Pantlegz's Workout Journal

[Pantlegz]

Squat:
5x215
5x265
5x320
5x370
fx435
1x435
1x435
fx435
1x405
fx405
8x320

Bench:
5x140
5x170
5x205
5x240
3x285
8x225

Row:
5x70
5x90
5x105
5x135
3x145
8x115

Prone bridges:
3x90 sec

As much as I'm not happy about my lifting today in reality it's not that bad. My left ankle is about 2x it's normal size and that probably had something to do with it. On top of that our MMA warmup yesterday killed my legs(50 air sqauts, 25 leaping burpees(burpee then long jump), and some other shit I don't even know what it's called.) At first I thought 435 was hard because my core was weak but only being able to hit 405 once and having a hell of a time with the 320x8 tells me my legs were just shot. The bench press on the other hand went smooth got a spotter but didn't come close to needing it. Was cut short yet again due to being crunched for time.

 

[Pantlegz]

Squat:
5x225
5x275
5x320
5x370
3x425
3x425
3x425

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

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

GHR:
8x45
8x45
8x45

Hanging leg raises:
10, 10, 10

Lat pulldowns:
10x190
10x190
10x190

Back from vacation today, felt awesome to get back in the gym. I did the wrong workout but I'll do the right one Thursday.

 

[Pantlegz]

Squat:
5x215
5x265
5x320
5x370
1x435
2x435
2x435 - w/ spotter - slight assistance
fx435 - no spotter
8x345

Bench:
5x140
5x170
5x205
5x240
3x285
8x225


Deadlift:
5x270
5x325
5x380
5x435

Today was a little jacked up as well, but it worked. My legs are dead, I'm not used to max effort squats and deadlifts on the same day. Squats went better than last time, When I'm failing I get too far forward when I go in the hole and have issues getting my chest back up on the way out. I'm going to mess with some ab work and maybe add in some box squats here and there to help. My grip for deadlift was shitty and I'm not sure why but I managed to pull 435x5 with about 30 seconds between reps for my hands to stop throbbing... Does that make them singles? I dunno, call em what you want to I guess.

 

[Pantlegz]

Last night:

Squat:
5x220
5x270
5x325
5x380
1x435
5x415
Bench:
5x145
5x180
5x215
5x250
5x285

Row:
5x75
5x90
5x110
5x125
5x145

Pressed for time once again. 435 felt very heavy but 390 and 415 weren't nearly as heavy and went smoothly. Going to start doing box squats and more core work to see if they might help. Bench press went well, the spotter might have barely touched the bar on the last rep. My hamstrings and hip flexors are very sore today I'm not sure why because they haven't bothered me in a while.

 

[Pantlegz]

Squat:
5x225
5x275
5x325
5x325

Press:
5x115
5x135
5x160
4x180
3x180

Deadlift:
5x275
5x325
5x380
5x435


Pull ups:
8,6,6

Hanging leg raises:
10,10,10

Reverse crunches:
20,20,20

GHR:
8x45
8x45
8x45

Finally didn't have to rush in the gym and it felt awesome. Really need to find some chalk because reps of more than 435 are going to kill my poor hands. Since I've gotten home I looked at some pistol form videos and I suck at them, I don't have the balance at the bottom. I might go in later to try to do some pistols, box squats and weighted core work if I've got time before my daughters birthday.

 

[Pantlegz]

Squat:
5x220
5x270
5x325
5x380
fx435
fx435
fx435
1x425
fx425
fx415
1x405
8x325

Bench:
5x145
5x180
5x225
5x250
2x295 - PR
1x295
8x225

Row:
5x75
5x90
5x110
5x125
3x150
8x110

Hanging Leg Raises:
10,10,10

Lat pulldowns:
10x170
10x170
10x170


Mind wasn't in it today, I've been discouraged from BJJ the last few days and shitty squat for the last few weeks and I think it's getting to me. It was like my legs just didn't want to push, I'll try to get in again after work and do some accessory leg work to see how it feels. My left elbow didn't like 290, I think I may have been a little off in my form because it's bothering me again but I've got an apt for a sports massage tomorrow morning so hopefully I can get it worked out there. I was thinking some of the squat issues may be a tight lower back and fucked up left ankle not that I'm trying to make excuses because there isn't a reason for my squat to be as shitty as it's been lately. I'll give it one more week trying to hit 435x3 on Thursday then I'll either switch to DC training, 5/3/1 or roll madcow back a few weeks and work back up from there.

On a good note, my weight this morning was 225. I think I may start eating a little more to see if that helps the lifts/recovery/weight loss/mood/life...

 

[Pantlegz]

Did some squat today before MMA just to see how my back/legs were feeling after the sports massage this morning. Apparently my Quads are get super tight and they pull my pelvis forward and that causes issues with my lower back hurting and lack of power squatting.

