TheStig's Workout Log

[TheStig]

Good session

Heavy Day

Squat
front squat
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
4 x 225 lbs
3 x 255 lbs
2 x 275 lbs
1 x 295 lbs (current PR)
Box Squat(back squat)
5 x 295 lbs
5 x 225 lbs (form check, been front squattin' way too much lol)
3 x 315 lbs
2 x 335 lbs
1 x 355 lbs
2 x 365 lbs (got real amped up for some reason)
1 x 385 lbs
0 x 405 lbs (come on! had to attempt it though)

Pullups(with 45 lb plate)
5, 5, 5, 5, 5

Dips(with 80 lb dumbbell, most definitely gains here)
5, 5, 5, 4

Toes To Bar/Jump Rope Supersets
8 TTB, 10 normal jumps + 35 doubles
x6

Yup

 

[Purefilth]

You Monster!

 

[TheStig]

^^Thanks filth

Well, wasn't planning on hittin the gym today, but I downloaded Avenged Sevenfold's new album (they've been one of my favorite bands since 8th grade)....this song right here is my personal favorite, and it hits you in the face like a ton of fvcking bricks (http://www.youtube.com/watch?v=gpS01ICnNiA)...had me raging through the OH press and DB press...I replayed it like 4 or 5 times lol

Heavy Day

OH Press
strict
5 x 95 lbs
5 x 115 lbs
5 x 135 lbs (gains)
push
5 x 155 lbs (gains)
3.5 x 165 lbs
3 x 175 lbs
2 x 185 lbs

Pullups
10, 10, 10, 10

Flat Dumbbell Bench Press
10 x 85 lbs
8 x 95 lbs
7 x 100 lbs

Dropset Hammer Curls(for fun-I like the pump)
5 x 45 lbs
5 x 40 lbs
5 x 35 lbs
5 x 30 lbs
5 x 25 lbs
this took less than a minute but gave my biceps and forearms raging boners

Ab Rollouts/Jump Rope Supersets
10 rollouts, 10 single jumps + 25 doubles, = 1 set
3 sets

A bit shorter but the intensity was high, all in all pretty good

 

[TheStig]

I think I'll wait to start with 5/3/1...I'm just having too much fun with these high volume workouts haha, anyway though I changed up the reps and sets a little and I like it

Hypertrophy Day(push/pull)

Bench Press
15 x 135 lbs
10 x 225 lbs
8 x 245 lbs (there we go!)
3.5 x 275 lbs (gains?)
8 x 225 lbs
15 x 135 lbs

T-Bar Row(1 plate = 45 lb plate)
10 x 2 plates
10 x 3 plates
10 x 4 plates (I think gains)

Incline Bench Press (felt like a gorilla on this one today...weight still isn't impressive though lol)
10 x 135 lbs
10 x 165 lbs (gains)
8 x 185 lbs (gains)
5.5 x 205 lbs (gains)

Pullups/Toes To Bar Supersets
10 pullups, 7 TTB
10 pullups, 6 TTB
10 pullups, 6 TTB
fvckin hardest superset I've ever done

Dips(gains here...then again I'm always lazy on bodyweight dips cuz they're easy and boring )
15, 15, 15

DB Row(the point at which I felt cashed)
15 x 100 lbs (gains)
10 x 100 lbs
12 x 100 lbs

OH Press(still tired from rows)
5 x 115 lbs, strict
5 x 135 lbs, push
5 x 135 lbs, push

Pretty good I think, but man I still can't figure out why DB Rows take so much out of me compared to everything else

 

[Purefilth]

nice! DB rows fvck me up too man - really hit the sweet spot

 

[TheStig]

nice! DB rows fvck me up too man - really hit the sweet spot

Ohhhhhh yeeah they do....they're the most badass way to row


Gym was busy today..so I just benched and squatted, didn't have time for any assistance exercises.

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
4 x 265 lbs (rep PR)
3 x 275 lbs
1 x 295 lbs
1 x 305 lbs (PR!)
10 x 225 lbs

Squat
front squat
10 x 135 lbs
6 x 185 lbs
5 x 205 lbs
4 x 225 lbs
3 x 255 lbs
2 x 275 lbs
1 x 295 lbs (it's getting easier, but still not quite to the point where I'll go for 305..I may wait til I can do 295x2)
box squat
2 x 315 lbs (lost my footing a bit..dumb)
5 x 315 lbs (there we go)
4 x 335 lbs
3 x 355 lbs
back to the front squat
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

It really is amazing how light 225 on the front squat feels after going so much heavier on the box squats, compared to a set of 225 after doing 205.

Kinda got disheartened though for a little bit, because in the power racks on both sides of me, there were guys smaller than me box squatting 405 and 440 for sets of 6 and 8..lol not like the short guys you see that look juiced out of their minds...these guys were like 5'10", 6'3", and about 180lbs, 200 lbs, respectively...pretty normal looking

Now I know it's not a competition, but I can't help but be a little frustrated anyway.

