging leg raises: 3x10

Felt awesome today, squats went great. DL form was spot on even though I ripped the shit out of my palm on the set of 405. Everything else went good. The last set of box jumps I was trying to jump over the box but there was some sort of mental block going on there because I could hit the far side from ~2 feet away from the box but I'd hit the same spot if I were right next to the box. I might mess with it at MMA with a bigger box and mats to jump on. The guys there will probably give me some motivation too.

 

[Pantlegz]

Squats: 405x3x5, 405x1x3, 405x1x2, 405x1x1, 385x1x5
Bench: 265x5x5
GHR: 80x3x8
Lat pulldowns:190x3x10, 170x1x5
reverse crunches: 2x20, 1x15

I think it's about time to deload my squats, I'll go with 405 for the rest of the week and see how it goes. Bench was pretty ok, had to get a spot on the last 2 reps but just barely touched the bar. I might need to take it easy there for a while too, my left arm is bothering me a little again. I'll get it massaged Thursday and see how it feels but I have a feeling I'll be going a tad lighter on my bench. Everything else went ok.

Going to an Oly lift club Friday, going to get some advice on squat form and work on cleans

 

[Pantlegz]

Squats: 225x1x10, 365x3x5
DL: 315x2x5
OH press:160x5x5
pull ups: 6, 6, 5
Bent over rows: 160x2x8, 135x1x8

Took it nice and light today since my arm is bothering me and I'm going to be doing mma tonight too. Starting madcow 5x5 Sunday, should be an interesting change.

 

[Pantlegz]

updated pics, I guess it'll be used to see how madcow effects my body comp, if any.

 

[Pantlegz]

Deadlift seminar:

135x10
225x8
315x8
405x5
405x3
405x1
405x1
405x1
495x1 - 90lb PR, it was ugly but I could have pulled more.

 

[Pantlegz]

Squat:
5x190
5x235
5x280
5x330
5x375

Bench:
5x125
5x155
5x185
5x215
5x245

Row:
5x85
5x105
5x130
5x150
5x170

Lat pulldowns:
10x150
10x150
10x150

GHR:
8x80
8x80
8x80

Hanging Leg raises:
10,10,10

Prone Bridges:
90 sec
90 sec
120 sec

First day of Madcow 5x5 and so far I like it. Way less volume that SL5x5 which was nice. I went light on the lat pulldowns because my arm is still bothering me a little and I didn't want to push it. Everything else went as expected.

 

[Pantlegz]

Squat:
5x190
5x235
5x280
5x280

Press:
5x95
5x115
5x135
5x155

Deadlift:
5x235
5x280
5x330
5x375

Hanging Leg Raises:
10
10
10

Reverse Crunches:
20
20
20

Pull Ups:
7
6
6

Today was easier than Sunday. Over all everything feels good so far. My arm is still bothering me a little but it's not too bad. I'm going to keep taking it easy on it and hope that it doesn't get any worse.

 

[Pantlegz]

Hit 215lbs today! weight goal for the year.. Check! I'll probably keep cutting till I'm at a decent bf% (around 10%)

 

[Pantlegz]

Squat :
5x190
5x235
5x280
5x330
3x385
8x280

Bench:
5x125
5x155
5x185
5x215
3x250
8x185

Row
5x85
5x105
5x130
5x150
3x175
8x130

Lat pulldowns:
10x150
10x150
10x150

GHR:
8x80
8x80
8x80

Hanging Leg raises:
10,10,10

Not much to report, so far so good. It's been easy.

 

[Pantlegz]

Squat:
5x195
5x240
5x290
5x335
5x385

Bench:
5x135
5x155
5x190
5x225
5x250

Row:
5x90
5x110
5x130
5x155
5x175


Lat pulldowns:
10x170
10x170
10x170

GHR:
8x80
8x80
8x80

Hanging Leg raises:
10,10,10

Today went well, squats getting heavier finally. Still didn't need any rest, I probably should have a little but went fine without it. My left shoulder is bothering me now, I don't know if it's got anything to do with the left elbow or not. It's not too bad and doesn't effect my lifts, yet. If it doesn't go away in a few days I'll get it checked out.

Just realized I missed prone bridges for today, I might make them up later... maybe not.

