TheStig's Workout Log

[TheStig]

5/3/1 - Front Squat Day (week 6, day 4)

Front Squat
warmups
3 x 230 lbs
3 x 260 lbs
6 x 295 lbs (rep PR)

Speed Pulls
10 x 225 lbs
10 x 315 lbs
10 x 355 lbs
10 x 315 lbs
10 x 225 lbs

Ab Rollouts
one monster set of 50 reps

 

[TheStig]

5/3/1 - OH Press Day (week 7, day 1)

OH Press
warmups
5 x 130 lbs
3 x 145 lbs
5 x 165 lbs (initially failed the 5th rep, but didn't rack it, I reset, tried again, and got it)

Pendlay Rows (did em rapid fire here with very little rest....huuuuuge pump ensued)
10 x 135 lbs
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
10 x 135 lbs

DB Press (flat bench)
10 x 75 lbs
10 x 85 lbs
10 x 95 lbs
10 x 85 lbs
10 x 75 lbs

Good session, only took 40 minutes

 

[TheStig]

Thank you sir

 

[TheStig]

5/3/1 - Deadlift Day (week 7, day 2)

Conventional Deadlift
warmups
5 x 325 lbs
3 x 370 lbs
10 x 410 lbs (rep PR!)

Scrapped the Boring But Big today in favor of:
Pause Squats (3 sec pause at the bottom, really getting into the stretch, oly style)
5 x 135 lbs
5 x 185 lbs
3 x 225 lbs
3 x 245 lbs
2 x 265 lbs
2 x 275 lbs
1 x 295 lbs

Ab Rollouts
20
10 sec rest
15
10 sec rest
10
10 sec rest
5
50 total

 

[TheStig]

5/3/1 - Bench Press Day (week 7, day 3)

Bench Press
5 x 230 lbs
3 x 260 lbs
3 x 290 lbs (no spotter)
7 more singles of 290 lbs

One Arm DB Rows
5 sets of 10 with 100 lb dumbbells

OH Press
5 sets of 10 with 95 lbs, all strict

Summer classes started this week, gonna be torture. Mechanics of Materials and Engineering Dynamics all in 8 weeks. fml

lol not really fml but still, it's not gonna be fun

 

[TheStig]

5/3/1 - Front Squat Day (week 7, day 4)

Front Squat
warmups
5 x 245 lbs
3 x 280 lbs
2 x 315 lbs (program called for 310...but why not go for 3 wheels...should've gotten 3 or 4 reps but right outta the bottom of the 3rd rep something tweaked in my lower back..felt fine 5 min later)

Conventional Deadlifts
10 x 225 lbs
10 x 315 lbs
10 x 365 lbs
10 x 315 lbs
10 x 225 lbs

Ab Rollouts
10, 15, 15, 10

 

[Ronaldo7]

Hey Stig, have you tried Clear Muscle from Muscle Tech?

 

[TheStig]

Nope, never heard of it until now. It looks like some kind of test booster (I'm not interested or knowledgeable on products of that nature), and it looks pretty expensive. I'm set on supps for the foreseeable future, just stocked up on original jack3d (bought 7 tubs).

 

[TheStig]

5/3/1 - Deload Week, OH Press Day (week 8, day 1)

OHP
5 x 70 lbs
5 x 85 lbs
5 x 105 lbs

Pullups
5 sets of 10

Dips
5 sets of 10

Ab Rollouts/Jump Rope
15 rollouts, 150 jumps
12 rollouts, 120 jumps
10 rollouts, 100 jumps

Shrugs
10 x 225 lbs
10 x 275 lbs
5 x 315 lbs
5 x 315 lbs
10 x 225 lbs

 

[TheStig]

Today sort of turned into a squat day...
5/3/1 - Deload Deadlift Day (week 8, day 2)

Conventional Deadlift
5 x 175 lbs
5 x 215 lbs
5 x 260 lbs

Back Squat
10 x 135 lbs
10 x 225 lbs
10 x 245 lbs
broke down the sets then to go heavier
5 x 255 lbs
5 x 275 lbs
2 x 295 lbs
2 x 295 lbs
2 x 315 lbs
1 x 335 lbs
2 x 315 lbs
1 x 315 lbs

Ab Rollouts
4 sets of 10

Dips
4 sets of 10

Pullups
4 sets of 10

 

[TheStig]

5/3/1 - Deload Bench Press Day (week 8, day 3)

Bench Press
5 x 125 lbs
5 x 155 lbs
5 x 185 lbs

Pullups
5 sets of 10

Dips
5 sets of 10

 

[TheStig]

5/3/1 - Deload Front Squat Day (week 8, day 4)

Front Squat
5 x 135 lbs
5 x 165 lbs
5 x 195 lbs

I got screwed into working 2 hours later than I was supposed to, so I had very limited time as I got to the gym a half hr before closing. I scrapped the boring but big in favor of testing my deadlift max.

Conventional Deadlift
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
1 x 385 lbs
1 x 425 lbs
1 x 450 lbs
1 x 465 lbs
0 x 480 lbs
5 x 405 lbs (dead stop, no touch n go)

And then they kicked me out lol.

I'm not really progressing as quickly as I want to be, but 5/3/1 is about the long term (I'm still only 2 cycles in). My max still sits at 465, but the good part is that the bar speed is so much faster in the 400-440 range, and just a bit better at weights above 200kg. I suppose I am making steady progress. Might do some planks here at home for some abs.

