Pantlegz's Workout Journal

[Pantlegz]

Squats:
10x225
5x10x325

Good Mornings:
10x135
10x155
10x175

Pallof Press:
3x10x120

36" box jumps:
3x10

First back back on Juggernaut, decided against a more simple 5/3/1 for a number of reasons. Mostly because I wont be competing the power lifting meet in a month. Everything tonight went ok, squats really took it out of me though. I thought they'd be easier but by the 4th set I was gassed and ready to quit but I managed to push out a few more sets. Everything else was easy in comparison. I did the box jumps and kept my legs as straight as I could when I jumped up, most of them it was completely straight but towards the end there was a bit of a bend but not much. Makes up for using a shorter box. I'll start doing higher jumps on BJJ days. I may or may not log them here depending on what, if anything, else I do those days.

 

[Pantlegz]

Bench Press:
10x135
10x185
5x10x205

Clean and Jerk:
3x135
3x145
3x155
3x165
2x175
2x185
1x195
1x205
1x215

Pendlay Rows:
10x135
10x155
10x175

Tore the hell out of my hand on my last clean and jerk, I didn't loosen my grip up enough on the 3rd pull and the knurling took a decent chunk of skin. Bench press was more difficult that I thought it should be, the last set was a bit of a struggle but I managed to get through it without a spotter.

 

[Pantlegz]

Friday I worked in deadlift and presses before bjj since I didn't get around to them Thursday. The Presses were 30lbs heavier than they were supposed to be but I didn't really care I just wanted to get the shit done.

Deadlift:
10x135
10x225
5x10x335

Press:
5x10x135

Sunday:

Squats:
10x225
5x295
5x315
3x10x365

Good Mornings:
10x135
10x155
10x185

Pallof Press:
3x10x110

36" box jumps:
3x10

 

[Pantlegz]

This week has been a bit off, didn't get into the gym Tuesday so I hit the main lifts before BJJ last night. The last few weeks haven't been the most consistent but I'm getting there.

Bench Press:
10x135
5x185
5x215
3x10x230

Pendlay Row:
10x135
10x155
10x175

 

[Pantlegz]

Deadlifts:
5x225
5x315
3x10x365

Press:
3x10x135

GHR:
10x25
3x10x35

Overhead Squats:
5x3x45

Seated cable rows, wide neutral grip:
5x100
5x110
5x120
5x130
2x5x150
2x5x170

Deadlifts felt pretty good, they're smaller plates so I'm tempted to log them as deficit's since I'm 3-4 inches lower than standard size Olympic plates. I've been working on rehabbing my shoulder the last few weeks, I'm not sure what I did but it's less happy with me than normal. The squats were just for stretching purposes and it was rough. The first few sets I had a hard time breaking parallel the last few I managed to get a lot deeper but it still wasn't pretty. It didn't bother me with presses but the heavier rows I felt a pinch around the top of my shoulder blade. I'll keep working on it and see if I can get it back to normal without professional help.

 

[Pantlegz]

Sunday:

Squats:
10x135
5x225
5x315
5x365
10x405

Good mornings:
10x135
10x155
10x175

Pallof Press:
3x10x130

Not too happy about my squats, the last 2 times I've done 405 to failure I got quite a few more than 10 but between drinking Saturday watching the top ranked wildcats tank awfully and my shoulder bothering me quite a bit more than it normally does played into it at least a little. Thinking about it now I had at least a few reps left in me but 'shoulda woulda coulda' I suppose. I'll just recalculate using that figure and maybe pick it up in one of the later weeks. The room with the decent sized boxes was locked again so I'll probably get some box jumps in tonight before bjj.

