TheStig's Workout Log
- Thread starter TheStig
- Start date
Thanks Krueg!
5/3/1 - Deadlift Day
(week 2, day 2)
Conventional Deadlift
warmups
3 x 295 lbs
3 x 340 lbs
14 x 380 lbs (REP PR!!!!!)
no belt
no straps
Back Squat
10 x 185 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
10 x 225 lbs
Abs
2 sets of 25 ab rollouts
then a bunch of other random stuff including dips and pullups
5/3/1 - Deadlift Day
(week 2, day 2)Conventional Deadlift
warmups
3 x 295 lbs
3 x 340 lbs
14 x 380 lbs (REP PR!!!!!)
no belt
no straps
Back Squat
10 x 185 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
10 x 225 lbs
Abs
2 sets of 25 ab rollouts
then a bunch of other random stuff including dips and pullups
5/3/1 - Bench Press Day (week 2, day 3)
Bench Press
warmups
3 x 210 lbs
3 x 240 lbs
8 x 270 lbs (rep PR)
Standing OH Press (all strict)
5 sets of 10 with 95 lbs
DB Rows
3 sets of 10 with 130 lbs
Pullups
2 sets of 10
Bench Press
warmups
3 x 210 lbs
3 x 240 lbs
8 x 270 lbs (rep PR)
Standing OH Press (all strict)
5 sets of 10 with 95 lbs
DB Rows
3 sets of 10 with 130 lbs
Pullups
2 sets of 10
5/3/1 - Front Squat Day (week 2, day 4)
Front Squat
warmups
3 x 225 lbs
3 x 255 lbs
5 x 285 lbs (PR)
Conventional Deadlifts
10 x 225 lbs
10 x 225 lbs
10 x 255 lbs
10 x 285 lbs
10 x 315 lbs
Abs/jump rope
10 rollouts + 100 jumps
x5
Later on in the day I found myself itching to go back so I did. Was just me and a buddy, had the whole gym to ourselves gettin wild. Wanted to do a little strength test and I think I passed.
Bench Press
5 x 135 lbs
3 x 225 lbs
1 x 275 lbs
1 x 295 lbs
1 x 315 lbs
Conventional Deadlift
5 x 225 lbs
3 x 315 lbs
1 x 365 lbs
1 x 405 lbs
1 x 435 lbs
1 x 405 lbs
5 x 315 lbs
dips/pullups too
Front Squat
warmups
3 x 225 lbs
3 x 255 lbs
5 x 285 lbs (PR)
Conventional Deadlifts
10 x 225 lbs
10 x 225 lbs
10 x 255 lbs
10 x 285 lbs
10 x 315 lbs
Abs/jump rope
10 rollouts + 100 jumps
x5
Later on in the day I found myself itching to go back so I did. Was just me and a buddy, had the whole gym to ourselves gettin wild. Wanted to do a little strength test and I think I passed.
Bench Press
5 x 135 lbs
3 x 225 lbs
1 x 275 lbs
1 x 295 lbs
1 x 315 lbs
Conventional Deadlift
5 x 225 lbs
3 x 315 lbs
1 x 365 lbs
1 x 405 lbs
1 x 435 lbs
1 x 405 lbs
5 x 315 lbs
dips/pullups too
5/3/1 - OH Press Day (week 3, day 1)
OH Press
3 x 120 lbs (looked at the wrong column on my spreadsheet lol)
5 x 125 lbs (there we go)
3 x 145 lbs
4 x 160 lbs (rep PR maybe..)
1 x 185 lbs just cuz I could
Bench Press
10 x 135 lbs
10 x 165 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
last set was easy as sh1t surprisingly
Pendlay Rows (first time ever doing em)
10 x 135 lbs
10 x 225 lbs
10 x 225 lbs
Pullups
10, 10
did some front raises too
and trap bar shrugs
I can't wait until I'm past my ~3rd cycle so I actually get into heavier weight. Don't get me wrong repping out moderate weight is great but it gets old.
OH Press
3 x 120 lbs (looked at the wrong column on my spreadsheet lol)
5 x 125 lbs (there we go)
3 x 145 lbs
4 x 160 lbs (rep PR maybe..)