 

[Ronaldo7]

I hate when they kick you out from the gym. Can't finish your workout properly. I really hate going on holidays when the gym closes early as well.

By the way, do you eat 1 or 2 hours before hitting the gym? How many meals do you have before going to the gym?

 

[TheStig]

Depends on when I lift. If I lift in the morning, nothing. I've gotta have an empty stomach before the gym otherwise I feel like sh1t. If it's later on in the day that I lift, then I make sure my last meal was at least 2 hours ago.

 

[TheStig]

So today, for example, I didn't eat anything except a small handful of cherries before I lifted in the morning. And I only ate them cuz I fvcking love cherries.

5/3/1 - OH Press Day (cycle 3, wave 1, day 1)

OH Press (getting waaay better about keeping it all strict, all these were strict today)
5 x 115 lbs
5 x 135 lbs
5 x 150 lbs
extra drop set of 3 x 135 lbs

Bench Press/Pullups Pyramid
10 x 135 lbs bench
10 pullups
10 x 185 lbs bench
10 chin ups
10 x 225 lbs bench
10 pullups
10 x 185 lbs bench
10 chin ups
10 x 135 lbs bench
10 pullups

DB Row
just one set of 15, with 100 lb dumbbells

Pendlay Row
3 very quick sets of 5 with 225 lbs, might as well have been one set

That deload week did me goooood

 

[TheStig]

School raped me today...was there longer than normal getting stuff done, so once again I had limited time. All I did was deadlift. Because of this, I decided to test my max again and forgo any extra reps or accessories.

5/3/1 - Deadlift Day (cyle 3, week 1, day 2)

Conventional Deadlift (starting to do dead stop reps instead of touch n go)
warmups
5 x 295 lbs
5 x 335 lbs
5 x 375 lbs

Then the main event:

3 x 405 lbs
1 x 435 lbs
1 x 455 lbs
0 x 475 lbs
1 x 475 lbs PR!!!!!

Don't know how I did it...wait...yeah I do, I was pissed that I kept fvcking failing anything over 465. haha

 

[TheStig]

5/3/1 - Bench Press Day (cycle 3, week 1, day 3)

Bench Press
warmups
5/3/1 sets
5 x 205 lbs
5 x 235 lbs
5 x 265 lbs
testing max
2 x 295 lbs
1 x 315 lbs
0.5 x 340 lbs (woulda been a new PR, and almost had it)
1 x 315 lbs
5 x 225 lbs

Back Squats (droppin it low) (cuz I missed em yesterday when I was supposed to do em...50 total reps is always the goal)
10 x 135 lbs
10 x 225 lbs
10 x 275 lbs
3 x 295 lbs
2 x 315 lbs
1 x 340 lbs
1 x 365 lbs
2 x 315 lbs
2 x 315 lbs
3 x 315 lbs
2 x 335 lbs
2 x 340 lbs
0 x 370 lbs
1 x 335 lbs
1 x 315 lbs

Pullups
20, 10

Dips
20, 10

I feel gooooooood, like that good sort of exhaustion, the one with endorphins and sh1t

 

[TheStig]

5/3/1 - Front Squat Day (cycle 3, wave 1, day 4)

Front Squat
warmups
5/3/1 sets
5 x 225 lbs
5 x 255 lbs
5 x 285 lbs
testing max
1 x 295 lbs
1 x 315 lbs
1 x 335 lbs
0 x 355 lbs (coulda got it if it weren't for the prior volume, or I'm just a weak phaggot)
1 x 315 lbs
1 x 315 lbs
0 x 315 lbs
0 x 315 lbs
tried so damn hard to get one last single of 315 lol

Trap Bar Deadlift (it's been awhile)
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 440 lbs
1 x 475 lbs
0 x 500 lbs (3 attempts at this, couldn't budge it)

Pullups/Dips/Rollouts
10 of each
x3

 

[[S]alvatore]

How do you like 5/3/1 Stig?

 

[TheStig]

I think I like it. The only problem I have is the lack of volume, but that's really my fault because of how I've been structuring my assistance exercises. As of late, I've been going heavier and heavier on assistance, and I think it's hindering me. Now that I've tested maxes (sort of), and see that I've improved a bit, next wave I'm gonna go back to the straight up BBB template of 5x10@50%1RM. Maybe I'll go 3 assistance lifts instead of 2.

The reason I've 'sort of' tested my maxes this week, is because I still had my normal training volume beforehand. If I truly wanted to test a max I'd get right into it. I really think if I structured it right, I could get a 340 bench and a 355 front squat.

Progress is slow, but present (the whole purpose of this program). Ah how I wish for noob gains again lol

So next wave I'll start doing:

OHP Day
5/3/1 ohp
5x10 bench
5x10 some type of row
5x10 pullups

DL Day
5/3/1 dl
2x10, 1x5 back squat
2x10, 1x5 front squat
5x10 dips
5x10 abs

Bench Day
5/3/1 bench
5x10 OHP
5x10 dips
5x10 some type of row

Front Squat Day
5/3/1 front squat
5x10 dl
5x10 GHR
5x10 pullups

So this way I do OHP, bench, squats, dl, pullups, dips, and a row twice per week. I'll also pepper in abs here and there