TheStig's Workout Log

[TheStig]

Took it a bit easier today

Strength Day

Back Squat(olympic style, ATG)
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
3 x 295 lbs
3 x 315 lbs
1 x 335 lbs

Front Squat
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

Pullups
10, 10, 10

Dips
10, 10, 10

Toes To Bar
8, 8, 8

Jump Rope
1 set = 75 singles + 30 doubles
5 sets

Goblet Squats(100 lb dumbbell)
10, 10, 10


Man, those goblet squats are like cardio. They got hard as fvck, cuz I was doing em as fast as possible. The back squats felt surprisingly good, too. It's the first time I've done full back squats in ~7 months, and let me tell you, the front squat has GREATLY, GREATLY improved my back squat form. It still feels a bit weird to have the bar on my back after having done fronts for so long, but I'll get back into it.

Woooo now going to play some hockey

Edit: forgot I hit some behind the neck oh press too

 

[TheStig]

Not gonna lie, I kinda feel like a badass right now, all of the following is on 3.5 hours of sleep (not necessarily a good thing)

Hypertrophy Day(sort of)

Bench Press
10 x 135 lbs
10 x 245 lbs
7 x 265 lbs (PR, probably could've gotten 8 but no spotter so I played it safe)
4 x 275 lbs (again, probably could've gotten 5 maybe 6)
1 x 295 lbs
1 x 295 lbs

Dumbbell Row
10 x 110 lbs
10 x 130 lbs
6 x 150 lbs

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs

T-Bar Row
10 x 4 45 lb plates
10 x 4 45's
10 x 4 45's

Dips(some were weighted)
6 x 100 lbs
5 x 100 lbs
5 x 100 lbs
10, 10, bodyweight

Gymnastic Ring Pullups
30 total, I would go to failure, rest a bit then grind out a few more, til I hit 30

Inverted Ring Hangs
5, 5, 5, 5, 4, did one with a 5 sec pause at the top, 5, 5, 3, 3, 3, 2, 1, 10 sec pause, 10 sec pause, 10 sec pause

Wasn't planning on doing deads but for some reason they were calling

Conventional Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 365 lbs
1 x 385 lbs
1 x 405 lbs
1 x 425 lbs
1 x 445 lbs (+5 lbs PR)
1 x 455 lbs (+15 lbs PR) form was a bit dicey but not all that bad

So now both my trap bar and conventional deadlift one rep maxes are at 455. Over halfway from 400 to 500. Oh yes

EDIT: I ended up going at it again just with some squats and jump rope

Back Squat
5 x bar
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 275 lbs
3 x 295 lbs
2 x 315 lbs
2 x 335 lbs
3 x 295 lbs

Front Squat
5 sets of 3, 225 lbs

Jump Rope
1 set = 100 singles, 50 doubles
5 sets

 

[Purefilth]

I always get good lifts after fvckall sleep - I think its because your body is desensetized a lot.

24 hours without sleep and your body reacts as if its had half a bottle of whiskey.

cant remember where I fount that little fact

 

[TheStig]

Oh yeah I've been there...was awake for 36 hours once and I definitely felt drunk, it was not fun

 

[Krueg]

Looks like a hell of a day, congrats on the PR's!

 

[TheStig]

Thanks man, it was

 

[TheStig]

Yeah budday! Light weight!

Heavy Day

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

Back Squat
5 x bar
5 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
3 x 295 lbs
3 x 315 lbs
2 x 335 lbs
1 x 355 lbs
front squat one set 3 x 225 lbs

Rack Pulls
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
3 x 435 lbs
3 x 455 lbs
3 x 475 lbs
2 x 500 lbs (PR!!) form wasn't 100% (I'd say 85-90%), but it felt good, and hey, it's a new max

Toes To Bar
5, 5, 5, 5, 5, 5

Pullups
5, 5, 5, 5, 5, 5

Dips
10, 10, 10

Then did a set of jump rope and my legs said fvck that. Seems like a 500 lb deadlift is soon to come.

 

[Purefilth]

Yeah man get that 500 dead! I'm gonna go for it next session

 

[TheStig]

^^Get it man!

Pretty good day even though I missed 475 on the trap bar, I just didn't wanna compromise form
Strength Day

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 365 lbs
3 x 405 lbs
1 x 435 lbs
1 x 455 lbs
0 x 475 lbs (for some reason I'm not all that disappointed with this, probably because I know it'll come)
7 x 405 lbs (not gonna say a rep PR because it was a drawn out set...about 10-15 seconds between each rep)
3 x 405 lbs
3 x 405 lbs
3 x 405 lbs
3 x 405 lbs
3 x 405 lbs

Dips
5 body weight to warm up
5 x 100 lbs
5 x 110 lbs
4 x 120 lbs
2 x 130 lbs
2 x 140 lbs
then a monster set of 25 body weight dips

Ab Rollouts/Jump Rope
1 set = 10 rollouts + 100 single jumps
10 sets, no rest in between

Pullups
10, 10, 8, 8, 6, 6, 4, 4, 2, 2

I suppose that's a good amount of volume

 

[Krueg]

7 x 405 lbs (not gonna say a rep PR because it was a drawn out set...about 10-15 seconds between each rep)

Doesnt matter, you still put in the work. As CT Fletcher might say... "Its still your mutha fvckin set!"

