TheStig's Workout Log

[TheStig]

Riding a high today. We got exams back in one of my classes, and I got the highest grade outta the whole class (96), it was over this stuff that I mentioned before.

So then after class, I get all buzzed up on pre workout, and head to the uni gym, only to find out it's rented out for the rest of the day. I then had to make a beeline to my usual gym by my house, and got there a half hour before it closed. So the following takes place in 30 min:

5/3/1 - Bench Press Day (cycle 4, wave 2, day 1)

Bench Press
warmups
3 x 225 lbs
3 x 255 lbs
3 x 285 lbs
extra work
1 x 305 lbs
1 x 325 lbs

Pendlay Rows
10 x 135 lbs
10 x 225 lbs
10 x 225 lbs
5 x 225 lbs

OHP
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs

Dips
15, 10, 5

Rollouts
30

After this week I think I'll call it quits on the extra work for main lifts and just stick to rep PRs on the last set, gotta change it up.

 

[TheStig]

Another successful day

5/3/1 - Front Squat Day (cycle 4, wave 2, day 2)

Front Squat
warmups
3 x 245 lbs
3 x 280 lbs
3 x 315 lbs
extra work
1 x 335 lbs

Speed Pulls
5 sets of 10, 245 lbs
then a set of 10 snatch grip with hook grip (FVCKING KILLS YOUR HANDS)

GHRs
only could muster 2 sets of 10 then my hammies started cramping from fatigue (from all the previous work)

Pullups
2 sets of 10 with the mid air grip change
then 3 more normal sets of 10

Song of the day (long song so if nothing else listen from 0-5:00 or 11:10 - 12:51...baddddd fvcking ass)

 

[DanZy]

Are there any fellow engineers/engineering majors that read this?

Me, chemical engineering student

 

[MtnMan]

jesus man, you must be a beast. Height/weight?

 

[TheStig]

Me, chemical engineering student

Nice, what year?

jesus man, you must be a beast. Height/weight?

6'2" ~215-220 lbs

Don't worry I see people in the gym that make me feel like a little b1tch

 

[TheStig]

Another good day

5/3/1 - OHP Day (cycle 4, wave 2, day 3)

OHP
warmup
3 x 130 lbs
3 x 145 lbs
3 x 165 lbs (slight push)
extra work
1 x 185 lbs (moderate push)

Pendlay Rows
10 x 135 lbs
10 x 225 lbs
2x5 x 275 lbs
10 x 225 lbs
10 x 135 lbs

Bench Press
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
10 x 185 lbs
10 x 135 lbs

Pullups
4 sets of 10
then ended with 10 dips because my bis and back were shot

Good day, speedily moved through the workout

 

[BeDJ]

You are definitely stronger than me. Having said that, I think you can OHP much more.

 

[TheStig]

Do you mean more than I currently am? If so, I agree. Well, sort of. I know I should be, but the reason I'm relatively weak on OHP is because I don't have a solid base of pressing overhead. What I mean is, all through high school I never really put the focus on it that I should have. Whenever I'd do any sort of OHP, it'd be seated on a smith machine (lol). I've only started to go hard on it within the last year.


5/3/1 - Deadlift Day (cycle 4, wave 2, day 4)

Conventional Deadlift
warmups
3 x 315 lbs
3 x 365 lbs
3 x 405 lbs
extra work
1 x 435 lbs
1 x 455 lbs
5 x 385 lbs
1 x 315 lbs

Squat
front
2x10, 1x5 with 185 lbs
back
2x10, 1x5 with 225 lbs

Dips
5 sets of 10

Abs
rollouts
3 sets of 10
gymnastic ring toes to bar
4 sets of 5

 

[TheStig]

Went into today's workout feeling like an animal, came out of it feeling like I fought an animal..

5/3/1 - Bench Press Day (cycle 4, wave 3, day 1) - all done in 40 minutes

Bench Press
warmups
5 x 240 lbs
3 x 270 lbs
4 x 300 lbs (rep PR I think)

DB Rows
25 x 100 lbs
15 x 100 lbs
10 x 100 lbs

OH Press each set was exactly 30 sec apart
6 sets of 5 with 95 lbs, all strict

Dips
3 sets of 10

Ab Rollouts
1 set of 40

Pullups
2 sets of 10

I'm pooped

Edit: Just for fun I decided to see how dense my session was. 40 min = 2400 seconds. # of reps performed in total (including warmups) = 200. Average # of seconds between each rep = 12 seconds. So, a rep every 12 seconds for 40 minutes. Not sure if that's anything crazy, but it's got me tired as fvck

 

[TheStig]

5/3/1 - Front Squat Day (cycle 4, wave 3, day 2)

Front Squat
warmups
5 x 260 lbs
3 x 295 lbs
1 x 330 lbs (was going to go for two, but on the way down, I went too fast and rocked forward a bit, putting weight on my toes, so the one rep I did was a complete grinder to get my leverages back...I got it though)

Speed Pulls (really fvcking fast today, I love it)
5 sets of 10 with 255 lbs

Pullups
5 sets of 10

I kept it simple and intense, as always.

 

[TheStig]

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

OHP
warmups
5 x 135 lbs strict
3 x 155 lbs first two were strict
3 x 175 lbs push
3 x 135 lbs strict

DB Rows
25 x 100 lbs
15 x 100 lbs
10 x 100 lbs

Bench Press
10 x 135 lbs
10 x 205 lbs
10 x 245 lbs
10 x 205 lbs
10 x 135 lbs

Pullups
5 sets of 10

This workout is brought to you by sushi and eggs

Edit: After seeing some running logs here, I decided to see how my running conditioning is. For those who don't know, I don't really run a lot. I suck at distance, but am, however, a decent sprinter (I think...we did sprints on sprints on sprints in high school football).