225x5
315x5
405x5
455x1
455x1
495xf

I was so close to hitting 495 but I didn't quite have it in me and I didn't want to hurt myself so I didn't push it.

 

[Pantlegz]

Squat:
5x235
5x275
5x325
5x375
3x425
1x425
3x425

Bench:
5x145
5x180
5x225
5x255
5x290 PR

Row:
5x75
5x95
5x115
5x135
5x150

Hanging leg raises:
10,10,10

Prone bridges:
3x90sec

GHR:
8x80
8x80
8x80

Lat pulldowns:
10x170
10x170
10x170

Felt great in the gym today even though I didn't get 425x5 I felt like I had more in the last set of 3 but I didn't want to push myself too hard and either burn out or hurt myself so I didn't push it too hard. The last set of bench press was super heavy but I was able to grind out all 5. Hopefully this week goes better than the last few, so far so good.

 

[Pantlegz]

Squat:
5x225
5x275
5x325
5x325

Press :
5x115
5x135
5x160
1x180
3x170
4x170

Deadlift:
5x270
5x325
5x380
5x425 +1

Pull ups:
10,6,6

Hanging leg raises:
10,10,10

Reverse crunches:
20,20,20


Finally got 10 pull ups, took me forever. DL's felt awesome, the +1 sucked because my grip was shit after the 5 so I readjusted and it wasn't quite right so the pull wasn't the greatest. It's amazing how much good form/grip helps deadlifts. Press was a little weak but my left elbow is slowly starting to bother me again so I'm trying to take it a little easy on it for now. Squats were light, I really focused on keeping my form perfect and going nice and slow, almost got my ass on the ground with 325.

It seems like eating more is helping too, I've almost doubled my food intake and I'm not gaining any weight and I feel much better lifting but I've really noticed more power/explosiveness in bjj the last few day. I'll continue to tweek my diet as needed until it's right where I need it.

 

[Pantlegz]

Squat:
225x5
275x5
325x5
375x5
435x1
435x1
425x1
325x8

Bench:
145x5
180x5
210x5
255x5
300x3
225x5
225x5

Today I didn't get in before class so I had to make a very quick trip to the gym after work. Squats sucked, again. Not sure why 435 is such a bitch... I didn't want to press it anymore than I did since my back is just now starting to feel better. Bench was ok, I got 2 reps of 300 without a spotter but the last rep he was helping a lot and I still struggled quite a bit. As much as I hate to say it, it may already be time got a deload week.

 

[Pantlegz]

Squat:
5x220
5x275
5x325
5x375
5x405
3x405

Bench:
5x145
5x180
5x225
5x255
4x295


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


Lat pulldowns:
10x170
10x170
10x170

Hanging Leg raises:
10,10,10

prone bridges
3x90 sec

Forgot to take Whey and N.O. explode before I went in today but it didn't seem to hurt me any. I decided to lighten it up today and work back up again, which was a good idea because I'm not sure how much more than 405x5 I could have squatted today. Bench press was rough but I went a little wider grip than normal because I was a little narrow before. I had lots of power initially but it fell off pretty quick, had a little spotter assistance on the 4th rep he was barely under the bar with a few fingers but didn't have the strength to push out a 5th. I'll try for 295x5 again next week if I miss it again I'll deload bench too. Rows are still easy but they kill my lat pulldowns. I've also noticed that it seems like my lats need more recovery time between sets than squat or bench.

 

[Pantlegz]

Squat:
5x225
5x275
5x325
5x325

Press:
5x115
5x135
5x160
4x180
1x180

Deadlift:
5x275
5x325
5x380
5x435 - with straps


Pull ups:
8,6,6

Hanging leg raises:
10,10,10


Still wasn't able to Press 180x5 but it was close I was about 3/4 the way up and probably could have pushed it but I didn't want to try and fail because I was in a 1/2 rack and didn't have anything to catch it until below my waist. Squats were very light, just focused on form. Deadlifts with straps are cheating, they were so much easier than the last few weeks it wasn't funny. I'll strap up for a few weeks to keep my progression going probably up to 495x5 then I'll deload without straps and work back up.

 

[Pantlegz]

Squat:
5x225
5x275
5x325
5x375
3x415
8x325

Bench:
5x145
5x180
5x225
5x255
3x295
8x225

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

I didn't make it to the gym before class so I was rushed again after work. Everything went well, squats felt like I still had a lot left in me but I didn't want to push myself too hard so I just did what the program called for and stopped at my 3rd rep at 415. Bench felt good, got a solid 3 reps with no spotter assistance. I don't think I would have gotten a 4th without help though. I'll see what I can push our Sunday and hope for the best I guess.

