Pantlegz's Workout Journal

[Pantlegz]

Squat:
5x245
5x335
5x385
5x435
fx505
1x505 PR
1x495
1x475
8x405

Bench:
5x155
5x205
5x245
5x275
3x345 - spotter unnecessarily helped on the last rep
7x245 - failed on the 8th rep, didn't wait long enough after 345

Superset:
(A)BB Rows
10x135
10x155
8x185
8x205
8x225
(B)BB ab rollout
5x155
5x185
5x205
5x225

Palloff Press:
3x5x70

Since today was my last heavy day of lifting for a while I figured I'd go out with a bang. spotter for the first 505 attempt was completely worthless and just stopped me from bailing out correctly. My 2nd attempt without a spotter was rough but I got depth and made it up. from there I tried sets of 495 and 475 but failed after 1 rep of each and figured it would be best just to call it good. The spotter on bench helped way before he should have on the last rep and I kind of wanted to punch him in the face, I had it easily without him helping but I guess I did kind of pause for a second and it was a lot of weight so he just freaked out, he didn't row it off but he made it lighter for sure. My arm didn't bother me too much, NSAIDs/ice afterward anyway. Might stretch/foam roll it later too...

 

[Pantlegz]

24"box jumps:
3x10

Squats:
5x10x315

Good Mornings:
10x45
10x95
10x135
10x185

Palloff Press:
3x5x80

Holy fuck JTS is a lot harder than I expected. After the first set of squats I was trying to figure out why I thought this was going to be so easy. By the last set my legs were on fire. I haven't felt this wobbly in years. Over all it went well, box jumps were a great warm up the box could have been a little higher because 24" is kinda short for me but thats the biggest the gym I lift at has so that's what I have to work with. My first time doing good mornings so I was just making sure my form was ok and figuring out what weight to use, I'll probably end up doing 3x10 or so once I get it figured out.

weight: 228 - I found out I get to weight in without my Gi, so my weight is perfect. I've got 20 days to drop 3 lbs and not dehydrate at all. The only bad part about that is it's going to make it hard to keep my diet as strict but I'll do my best, obliques starting to show just a little up top

 

[Pantlegz]

Bench press:
5x10x205

Front Squats:
8x135
8x185
5x225
5x225
5x225

BB rows:
5x8x225

BB ab rollouts:
5x5x225

Shrugs:
3x315
2x8x225
5x315
10x225

Dips:
3x15

Today was much easier than Monday, didn't feel like passing out after the first set of the day. First time I've ever done shrugs, had to ask a trainer if I was doing them right and made a few minor corrections. Mostly bending my knees and keeping my shoulders all the way back. My elbow didn't bother me at all, so far so good on that front. My weight was a littler higher than I wanted it to be, after breakfast and before lifting I was at 232 but considering Sunday I ate like shit and took my brother out for his birthday last night after BJJ and ate an extra meal for the day it's kind of expected. I'll do a better job of getting it below 225. I would like to make weight without dehydrating the day before, not only will I not have to take a day off work but cutting water blows.

 

[Pantlegz]

Deadlift:
5x10x285

Press:
5x10x115

Palloff press:
5x10x80 - no hold

Doesn't look like much but the deadlifts killed me, I had more left in me for the last set but my form was shitty. Turns out I irritated my glute/hamstring at BJJ this week so I was having issues getting all the way down correctly. My grip also became an issue after the 3rd set, I went switched grip after 5-6 reps on the last 2 sets. Pressing I gave it everything to get those last few reps up, volume work blows. It's even worse that it's light as hell and I know I can move a lot more weight, I guess it's just frustrating to me.

 

[Pantlegz]

Squats:
5x290
5x330
2x10x355
15x355

Good mornings:
10x135
10x185
10x225

Palloff press
3x10x90

Boxjumps:
24"x30

I officially feel like death. 15 reps at 355 was awful, I had more strength/power but I was getting light headed and didn't feel like passing out. I think I'll start good mornings at 185 and work up from there, 225 wasn't heavy but I didn't feel like I was getting all the way parallel to the ground, I would rather do them correctly lighter than heavier with shitty form. 30 short box jumps to finish it off...

 

[Pantlegz]

Bench press:
5x185
5x215
2x10x235
13x235

BB rows:
3x10x225

Shrugs:
10x225
2x10x275

Dips:
3x15

Prone Bridges:
3x90 seconds

Today was shitty, I didn't have any endurance and had to rest a lot between sets. Feeling like the weight loss might be affecting my lifts possibly, or it was just an off day. I'll be sure I carb up Saturday to prepare for the hell of squatting 20x405 Sunday. Weight this morning, 222.

 

[Pantlegz]

Deadlift:
5x225
5x275
2x10x315
17x315

Press:
5x105
5x120
3x10x130

Palloff press:
3x10x90

Very pressed for time today, might do some bw stuff later and update it.

Fixed my deadlift form! the 315 pulls were so freaking easy and it was the smallest adjustment, point your toes forward. I could have easily kept pulling beyond 17 on the last set but didn't want to push it too far. The last few reps of press were more of a push press my shoulders were so burnt out.

