TheStig's Workout Log

[TheStig]

Damn this could be a crossfit workout!
Circuit Day
5 Front Squats (205 lbs, olympic grip)
6 Push Presses (135 lbs)
8 Pullups
10 Ab Rollouts
12 Dips
5 rounds of hell

Took me a bit longer than usual today...ended up taking a 2-3 minute break between the 3rd and 4th rounds, and was sucking for air most of the 5th round, but I got the fvcker done.

 

[TheStig]

HOOOLYYYYYYYY SHIIIIIIT I absolutely fvcking obliterated my upper body today, after a hard day of cutting down a tree no less haha....good thing my most recent order from bb.com was waiting for me when I got home lol

BB Day
Bench Press (back to the chainzzz)
15 x 135 lbs
12 x 185 lbs + chains
12 x 205 lbs + chains (gains)
9 x 225 lbs + chains (more motherfvcking gains)
3 x 245 lbs + chains
1 x 265 lbs + chains
5 x 225 lbs
20 x 135 lbs

Incline Bench Press
10 x 135 lbs
8 x 155 lbs
5 x 185 lbs

T-Bar Row
15 x 135 lbs
12 x 180 lbs
10 x 225 lbs

Have no idea what these next things were called...hard to describe too but did 3 sets of 10 of a kind of standing russian twist with a barbell and a 25 pounder...I don't know they were really hard and stimulated my core in a similar way to ab rollouts, like not really working the rectus abdominus, they worked the next level of stabilizers and obliques.

Dumbbell Row
15 x 90 lbs
15 x 100 lbs
(both gains)

Push Press
3 sets of 8 @ 135 lbs

Dips(65 lb dumbbell)
8, 6, 6, then 8 more bodyweight dips

Dumbbell Flies supersetted with those weird barbell standing twists
3 sets of 10 each, flies were with 30 pound dumbbells

Rack Pull Pyramid Finisher
10 x 225 lbs
8 x 315 lbs
5 x 405 lbs
8 x 315 lbs
10 x 225 lbs

And done. It works out I guess because I won't be able to lift at all tomorrow....gotta work from 7am to 3pm, then 4pm to 10 pm. Gonna suck but oh well the money is nice.

 

[Fuglydude]

Yup I'm using straps. The reason I started is because when I get to about 335-355 my grip starts failing after ~3 consecutive reps, which fvcks up my form because then I'm more worried about not dropping the weight. I've also seen plenty of evidence that with a mixed grip one can tear their bicep. I've heard a double overhand is much safer. I am of the opinion that straps don't matter because deads are a back and leg exercise, not a grip and forearm exercise. I don't put on the straps anyway until I get to 335-345.

And thanks for the advice man you've always been really helpful!

No problem, will help in anyway I can.

Technically speaking you're not allowed straps at raw/normal PL meets, but this is largely irrelevant if you're not looking to compete! Alternating grip improves how much weight you can hold onto DRAMATICALLY. I've comfortably held 2.67x my bodyweight w/ mixed grip with nothing but chalk... and I have skinny 9-year old girl arms!

I did 275 x 3 w/ overhand grip the other day and even that was tough!!

Do you have access to a trap bar? If you do, I'd strongly recommend you try it out!

Also, experiment with stance with. For conventional deadlift my stance is ridiculously narrow, like I'm talking feet 3-4 inches apart! Everyone's biomechanics are unique so find your sweet spot.

Crazy volume and weight on your push-pull day by the way!! Good job!

 

[TheStig]

No problem, will help in anyway I can.

Technically speaking you're not allowed straps at raw/normal PL meets, but this is largely irrelevant if you're not looking to compete! Yeah not looking to compete ever so I suppose it doesn't matter. Alternating grip improves how much weight you can hold onto DRAMATICALLY. I've comfortably held 2.67x my bodyweight w/ mixed grip with nothing but chalk... and I have skinny 9-year old girl arms! I use mixed grip when not using straps...but have never used chalk...I'll have to give it a try.

I did 275 x 3 w/ overhand grip the other day and even that was tough!!

Do you have access to a trap bar? If you do, I'd strongly recommend you try it out! Yup there's a trap bar at my gym..I've done it before, but never stuck with it because I see it as too similar to a squat compared to a conventional deadlift, I may give it another go though.

Also, experiment with stance with. For conventional deadlift my stance is ridiculously narrow, like I'm talking feet 3-4 inches apart! Everyone's biomechanics are unique so find your sweet spot.

Crazy volume and weight on your push-pull day by the way!! Good job!

And thanks man gotta make this week count before I go on vacation next week! I don't know what I'll do spending a week outta the gym lol. Although I know it'll be good for me.