1 x 185 lbs just cuz I could
Bench Press
10 x 135 lbs
10 x 165 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
last set was easy as sh1t surprisingly
Pendlay Rows (first time ever doing em)
10 x 135 lbs
10 x 225 lbs
10 x 225 lbs
Pullups
10, 10
did some front raises too
and trap bar shrugs
I can't wait until I'm past my ~3rd cycle so I actually get into heavier weight. Don't get me wrong repping out moderate weight is great but it gets old.
5/3/1 - Deadlift Day (week 3, day 2)
Conventional Deadlift
warmups
5 x 315 lbs
3 x 360 lbs
10 x 400 lbs (P to the motherfvcking R)
Back Squat
10 x 135 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
10 x 255 lbs
1 x 315 lbs
1 x 335 lbs
1 x 355 lbs
0 x 375 lbs
Abs
2 sets of 25 rollouts
Dips/Pullups
2 quick sets of 10 for each
Conventional Deadlift
warmups
5 x 315 lbs
3 x 360 lbs
10 x 400 lbs (P to the motherfvcking R)
Back Squat
10 x 135 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
10 x 255 lbs
1 x 315 lbs
1 x 335 lbs
1 x 355 lbs
0 x 375 lbs
Abs
2 sets of 25 rollouts
Dips/Pullups
2 quick sets of 10 for each
5/3/1 - Bench Press Day (week 3, day 3)
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 255 lbs
6 x 285 lbs (rep PR)
Pendlay Rows
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 225 lbs
10 x 245 lbs
5 x 225 lbs
OH Press
10 x 95 lbs
10 x 105 lbs
10 x 105 lbs
10 x 115 lbs
10 x 115 lbs
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 255 lbs
6 x 285 lbs (rep PR)
Pendlay Rows
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 225 lbs
10 x 245 lbs
5 x 225 lbs
OH Press
10 x 95 lbs
10 x 105 lbs
10 x 105 lbs
10 x 115 lbs
10 x 115 lbs
5/3/1 - Front Squat Day (week 3, day 4)
Front Squat
warmups
5 x 240 lbs
3 x 270 lbs
4 x 300 lbs (rep PR - - might have had another rep in me)
Conventional Deadlift
10 x 225 lbs
10 x 275 lbs
10 x 315 lbs
10 x 275 lbs
10 x 225 lbs
Abs
rollouts 2x10
toes to bar 1x10
rollouts 2x10
Today was a very fitting end to the first 3/4 of the first cycle. I'd almost consider the first 3 weeks a complete cycle, and the deload week just being a week in between cycles. I hit many PRs (as expected) and overall it was great.
Anyways, today was a fitting end because it felt so brutal! Looking at what I did doesn't look that hard on paper, but it was. The front squats were hard as always, but the real test came during the deadlift sets. I had a murderous lower back pump going on starting at the end of set #2 that made literally everything else afterwards hurt like hell.
Kinda looking forward to a deload week. I'll probably do more conditioning during that week.
Front Squat
warmups
5 x 240 lbs
3 x 270 lbs
4 x 300 lbs (rep PR - - might have had another rep in me)
Conventional Deadlift
10 x 225 lbs
10 x 275 lbs
10 x 315 lbs
10 x 275 lbs
10 x 225 lbs
Abs
rollouts 2x10
toes to bar 1x10
rollouts 2x10
Today was a very fitting end to the first 3/4 of the first cycle. I'd almost consider the first 3 weeks a complete cycle, and the deload week just being a week in between cycles. I hit many PRs (as expected) and overall it was great.
Anyways, today was a fitting end because it felt so brutal! Looking at what I did doesn't look that hard on paper, but it was. The front squats were hard as always, but the real test came during the deadlift sets. I had a murderous lower back pump going on starting at the end of set #2 that made literally everything else afterwards hurt like hell.
Kinda looking forward to a deload week. I'll probably do more conditioning during that week.