 

[alanwest09872]

wrong post

 

[Pantlegz]

Squat:
5x195
5x240
5x290
5x290

Press:
5x100
5x120
5x140
5x160

Deadlift:
5x240
5x290
5x335
5x385

Hanging Leg Raises:
10
10
10

Reverse Crunches:
20
20
20

Pull Ups:
8
6
6

 

[Pantlegz]

Squat:
5x195
5x240
5x290
5x335
3x395
1x455
8x290

Bench:
5x135
5x155
5x190
5x225
3x255
8x190
fx315

Row:
5x90
5x115
5x135
5x160
3x185
8x135

Lat pulldowns:
10x170
10x170
10x170

GHR:
8x45
8x45
8x45

Hanging Leg raises:
10,10,10

I think I could have hit 495 if I had a belt and spotters today, I may try it later at mma. If the gym didn't flood in the shitty storm we had last night. tried to max my bench press too, got it about 1/2 way up and failed, I think if I hadn't stopped to talk for like 10 min I would have got it. I'll try again next week with a little more focus.

Found current state records, raw open, which are my new goals:
(198)
Squat: 501
Bench: 375
Deadlift: 512

(220)
Squat: 512
Bench: 352
Deadlift: 501

Not really sure why 220's are so weak, they've got 11lbs on the squat and less on both bench and DL
I'm going to try to compete at 198, if possible I weighed ~212 last night at mma and you can see in the pics above that I have some fat to cut still. I guess we'll see where I am in a month.

 

[Pantlegz]

A little more research shows that I need to add about 50lbs to each of my lifts to hold the USAPL open raw state record at 198... this could be done by the end of the year

here are the current raw records, all I have to do it get within 85% of the open equipped records and I'm there. http://www.kansasusapowerlifting.org/RECORDS.htm

I guess I didn't realize I was that strong...

 

[Pantlegz]

Squat:
5x200
5x245
5x295
5x345
5x395

Bench:
5x130
5x160
5x190
5x225
5x255

Row:
5x95
5x115
5x140
5x160
5x185

Lat pulldowns:
10x170
10x170
10x170

GHR:
8x90
8x90
8x90

Hanging Leg raises:
10,10,10

Everything went well, I really need to stop forgetting about the reverse crunches. can't wait till I start adding weight to my squats next week, should be interesting. Hopefully everything goes well.

 

[Pantlegz]

Squat:
5x200
5x245
5x295
5x295

Press:
5x105
5x125
5x145
3x175
1x175
fx175

Deadlift:
5x245
5x295
5x345
5x395

Hanging Leg Raises:
10
10
10

Reverse Crunches:
15
15
15

Pull Ups:
8
8
6
6

So My OHP is weak, and for whatever reason as soon as I fail one rep it's pretty much done, is this normal? Squats were so easy, I think they might be too light but I'll keep with it because it's gonna get heavy in a few weeks. Pull ups went well, felt really good for the 2 sets of 8 then it kinda died off a little. DL's didn't feel quite as strong as last week but still had plenty of power and he form was good.

Was an idiot and OHP'd 175 instead of 165 like I was supposed to, I'll try to count better next time...

 

[Pantlegz]

Squat:
5x200
5x245
5x295
5x345
3x405
8x295
fx455
fx455

Bench:
5x130
5x160
5x190
5x225
3x265
8x190

Row:
5x90
5x115
5x135
5x160
3x185
8x135

Lat pulldowns:
10x190
10x170
10x170

GHR:
8x90
8x90
8x90

Hanging Leg raises:
10,10,10

prone bridges
3x90 sec

leg press:
8x680
8x680
8x680

Wasn't able to hit 455 today, the original plan was to try 495 but obviously that didn't happen. Everything else went really well, Squats felt good. Bench press wasn't bad either, it felt like I had a lot left in me.

 

[Pantlegz]

Squat:
5x205
5x255
5x305
5x355
5x405

Bench:
5x135
5x165
5x200
5x230
5x265

Row:
5x70
5x85
5x100
5x120
5x135

GHR:
8x70
8x70
8x70

Hanging leg raises:
10
10
10

Lat pulldowns:
10x190
10x190
7x170
7x170

Today I was an idiot and did rows/lat pulldowns together, needless to say my lats weren't too happy about that. Squats felt solid but my lower back/SI joint has been bothering me a lot lately, not sure what I did to it, gonna schedule a chiropractor apt Monday and have it checked out. Just to be safe. Bench felt heavy but solid, I think my form was a little off because 230 was super easy and adding 35lbs shouldn't have effected it as much as it felt like it did. I'm sure I've got 315 in me right now, just gotta prove it to myself.