 

[Pantlegz]

Bench Press:
10x135
5x185
3x205
3x240
13x255

Pendlay Rows:
10x135
10x155
10x175

dips:
3x10

AGT squats, no shoes:
5x135
5x255
5x315

Leg Extensions:
3x10x175

Leg Curls:
3x10x175

Feel much better about bench today than I did with squats Sunday. I probably could have gotten one more but I'm only counting 12 towards my max since I had to get my ass off the bench a little for the last rep. I'll have to double check the weigh on the leg isolation, it's the first time I've done them. Squats felt really good, I focused on getting as deep as possible, my ass was a few inches from the ground and I sat in the hole for ~5 seconds before coming up. I think this might help build some good muscle memory, not that depth has been an issue more keeping my form tight when shit gets heavy.

 

[Pantlegz]

Yesterday

24" Box Squats:
5x225
5x275
5x325

Squats:
5x225
5x275
5x325

Good Mornings:
8x135
8x155
8x235

Pallof Press:
3x10x130

Leg Extension:
8x205
8x220
8x235

Leg Curl:
3x10x205

This is my deload week, normally I'll skip the first one because I don't really need it but last week was all fucked up so I figured this would be a good 'get back into it' week and refocus myself a little. This was also my first session with box squats, they went well a bit different coming up from the box. The box also felt a bit high, it was about knee height and I felt like I was barely hitting parallel so next time I might get the smaller box. Next time I'm just going to max out the leg curl/extension machine at I think it's 250. The curls are a bit more difficult but I wasn't resting much between sets.

On a bit of a side note, my shoulder was feeling great before this exercise. The end of last week I was basically pain free and I think I took ~1600mg of ibuprofen and a few Excedrin last night just to fall asleep. I stretched it out as much as I could but it was pretty painful. As of this morning it's a little uncomfortable, not nearly as bad as last night. I'm going to get a massage tonight after BJJ to see if that will help any.

 

[Pantlegz]

Yesterday:

Bench Press:
5x135
5x175
5x225

Pendlay Row:
8x135
8x185
8x235

Seated cable Row, close grip:
3x10x200

Dips:
3x10

I barely rested between anything and barely broke a sweat during this workout. I guess it's my deload week so I shouldn't expect more but it felt kinda like I was cheating or something. My shoulder is feeling better, it's still not normal but considerably less painful that it had been. I think I may let it heal up and get one more massage next week if it's not completely better by then.

 

[Pantlegz]

Yesterday

Deadlift:
5x225
5x275
5x325

Press:
5x95
5x115
5x135

Overhead squats:
5x5
5x5x45

Tire flips:
5x8x207

My shoulder is feeling much better as of this morning. The OH squats were still a bit rough and not as stable as I would have liked them. Even with my Oly shoes on my heels were lifting off the ground at the bottom, I'll have to look into what I should do to correct this. Tire flips were a joke, need a considerably heavier tire to make them worth my time. There was no second push at all, just a very explosive deadlift from the ground basically.

 

[SociallyChallenged]

Yesterday

Deadlift:
5x225
5x275
5x325

Press:
5x95
5x115
5x135

Overhead squats:
5x5
5x5x45

Tire flips:
5x8x207

My shoulder is feeling much better as of this morning. The OH squats were still a bit rough and not as stable as I would have liked them. Even with my Oly shoes on my heels were lifting off the ground at the bottom, I'll have to look into what I should do to correct this. Tire flips were a joke, need a considerably heavier tire to make them worth my time. There was no second push at all, just a very explosive deadlift from the ground basically.

A ton of things can cause you to come up on your toes. If you don't have enough shoulder flexion/abduction the barbell stays too far forward, bringing you up on your toes because you're essentially tipping forward. Also could be poor trunk position. You need to be pretty upright to complete an effective overhead squat. That could be either due to not maintaining a good trunk position or limited hip mobility. Lastly, you could be really, really tight in your calves, but if you don't have that problem with normal squatting, I don't imagine that's the problem.

 

[Pantlegz]

A ton of things can cause you to come up on your toes. If you don't have enough shoulder flexion/abduction the barbell stays too far forward, bringing you up on your toes because you're essentially tipping forward. Also could be poor trunk position. You need to be pretty upright to complete an effective overhead squat. That could be either due to not maintaining a good trunk position or limited hip mobility. Lastly, you could be really, really tight in your calves, but if you don't have that problem with normal squatting, I don't imagine that's the problem.

But it's my heels, not my toes I think it has to do with crappy ankle flexibility combined with my still pretty awful shoulder flexion but it is feeling quite a bit better. If it helps pinpoint the problem, my heels raise as I come out of the hole.

 

[Pantlegz]

Squats:
5x225
5x315
5x8x350

Good Mornings:
8x135
8x155
8x175

Leg Extensions:
3x10x250

Leg Curls:
3x10x250

Pallof Press:
3x10x130

Yesterday was awful, I didn't lift Sunday because I went out to celebrate the stomping that Texas received and drank a little more than I should have. So this workout was followed immediately by 3 hours of BJJ. Needless to say today I'm a little sore. And I may have done an extra set of squats too, I lost count at set 3 or 4 so I picked the lower number and went with that, good thing it was a lighter day and I didn't kill myself.

 

[Pantlegz]

Yesterday:

Bench Press:
8x135
8x175
5x8x230

Pendlay Rows:
8x135
8x155
8x175

Dips:
3x10

seated cable rows:
5x230
5x210
5x190

Not a bad workout, my shoulder is a little sore this morning.

 

[Pantlegz]

Yesterday,

Deadlifts:
8x135
8x225
8x315
5x8x365

Press:
8x45
8x95
5x8x135

On paper it looks like nothing. In person was a bit different. I haven't pulled that kind of volume in a while so it was rough. Presses weren't too bad, the 4th set I got my elbows out too far which made it a bit more difficult but tightened my for up and pushed through the last set easily.

 

[KIAman]

Yesterday,
Press:
8x45
8x95
5x8x135
QUOTE]

Hey Pantlegs, did you have a shoulder injury before? I only ask because your bench press is significantly more than mine but I overhead press more than you. I currently do 5x5x150.

 

[Pantlegz]

Yesterday,
Press:
8x45
8x95
5x8x135

Hey Pantlegs, did you have a shoulder injury before? I only ask because your bench press is significantly more than mine but I overhead press more than you. I currently do 5x5x150.

Not really. I didn't press much when I was younger, this week was still pretty light. I think my 5rm is like 185. My press is really weak though.

 

[Pantlegz]

Yesterday:

Squat:
8x225
8x325
8x365
3x8x390

Good Mornings:
8x135
8x185
8x205

Pallof Press:
3x10x130

Leg Extensions:
3x10x250

Leg Curls:
10x250
10x235
10x205

Everything felt fine, the squats weren't too hard but I took plenty of rest between sets. For the first time I got a decent low bar position when doing good mornings, I think I may start doing high and low bar squats just to change it up a little. I'm not sure how much I'll like low bar but we'll see. Why are leg curls so much more difficult than extensions? It felt solid but the last few inches seemed impossible.

 

[Pantlegz]

Bench Press:
8x135
8x185
3x225
3x235
2x8x255
9x255

Pendlay Rows:
3x8x185

Dips:
3x10

Clean and Jerk
12x1x135

C&J were just working on catching the bar below the 'power' position which I'm not any good at but today was a good improvement about 1/2 of them were below 90* and 1/4 or so at full front squat depth. I'll keep working on it then start to add weight again. Bench press was pretty easy still, managed to push out one extra rep on the last set I probably had one more in me but didn't push it. Rows were rows.

On a side note I need to clean up my diet a little, I was looking a little chunky in the mirrors today. Not that I'm ever shredded but I try stay fairly lean. At my leanest I'd say I've got a shallow 4 pack and right now I look like a lard ass.