 

[Pantlegz]

Squats:
10x225
10x315
5x405
3x405
17x405
20x225

Box Jumps:
3x10x24"

Good mornings:
10x135
3x10x225

Palloff press:
3x10x100

Dips:
3x12

So mad at myself for not hitting all 20 at 405 but my ears started ringing and I had already held the bar and took massive breaths for about 30 seconds at 12 reps so I figured it was either try to grind out a few more and pass out or just call it good at a few reps short. It's disappointing but I might try again in a few months. Today was the first time I have anxiety before going into the gym and even while warming up I wasn't feeling good. Everything else went ok, my good mornings were a little ugly after all those sqauts tho, I might lighten them up next time and do a few more sets. Everything else was good.

 

[highland145]

Happy Birthday.....take the day off.

 

[Pantlegz]

Thanks! No lifting today, as usual, but since I'm off work today it's going to be 2 BJJ sessions today. It'll be good for the NAGA tournament this weekend.

 

[Pantlegz]

Bench press:
5x185
5x205
1x240
12x255

BB rows:
10x135
4x10x225
2x10x185
1x8x185

Dips:
5x12

Power cleans:
10x135
2x5x185

Prone Bridges:
3x90 seconds

Not sure how I feel about my bench press today, I did 1 less at 20lbs heavier than last week. It's like the gas tank goes empty right there. It's really easy up to 12-15 then it's just nothing at all. It's kind of strange to me. Did a lot more rows, trying to focus on form a lot on the later sets, it seems like I get more upright as it gets heavier and I was trying to force myself to stick at ~45*. Power cleans were fun, a lot more tiring than I remember but I was also in tennis shoes today so that probably didn't help any. I want to work on full cleans and snatches for explosiveness, I think it would help BJJ a lot if I could be more explosive from my hips.

 

[Pantlegz]

Deadlift:
5x240
3x285
1x335
20x355

Press:
5x100
3x115
1x135
12x145

Palloff press:
3x10x100

Fuck today was awful, cutting all week has taken so much out of me it's not even funny. The good thing is I've pretty much hit my target weight for tomorrow so I won't have to cut much/any water tomorrow evening then just eat up and kick ass Saturday afternoon. Deadlifts were easy even with the heavily restricted diet... If I'm going to rep out like this I need to do more cardio because blood flow has been my biggest issue without a doubt getting over 10 reps, at about 15 I start getting a little dizzy/foggy and closer to 18 my ears start ringing and it's just awful and I really don't want to look like an idiot and pass out in the gym. Next month should be better because it's more weight and less reps, I think 10-12 is the goal for the AMARP on week 3 which is much more doable for me. press sucks, still and my left shoulder is jacked up from fighting a kimura for longer than I should have last Friday. Taking it easy all tomorrow, might get a massage tonight just to loosen everything up tonight then head out tomorrow to kick some ass, hopefully.

 

[Pantlegz]

Weighed in at 215.5 tonight on a tested/calibrated scale! so ready for tomorrow...

 

[Sid59]

do you still log/post on Fitocracy? I didn't know you lifted in VFF. I'm in my 3rd week of VFF, replacing my Chucks. I really dig it.

 

[highland145]

Weighed in at 215.5 tonight on a tested/calibrated scale! so ready for tomorrow...

Kick ass.

Post the results.

 

[Pantlegz]

do you still log/post on Fitocracy? I didn't know you lifted in VFF. I'm in my 3rd week of VFF, replacing my Chucks. I really dig it.

Yea I'm still logging workouts over there. I don't lift in VFF's anymore I bought proper weightlifting shoes.

Kick ass.

Post the results.

I'm not at all happy with how the tournament worked out. Not only did we start 5 hours later than their 1 hour pushed back, day of the event, start time it was. They also decided that once we started to shorten the rounds which cost me my second round, even though it shouldn't have mattered. They apparently give points for submission attempts, even if it's a cross collar choke from inside the guard. It's basically impossible to pull off unless you're a complete retard and just lay there. I almost subbed him but time ran out before I could. I'm as upset with myself for letting the match go the way it did, there are quite a few things I could have done better but didn't. Really I shouldn't have just thought I was up on points and went for the submission sooner/harder than I did and taken his shoulder out. But I was honestly surprised when they raised his hand, I even asked the ref how he got more points than me... This was my first and probably last naga tournament, I appreciate the number of people they're able to attract to events but between just changing shit up last minute and giving points of bullshit submissions, nobody gives points for submission attempts. Now I need to find somewhere else to compete to make me feel better, I don't care if I lose but I'd rather lose a match that's legit than like that...

 

[Pantlegz]

Sqauts:
5x8x375
1x495 (2.3x bw)

Good Mornings:
1x10x135
1x10x185 - hip/glute felt uncomfortable
4x10x135

24" box jumps:
5x10

Palloff press:
3x10x100

Fuck deloading... decided to go for 2.3x bw squat while I was still light from cutting weight this weekend. Everything went..

