Pantlegz's Workout Journal

[Pantlegz]

thursday:
Deadlift:
10x135
5x225
5x315
8x425
2x3x475

Front squats:
10x135
3x8x225

Pendlay rows:
4x10x135

GHR:
3x10x45

Hyperextensions:
3x20

Press:
5x135
5x155
5x165
5x175
5x185


Sunday:

Squats:
10x135
5x225
5x315
5x405
5x3x440

Leg Press:
3x20x505

Good Mornings:
3x10x135

Superset:
(a)KB swings:
3x12x35

(b)Hyperextensions:
3x20

Thursday was just another day at the gym. Sunday I tweaked my back, again. I don't know what the deal is with mid 400's for reps but they always seem to get me towards the end. I managed to finish the workout, it's a little stiff today after tons of mobilitywod work on it last night trying to free it up.

 

[Pantlegz]

Tuesday:

Bench press:
10x135
10x185
8x230

Incline BP:
3x10x225

Incline DB Press:
3x10x55

Close grip BP:
3x10x225

Triceps pushdown:
3x20x130

Weighted box jumps:
3x10x70

Klolov Press:
3x10x115

Press:
3x12x115

Thursday:

deadlift:
10x135
5x225
5x315
8x3x365
3x12x315

Front Squat:
10x135
3x8x225

BB Shrugs:
3x15x225

Pendlay rows:
4x10x135

Hyperextensions:
3x30

I was thinking that my chest was awful sore te last few days, I didn't think I did that much pressing Tuesday but apparently I did. Today felt amazing, just playing with slightly different positioning and creating torque by deadlifting with my feet planted and my knees trying to twist out(if that makes any sense) I did the same thing with presses Tuesday and ti makes a huge difference. the last week has been really good over all, physically I feel great. Hope I can keep it up.

 

[Koing]

Good stuff man

Koing

 

[Pantlegz]

Thanks, those deadlifts were awful by the second set of 12 I was ready to die. Even light weight deads for reps are killer. I also changed up my front sqaut technique, really I worked on activating my glutes more(yay glute bridges), and it's helped a ton. I feel like I'm sitting back more and my back doesn't give at all at the bottom of the reps. Whcih makes them much more comfortable. Slowly but surely I'm correcting my mechanics, I might actaully be able to snatch one of these days...

 

[Pantlegz]

Squats:
10x135
5x225
5x315
8x385
50x135

Wide Stance Squats:
3x8x315

Pallof Press:
3x10x120

KB swings:
3x12x35

Decline Crunches:
5x10

Holy shit, I'm logging my workout the same day I did it for the first time in months. Squats felt really good, I've been playing with my ankle ROM a little as well and it's feeling better. 50 reps is almost too many, at any weight. I managed to push through but damn I hate those things...

Also going to start getting weekly massages for the next couple months leading up to my tournaments. I also fell off the stretching/foam rolling wagon which I plan on correcting right away as well. Should be a productive summer.

 

[Koing]

Squats were terrible for me...but I was on a stag weekend. Eating, recovery and everything else was not my usual perfect setup. Going to hit it hard this week and see whats up. Diet was completely out of the window.

Koing

 

[Pantlegz]

Bench Press:
10x135
10x185
8x3x230

Incline Press:
3x15x135

Triceps pushdowns:
3x25x130

Flyes:
3x10x50

Box Jumps:
3x10

Klokov press:
5x95
5x115
5x135
3x155

Press:
3x12x135

Klolov Press is quickly becoming one of my favorites. I don't know what it is about it but I like it. This has also been my best showing on high rep OHP. I also noticed today that my 8x3 flat bench was 30 lbs over what it was supposed to be. Not that it was difficult at all, I was actually a bit surprised when I saw 200 on the spreadsheet.

I know what you're saying about diet/drinking on the weekends. I can tell a huge difference when I do, or don't. Luckily mine has been spot on lately, trying to keep all the crap out for the next month or so at very least.

 

[Koing]

Bench Press:
Klolov Press is quickly becoming one of my favorites. I don't know what it is about it but I like it. This has also been my best showing on high rep OHP. I also noticed today that my 8x3 flat bench was 30 lbs over what it was supposed to be. Not that it was difficult at all, I was actually a bit surprised when I saw 200 on the spreadsheet.

I know what you're saying about diet/drinking on the weekends. I can tell a huge difference when I do, or don't. Luckily mine has been spot on lately, trying to keep all the crap out for the next month or so at very least.