5/3/1 - OH Press Deload Day (week 4, day 1)
OH Press
5 x 70 lbs
5 x 85 lbs
5 x 100 lbs
Bench Press
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
Pendlay Rows (tweaked my neck on the last set)
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
OH Press
5 x 70 lbs
5 x 85 lbs
5 x 100 lbs
Bench Press
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
Pendlay Rows (tweaked my neck on the last set)
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
Thanks Krueg
5/3/1 - Deload Deadlift Day (week 4, day 2)
Conventional Deadlift
5 x 170 lbs
5 x 210 lbs
5 x 250 lbs
Back Squats
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
10 x 250 lbs
10 x 275 lbs
2 x 315 lbs
Power Bench (aka rack lockouts...a buddy of mine was doing them, so I joined in his sets)
3 x 225 lbs
3 x 275 lbs
2 x 315 lbs
2 x 335 lbs
1 x 350 lbs
Abs
toes to bar 4 sets of 10
decline crunches and rollouts 1 set of 10 each
Then an assortment of pullups and cable crossovers were done just for fun
5/3/1 - Deload Deadlift Day (week 4, day 2)
Conventional Deadlift
5 x 170 lbs
5 x 210 lbs
5 x 250 lbs
Back Squats
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
10 x 250 lbs
10 x 275 lbs
2 x 315 lbs
Power Bench (aka rack lockouts...a buddy of mine was doing them, so I joined in his sets)
3 x 225 lbs
3 x 275 lbs
2 x 315 lbs
2 x 335 lbs
1 x 350 lbs
Abs
toes to bar 4 sets of 10
decline crunches and rollouts 1 set of 10 each
Then an assortment of pullups and cable crossovers were done just for fun
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5/3/1 - Deload Bench Day (week 4, day 3)
Bench Press
5 x 120 lbs
5 x 150 lbs
5 x 180 lbs
Power Bench (rack lockouts)
warmups
2 x 275 lbs
2 x 315 lbs
1 x 315 lbs
1 x 325 lbs
1 x 335 lbs
2 x 315 lbs
3 x 315 lbs
Lat Exercises
Pullups
2 x 10
Pendlay Rows
2 sets of 10, 225 lbs
DB Rows
2 sets of 10, 100 lbs
Bradford Press
3 sets of 10, 95 lbs
OH Press
2 sets of 10, 115 lbs
Bench Press
5 x 120 lbs
5 x 150 lbs
5 x 180 lbs
Power Bench (rack lockouts)
warmups
2 x 275 lbs
2 x 315 lbs
1 x 315 lbs
1 x 325 lbs
1 x 335 lbs
2 x 315 lbs
3 x 315 lbs
Lat Exercises
Pullups
2 x 10
Pendlay Rows
2 sets of 10, 225 lbs
DB Rows
2 sets of 10, 100 lbs
Bradford Press
3 sets of 10, 95 lbs
OH Press
2 sets of 10, 115 lbs
Thanks brad
5/3/1 - Deload Front Squat Day
Front Squat
5 x 130 lbs
5 x 160 lbs
5 x 190 lbs
Conventional Deadlift
10 x 225 lbs
10 x 295 lbs
10 x 335 lbs
5 quick sets of 2, 365 lbs
10 x 225 lbs
Ab Rollouts
5 sets of 10, done quickly with little rest
5/3/1 - Deload Front Squat Day
Front Squat
5 x 130 lbs
5 x 160 lbs
5 x 190 lbs
Conventional Deadlift
10 x 225 lbs
10 x 295 lbs
10 x 335 lbs
5 quick sets of 2, 365 lbs
10 x 225 lbs
Ab Rollouts
5 sets of 10, done quickly with little rest
Couldn't work out yesterday or Sunday, so I combined OHP and Deadlift days into one workout
5/3/1 - OHP & Deadlift Day (week 5, days 1 & 2)
OH Press
5 x 115 lbs
5 x 130 lbs
8 x 145 lbs
Pullups
5 sets of 10
Incline DB Press
10 x 65 lbs
10 x 70 lbs
10 x 75 lbs
10 x 70 lbs
10 x 65 lbs
Conventional Deadlift
5 x 280 lbs
5 x 320 lbs
15 x 370 lbs
And here is where things went downhill. After that last set of deadlifts, my whole body was screaming, I was lightheaded, and I felt nauseous. The feeling of puking crept up slowly; slow enough for me to get to a toilet. It was pretty much a projectile family guy style vomit, like this. It was only twice though, not a million times like the video. Idk, I just felt funny all day. So then I mustered ..