Now the difference between people like me, and the majority of the general population, is this: after that initial down feeling hits, I stepped back and thought, "Well, if anything this is just motivation for me to hit my goals, let's fvckin go!" Whereas a lot of people would see something like what I saw, and quit altogether because they don't think they can get there...which is essentially 'gymtimidation.' (fvck planet fitness and that gay ass word)

 

[Purefilth]

hahaha gymtimidation!

A phrase my buddy coined is - "stuck in the pit"
when you go deep for a squat past parallel and cant get back up. thats one i do like.


And chill - youll get the 405 sets man

 

[TheStig]

hahaha gymtimidation!
If you've ever seen any planet fitness commercials you'd know what I'm talking about, if they have that over there in the UK....worst gym ever

A phrase my buddy coined is - "stuck in the pit" haha I've actually heard this one before
when you go deep for a squat past parallel and cant get back up. thats one i do like.


And chill - youll get the 405 sets man
I know, I know lol just gotta be patient

Alright day today..stalled out early on deads, but made gains in other places so I suppose it evens out....used this video to get pumped today http://www.youtube.com/watch?v=WE8ZoHUBZI8...Led Zeppelin was/is the greatest band to ever walk this Earth, and if anyone says otherwise then fvck you

Anyway here's today's Heavy Day

Conventional Deadlift
8 x 225 lbs
5 x 295 lbs
5 x 315 lbs
4 x 345 lbs
2 x 365 lbs
0 x 385 lbs fuuuuuck me ahhhhh
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 335 lbs
3 x 335 lbs

Dips(with 80 lb dumbbell hanging from my waist)
5, 5, 5, 5, 5
gainz

Pullups(with 45 lb plate hanging from my waist)
5, 5, 5, 10 body weight, 10 body weight

Toes To Bar
16

Ab Rollouts
16

Box Jumps(36")
10

Jump Rope
20 normal jumps + 50 doubles

Those last exercises had to move fast because I had 10 min til the gym closed (mine closes early on Saturdays..kinda sucks but forces me to go balls out and not fvck around)

 

[Purefilth]

80lb db?!?!

I really can't wait for my elbow to allow me weighted dips again!

I can smash out unweighted ones but extra plate catches. Time will heal I guess.
Some good volume on the deads there.

 

[TheStig]

80lb db?!?!
Yeah dude, all you gotta do is add 5 lbs a week or every other week, keeps it hard but never too hard
I really can't wait for my elbow to allow me weighted dips again!

I can smash out unweighted ones but extra plate catches. Time will heal I guess.
Some good volume on the deads there.

Thanks man

 

[Krueg]

Strong work Stig, keep it up!

If you do decide to try out 5/3/1 make sure your calculating your percentages based off your training max and not your 1RM. Things may start out on the lighter side but, the PR's will come... Theres a few versions of the 5/3/1 method. If you don't wanna buy the book you can usually find a free ebook on Scribd.com

 

[TheStig]

Strong work Stig, keep it up!
Thanks man
If you do decide to try out 5/3/1 make sure your calculating your percentages based off your training max and not your 1RM. Things may start out on the lighter side but, the PR's will come... Theres a few versions of the 5/3/1 method. If you don't wanna buy the book you can usually find a free ebook on Scribd.com

Yeah, I don't think I'm gonna run 5/3/1 quite yet, because of the fact that training max is 90% of 1RM. I'd like to get my 1 Rep Maxes a bit higher, so that my training maxes will be what my 1RMs are now.




Anyways, another good Heavy Day(I really don't do anything else anymore lol besides lifting heavy)

Front Squat
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
1 x 300 lbs (PR!)
1 x 305 lbs (FUUUCK YEAH DOUBLE PR!)
0 x 315 lbs (had to see how it felt....and let me tell you, it feels fvcking heavy as sh1t)

OH Press
strict
10 x 95 lbs
6 x 115 lbs
5 x 135 lbs
push
5 x 155 lbs
5 x 165 lbs
3 x 175 lbs

One Arm Bent Over Dumbbell Rows(that's a long ass name for an exercise)
15 x 100 lbs
15 x 100 lbs

Toes To Bar
10, 10

Ab Rollouts
10, 10

Jump Rope
10 normal jumps + 30 doubles
x2

Double front squat PRs, yeaahhhhh buddyyyyy! Lightweight! Hooooooooooo!

Haha I felt like Ronnie Coleman even though he could probably front squat 700 lbs

 

[Purefilth]

Hah - nice man! well done! that extra 5 lb on top of your max - Deceptively heavy right?

 

[switch]

keep on hitting PRs.
one question how do you train during amateur hour? they are fawking annoying,and everytime im about to pull a PR,some dumbass comes up and says "you are finished yet?" every.fawking.PR.
i thought of throat raping them but thats overkill.........i guess.

