TheStig's Workout Log

[Fuglydude]

So close to 4 plates!!! Keep it up man... Maybe cut down the volume on your max effort days and just hit it with less warm ups so that your CNS isn`t as taxed.

What are you taking for pre-workout again?

 

[TheStig]

So close to 4 plates!!! Keep it up man... Maybe cut down the volume on your max effort days and just hit it with less warm ups so that your CNS isn`t as taxed.
Thanks dude, good idea

What are you taking for pre-workout again?

Craze and/or Jack3d depending on the day, and beta alanine. Sometimes Craze only, sometimes Jack3d only, sometimes a little of both, and always an extra few grams of beta alanine. Haven't taken creatine for about 3 weeks. The strength never decreased, but everything felt a lot heavier at first. Now it's back to the same as it was. Didn't really plan on stopping, just never got around to getting more. There is creatine in the 2 pre workouts I take, but I doubt it's any significant amount.

 

[TheStig]

Had to blow off some steam, so went on a couple 640 meter runs. First one was 2 min 7 sec and 2nd one was 2 min 27 sec. Had about a 5 min break in between, just enough to fully recover. I really am liking this short high intensity running, my veins have been popping out more (probably more oxygen in the blood and blood flow) and I feel a bit better all the time. Not gonna post about running every time I do it, only if I think it's good and noteworthy. I think ~600m in ~2 min is alright for how big I am and how little I run.
Gonna hit it hard tomorrow with front squats though.

 

[Purefilth]

640 meter runs? Why 640?

 

[TheStig]

640 meter runs? Why 640?

It's the distance around one block in my neighborhood..I google mapped it to find the distance. It's 0.4 miles. It's just so much easier to try and sprint around the block then run at the track for some reason.

 

[Purefilth]

aaaaand now it makes total sense

 

[TheStig]

^^yup, thought it might confuse some people at first cuz it is an odd distance


Anyway, tight hammies today from not stretching enough, my legs aren't used to the sprinting anymore..oh well, what's done is done

Heavy Day

Front Squat
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
4 x 225 lbs
3 x 245 lbs
3 x 265 lbs
1 x 275 lbs
0 x 295 lbs (normally have no problem with this...legs were just too tight)

Box Squat(back squat)
10 x 135 lbs
8 x 225 lbs
6 x 275 lbs
4 x 295 lbs
3 x 315 lbs
3 x 335 lbs
2 x 355 lbs
1 x 365 lbs
0 x 385 lbs (same story as 295 on the fronts)

OH Press
strict
5 x 95 lbs
5 x 115 lbs
5 x 135 lbs
push
5 x 145 lbs
5 x 155 lbs

Toes To Bar(pleased with this)
5, 5, 5, 5, 5, 5

Pullup/Ab Rollout Supersets(5 min time total...also pleased here)
5p 5a
5p 5a
5p 5a
5p 5a
5p 5a
5p 5a
5p 5a
5p 5a
8 sets total

The running has been nice...ran about 4 days in the last week or so..sprinting not distance. I just gotta stretch more.

Still kinda pissed that I couldn't even get 295 on fronts after I did 315 a week or so ago...same with box squats..couldn't even get 385 when I got 395 not too long ago. Maybe I need a deload week.

 

[TheStig]

Ho
ly
shyt

Revisited the circuit today...drenched in sweat and I feel like I wanna die

Circuit Day(it's been awhile)
One Round =
10 front squats (135 lbs)
10 toes to bar
10 pullups
10 dips
1/2 lap around track farmer's carry (while holding 100 lb dumbbell in each hand)
did this for 4 rounds

then I did a short 5th round which included:
10 front squats (135 lbs)
10 pullups
10 dips

Total time = ~30 min

 

[TheStig]

Pretty normal workout, nothing out of the ordinary, except for a big deep cut on my finger that I got at work yesterday, that was a real pain in the ass to workout around

Hypertrophy Day

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

T-Bar Row
10 x 2 45 lb plates
10 x 3 plates
10 x 4 plates

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

Toes To Bar/Pullup Supersets
8 TTB 8 PU
7 TTB 8 PU
6 TTB 8 PU

OH Dumbbell Press (seated, went lighter here to work out the shoulder soreness)
10 x 40 lbs
10 x 45 lbs
10 x 50 lbs
7 x 55 lbs

Barbell Shrugs just for fun
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs

Ab Rollouts
12, 12, 12

Dips
10, 10, 10

Dropset Barbell Curl Finisher
10 x 95 lbs
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs (bar)

Yup. Hypertrophy parameters aren't as fun as they once were, I just wanna lift heavy as f%&k all the time now lol

 

[TheStig]

Wow wow wow wow...best lift I've had in recent memory...absolutely fvcking killed it, was in the zone, it was on today!

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
4 x 265 lbs
3 x 275 lbs
1 x 295 lbs
0 x 305 lbs (that's fine...did one more rep than normal on previous sets)
10 x 225 lbs

Front Squat(the pinnacle of my session today)
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 285 lbs
1 x 295 lbs
1 x 315 lbs awwwwww yeah! 2nd time I've ever gotten 3 wheels up on the fronts!
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

Weighted Dips(with 80 lbs hanging from my belt)
5, 5, 5, 5, 8 body weight

Bent Over Dumbbell Row
10 x 100 lbs
10 x 115 lbs
10 x 130 lbs
8 x 150 lbs (PR!)

Toes To Bar
8, 8

Ab Rollouts
8, 8, 8

aww shiiit

As I was walking back to my car, I realized I couldn't even walk right haha, had to deliberately think about each step I was taking (no injuries...just tightness and soreness), and then, as I was driving home, I felt a slight urge to puke, but that subsided after about 5 minutes.

Now I'm all stretched out, and I feel awesome (although I'm not so sure I will tomorrow lol)

 

[TheStig]

Nice change of pace, only focused on 1 lift today, but went hard as a motherfuker on it

Heavy Deadlift Day

Conventional Deadlift
8 x 225 lbs
6 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
1 x 375 lbs
1 x 385 lbs

Deficit Deadlifts(standing on a box that was high enough that my feet could barely fit under the bar..basically I was pulling the bar up from the level of my feet almost)
2 x 315 lbs
2 x 315 lbs
2 x 315 lbs
1 x 335 lbs
1 x 335 lbs
1 x 335 lbs
2 x 315 lbs
2 x 315 lbs
2 x 315 lbs
these were all done in quick succession, a minute of rest at the most between each set...they're a killer

Toes To Bar to stretch out the back
8, 8, 5, 5, 5

Gonna stretch out some more, and head to work. Oh yeah, solid day so far

 

[TheStig]

Wooooo...
Circuit Day
One Round =
10 front squats (135 lbs)
10 toes to bar
10 pullups
10 dips
1/2 lap around track farmer's carry (while holding 100 lb dumbbell in each hand)
did this for 4 rounds
Total time = 28 min
drenched in sweat

 

[TheStig]

Just another day at the office

Hypertrophy Day

Bench Press
15 x 135 lbs
12 x 205 lbs
10 x 225 lbs
6 x 245 lbs
7 x 225 lbs

Barbell Row
10 x 135 lbs
8 x 165 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
8 x 135 lbs

Pullup/Toes To Bar/Dip Supersets
8 pullups, 8 toes to bar, 8 dips
8p, 6t, 6d
8p, 8t, 8d

OH Press
strict
8 x 95 lbs
5 x 115 lbs
5 x 135 lbs
push
3 x 155 lbs
5 x 135 lbs
5 x 135 lbs

Dumbbell Row
12 x 100 lbs
10 x 110 lbs
8 x 120 lbs
8 x 130 lbs
6 x 140 lbs

Yeah buddy

 

[TheStig]

Feeling great today..got a loooot of sleep last night which really gave me that boost I needed

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 275 lbs
1 x 295 lbs
0 x 305 lbs ahhhhhhhhhh
10 x 225 lbs

It's alright I failed on 305 because the Conventional Deadlift totally made up for it
8 x 225 lbs
5 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
3 x 375 lbs
1 x 385 lbs
1 x 395 lbs
1 x 405 lbs PR
deficit pulls (same depth as before...pulled from my feet)
1 x 315 lbs
1 x 315 lbs
2 x 315 lbs
1 x 315 lbs

Explosiveness was the name of the game for the deficits..rested 30 sec between sets for those and tried to do the rep as fast as possible

Dips(gains all around, did em with 90 lbs hanging from my belt)
5, 5, 5, 5, 5

Finished off with Toes To Bar to stretch out the back
5, 5, 5, 5, 5

So obviously I'm pumped that I'm finally up to 405 on conventional...but not really as pumped as I thought I'd be. I think there are a couple reasons for this.
1 - I've hit 405 x 5 on trap bar some time back
2 - I had no doubt in my mind that I was gonna get it today

I'd attribute my success today from the deficit pulls (props to Krueg for introducing me to them) I've been doing the last few weeks, and having access to heavier dumbbells to go heavier on the rows.

Yeah buddaaayyyy! (Ronnie Coleman voice)

 

[Krueg]

Congrats on hitting 405!!!!! :cheer:

Whats next!?

 

[TheStig]

Thanks man! 5 wheels and a 2.5!

 

[TheStig]

Only had about 35 min to lift today (woke up a tad later than I wanted to), so squats it was

Heavy Squat Day

Squats
front squat
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
4 x 225 lbs
3 x 245 lbs
3 x 265 lbs
1 x 275 lbs
1 x 295 lbs

parallel box squat(back squat)
5 x 225 lbs
5 x 295 lbs
3 x 315 lbs
3 x 335 lbs
2 x 355 lbs
2 x 365 lbs
2 x 385 lbs (rep PR maybe? not sure)
then..
1 x 405 lbs (PR)....failed on the 2nd rep

Fvckin sweeeeet, short session...I had to pull myself outta the gym (had places to be), but now that I'm home, I'm gonna go bust out some toes to bars and pullups on my treeeee

Edit: Got a reaaaaal good sweat going right now..
5 toes to bar, 5 pullups
6 times
time~10 min, wasn't trying to go fast, wanted perfect form every rep, slooow and controlled

then,

5 pushups, 5 pullups
6 times
time~3 minutes, was definitely going for speed, that was a killer

then topped it off with 7 more sets of 10 pushups, done as fast as possible...bout 3 minutes again

So for the day that's an extra 100 pushups, 60 pullups, and 30 toes to bar....not a huge amount, but it's alright because it was done quickly

 

[Purefilth]

very nice there stiggy very nice in deed

 

[TheStig]

Thank you sir

 

[TheStig]

Wow... you'd think these circuits would start to get easier...Might have something to do with me messing with the parameters all the time lol

Circuit Day (21, 15, 9, 5) 50 total reps for each exercise
-Front Squats (135 lbs)
-Pullups
-Dips
-Ab Rollouts
4 rounds(1st round - 21 reps..2nd round - 15...3rd - 9...4th - 5)

Time = 23 minutes. I did some math, and that equals out to an average of 1 rep every 6.9 seconds, for 23 minutes. I rested a few minutes between each round, to let my heart catch up. I'd stop resting and start the next round when I started to become not out of breath...want to keep my heart rate high, but at the same time I don't wanna pass out haha

Boy let me tell you, 21 front squats in a row is no fun with any weight