Back Squat
10 x 135 lbs
10 x 185 lbs
EDIT: After resting awhile and refueling with some fruit I felt infinitely better and finished my workout.
Back Squat
10 x 225 lbs
10 x 265 lbs
3 x 275 lbs
3 x 295 lbs
1 x 315 lbs
Abs
3x10 toes to bar
3x10 rollouts
5/3/1 - OHP & Deadlift Day (week 5, days 1 & 2)
OH Press
5 x 115 lbs
5 x 130 lbs
8 x 145 lbs
Pullups
5 sets of 10
Incline DB Press
10 x 65 lbs
10 x 70 lbs
10 x 75 lbs
10 x 70 lbs
10 x 65 lbs
Conventional Deadlift
5 x 280 lbs
5 x 320 lbs
15 x 370 lbs
And here is where things went downhill. After that last set of deadlifts, my whole body was screaming, I was lightheaded, and I felt nauseous. The feeling of puking crept up slowly; slow enough for me to get to a toilet. It was pretty much a projectile family guy style vomit, like this. It was only twice though, not a million times like the video. Idk, I just felt funny all day. So then I mustered ..
Back Squat
10 x 135 lbs
10 x 185 lbs
EDIT: After resting awhile and refueling with some fruit I felt infinitely better and finished my workout.
Back Squat
10 x 225 lbs
10 x 265 lbs
3 x 275 lbs
3 x 295 lbs
1 x 315 lbs
Abs
3x10 toes to bar
3x10 rollouts
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5/3/1 - Bench Press Day (week 5, day 3)
Bench Press
10 x 135 lbs warmup
5 x 200 lbs
5 x 230 lbs
10 x 260 lbs (rep PR maybe?)
Pullups
3 sets of 10
Pendlay Rows
2 sets of 10, with 225 lbs
Seated OH DB Press
10 x 45 lbs
10 x 55 lbs
5 x 60 lbs
Dips
15, 10
Jump Rope
500 single jumps
good day
Bench Press
10 x 135 lbs warmup
5 x 200 lbs
5 x 230 lbs
10 x 260 lbs (rep PR maybe?)
Pullups
3 sets of 10
Pendlay Rows
2 sets of 10, with 225 lbs
Seated OH DB Press
10 x 45 lbs
10 x 55 lbs
5 x 60 lbs
Dips
15, 10
Jump Rope
500 single jumps
good day
Haven't felt this aggressive in a long time
5/3/1 - Front Squat Day (week 5, day 4)
5 x 135 lbs
5 x 215 lbs
5 x 245 lbs
8 x 280 lbs (PR!!!!!!!!!!!!!!!!!!)
Speed Pulls
10 x 225 lbs
10 x 295 lbs
10 x 335 lbs
10 x 295 lbs
10 x 225 lbs
Ab Rollouts
25, 25, 15
A buddy was also squatting, 315 was on the bar, so I said fvck it and front squatted it no problem, just to make sure I could still get it. This 5/3/1 seems to be working slowly but surely. My most current rep PR's (deadlift - - 400x10, front squat - - 280x8, bench - - 260x10) put me at theoretical 1RM's of a 535 deadlift, 350 front squat, and a 350 bench. Deadlift is way up, bench is up 15 lbs, and front squat is the same. I'll take it.
5/3/1 - Front Squat Day (week 5, day 4)
5 x 135 lbs
5 x 215 lbs
5 x 245 lbs
8 x 280 lbs (PR!!!!!!!!!!!!!!!!!!)
Speed Pulls
10 x 225 lbs
10 x 295 lbs
10 x 335 lbs
10 x 295 lbs
10 x 225 lbs
Ab Rollouts
25, 25, 15
A buddy was also squatting, 315 was on the bar, so I said fvck it and front squatted it no problem, just to make sure I could still get it. This 5/3/1 seems to be working slowly but surely. My most current rep PR's (deadlift - - 400x10, front squat - - 280x8, bench - - 260x10) put me at theoretical 1RM's of a 535 deadlift, 350 front squat, and a 350 bench. Deadlift is way up, bench is up 15 lbs, and front squat is the same. I'll take it.