 

[TheStig]

Hah - nice man! well done! that extra 5 lb on top of your max - Deceptively heavy right?

It sure is! lol and it was 10lb on top of my PR..315 was what I failed on but I got 305

keep on hitting PRs.
one question how do you train during amateur hour? they are fawking annoying,and everytime im about to pull a PR,some dumbass comes up and says "you are finished yet?" every.fawking.PR.
i thought of throat raping them but thats overkill.........i guess.

Haha yeaaaaahh that might be a bit overkill, but I can imagine how infuriating it must be...you never ask someone if they're 'done yet' much less during someone's set or while they're setting up to do the rep.

To be honest though I've never had that problem with any of the gyms I've worked out in..in HS I lifted with my various sports teams in the school's weightroom (some hardcore sh1t went on in there), and now that I'm out I lift at my town's Recreation Center, and my university's fitness center.

The manager of the rec is super cool, played football in college, and knows how a gym should be, plus a lot of guys that lift there have the same train of thought and way of lifting as I do. At my university, well, there are sooo many people that lift there, and it's a huge gym, so you get tons of pansies, but also tons of guys that lift hard and are jacked as fvck, so it evens out and I haven't run into any retards yet.

The only advice I can offer is to try your best not to be an a$$hole, but don't be all nicey-nice. Have the mindset that you're above them, because it sounds like you are, and use that to just tell em what's what.

If someone came up and started saying something to me during a set, I'd completely fvcking ignore them, finish my set, tell em how much more I have left, and just say very matter-of-factly, "Don't ever interrupt one of my sets again, you can't wait til I'm done?" Even though you wanna beat the piss out of them, you can't make em walk away thinking "Wow that guy's an a$$hole," you want them to walk away feeling like a dumbass.

Edit: Use that rage to smash out more PRs!

 

[Purefilth]

Headphones up LOUD and my "Dont fvcking talk to me" face on.

(the face comes on naturally as the set starts )

 

[TheStig]

Only had about 40 min to lift today...I think it ended up alright

Hypertrophy Push/Pull Day

Bench Press
15 x 135 lbs
10 x 205 lbs
10 x 225 lbs
6 x 245 lbs
3 x 265 lbs
8 x 225 lbs

Barbell Row
10 x 135 lbs
10 x 155 lbs
8 x 165 lbs
8 x 185 lbs
6 x 205 lbs

Incline Bench Press
10 x 135 lbs
8 x 165 lbs
8 x 185 lbs
5 x 205 lbs

Bent Over Dumbbell Row
10 x 100 lbs
10 x 110 lbs
8 x 120 lbs

Yup

 

[Krueg]

Bench + Rows = Win

Good work!

 

[TheStig]

Bench + Rows = Win

Good work!

Thanks man! Probably the two most powerful upper body movements in my opinion.





Anyways, I can't remember kicking my own ass this hard in a while. Just awesome, still making some progress

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
3 x 275 lbs
2 x 295 lbs (rep PR)
1 x 305 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs

Deadlift(conventional)
10 x 135 lbs
8 x 225 lbs
6 x 295 lbs
4 x 315 lbs
3 x 335 lbs
3 x 355 lbs
2 x 365 lbs
2 x 375 lbs
1 x 385 lbs
1 x 405 lbs (would say that's a PR, but I did this rep with the bar off a 3" box, so wasn't a full deadlift but it was lower than a rack pull
3 x 335 lbs
3 x 335 lbs

Dips
12 x bodyweight
8 x 70 lbs (rep PR I do believe)
8 x 70 lbs
5 x 70 lbs
8 x bodyweight

Toes To Bar/Pullup Supersets
5 TTB, 5 PU
5 TTB, 5 PU
5 TTB, 5 PU

Ab Rollouts
10, 10, 10

Jump Rope(used a different rope, definitely more weighty than my speed rope so this was tough)
10 normal jumps + 20 doubles = 1 set
5 sets

BOOM. Done.

 

[TheStig]

Another great session...pressed for time so all it was, was squats and shrugs. Haven't done shrugs in a very, very long time, and was reminded why. They don't really do much for me. In my opinion, farmer's carries are much more effective and hit more than just traps.

Heavy Day - Squats

Front Squat
10 x bar
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs (PR!!)
5 x 225 lbs

Box Squat(back squat)
5 x 225 lbs
4 x 275 lbs
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
2 x 365 lbs
2 x 385 lbs
1 x 395 lbs (PR)
5 x 315 lbs

Barbell Shrugs
10 x 225 lbs
10 x 245 lbs
10 x 265 lbs
8 x 275 lbs
8 x 295 lbs

I absolutely love the fact that what I'm doing is still progressing me strength-wise. 315 on the front squat has been my long time goal since I started front squatting. I'm starting to think I may have been able to get it sooner, if I'd have just gone for it after 295 a week ago. But anyway, I'm suuuuuper pumped!