I google mapped by block, and it comes out to 0.4 miles (643 meters). I held my stopwatch as I ran, and when I reached the starting point after 1 lap, it was at 1 min 55 sec. I would guess for a full 800 meters a good 20 seconds should be added, so we'll say I can run a ~2:15 800. Probably quicker if I was pushing really hard.

What's a respectable time in the 800m?

 

[arohi]

I really, really used to hate squatting with a burning passion. I only did it when we had to back in hs, but I've come to realize how important it really is. Benching has always been that one lift where it seems I'm on an endless plateau, pretty frustrating but whatever.Great post and very informative.
Love problem solution

 

[[S]alvatore]

How dare a spambot invade your log.

The best time ever recorded in the 800m is 1:40.9.

Here's a thread I found via Google where people speculated on what constitutes a "good" time: http://www.letsrun.com/forum/flat_read.php?thread=4856128

Good to see you're still beasting it up with the iron. How much longer will you run 5/3/1 for, and how does it compare to other programs that you've run?

 

[TheStig]

How dare a spambot invade your log.

The best time ever recorded in the 800m is 1:40.9.

Here's a thread I found via Google where people speculated on what constitutes a "good" time: http://www.letsrun.com/forum/flat_read.php?thread=4856128

Good to see you're still beasting it up with the iron. How much longer will you run 5/3/1 for, and how does it compare to other programs that you've run?

Thanks, I'll look into that, and spambots have before, but whatever lol.

I've actually never 'run' a program before. I've always just done what coaches had laid out for us (which I'm sure was based off of some well known program), and since high school, I've based my workouts off of that until now. 5/3/1 is pretty similar, but I think it's more structured. I'll run it at least for 6 total months, and up to a year. It just depends on how it keeps going. I am seeing that slow, consistent progress. Even though my maxes might not be going up significantly at this point in time, bar speed is much, much better on all lifts in all weight ranges.

 

[TheStig]

I really need a deload, my back was so sore the whole time, and everything felt just too fvcking heavy. I barely got through the workout, and really had to dig deep.
5/3/1 - Deadlift Day (cycle 4, wave 3, day 4)

Conventional Deadlift
warmups
5 x 340 lbs
3 x 385 lbs
1 x 430 lbs

Squats
front
2 sets of 10, 1 set of 5, with 185 lbs
back
2 sets of 10, 1 set of 5, with 225 lbs

Dips
25, 10, 10, 5

Pullups
5 sets of 10

I decided to forgo the GHRs and ab rollouts because my back was sooooo tense, I think I just tweaked a muscle. It's on the right side of my back. I'm no anatomist, but I'd guess it's a strain in one of my erectors. I never thought I'd be glad for a deload week lol. I just feel beat up.

 

[[S]alvatore]

5/3/1 is pretty similar, but I think it's more structured. I'll run it at least for 6 total months, and up to a year. It just depends on how it keeps going. I am seeing that slow, consistent progress. Even though my maxes might not be going up significantly at this point in time, bar speed is much, much better on all lifts in all weight ranges.

Yeah, I've read that some people's 1RM's haven't gone up THAT much, but they have definitely gotten stronger with their rep work. If bar speed is faster, you're getting stronger.

Listen to your body, especially with your back! I think you deserve a deload, you bust your ass.

By the way, have you done any powerlifting meets before or plan to?

 

[TheStig]

Never done any, and don't plan too. Nothing against it, just not too interested in competing, for a few reasons:

-for my size, I need to be A LOT stronger

-if I'd compete, I'd want to be reasonably sure that I'd do well

-very, very busy with school and work

-just not something I'm all that interested in


However, I would love to do some olympic lifting one day.

 

[TheStig]

5/3/1 - Bench Press Deload (cycle 4, wave 4, day 1)
pullups were sporadically done

Bench Press
2 sets of 10 pullups
5 x 135 lbs
5 x 165 lbs
5 x 195 lbs
3 sets of 10 pullups

Seated DB OHP
10 x 45 lbs
10 pullups
10 x 45 lbs
10 pullups
10 x 45 lbs
10 pullups
10 x 45 lbs
10 pullups
10 x 45 lbs
10 pullups

Dips
10 sets of 10

Ab Rollouts
10 sets of 10

Pullups
5 sets of 10

As you can see, a sh1tload of pullups were done

 

[TheStig]

5/3/1 - Deload Squat Day (cycle 4, wave 4, day 2)

Front Squat
5 x 145 lbs
5 x 180 lbs
5 x 215 lbs

Rack Pulls
5 sets of 10, 135 lbs

Pullups
5 sets of 10

Ab Rollouts
5 sets of 10

I'm 99% sure I tweaked a back muscle from that random ass sprint I did the other day. Didn't warmup, and went all out for roughly a half mile. Since I hardly ever (never) sprint anymore, it must've been a shock to my system. If something happens from lifting, I know exactly when and how. I can't remember anything happening from lifting. Oh well it's getting better.

 

[TheStig]

5/3/1 -OHP Deload (sort of) Day (cycle 4, wave 4, day 3)

OHP
5 x 75 lbs
5 x 95 lbs
5 x 115 lbs
extra work because I felt super good
3 x 135 lbs
1 x 145 lbs
all previous was strict, the following was push
2 x 165 lbs
1 x 185 lbs
1 x 205 lbs (PR)

Incline Bench/Pullups
10 pullups
10 x 135 lbs incline bench
x5

Dips/Rollouts
10 dips
10 rollouts
x5