 

[Pantlegz]

Squat:
5x205
5x255
5x305
5x305

Press:
5x105
5x125
5x145
5x165
3x165

Deadlift:
5x255
5x305
5x355
5x405

Pull ups:
8
6
6

Hanging leg raises:
10
10
10

Reverse crunches:
20
20
20

Felt awesome today even though I didn't stretch as much as I normally do before I go, which isn't much to begin with. Deadlifts went up with ease, can't wait for 415 next week. Squats were nice and light and press was awesome with the tweaks to my form. Made life a lot easier, 165 was still pretty damn heavy though, 170 next week I guess we'll see how it goes. I might have to set it back a week since I kinda messed up last week, not sure how that'll work out. Looking forward to heavy squats friday!

 

[Pantlegz]

Squat:
5x205
5x255
5x305
5x355
3x415
8x305

Bench:
5x135
5x165
5x200
5x230
3x270
8x200

Row:
5x95
5x115
5x140
5x160
3x190
8x140


GHR:
8x90
8x90
8x90

Hanging leg raises:
10
10
10

Lat pulldowns:
10x190
10x190
10x170

Felt great today, my last rep for 415 my core caved a little but was still able to push it up without much trouble. I was going to try for a few more if my core hadn't loosened up the way it did. Bench press went up easy, felt like I had a few more in me but didn't want to push it without a spotter.

 

[Pantlegz]

Squat:
5x210
5x260
5x310
5x365
5x415 - PR

Bench:
5x135
5x170
5x205
5x235
5x270 - PR

Row:
5x70
5x90
5x105
5x125
5x140


GHR:
8x70
8x70
8x70

Hanging leg raises:
10, 10, 10

Lat pulldowns:
20x150
10x150
10x170

Was busy today with fathers day today so I was a little rushed in the gym. So I did my accessories a little lighter than normal to speed through them. Squats felt great, the last rep at 415 was a little forward but it was still good form. Bench didn't feel too heavy, I got a spotter to be safe but didn't come close to needing it. Rows are starting to get a little heavy, finally.

 

[Pantlegz]

Squat:
5x210
5x260
5x315
5x315

Press:
5x105
5x135
5x150
5x170

Deadlift:
5x260
5x315
5x365
5x415 PR

Pull ups:
8,7,6,4

Hanging leg raises:
10
10
10

Reverse crunches:
20
20
20

Not much to comment on today, everything went well. Didn't feel as strong for some reason, I felt the same at MMA last night too. I don't feel weak just not the same, hopefully it's just from being stressed and pressed for time lately and not something else. DL's felt solid, the last few reps weren't the best. I really need to get someone that know what they're doing to watch me just to remnd me when my form is getting ugly because sometimes I can't tell/don't notice.

 

[Pantlegz]

Squat :
5x210
5x260
5x310
5x365
3x425 PR
2x425
8x310

Bench:
5x135
5x170
5x205
5x235
3x275 PR
8x205

Row:
5x70
5x90
5x105
5x125
3x140
8x105

GHR:
8x70
8x70
8x70

Hanging leg raises:
10, 10, 10

Lat pulldowns:
10x190
10x190
10x170

Felt awesome today, was a little distracted at first but after I hit 365 squatting everything fell in place. I wasn't particularly happy with my last rep at 425 so I did 2 more to make up for that last rep. Bench press had a lot left in it too, as long as I don't kill my left arm, which is bothering me a little... again. Other than that everything went as expected, I'm really starting to hate lat pulldowns.

 

[Pantlegz]

Squat:
5x215
5x265
5x320
5x370
3x425
5x425

Bench:
5x140
5x170
5x205
5x240
5x275

Row:
5x70
5x90
5x105
5x125
5x140

GHR:
8x70
8x70
8x70

Hanging leg raises:
10, 10, 10

Lat pulldowns:
10x190
10x190
10x170

Today went good it was a little rushed because I wasn't expecting to get into the gym so early, some other stuff got canceled. Squats felt solid, I did fail the 4th rep my first time so I got a spotter and went for it again and got all 5 without much trouble. Everything else went well. Bench press felt like I was pushing my limits but I guess we'll have to wait and see where it tops out 315x5 would be awesome though.

On a side note, I'm cycling off N.O. explode this week and I can feel a big difference. I didn't feel like I had as much energy and got kind of drained after my squat/bench sets.

 

[Pantlegz]

Squat:
5x215
5x265
5x320
5x320

Press:
5x110
5x130
5x155
4x175
3x175

Deadlift:
5x265
5x320
5x370
5x425

I was very rushed today by a group meeting that was absolutely worthless. Everything went well, DL's we're as quick as I would have liked them but we can't have everything. I missed the last rep on my press, if I would have waited a little bit longer it would have been fine but I was in a rush.