 

[Pantlegz]

Squat:
5x225
5x275
5x315
5x365
4x415
4x415

Bench:
5x145
5x180
5x225
5x255
5x295 PR


Row:
5x95
5x115
5x135
5x155
3x175


Lat pulldowns:
10x170
10x170
10x170

Hanging Leg raises:
10,10,10

I didn't rest quite enough between sets to get 415x5 down so I rested a bit longer and did another set, felt like I would have had it but the 4th rep I fell back. I think I got my hips too far forward on the way up and was just off balance on the way up because it wasn't heavy and I got all the way up then just went over backwards, which is really strange. Bench press felt a lot better today, still didn't get all 5 without a little spotter help but it was much better than last week, just a little help on the last rep instead of the last few. Rows are felling better too, especially since I'm moving the weight up more, I think I may start to slowly transition it to a 5x5 and maybe cut out lat pulldowns or alternate heavy rows without lat pull downs and lighter rows with lat pulldowns. I'll play with it a little and see what gives me the best results.

 

[Pantlegz]

Squat:
5x245
5x325
5x375
5x375

Press:
5x115
5x135
5x160
1x180
1x180
5x170

Deadlift:
5x285
5x340
5x405
5x455 PR

Pull ups:
6,6,6

Hanging leg raises:
10,10,10

Went a lot heavier on squats today than I was 'supposed' to. According to madcow it was week 12's Wednesday and I'm nowhere near that but I think my Wednesday's have been a little light and inadvertently holding back my progression, maybe I'm coming up with excuses. I'll see if my body can recover and see how Thursday goes with 425x3. Deadlift felt awesome, didn't use straps this time because they broke on my first attempt to pull 455. I figure I'll buy my own because I had to rest my grip probably 10-20 seconds between reps.

Weight last night was 225, I'm about 5lbs over where I need to be for my next bjj comp and I've been slacking on my diet and eating more in general and eating more carbs that I should be to keep my body in ketostasis but I don't seem to recover quick enough with less than 50g of carbs a day. I'm still keeping my carbs low, typically below 50 some days I feel I need more I'll keep it under 100. weekends are still carb load days and I eat as much as I can.

 

[Pantlegz]

Squat:
5x225
5x275
5x315
5x365
3x425
8x325

Bench:
5x150
5x205
5x225
5x255
3x305 PR
8x245
10x225

Row:
5x135
5x155
5x185
3x205
8x135

Hanging Leg Raises:
10,10,10

Lat pulldowns:
10x170
10x170
10x170

Squats felt solid today, getting ready for Sunday and just hoping it goes as well as today. Bench was a little weak but I didn't get spotter help so that's a plus, I think I'll do 300x5 Sunday just because today was tough. And I'm finally comfortable with bent over rows so I bumped the weight up quite a bit, finally. I'll weigh in again tomorrow, I'm thinking 222 at the end of the day which would put me at ~215 on an empty stomach/bladder. I'll work on getting pics soon, I think my body comp has gotten a lot better since the last pics I posted a few months ago. -- New goal just to push myself, lat pulldown 230x10 by the end of the month and 3 sets by the end of the year. I've been slacking too much but my lats are getting some decent size.

 

[Pantlegz]

Squat:
5x225
5x275
5x315
5x365
4x425
2x435


Bench:
5x150
5x190
5x225
5x255
3x300


Row:
3x10x135

Wasn't really feeling the gym today, I slept in a little and must have been laying strange all night because my lower back was tight and just didn't feel quite right all day. Squats felt decent even with the tight low back, even though I missed 425x5 again... I'll repeat this week and hope that next weekend I'm feeling a little better. The first rep of the second set was awesome didn't feel heavy at all so I think I was getting too far forward at the bottom, again. I'm also going to slow down the bench press reps at lighter weight and pay close attention to form because when the weight gets heavy my form seems to go to shit, which makes it much harder to move the same amount of weight. I also lightened up the rows to see if maybe the heavier rows from last week were what was bothering my back.

 

[Pantlegz]

Squat:
5x235
5x335
5x395
5x395

Press:
5x115
5x135
5x155
4x175 +1xf
fx175

Deadlift:
5x295
5x365
5x410
1x475 - with straps

Pull ups:
8,7,7

Hanging leg raises:
10,10,10

I wasn't thinking today, I decided to up my squats 20lbs after making that massive jump last week. The squats weren't that bad but it killed my leg drive for the 20lbs I attempted to add to my deadlift. Either of those increases on their own is a lot both of them together was just stupid. I thought about trying to pull 5x455-465 before I left but the rack's were in use so I figured I'd just remember for next time. Press sucked as normal, I was tempted to try 180 again but I'm glad I didn't 175 was enough of a struggle.