Good work as usual!

 

[TheStig]

^^Thanks Krueg, yeah that is true what CT said, but, it'll be a rep PR when it's a true non stop set

Anyway
Went a little bit lighter to focus on speed and intensity
Circuit Day

each round:
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 box jumps (boxes ranged from 12 to 36 inches)
-10 jumps on the jump rope
for 5 rounds

Took about 25 minutes, I feel pretty tired and I'm pretty sweaty but nothing too crazy

 

[TheStig]

Nice morning workout

Hypertrophy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
10 x 255 lbs (rep PR)
6 x 275 lbs (rep PR)
3.5 x 295 lbs
5 x 225 lbs

T-Bar Row
10 x 4 45 lb plates
10 x 4 45s
10 x 4 45s

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
5 x 205 lbs
2 x 225 lbs

Dumbbell Row
8 x 150 lbs (rep PR)
6 x 150 lbs
6 x 150 lbs

Dips
15, 15, 10

Ab Rollouts
15, 15, 15

Pullups
10, 10, 10

Jump Rope
100 singles, 5 times

Box Jumps[/B
10 jumps onto a 24" box, 5 times

whooo

EDIT:
Hit a short (40 min) squat session this evening

Back Squat(Pause, ATG)
5 x 135 lbs
5 x 205 lbs
6 x 225 lbs
6 x 255 lbs
5 x 275 lbs
3 x 295 lbs
2 x 315 lbs
3 x 225 lbs

Front Squat
3 x 225 lbs
x10

 

[Krueg]

More PR's, good work Stig.

How do you like Box Jumps? I've heard of people using them to warm-up before a squat/deadlift day?

 

[TheStig]

Thanks man, and I don't know if I'd really like using boxes to warm up...maybe a couple sets of 10 on a small box, but it'd be easy to overdo because they could be a bit taxing if the volume is too high, at least that'd be my experience. I much prefer jumping rope for a bit to loosen up.

Actually now that I think about it, they would for sure be alright if the box is low enough to where you don't have to use all your might to reach it, and the volume is low.

After I did those jump ropes and boxes, my legs were jello, and still trembling a bit even 45 minutes later (it was a quick succession).

 

[TheStig]

Not much time today, it was a quick one

Strength Day

Bench Press
10 x 135 lbs
3 x 265 lbs
3 x 295 lbs
0.5 x 320 lbs (soooooo close)
10 x 225 lbs

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

Deficit Pulls
5 x 225 lbs
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
3 x 385 lbs
1 x 405 lbs

Dropset Barbell Curls(for fun and the pump)
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs

Boom, done, outta there. If I get a sufficient amount of work done today, I may hit up some squats in the evening later on.

EDIT: I did get a good amount of work done today. So I just got home from this:

Back Squat
5 x bar
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
1 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 365 lbs (I count this as a new PR because it's my new improved ATG form...all that front squatting paid the fvck off)
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
then 2 sets of 3 front squats with 225 lbs

Pullups
10, 10, 10, 10

Dips
10, 10, 10, 10

I skipped anything abs because I figure my core has gotten enough work today and I'm fvckin tired

 

[Krueg]

Nice work, smashed the Iron!

 

[TheStig]

^Thanks dude! I did today too


Strength Day

Back Squat
5 x bar
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
3 x 315 lbs
1 x 345 lbs
1 x 365 lbs
3 x 335 lbs
3 x 325 lbs
3 x 320 lbs
3 x 315 lbs
3 x 315 lbs

Shrugs (that quickly turned into rack pulls)
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
5 x 315 lbs

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 425 lbs
3 x 440 lbs

Dumbbell Bench Press
10 x 80 lbs
10 x 90 lbs
8 x 100 lbs

Pullups
10, 10, 10

Dips
10, 10, 10

Ab Rollouts
10, 10, 10

Jump Rope/Box Jumps
1 set = 100 single jumps, 10 box jumps
was planning on 5 sets but did 3 and said fvck it because I need to eat something...haven't eaten yet today and it's 4:30 pm, started to feel a bit dizzy.

Well I guess I did have a banana before I left to go lift (bananas are an awesome pre workout addition btw)

 

[TheStig]

Was gonna just do a circuit but decided to start off with heavy squatting instead because I wanted to

Heavy and Circuit Day

Back Squat
5 x bar
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
4 x 315 lbs
2 x 335 lbs
1 x 355 lbs
1 x 375 lbs (PR)
0 x 385 lbs
1 x 355 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs

Circuit
-10 pullups
-10 dips
-10 ab rollouts
-100 single jumps on the jump rope
5 rounds, took like 15 minutes

So that makes 4 days this week squatting heavy, and I survived lol. Actually I feel awesome.

Funny sidenote: there's this guy I always see around the gym, he has grey hair, but looks like he's in his late 30s/early 40s...well...a guy was telling me he's actually 63, so I went up and asked him. Turns out he has a prescription for HGH, and has since he was 45. I've never actually seen the effects of it in real life, but holy sh1t, this dude is massive and seriously looks no older than about 40. Just thought I'd share. Wouldn't be surprised if TRT was in the mix too.

 

[Krueg]

about 72hrs later and another squat PR, Nice!

 

[Purefilth]

Looks like I'm grabbing hgh for my next cycle