 

[Pantlegz]

Superset:
(A)Bench press:
10x135
5x8x230

(B)Pendlay Rows:
10x135
5x10x185

Superset:
(A)Dips:
5x15

(B)Power Cleans:
4x10x135
2x5x185

Front Squats:
2x10x135
2x5x185

Prone Bridge:
3x120 seconds

holy fuck my shoulder hurts and it's getting worse over time, I think. It's just muscular I think but damn it's uncomfortable right now. everything felt pretty good today, didn't have anything left on the last set of bench press but I was kind of rushing them and supersetted with the Pendlay Rows. Overall I'm feeling great, getting a lot of comments on looking slimmer and noticing women checking me out more and more often. Which is a blessing and a curse right now since my girlfriend has been gone for a month and a half now. But it is one hell of a confidence boost.

 

[Pantlegz]

Deadlift:
10x225
5x8x340
1x405
1x455
1x495
1x525 PR
2xfx545
1x495 - ugly

press:
5x8x135

Palloff press:
5x10x100

chinups:
5x5

Yay heavy deadlifts without straps/belt/chalk! Just testing out the back really, 525 was solid and I should have hit 545 but I was apprehensive since my last back injury as due to pulling more than I should have been but I'll get more comfortable with it I'm sure. I could have repped out press but someone was waiting on the rack and I didn't want to rest forever and have them wait so I just pushed the last few sets out with little rest. full ROM chin ups slow on the way down, fully extend, then back up slowly.

 

[Pantlegz]

Morning after weighing in at 215. I think the scale was light because everyone that went with said they weighed in lighter than they thought they were too, probably closer to 225. Either way it's getting there, I think.

 

[Pantlegz]

Squats:
10x225
3x345
3x365
3x8x415

Good Mornings:
5x10x135

Palloff Press:
5x10x100
1x130 10 second hold, each side once

Not at all happy with my squats today, my head wasn't in it and I feel like I'm falling apart, again. My left shoulder was irritated by squats, my mid/lower back felt like it was having a hard time keeping up but that could have been a result of the shoulder hurting a little and my left knee has been giving me a hard time for the last week. The knee worries me more than anything at this point but I think it's just irritation, it's the bottom half of the kneecap and only when it's bent past about 45* not bad pain just noticable. I've been icing it and taking NSAIDs just keeping an eye on it for now, I might have the PT take a look at it some time this week. Skipped box jumps today because of my knee and because the 'big' box was missing and I didn't care enough to try to find it.

 

[Pantlegz]

Kicked ass tonight in BJJ, felt confident working off my back/open guard for once. Preping for Best of the Best in Omaha this weekend! Should do a lot better up there, then NAGA STL on the 24th if everything works out with my girlfriend. She'll be done with basic and that's her first weekend 'free' so depending on where she is(she might be back for 2 weeks) and if she's able to go or not I may or may not end up there even though I would really like to go make up for the shitty OKC tournament. I'd rather spend time with her...

/blog

 

[Pantlegz]

Bench Press:
3x210
3x235
2x8x255
10x255

Pendlay Rows:
2x8x135
2x8x185
2x8x145

Power Cleans:
4x10x145
8x185

BB ab rollouts:
10x5x145

dips:
5x12

Power cleans were still pretty ugly but getting a little better, I might try just doing cleans next time and see how I feel getting under the bar. I also need to warm up more, I'm use to Madcow and having a few sets lighter, I felt like the last set of bench press was the easiest which isn't right. I might cut rows out for a little while too, my elbow started hurting while doing them, again. I'll probably keep at it for a little while but just something for me to look back at and remember what caused my stupid arm to hurt, again.

Oh started Intermittent Fasting last night, did an 18 hour fast and refeed before lifting today, after today I'll do whey pre-workout then refeed after lifting and after work then fast again. It's really not bad, didn't feel weak at all lifting. I'll see how it goes over the next month or so. Time to get all sorts of cut up.

 

[Pantlegz]

Deadlifts:
5x225
3x315
3x365
3x8x405

Press:
3x115
3x135
3x8x150

DB Bench press:
10x45
5x85
5x85
5x85

Palloff press:
5x10x100

Fasted deadlifts aren't much fun. They weren't that bad really but I did notice a difference from last week. played with DB bench press to work on my shoulder, got a decent stretch on it and working on stabilization and such. Press was amazingly strong, much better than I thought it was going to be especially right after deadlifts.

 

[Pantlegz]

Squats:
5x225
5x315
5x365
5x405
fx460
5x315
5x365

Box Jumps:
3x10x24"

Good mornings:
2x10x135
3x10x185

Palloff press:
3x10x110

Not sure what the deal was with my squats today. My hips didn't quite feel right, like it was off to the right a little. So I did a few sets of ATG squats with a pause at the bottom tying to open my hips up a little but it didn't help. I loaded 460 up again but it still didn't feel right unracking it so I just said fuck it. I'll try to get 460 in again before BJJ tonight since I warmed up heavier than that just last week or the week before. Everything else went as expected.

On the plus side, I did well in Omaha this weekend. Took first in absolute and second in my weight class. I should have had first but I lost the first match by an advantage but I was taking mount as time ran out, again thinking I had more time than I did. All in all I went 6 or 8 and beat a few pro MMA fighters so I'm pretty happy about it.