 

[TheStig]

Good session today...got disappointed but that was cancelled out by some surprising gains
Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
2 x 275 lbs
1 x 285 lbs
0 x 290 lbs fuuuuuuckin a, almost had it, got 3/4 of the way up then stalled for a good 3 to 4 seconds, so my spotter racked it for me
12 x 225 lbs (definite gains here. most times I've repped 225 in my life. I honestly lost count and my buddy told me how many times I did it, it was like I went into a rage of tunnel vision from being pissed that I'm still stuck at 285)

Deadlift
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
3 x 335 lbs
3 x 345 lbs
1 x 365 lbs
1 x 375 lbs
1 x 385 lbs (PR! form was less than stellar but not all that bad, decided to stop here because if I would have went for 395 my form would have been fvcked)
3 x 315 lbs
3 x 315 lbs
5 x 315 lbs

Didn't do weighted dips in between because the gym was pretty full, however I did chain a 70 pound dumbbell to me and did some 10 sec dead hangs..worked well

Dips (with 60 pound dumbbell)
8, 8, 8

Front Squats
10 x 135 lbs
8 x 185 lbs
5 x 205 lbs
2 x 225 lbs

My front squat form has been becoming more solid ever since I switched over to olympic style. I can honestly say I love front squatting because it sort of leaves you no choice but to go ATG. And they're hard as fvck. Good day. Circuit tomorrow, gonna be the last workout til next Monday (9 days) so I'd better make it count!

 

[Fuglydude]

Nice day... That kinda volume really kicks your azz! 12 x 225 on BP is great.

When you come back from holidays, just jump onto trap bar deads one day and see how you feel. Its great for changing things up from conventional pulls, and you can pull some serious weight! My 1 RM one trap is around 500 at under 190 lbs bodyweight. This is actually quite weak all things considered. I bet you could get mid 400s' right now on trap bar.

Also, invest in some gym chalk. Its a real game changer. Once you get it you'll never go back!!

Have fun on your holidays. Don't train... Give your body time to heal. Then hit it hard once you're back!

 

[TheStig]

Nice day... That kinda volume really kicks your azz! 12 x 225 on BP is great.

When you come back from holidays, just jump onto trap bar deads one day and see how you feel. Its great for changing things up from conventional pulls, and you can pull some serious weight! My 1 RM one trap is around 500 at under 190 lbs bodyweight. This is actually quite weak all things considered. I bet you could get mid 400s' right now on trap bar.

Also, invest in some gym chalk. Its a real game changer. Once you get it you'll never go back!!

Have fun on your holidays. Don't train... Give your body time to heal. Then hit it hard once you're back!

Thanks man...yeah I was thinking of busting out the trap bar yesterday but decided against it, I think I will after this coming week though. I think all that overloading on my body will be worth it as I'm giving it a full week to fully recover, I'm pretty pumped to see how much better I feel after vaca. And yeah I'll have to look into getting some chalk pretty soon.

 

[TheStig]

Great last day..
Circuit Day
5 front squats (205 pounds, olympic style)
6 push presses (135 lbs)
8 pullups (alternate between pronated and supinated each round)
10 ab rollouts
12 dips
5 rounds of hell - - (pretty catchy lol maybe this'll be what I name my circuits)

Went through the first 4 rounds non stop, then it caught up to me and I had to rest for a couple minutes before busting out the final round. All in all took about 30 min.

 

[Krueg]

Nice job on the deadlift PR, even though you said your form might not of been "perfect" you still got it up!

 

[TheStig]

^^Thanks Krueg!

Got back from vaca a little bit ago...gonna get back to it Monday! I'm pumped!

 

[TheStig]

Ooooooooooo boy, I feel totally incapacitated after this one, laid on my bed for a solid 15 min after I got home unable to do anything lol
Circuit Day
6 Front Squats (215 lbs)
8 Push Presses (135 lbs)
10 Pullups
12 Ab rollouts
12 Dips
4 rounds

There's some good and some bad. The good part is after 8 days of rest, my strength feels way up, hence adding weight and reps per set. The bad part, is that even though my strength is up, my conditioning is down, hence taking out a round (4 instead of my usual 5). I mean my circuits are never easy, but this was just horrible. I'll get it back though I'm sure.

 

[Purefilth]

I'm in day 2 of a week off. It's not nice man, I want to pick up heavy lumps of metal and put them back down neatly again.

 

[TheStig]

I'm in day 2 of a week off. It's not nice man, I want to pick up heavy lumps of metal and put them back down neatly again.

That's how I was last week....about went insane! And I dream of the day my gym gets bumper plates so I can do olympic lifts and not put them down neatly haha

 

[TheStig]

Good day today, strength was up after my week long hiatus, but unfortunately I had to cut it short because I got called into work
BB Day

Bench Press (back to the chains)
15 x 135 lbs
12 x 185 lbs + chains
12 x 205 lbs + chains
10 x 225 lbs + chains
3.5 x 245 lbs + chains
4 x 225 lbs

Dumbbell Bent Over Row
8 x 100 lbs
8 x 100 lbs
10 x 100 lbs

Incline Dumbbell Press (first time ever doing this so I went lighter to get form down...feels a million times better than barbell incline so I'm gonna start doing this more)
10 x 55 lbs
8 x 60 lbs
8 x 70 lbs

