Pantlegz's Workout Journal

[norseamd]

No idea, I wouldn't think so but why wouldn't you take it pre rather than post?

Found it after I excercised.

Also drank my last Isopure.

 

[Pantlegz]

Found it after I excercised.

Also drank my last Isopure.

I think you'll live. If I remember correctly caffeine can cause your blood vessels to contact which could possibly effect recovery but I doubt it's a measurable variable.

 

[norseamd]

I think you'll live. If I remember correctly caffeine can cause your blood vessels to contact which could possibly effect recovery but I doubt it's a measurable variable.

Alright.

Was wanting the creatine.

Creatine can load in the muscles after a workout?

 

[Pantlegz]

Creatine isn't time sensitive, just get ~5g a day and you're good.

 

[RandomWords]

Do you find yourself working your agonist more than their antagonists? (which is what it looks like - however, I haven't gone over many of your pages) - Or do you keep them fairly balanced?

The reason I'm asking is because I ran across a personal trainer who mentioned the importance of balancing and we went into a discussion over imbalances and eventual injuries of not doing so. I believe he said something along the lines, to correct the over-training - to work the antagonists out two or three more times per week over the agonist.

Perhaps I should post this question to the forum, but I honestly didn't think of it until I went over your last three pages and decided to ask your thoughts on it.

 

[Pantlegz]

I haven't programmed around muscle groups for balance, with most of my movements being compound I feel I'm not leaving much out. The accessory lifts I'm trying to even out a bit but it's not a concern. I think it's more of a priority with high isolation programs but I'm not claiming to be an expert.

 

[RandomWords]

Alright, thanks. I'll ask the forum a bit later when I know how I want to ask and am done with the thread I have open.

 

[Pantlegz]

Ugh, been away for too long. I'm not going to log all my workouts for the last 2 weeks but I managed to bench 6x335 and 2x355 over the last week. My hamstring is also feeling much better. I ended up breaking down and going to the dr, X-ray's on my back and hip looked fine. I've been a bit more aggressive with my stretching since then which after getting past the initial hell has helped quite a bit. Last week I was able to squat 495 before going to the Dr and Sunday I got an easy 2x495 - both without a belt and shoes. So all in all it's getting better. Still not 100% but considerably better. I'll keep PT'ing it but I think I'll be back to a pretty typical workout routine in the next week or 2.

 

[SP33Demon]

Ugh, been away for too long. I'm not going to log all my workouts for the last 2 weeks but I managed to bench 6x335 and 2x355 over the last week. My hamstring is also feeling much better. I ended up breaking down and going to the dr, X-ray's on my back and hip looked fine. I've been a bit more aggressive with my stretching since then which after getting past the initial hell has helped quite a bit. Last week I was able to squat 495 before going to the Dr and Sunday I got an easy 2x495 - both without a belt and shoes. So all in all it's getting better. Still not 100% but considerably better. I'll keep PT'ing it but I think I'll be back to a pretty typical workout routine in the next week or 2.

If you're not injured, you're not powerlifting. Good luck with the recovery man.

 

[Pantlegz]

Deadlifts:
10x135
10x225
5x315
5x405
8x430
3x2x495

Front Squat:
5x135
5x285
5x225

HB back squat:
8x225
8x275
8x315

Pendlay rows:
2x5x135
2x5x185
2x5x225

Well, the PT disagreed with the Ortho and said it was my SI not hamstring that was bothering me. Made some adjustments and stretched me out a bit and it feels a bit better. I was able to pull pretty normally tonight, my grip sucked but that'll come back in a week or 2, it was supposed to be sets of 3 but.. grip sucks. I kept the squats a bit lighter than normal just to get a good stretch and I wanted to make sure I didn't aggravate anything by going too hard.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
5x315
5x405
3x455
5x3x495

Good Mornings:
3x10x135

Leg Press:
3x15x555

KB swings:
3x15x55

Leg Curls:
3x15x175

Pallof Press:
3x10x110

Squats were better today, the first couple sets were rough but once I got used to the weight again they went fine. Good mornings were super light and just to stretch my back/SI/hamstrings. Finally got some bigger KB's in the gym too which was nice. Everything else went as expected.

 

[Pantlegz]

Tuesday:

Incline Bench Press:
10x45
10x95
10x135
5x225
8x245

Front Squats:
10x45
5x135
5x185
5x225
5x245

Incline DB Press:
2x25

Close grip bench press:
12x225
10x225
6x225

Triceps pushdowns:
4x15x140

Press:
3x12x135

Pretty solid chest day, nothing too crazy. Front squats really help my back. So far it's been the most help, still not 100% and sitting for long periods irritate it. Maybe one of these days...

 

[Pantlegz]

Deadlifts :
10x135
5x225
5x315
8x3x405
3x13x315

HB squats:
5x135
5x225
3x8x315

Pull-ups:
5, 5, 4

Curls:
8x90
8x80
8x70

After finishing this my SI finally released while I was stretching last night. Feels amazing to be pretty much normal again. It's slightly tender today but at 95% probably. Just in time for another tournament this weekend.

 

[TallBill]

Tuesday:

Incline Bench Press:
10x45
10x95
10x135
5x225
8x245

Front Squats:
10x45
5x135
5x185
5x225
5x245

Incline DB Press:
2x25

Close grip bench press:
12x225
10x225
6x225

Triceps pushdowns:
4x15x140

Press:
3x12x135

Pretty solid chest day, nothing too crazy. Front squats really help my back. So far it's been the most help, still not 100% and sitting for long periods irritate it. Maybe one of these days...

Ever do CGBP on the decline? More ROM for dem triceps

 

[Pantlegz]

I do a fairly narrow incline grip but I really try to stay more wide to hit my chest more.

 

[Pantlegz]

Well, I thought my back was better. I had a BJJ tournament last weekend which I took 1st in 2 divisions and 3rd in another - only losing one match. I didn't feel 100% but it wasn't too bad. Actually all weekend it wasn't too bad all weekend. But come Monday it was almost unbearable, went to the PT in the afternoon which helped a bit at first but over the course of the evening it got considerably worse. Tuesday was bad all day, just moving sucked. It probably didn't help I felt like crap on top of everything. This morning it's different, I'll probably figure out how before long but still not quite right. I'll probably take the rest of the week off of lifting and start a KB program the following week, depending on how it feels.

 

[RandomWords]

I'll probably take the rest of the week off of lifting and start a KB program the following week, depending on how it feels.

SI issues can take 4-6 weeks to heal all the way, be careful with it and when you go back to lifting - give it longer to rest between workouts initially.

Some yoga poses (like Warrior 3) that work muscles which affect/stabilize the SI joint might help.

You may also want to identify any muscles that are pulling unevenly - usually from being stronger or tight/shortened - causing issues (like anterior tilt) and work their antagonists to bring some balance. Pay close attention to the hip flexors (iliopsoas, TFL, Sartorius, Rectus femoris, glute medius and minimus) and extensors (Glute max, hamstrings).

Also, since everything is connected, pay attention to any posture habits/problems you have, here's a website on some of them and the muscles that are the issues: http://www.askthetrainer.com/posture-problems/

This is also an interesting article you should read, keep in mind, flexor issues can cause weak glutes as much as weak glutes can cause flexor issues: http://breakingmuscle.com/mobility-...fuction-2-common-problems-and-how-to-fix-them

Hope this helps... though I'm sure your PT knows more than I and will give you all the information you need and has probably covered everything.

 

[Pantlegz]

Hope this helps... though I'm sure your PT knows more than I and will give you all the information you need and has probably covered everything.

I'm not sure how much my PT knows, not that he hasn't been helpful it's just a lack of a definitive cause and some sort of treatment plan. The initial diagnosis was a high hamstring strain, which became an SI issue, was then a lumbar spine rotation issue and as of yesterday he thinks it might be an impinged nerve somewhere and I was given a different set of stretches to try. On the plus side from a day of doing stretches it does feel much better. We'll see if it continues.

 

[Pantlegz]

Yesterday:

Did something considerably different than I'm used to. A small sort of circuit with lots of KB swings with a 55lb KB.
10
FS: 1x225
15
FS: 2x225
25
FS: 3x225
2x25

repeat 5 times

I cut the front squats out for the last 2 clusters because the swings were killing me and I was running short on time. This looks so much easier than it is, the first cluster was pretty easy. by the 3rd I was resting 2-3 times per cluster for a couple minutes in addition to 2-3 that I was giving myself at the end of each cluster. Today I hurt it places I didn't know could hurt, lots of outer hamstring and random core/back muscles aren't too happy with me.

 

[Pantlegz]

More 55lb KB swings:
10
15
25
50

repeat 5 times

Set 2 and 5 I split the 50 into 2 sets of 25. It felt a bit easier today, but still took longer than it should. I think removing the front squats helped a lot. I'll add them in Tuesday and see how it goes. I might have the lighten the squats a bit. Also, the stretches for my hip issues seem to help a ton. It's not all the way better but this is the most long term improvement I've seen since it started hurting.

 

[Pantlegz]

Apparently I forgot to log Tuesday's lifts...