 

[Pantlegz]

Yesterday:

Deadlift:
8x225
3x315
3x335
3x8x405

Press:
5x135
3x8x150

holy fuck I killed my shoulder, or neck, on the last rep of my presses. I could feel the muscle pulling as I pushed it out but at least I finished the workout. The strange thing is it didn't hurt at all prior to that last rep and I'm having a hard time pinpointing the injury. I think it may be time to stop by my local PT and see if he can work his magic. I used my foam roller and tennis ball on it last night and it felt quite a bit better after about 10 min of agony. Today it's stiff, probably as bad as it was initially. Normal movement's are fine but the ROM in my neck looking left and right is pretty limited and looking down is painful at times.

 

[Pantlegz]

Had a crazy weekend so I lifted Yesterday before BJJ rather than Sunday on about an hour of sleep. The results could have been worse but I wanted a few more reps...

Squats:
5x225
5x315
5x385
1x405
10x430

Good Mornings:
10x135
10x185
10x205

36" box jumps:
3x10

Everything went ok, I don't think I'm going to squat heavy at my BJJ gym anymore. There is something about the bar when it gets 8 plates or more that throws everything off. It's hard to explain, probably because I can't see what's going on while I'm lifting but 430 felt about 50lbs heavier than it normally does and it's not just due to this weekend I've had the same issue with that bar every time I lift there.

 

[Zivic]

Everything went ok, I don't think I'm going to squat heavy at my BJJ gym anymore. There is something about the bar when it gets 8 plates or more that throws everything off. It's hard to explain, probably because I can't see what's going on while I'm lifting but 430 felt about 50lbs heavier than it normally does and it's not just due to this weekend I've had the same issue with that bar every time I lift there.

certain bars are like that. some just bend putting pressure where you aren't used to it. My biggest problem are with bars that get whippy.

 

[Pantlegz]

Bench Press:
5x135
5x185
5x225
3x245
2x265
10x280

Pendlay Rows:
10x135
2x10x185

Dips:
3x10

The bench press was pretty easy, initially I thought it was going to be rough to get all 10 reps in but I managed grind them all out with good form and without spotter assistance, if I would have let my form go to shit I could have pushed out a few more but decided against it.

The gym is already starting to get more packed already. Which is good and bad, there was a lot better scenery than normal, yesterday at least. But we also have idiots sitting at machines for 30 min +. I wanted to do seated rows but both machines were taken basically the whole time by the same people. And I almost broke my don't give unsolicited advice rule to the idiot in the squat rack 1/8 squatting 455 then laying on the ground like it took everything out of him. But I talked myself out of it, he looked like a douche and didn't really want to have to hurt anyone...

 

[Saint Nick]

Pantz, looking for your personal opinion here. When I'm not making gains, how can I tell if it is due to not eating enough, or if I need to deload?

 

[Pantlegz]

Pantz, looking for your personal opinion here. When I'm not making gains, how can I tell if it is due to not eating enough, or if I need to deload?

It really depends on you. When was your last deload and how much are you eating? Most novice programs don't suggest deloading until you've stalled for 3 consecutive workouts and even then the deloads are moderate.

For me, when I don't eat enough I feel more sore and have a hard time falling asleep and don't feel rested when I wake up. When I need to deload I feel fine outside of the gym but my lifts just stall. As long as you're not losing much weight I would say your calorie needs are being met. If you're skinny I would say try to eat enough to gain maybe a pound a week on average then work on cutting fat every few months by reducing your food intake.

With my current program I have one week a month that I deload, which is a lot more than you should have. The most common advice I've seen for novice lifters is once every 3 months. And to deload a % of your current weight and then work back up rather than just taking a lighter weak and then getting back into it.

If I were you, I would drop 20% of the weight and work back up from there as long as your calorie intake is decent. Hell even if it is, drop the weight and increase your food intake. This will allow your body to recover a bit while maintaining strength.

I use http://www.1percentedge.com/ifcalc/ for my calorie recommendations. I use it as more of a guideline than "this is what I have to do."