Pullups/Dumbbell Flies Supersets (this one ot me burned the fvck out)
10 pronated pullups/10 flat bench db flies with 30 pounders
10 close grip pullups/10 decline db flies
10 supinated pullups/10 incline db flies

Dips
2 sets of 12

Then I got a text saying I needed to come into work asap...it was fine really because all this only took me an hr, and I was doing this workout with my brother and 2 friends. Let me tell you, the pumps I got today were skin tearing for some unknown reason, and it felt fvcking awesome, so when I went into work I was all pumped and veiny hahaha

 

[TheStig]

I was pressed for time today, so I kept it short and sweet. Just deadlifts, pullups, and dips. I'm leaving tomorrow morning at 8:30 until Sunday, so I'll try and squeeze in a circuit early, the gym opens at 5:30.
Heavy Day

Light squats to warm up

Front Squat 10 x 135 lbs
Back Squat 10 x 225 lbs

Deadlift (was gonna go trap bar today but I forgot)
5 x 225 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
5 x 335 lbs
2 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs

Dips (with 60 lb dumbbell)
8, 6, 5

Pullups (only rested about 10 sec between sets)
4 sets of 5, bodyweight, alternating between pronated and supinated

Instead of working up to a 1RM, I wanted to start applying the same philosophy to deads that I do for bench....higher reps for some hypertrophy. This is partly due to the fact I was tired as sh1t this morning from only 5 hours sleep and there was no way I was gonna get above 335 with good form.

Also, I misplaced my straps, so I used chalk with a mixed grip. It was definitely different as I had to squeeze the sh1t outta the bar. I only use straps starting at 315 anyway so it wasn't any different for the prior sets. Afterwards, I felt really really sore in my right bicep (the supinated arm, same arm in which Colossus tore his bicep). It's fine now, but I don't like that I was sore there. I didn't 'jerk' the bar up by the way. I don't know, I'll probably mostly stick to straps for heavy sets because it allows me to go double overhand.

 

[Krueg]

Solid deadlifting Stig, glad your bicep is feeling better. So far I been able to get away with a mixed grip, but I'd keep doing what works for you.

 

[TheStig]

^Thanks Krueg.


Yup so over the last 4 days I was gone, I worked out once just for the hell of it. Did 20 min on an elliptical on a cross trainer program, 3 sets of 10 gator pushups with 45 lb dumbbells, and dropset hammer curls. It was a hotel fitness room, they had jack sh1t.

But back to business tomorrow with a good ol circuit.

 

[TheStig]

Today was a whole other beast, way different than what I'm used to. One of my buddies who is really into crossfit, gave me a suggestion to change up my circuits. So far they have been geared towards building strength primarily and endurance secondarily, so he gave me some crossfit type parameters to use, to reverse it. Endurance first over strength.

21, 15, 9 Circuit Day

First round there are 21 reps per lift
Second round has 15 reps per lift
Third round has 9 reps per lift
Then each round is
Front Squat (135 lbs)
Push Press (95 lbs)
Pullups
Ab Rollouts
Dips


Holy sh1t is all I have to say. The burn after the first round was unreal. Like I can't even put it into words. Between each round I rested 3 or 4 minutes to catch my breath. In crossfit there are no breaks at all, but I wanted to make sure I could do each round in its entirety without breaking it up to rest.

I will say, I was impressed with myself on the last round. I lost my fvckin mind and powered through it nonstop as fast as I possibly could (partly due to this song coming on http://www.youtube.com/watch?v=auoS9eGypIA). It whipped the fvck outta me but oddly enough felt pretty good.

 

[TheStig]

Today turned out pretty well. I was on my own today so I had complete freedom to structure the workout the way I wanted (for me workouts with bodybuilding lifts and/or parameters are usually done with a friend and we combine our routines). I paired up compound push/pull lifts and ended with a bit of ab work. No isolation movements today!

BB Day

Bench Press
15 x 135 lbs
12 x 185 lbs
12 x 205 lbs
10 x 225 lbs
1 x 245 lbs (was gassed at this point)
6 x 225 lbs
30 x 135 lbs

Rack Pulls
10 x 225 lbs
10 x 275 lbs
8 x 315 lbs
8 x 365 lbs
2 x 405 lbs (I really gotta learn that high reps and near maximal weights don't mix in the same workout lol)
2 x 315 lbs

Overhead Press
strict press
10 x 85 lbs
6 x 115 lbs
push press
6 x 135 lbs
6 x 135 lbs

from here on out it was balls to the wall as far as taking little rest

Pullups/Dips Supersets
10 pullups
10 dips
10 pullups
10 dips

Bent Over Dumbbell Row
2 sets of 10 with hundreds

Gator Pushups/Ab Rollouts Supersets
10 gators
10 rollouts
10 gators
10 rollouts

And now I'm good and sore

 

[Krueg]

Strong work! Now, lets get that 405 off the floor! :box: