TheStig's Workout Log

[Purefilth]

hahaha nothing wrong with failing man! half the top end sets on my log could have a failed rep added to them


Did you get her number?

 

[TheStig]

Nah, I'm not worried about it though, b1tches aren't a focus right now

but getting this damn engineering degree is lol

 

[TheStig]

Knee fvckin kills right now...because I fvcking kneed a weight tree by accident..
Other than that what a fun session! lol

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 305 lbs
1 x 295 lbs
1 x 295 lbs
1 x 295 lbs
10 x 225 lbs

Front Squat
5 x bar
5 x 135 lbs
5 x 225 lbs
5 x 255 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs
1 x 325 lbs (PR!!)
0 x 335 lbs (got a bit too ambitious)

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 365 lbs
3 x 405 lbs
1 x 435 lbs
1 x 455 lbs

Done

 

[Purefilth]

Gold fvcking work Man!

 

[TheStig]

Thanks man! I feel insane

 

[TheStig]

ughhhh I wanna yak my fvckin guts out

Circuit Day
-10 front squats (135, 135, 165, 165, 135 lbs)
-10 pullups
-10 pause rollouts
-10 dips
5 rounds

total time from the first rep in the first round to the last rep of the last round = 18 minutes

 

[TheStig]

Felt awesome in some lifts, but weaker than sh1t in others

Hypertrophy (that turned into kind of a heavy) Day

Incline Bench Press
10 x 135 lbs
10 x 185 lbs
7 x 205 lbs
4.5 x 225 lbs (sort of a rep PR....by .5 of a rep)

T-Bar Row
10 x 3 45's and a 35
10 x 4 45's
10 x 4
5 x 4
10 sec rest
5 x 4

Bench Press(felt horribly bad)
10 x 135 lbs
8 x 235 lbs
5 x 255 lbs
5 x 225 lbs
4 x 225 lbs

Rack Pulls(aaaaand this is where the day shined!)
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 385 lbs
5 x 415 lbs (rep PR)
5 x 435 lbs (PR)
4 x 455 lbs (PR)
4 x 465 lbs (PR)
4 x 405 lbs

Toes To Bar/Pullup Supersets
8, 8
8, 8
8, 8
5 more toes to bar and I was pooped

Dips/Pause Rollouts Supersets
10, 10
10, 10
10, 10


Yeeeeeah sooooooo, I guess it was alright haha. Not exactly incredibly pumped about the rack pulls, considering my new deadlift numbers, but still, I felt pretty good.

And then I saw a friend from high school, and got to talking. I guess shortly after high school he started working out with a former football coach (who is big and strong as fvck and deads 750 for 3 reps), and got up to the point where his dead was at 605. Haha that is my new long term goal.

I believe it too, I've seen him go ATG with 475 lbs for a few reps.

 

[Krueg]

PR Train is rolling again, nice work.

 

[TheStig]

Thanks, hopefully it continues tomorrow with trap bar deads, and the bench, or weighted dips

 

[TheStig]

What a great start to the day

Heavy Day

Bench Press
10 x 135 lbs
5 x 245 lbs
4 x 275 lbs
2 x 295 lbs
1 x 315 lbs
10 x 225 lbs

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 345 lbs
3 x 385 lbs
3 x 415 lbs (rep PR)
1 x 435 lbs
1 x 455 lbs

Pause Rollouts
12, 12, 12, then 6 toes to bar just cause I can

Weighted Dips (every single set besides the last few was a PR)
105 lbs
5, 5
110 lbs
4, 4
115 lbs
4, 3
100 lbs
5, 5, 5, 2, 2
then ended with 11 bodyweight dips before I crapped out

Jump Rope(it's been awhile)
each set = 100 singles, 25 doubles
4 sets

wooo


EDIT: HEAVY WORKOUT #2

just couldn't stay away..

Pause Front Squat(I'd pause for a solid second or two in the stretch reflex position to take away any acceleration the stretch would give me...so pretty fvcking deep, like a baby squatting)
5 x 135 lbs
5 x 165 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs

Regular Front Squats
1 x 275 lbs
1 x 295 lbs
1 x 315 lbs
2 x 225 lbs failed 3rd

Toes To Bar/Pullup Supersets
6, 6
6, 6
6, 6
6, 6

My legs feel sooooo gooooood

I can be a bit of a stats guy if it has something to do with something that interests me so I figured:
Total weight lifted today (not including bodyweight): 24,750 lbs
Total reps done (again only including barbell movements): 133
Average pounds moved per rep: 186.1
Wow, I thought it was impressive til I saw the average weight per rep haha

 

[TheStig]

Strength Day

Front Squat
pause
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
regular
2 x 285 lbs
2 x 295 lbs
0 x 330 lbs (this was soooooooooo close)
2 x 295 lbs

Box Squat(back squat)
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 335 lbs
2 x 355 lbs
2 x 365 lbs

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs (may be a rep PR but idk)
3 x 295 lbs
1 x 315 lbs
10 x 225 lbs

T-Bar Row
10 x 4 45 lb plates
8 x 4 45's and 2 10's
6 x 4 45's and a 25
4 x 4 45's and a 35
3 x 5 45's

Then ended with 5 minutes of jumping rope.