Do you mean Klokov press (Behind the neck snatch grip press)? I can't find anything in Klolov press.

It wasn't the drinking as I only had one pint on the Friday, but it was the broken sleep and rubbish eating. I was heavy but I wasn't strong in the gym due to the above factors.

Koing

 

[Pantlegz]

Do you mean Klokov press (Behind the neck snatch grip press)? I can't find anything in Klolov press.

It wasn't the drinking as I only had one pint on the Friday, but it was the broken sleep and rubbish eating. I was heavy but I wasn't strong in the gym due to the above factors.

Koing

Yes, I do mean Klokov press.

 

[Pantlegz]

Deadlift:
10x135
5x225
5x315
5x405
5x2x475

Snatch Grip Deadlift:
3x10x135

Pendlay Row:
3x10x135

DB row:
3x10x80

DB shrug:
3x10x100

My back wasn't too fond of this workout. I decided to cut out OHP since I've had been hitting shoulders a lot lately.

 

[Koing]

Yes, I do mean Klokov press.

Oh right. Gotcha

Koing

 

[Pantlegz]

Damn didn't realize that I missed a week of logging stuff, this may be a long post.

Last Sunday:
10x135
10x225
5x315
6x2x360

HB Squat:
5x5x315

Leg Press:
4x15x595
Pallof Press:
3x10x120

KB Swings:
3x12x35

Decline Crunches:
5x10

Tuesday:

Bench Press:
10x135
5x185
5x225
3x2x280
15x225
13x225

Press:
3x10x135

Lat Pulldown:
3x12x170

Tricep pushdown:
4x25x130

DB shrugs:
3x10x100

Thursday:

Deadlifts:
10x45
10x135
5x225
5x315
5x405
2x455
6x475
2x3x475

Front Squat:
8x135
3x10x225
3x275

Pendlay Rows:
3x10x135

hyperextensions:
3x25

And finally yesterday:

Squats:
10x45
10x135
5x225
5x315
5x405
2x455
3x2x475

Good Morning:
10x45
10x135
10x185
2x10x225

Leg Press:
4x20x555

Pallof Press:
3x10x120

Leg Curls:
4x25x150

Hyperextensions:
3x30

Over all I feel fairly ok, 475 yesterday felt really heavy towards the last set. Deads were really easy and my bench feels meh. I've been working on mobility and stretching/foam rolling and getting weekly massages all of which seems to help some and hurt some. Overall I think its for the better.

 

[Pantlegz]

Yesterday

Incline Bench Press:
10x45
10x135
5x185
5x225
5x265
15x135
2x10x135

close grip benchpress:
3x10x225

Triceps pushdowns:
3x25x130

Had to cut it short, something popped in my shoulder/neck on the last rep of 265 it was supposed to be for 6 but there was no way I was getting another. I'm not sure what I hurt but both my shoulder and neck are sore as hell today and hurt throughout the night. My neck had been catching a little when I looked right, and that's the side that popped so I thought I might have forced whatever that was back in place. While that's still a possibility I'm starting to doubt it considering how much it's hurting. Enough complaining about it, I'll live probably better after a massage and maybe chiro... Only the strong survive, right?

 

[Pantlegz]

Ddin't lift Thursday due to my neck/shoulder issue. It's feeling better, still not quite 100% maybe after my massage tonight it will be better.

Sunday:

Squats:
10x135
5x225
5x315
5x405
6x445
50x135

Wide Stance Squats:
3x8x315

On paper this doesn't look like much but damn I was so wore out that I didn't do any of my core work...

 

[Pantlegz]

Tuesday:
Bench Press:
2x10x135
5x185
6x2x215

DB Incline Press:
3x15x65

Triceps pushdowns:
3x15x120

Press:
3x10x115

Clean and Jerk:
tonsx45-135
3x1x135
3x1x185
2x1x225

24" box jumps:
3x10x70

Felt so good doing clean and jerks again, even better than I was cleaning more than the guys next to me were deadlifting. My neck is still bothering me a little, went to the Chiro yesterday and got a Massage on Monday and it feels quite a bit better.

 

[Pantlegz]

All these deadlifts threads reminded me that I havne't logged yesterdays lifts...

deadlift:
2x10x135
5x225
5x315
5x405
4x455
1x495
2x505
1x545
1x545
2x8x405

Front Squats:
5x135
3x5x225

Pendlay Rows:
3x10x135

DB shrugs:
3x10x100

Everything went well, I need chalk bad. 545 was ok but the way down but a bit rushed because my grip was failing. I wanted to go heavier because 545 was nothing... and I apparently got busy at work and forgot to hit submit on Friday.