 

[Pantlegz]

Squat:
5x225
5x275
5x315
5x365
3x425
8x335

Bench:
5x150
5x190
5x225
5x245
5x305 PR
8x245

Row:
5x135
5x155
5x175
3x205
8x155

Lat pulldowns:
10x170
10x170
10x170

Hanging Leg raises:
10,10,10

prone bridges
3x90 sec

Squats felt awesome, got good depth didn't struggle at all. It didn't hurt that there was a very good looking girl lifting fairly close to me the whole time.. Bench press was a huge PR and it was pretty easy, the last rep was a little iffy then pushing out 8x245 afterwords was just icing on the cake. I still need more focus on form especially when the weight gets heavier, 5x315 will be here soon!

 

[Pantlegz]

Squat:
5x225
5x275
5x315
5x375
5x425


Bench:
5x155
5x190
5x225
5x265
5x305 - spotter help with last rep
3x305 - spotter help with last rep


Row:
5x135
5x155
5x175
5x175
5x175


Lat pulldowns:
10x190
7x190 + 3x170
7x190 + 3x170

Hanging Leg raises:
10,10,10

Got 5x425 again today, felt solid. Bench press on the other hand didn't feel quite as good at Thursday. My form was a little off and I wasn't able to get it right for whatever reason but I still managed a total of 6 solid reps and 2 with spotter help. Everything else went ok, I wasn't really feeling the rows today so I just kept the weight at 175 and pushed out a few quick sets.

 

[Pantlegz]

Squat:
5x225
5x290
5x340
5x340

Press:
5x110
5x135
5x155
4x175
fx175
fx175
8x135

Deadlift:
5x280
5x340
5x390
5x455

Pull ups:
8,6,6

Hanging leg raises:
10,10,10

Reverse crunches:
20,20,20

Felt pretty good today, I moved the squats down to what the program suggested and it made deadlifting so much easier. Hit 455 easily with straps, my only slip up was the strap wasn't quite tight enough on the first pull and came lose and dropped the bar on the first rep but I recovered quickly and pulled the next 4 without issue. I kind of felt out of place after that because most everyone in the free weight section kept watching me. I don't' know why but it made me feel really uncomfortable. I also changed up the OHP to see if maybe it would help me get past this stupid plateau I've been stuck at for what seems like months. Weighted in at 225 today before lifting, which would put me at an easy 220 on an empty stomach.

 

[Pantlegz]

Squat:
5x225
5x280
5x320
5x380
3x435
8x320

Bench:
5x155
5x190
5x230
5x255
3x315 PR
8x235
Row:
5x135
5x155
5x175
3x205
8x155

Hanging leg raises:
10,10,10

Lat pulldowns:
10x190
10x190
9.75x190

Awesome day in the gym, finally got a solid 3x435 even after pulling my hamstring bench pressing. Bench press was a huge PR, I just hope I can get 5x315 this weekend... I really don't see that happening but I can hope huh. I really need to get back on the program with rows, they're getting too heavy and I'm not pushing myself enough on them.

 

[Pantlegz]

Squat:
5x225
5x275
5x315
5x385
5x435 PR

Bench:
5x155
5x185
5x235
5x265
3x315

Row:
5x95
5x115
5x135
5x155
5x175
5x195

Was in a bit of a rush today do I cut out all the accessory work and just focused on the important stuff. Squats were good but freaking heavy, I'm debating doing the 435lb week again next week. Bench felt solid but needed a little spotter help getting the last rep up. Rows felt much better lightened up, the last set was a bit more than I should have done.

Damn just realized that 5x435 is a hell of a PR for me, can't believe that today was the first time I hit it. Hopefully I can keep this going.

 

[Pantlegz]

Squat:
5x235
5x285
5x355
5x355

Press:
5x115
5x135
5x155
5x165


Deadlift:
5x285
5x355
5x405
1x470

I felt like shit today so I just did most of my compound lifts and left the accessory stuff for another day I don't feel like vomiting between each set. I had the strength to deadlift 470 more but I felt like I was going to puke/pass out after the first rep so I quit while I was ahead. hopefully I'm feeling better tomorrow...

 

[Pantlegz]

Squat:
5x225
5x275
5x325
5x380
3x445 PR
8x325

Bench:
5x155
5x190
5x230
5x265
2x315
1x315
8x245


Row:
8x75
8x95
8x115
8x135
5x155
5x175

Lat pulldowns:
10x190
10x190
10x190

Hanging Leg raises:
10,10,10

prone bridges
3x90 sec

Squats felt awesome, 445 was fairly easy. The last rep was a little rough but all 3 were solid. My stupid hamstrings kept cramping up when I bench 315 happened on both sets.. I guess I'll just have to keep working on it and they'll get used to it eventually? Towards the end of the workout I started to feel like shit, I got dizzy, tunnel vision and a slight headache I don't know what it was but it kind of scared me a little. I'm feeling better now though.