I feel good, good enough to smash out a circuit tomorrow

Edit: This is pretty much exactly what I've been doing as far as pause front squats, minus the board: http://www.youtube.com/watch?v=a-EW_ro3Q3c

 

[TheStig]

Killed a
Circuit Day

each round:

-1/2 lap farmer's carries with 100 pound dumbbells (about 120 feet)
-10 box jumps (varying heights, 18 to 36 inches)
-100 single jumps on the jump rope
-10 ab rollouts
-10 dips
5 rounds

Took ~15 minutes, then afterwards I rested and busted out

Pullups
8, 8, 8, 8, 8, 6, 5, 5, 3

Incline Bench Press
10 x 135 lbs
5 x 185 lbs
4 x 205 lbs
4 x 225 lbs
1 x 245 lbs
1 x 255 lbs (PR)
2 x 225 lbs

Boom

 

[Krueg]

Lots of good work going on, keep charging forward!

 

[TheStig]

Thanks Krueg^


Pretty good double session today

Early morning hypertrophy workout

Bench Press
10 x 135 lbs
10 x 245 lbs
7.5 x 255 (rep PR)
4 x 275 lbs
10 x 225 lbs

T Bar Row
10 x 3 45 lb plates
10 x 3 45s
8 x 4 45s
8 x 4 45s
8 x 4 45s

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
7 x 205 lbs (205 lbs)
3.5 x 225 lbs

Dumbbell Row
10 x 100 lbs
8 x 130 lbs
8 x 130 lbs
8 x 130 lbs

Dips
10, 10, 10

Rollouts
10, 10, 10

Pullups
10, 10, 10

Dropset Barbell Curls
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs (bar)



Later on...


Evening heavy lift

Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
3 x 435 lbs
3 x 455 lbs
2 x 475 lbs (PR)
5 x 405 lbs
5 x 405 lbs
5 x 405 lbs
5 x 365 lbs
5 x 315 lbs

Toes To Bar
6, 6, 6, 6
Pullups
5, 5, 5, 5

Jump Rope
each set = 60 singles + 20 doubles
10 sets

 

[TheStig]

First workout of the day is done (I may hit up a 2nd session in the evening)

Heavy Day

Bench Press
10 x 135 lbs
3 x 245 lbs
3 x 255 lbs
3 x 275 lbs
2 x 295 lbs
1 x 315 lbs
0.5 x 325 lbs (wasn't a complete fail...I got it about halfway up)
12 x 225 lbs

Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
2 x 405 lbs
1 x 425 lbs

Deficit Pulls
2 x 315 lbs
2 x 335 lbs
2 x 355 lbs
2 x 365 lbs
1 x 375 lbs
1 x 385 lbs
1 x 405 lbs (PR! got a video if anyone is interested, I wanted to check my form and I think it was good)

Dips(weighted)
5 x 100 lbs
5 x 110 lbs
5 x 120 lbs (PR)
3 x 130 lbs (PR)
2 x 140 lbs (PR)

Pullups
10 sets of 5, bodyweight

Finisher
put 25 pounders on an ez curl bar (75 lbs total)
-bench it AMRAP
-skullcrush it AMRAP
-push ups AMRAP
as fast as possible

I got 63 bench reps, 5 skullcrushers and 5 pushups

yeah buddy



EDIT:
5 hours of programming/studying/taking an exam went by, then this went down:

Front Squat
5 x bar
pause
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
regular
5 x 225 lbs
3 x 255 lbs
2 x 275 lbs
0 x 295 lbs (balance got knocked off due to lower back fatigue)
3 x 225 lbs
10 x 135 lbs

-another 5 hours pass-

Toes To Bar
8, 8, 8, 8, 8

Ab Rollouts
10, 10, 10, 10

Pullups/Dips Supersets
10d 10p
x 5, so 50 each

Jump Rope
1 set = 75 singles + 25 doubles, then 30 sec rest
10 sets

Shrugs
8 x 225 lbs
6 x 255 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
5 x 345 lbs
3 x 365 lbs
5 x 315 lbs


And that's all folks, essentially a triple session day. It's been full of lifting, driving from place to place, programming, I had a sub from Subway which was good as fvck, a protein bar (all the food I've consumed today), more lifting, relaxing, more lifting, now some good old differential equations, and I suppose I should eat something.


Video:
I think form is good except for 1 thing...I didn't engage my glutes enough and the hip thrust was weak....but that was my very last deadlift set so fatigue had set in by then. My lower back is toast, but in a good way.

 

[Krueg]

Nice work man! Post a video if you got time..

 

[TheStig]

Thanks dude


post edited above

 

[Krueg]

405 looked pretty easy! Nice job.

 

[Purefilth]

can definitely see dem gainnzz since the last vid you uploaded. nice work

 

[TheStig]

Thanks guys. When I watched the video afterwards I was surprised at how smooth and tight it was, my body was screaming the entire time and it felt like I was draining all I had left with sloppy form.

I truly think everyone who gives a fvck about their lifting should record themselves at least once or twice to see what is actually happening during the lift, because what you feel like you're doing and what you're actually doing are completely different things.


Edit: I like rap (mostly old school), but don't really like lifting to it....but I think I found a song to add to my lifting playlist
http://www.youtube.com/watch?v=Do4fA8tONY4
song actually starts at 1:25