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Couldn't lift on Sunday when I normally do OHP day, so I combined that workout with my deadlift workout. It was a definite grinder.
5/3/1 - OHP & Deadlift Day (week 6, days 1&2)
OH Press
warmups
3 x 120 lbs
3 x 140 lbs
6 x 155 lbs
Conventional Deadlift
warmups
3 x 305 lbs
3 x 345 lbs
13 x 390 lbs (wooooo rep PR!)
Pullups
5 sets of 10
Dumbbell Flat Bench Press
10 x 75 lbs
10 x 85 lbs
8 x 95 lbs
12 x 85 lbs
10 x 75 lbs
Back Squat
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 285 lbs
2 x 305 lbs
1 x 305 lbs
1 x 315 lbs
1 x 335 lbs
Ab Rollouts
5 sets of 10
The teardrop shaped muscle of my quads are on fire
5/3/1 - OHP & Deadlift Day (week 6, days 1&2)
OH Press
warmups
3 x 120 lbs
3 x 140 lbs
6 x 155 lbs
Conventional Deadlift
warmups
3 x 305 lbs
3 x 345 lbs
13 x 390 lbs (wooooo rep PR!)
Pullups
5 sets of 10
Dumbbell Flat Bench Press
10 x 75 lbs
10 x 85 lbs
8 x 95 lbs
12 x 85 lbs
10 x 75 lbs
Back Squat
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 285 lbs
2 x 305 lbs
1 x 305 lbs
1 x 315 lbs
1 x 335 lbs
Ab Rollouts
5 sets of 10
The teardrop shaped muscle of my quads are on fire
Nice quick bench workout
5/3/1 - Bench Press Day (week 6, day 3)
Bench Press
warmups
3 x 215 lbs
3 x 245 lbs
8.5 x 275 lbs (rep PR)
T Bar Rows
4 sets of 10 with 4 45 lb plates
then for the last set of 10 I slapped on a 25 also
OH Press
5 sets of 10 with 95 lbs, strict
man I suck at OH press
getting better though
5/3/1 - Bench Press Day (week 6, day 3)
Bench Press
warmups
3 x 215 lbs
3 x 245 lbs
8.5 x 275 lbs (rep PR)
T Bar Rows
4 sets of 10 with 4 45 lb plates
then for the last set of 10 I slapped on a 25 also
OH Press
5 sets of 10 with 95 lbs, strict
man I suck at OH press
getting better though
Thanks man, and yeah as much as I can. Now it's not anywhere near this level, (my ROM is a tad limited because of my past knee injury), but is more along the lines of this. It's definitely below parallel. I've really grown to love and respect the olympic style squat. Maybe I'll post a video one of these days.bradd80 said:
Also, the only reason I did so many sets is because I wanted to get to 50 total reps, following along the boring but big template where the assistance is 5 sets of 10. I modified it a little bit in that I'm still doing the same amount of reps, but splitting up the sets in order to go heavier than just 50% of my 1RM. Whenever I do sets of 5 reps or below (besides the main lift of the day), that's why.
For anyone interested, I did modify the boring but big template even further. Usually a BBB workout goes like this:
-main lift of the day
-main lift again @50% of 1RM
-opposing lift 5 sets of 10
So for a bench day that'd be:
-5/3/1 bench
-bench 5x10 @50% 1RM
-some type of row 5x10
Instead of doing the main lift of the current day again for 5 sets of 10, I do the other main lift corresponding to the same section of the body. For example:
-5/3/1 bench
-5x10 OH press @50% 1RM
-some type of row
Then on the OH press day, some type of bench will be my accessory movement. Same rules apply for squats/deads. This way I am doing each main lift twice a week, on separate days. I don't really go 50% of 1RM either...I just go by feel. I pick the hardest weight I can do for 5x10, do a pyramid scheme for 5x10, or increase the weight each set, and if need be split up the sets into smaller ones, while still hitting 50 total reps.