 

[Pantlegz]

Yesterday

Squats:
10x135
5x225
5x315
5x2x405
2x440
5x5x365

Leg Press:
3x10x645

decline crunches:
3x10

reverse hyperextensions:
3x10

Everything felt good, 440 went up fast. 365 was a bit much towards the end with limited rest between sets. everything else was pretty standard.

 

[Pantlegz]

Tuesday:
Bench Press:
10x135
5x225
5x275
3x2x295
295
1x305
1x315
3x10x225

Triceps pushdown:
3x20x130

DB shrug:
3x15x120

box jumps:
3x10x70

Power Clean and Jerk:
10x1x135
3x1x185
3x1x225

I'm not all the thrilled with my bench, it wasn't too bad but I think 315 felt a lot heavier than it should have. It went up smooth but I think a second rep would have been difficult. Other than that, it was pretty simple. I'm pretty happy to be oly lifting some more. I might make it sort of regular again and see how my body responds.

 

[Pantlegz]

Deadlift:
5x135
5x225
5x315
5x405
3x455
2x505
2x3x475

squats:
5x225
3x8x275

Front squats:
3x5x225

Pendlay rows:
3x8x135

GHR:
3x10x45

I was in a bit of a rush so I didn't hit the front squats or rows as heavy as I would have liked. Also skipped my reverse hypers...

 

[Pantlegz]

Sunday:

squat:
10x135
5x225
5x315
5x405
3x455
4x475
1x485
1x495
1x505
1x520
fx565

Good Mornings:
4x10x135

Leg Press:
3x20x505

hyperextensions:
3x30

pullups:
3x5

565 felt so close, I really think if I would have rested a bit longer between sets it would have been easy. It's ok though, I'll break through 545 soon enough. pull ups were added at the end for fun. I need to start doing more.

 

[Pantlegz]

Tuesday:

Bench Press:
3x5x225
5x265
5x280
15x225
2x10x225

DB Bench Press:
4x20x45

triceps pushdowns:
4x25x130

Press:
10x95
2x10x135
8x135

Had to call it quits a bit early, pulled a muscle in my leg on the last set of Presses. Not a big deal just didn't want to actually hurt myself with the BJJ tournament coming up this weekend. Just playing it safe and I figured weighted box jumps with a bad leg would just be stupid and probably painful...

 

[Pantlegz]

Apparently I haven't updated this thing in a week, Nothing important happened Sunday or Tuesday so I wont bother logging them.

Yesterday:
deadlift:
10x45
10x135
5x225
5x315
5x405
3x455
1x495
1x525
1x545
1x565
1x575
3xfx585 - so close
2x8x405

pendlay rows:
4x10x135

DB rows:
3x10x100

DB shurgs:
3x10x120

up down planks:
50

Finally got some chalk and was able to pull heavy without my grip going to shit too early. I think I may have pulled a few too many times at >90% because 585 was so damn close but I couldn't quite get it...

 

[Pantlegz]

Squats!
10x45
10x135
5x225
5x315
5x405
5x455

Good Mornings:
10x135
3x8x225

pull ups:
4x5

Hyperextensions:
3x30

Leg Press:
3x20x555

Pallof Pres:
3x10x120

Squats felt a bit off at first, just heavier than I thought they should have been. by the time I got to 455 it was better and they flew up with ease. The last rep there was a bit of a pause at the normal break point right out of the hole but it wasn't a problem pushing through it. I've been working on activating my glutes as I come out of the hole and it seems to be helping quite a bit. Everything else went as expected. Good mornings felt really light for some reason, I thought about going a bit heavier but my SI joint was feeling a bit stiff and I'm glad I didn't today because my lower back is very stiff. Nothing a bit of stretching and foam rolling can't take care of though.

 

[Blackjack200]

Really nice lifts. Can I ask what the high-rep leg press is for? Volume? To train recovery?

Just curious as I looked back a couple pages and didn't see much discussion of it.

 

[Pantlegz]

Basically volume, I don't remember the exact reason for it I'm following The Cube Method and just picked that because it fit in well. Their basic methodology is main lift like a power-lifter and everything else for the day do like a bodybuilder. I'm sure there's more to it than that but don't have the pdf with me right now. I like it because it makes me push through awfulness, similar to my 50 rep squats at 135.