More 55lb KB swings:
10
1 pull up
15
2 pull ups
25
3 pull ups
50

repeat 5 times

and today:
More 55lb KB swings:
10
15
25
50

repeat 5 times

superset front squats and low squats with a 5 second pause at the bottom

5x135
5x185
5x225

Tuesday wasn't bad, adding the pull ups and giving myself 30-60 seconds between each set really reduced the fatigue especially compared to today where I was resting 90-120 seconds between the last sets in each cluster of reps. At the end of the day my shirt was soaked, I went through 2 hand towels at the gym and people were looking at me funny.

My back/hip/whatever issue is still hanging around but it's feeling better. Both the Ortho and PT talked about MRI(s) soon if it doesn't continue to progress, they're both still unsure of what the problem might be.

AND.. I have a grappling match at an MMA even this weekend, after getting basically nothing but golds in the last 10 tournaments this summer I'm hoping this will cap off a very successful run this summer and I can slowly start picking up more new techniques rather than continue to refine what has been so very successful for me as of late(half guard/deep half guard). I think this means more deep half guard to x guard transitions and playing with being able to work my open guard on bigger guys. At this point I can sort of lock up a high guard if they're being lazy but 'normal' full guard is pointless, I can't cross my ankles to lock it up against people my size. And my high guard is worthless due to a lack of flexibility in my hips.

Just realized tournament season isn't over yet, there is at least one more at the end of next month...

 

[Pantlegz]

Got my purple belt this weekend!

Unfortunately my back is still bothering me quite a bit, so much so that I decided against more KB swings last week and I've got an MRI scheduled for Tuesday. Not that I think it's THAT messed up but I would rather have the money I'm spending on PT go towards a fix rather than blind guesses - which is where we were. Where the pain manifested should have come from a nerve in the sacrum but it seems to be moving fine, now, and the other SI related symptoms don't exist. I've also got/had pain in my calf which wouldn't be associated with SI. I also had very limited ROM before lumbar spine manipulation in my left leg but the manipulation was only very temporary relief, a couple hours at best which neither doctor could figure out. And my favorite part, defending chokes hurt like hell in my hip glute, the same place it hurts when extending and raising my leg. Even if there was no torque on my back/neck. There have been days of jiu-jitsu that I haven't been able to do any drills because they're all chokes and even drilling with partners trying to take it easy is too much.

I just hope I'm able to be mostly recovered for 2 or 3 tournaments before the end of the year.

 

[z1ggy]

Got my purple belt this weekend!

Unfortunately my back is still bothering me quite a bit, so much so that I decided against more KB swings last week and I've got an MRI scheduled for Tuesday. Not that I think it's THAT messed up but I would rather have the money I'm spending on PT go towards a fix rather than blind guesses - which is where we were. Where the pain manifested should have come from a nerve in the sacrum but it seems to be moving fine, now, and the other SI related symptoms don't exist. I've also got/had pain in my calf which wouldn't be associated with SI. I also had very limited ROM before lumbar spine manipulation in my left leg but the manipulation was only very temporary relief, a couple hours at best which neither doctor could figure out. And my favorite part, defending chokes hurt like hell in my hip glute, the same place it hurts when extending and raising my leg. Even if there was no torque on my back/neck. There have been days of jiu-jitsu that I haven't been able to do any drills because they're all chokes and even drilling with partners trying to take it easy is too much.

I just hope I'm able to be mostly recovered for 2 or 3 tournaments before the end of the year.

I tore my hip labrum due to too much jiu jitsu :-/ Made it to blue belt before I had to give up. I think some day I want to get back into it, but even after 1.5yrs after my surgery, I still have some pain in there. I'm pretty sure I'll never be pain free again. Hopefully you can rebah your injuries and get back to near 100%

 

[surfsatwerk]

Fingers crossed the MRI doesn't show anything serious.

 

[Pantlegz]

I tore my hip labrum due to too much jiu jitsu :-/ Made it to blue belt before I had to give up. I think some day I want to get back into it, but even after 1.5yrs after my surgery, I still have some pain in there. I'm pretty sure I'll never be pain free again. Hopefully you can rebah your injuries and get back to near 100%

Luckily, I think, I don't think it's a labral tear due to the pain solely posterior. I have been getting some good pop's in my anterior hip lately tho. So who knows.

Fingers crossed the MRI doesn't show anything serious.

I hope not. I'm not too worried considering I've been able to squat 500+ since it's been bothering me. I think I may have deadlifted pretty heavy since then too, singles at 545 if I remember correctly. On the other hand having pain potentially related to my lower back for 2-3 months isn't a good sign either...