TheStig's Workout Log

[[S]alvatore]

LOL at setting PR's on a "deload" day.

Check out this deadlift tip video man, you might pick up some little trinkets of info - https://www.youtube.com/watch?v=iQ5rY_beDLY

This dude can pull 610lbs at a bodyweight of around 130lbs - https://www.youtube.com/watch?v=FkRkPigvO9Y

 

[TheStig]

^^Yeah, I've seen both of those awhile ago, the dude is unearthly strong. Never hurts to rewatch though, thanks

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

Rack Pulls
5 x 180 lbs
5 x 225 lbs
5 x 270 lbs

Front Squat/Pullup/Rollout Circuit
10 fs, 135 lbs
10 pu
10 ro
x5

Total time = 30 minutes

My back still isn't 100%, but definitely better. I'll have tomorrow and Sunday off to rest, then back at it Monday.

 

[TheStig]

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

Bench Press
warmups
5 x 210 lbs
5 x 240 lbs
6.5 x 275 lbs (don't know if rep PR)

Pendlay Rows
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
5 x 250 lbs
5 x 275 lbs
3 x 295 lbs
0 x 315 lbs
7 x 225 lbs

Dips
15 bodyweight
15 bodyweight
8 with 100 lb dumbbell
7 with 100 lb dumbbell
5 with 100 lb dumbbell

Pullups
a lot
in the neighborhood of 65 total over various sets

 

[TheStig]

Pretty pissed off right now because my lower back seems worse from doing those heavy rows yesterday. I've come to two conclusions:
-I've got to let it heal longer than I think
-I have weak abs. Time to train abs much more and do them weighted. Weak abs are a cause of back problems.

 

[[S]alvatore]

How much rounded back work do you do?

- Rounded back good mornings
- Reverse Hyperextensions/Back extensions
- Ukrainian deadlifts

I think you might like this weighted ab exercise: https://www.youtube.com/watch?v=oNiL6yedCqM

 

[TheStig]

I don't do any rounded back work

 

[TheStig]

Starting this week, I'm going to continue 5/3/1 with OHP and Bench, but since my back isn't up to 100% I'm going to replace deadlift and front squat day with this:

-warmup with 3 sets of 20 ab rollouts
-I'll still do GHRs, leg presses, and goblet squats to keep my legs doing something
-heavy cable crunches
-lots of planks
-I'll try that ab lift alvatore posted
-dips/pullups
-LOTS of stretching afterwards

I think of this as my back rehab and flexibility day. I think my tweaked back is due to that all out sprint, which tightened up my inflexible hamstrings so much that it's causing lower back tension. I also think that my abs are relatively weak compared to my back, so I need to work on that. Once the pain goes away and I gain flexibility, I'm going to hit the squats and deads HARD as FVCK. I'm pissed that I have to do this, but it'll help in the long run. Right now when I wake up in the morning my back is so tight I can hardly put on socks. It was feeling better up until Monday, when I did heavy as fvck pendlay rows, which just aggravated it.

By the way, NONE of this was caused by actual squats and deads.

 

[TheStig]

Rollouts
3 sets of 20

Goblet Squats
10 x 100 lbs
10 x 100 lbs
put on a couple 10s with an elastic band
10 x 120 lbs
then they fell off
10 x 100 lbs

Front Squats
10 x 135 lbs
10 x 225 lbs

Planks
30 sec hold
30 sec rest
30 sec hold
30 sec rest
30 sec hold

GHRs
3 sets of 10

Leg Press (ass to ankles deep...sort of did reverse drop sets, quick succession)
5 x 240 lbs
5 x 300 lbs
5 x 340 lbs
5 x 400 lbs

Weighted Cable Crunches
6 sets of 10 with 150 lbs (full stack)

Pullups
3 sets of 10

Dips
2 sets of 15

Then about 10 minutes of stretching, gonna do more later too

All in all not too bad

 

[TheStig]

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

OHP
warmups
5 x 120 lbs
5 x 140 lbs
7 x 160 lbs (rep PR...first rep was strict but then for the rest I gave a little push)

DB Rows
20 x 100 lbs
15 x 100 lbs
15 x 100 lbs

Incline Bench Press (little rest between sets...huuuuuge pump)
10 x 135 lbs
10 x 140 lbs
10 x 145 lbs
5 x 150 lbs
5 x 155 lbs
5 x 160 lbs
5 x 165 lbs

Pullups
just 3 sets of 10

 

[TheStig]

Felt very lazy and unmotivated today...it's one of those days when just doing something is better than nothing

Circuit

Rounds 1&2
-leg press (10x400lbs)
-GHRs (10 reps)
-ab rollouts (10 reps)
-weighted cable crunches (10x150lbs)

Rounds 3&4
-goblet squats (10x100lbs)
-GHRs (10 reps)
-ab rollouts (10 reps)
-weighted cable crunches (10x150lbs)

Round 5
-front squats (10x135lbs)
-dips (10 reps)
-pullups (10 reps)
-toes to bar (10 reps)

Round 6
-front squats (10x135lbs)
-dips (10 reps)
-pullups (10 reps)
-ab rollouts (10 reps)

Took about 25 minutes, worked up a nice sweat. Back is feeling better, did more stretching and resting it

 

[TheStig]

Thanks man, but what about bodybuilding.com or similar sites? Surely some longer threads exist there

 

[TheStig]

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

Bench Press
warmups
3 x 225 lbs
3 x 260 lbs
3 x 290 lbs
then 3 easy singles of 315 lbs

T-Bar Row
10 x 3 45 lb plates
10 x 4 45s
5 x 4 45s and a 25
5 x 5 45s

Strict OHP
5 x 95 lbs
5 x 115 lbs
5 x 135 lbs
3 x 145 lbs
2 x 145 lbs

Pullups
3 sets of 10

I think I've been killing myself with too much volume lately, just been getting worn down. I forgot how good it feels to have a short intense workout.

 

[TheStig]

Felt good today so I decided to work back into the front squat, started with the bar, did one two, then added ten pounds, did another rep, and so on

front squat
1 x 45, 55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255 265, 275, 285, 295, 305, 315, 325, 335
Yeah, I still got it

Then four sets of ten each of dips and pullups

I'm gonna do the same for deadlifts on Thursday, and if that also goes well, it's back to 5/3/1 for squats and deads

 

[TheStig]

Nevermind, forgot today was OHP. Was pissed the fvck off the entire workout, for no apparent reason...which always makes for a badass time

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

OH Press
strict
warmups
3 x 130 lbs
3 x 150 lbs
push
5 x 170 lbs (rep PR)
strict
3 x 135 lbs

Pullups
5 bodyweight
5 x 40 lbs
5 x 50 lbs
5 x 60 lbs
5 x 70 lbs
5 x 80 lbs
5 x 90 lbs (PR)
4 more sets of 5 bodyweight

Incline Bench Press
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs
5 x 195 lbs
5 x 215 lbs
3 x 235 lbs
1 x 255 lbs
0.5 x 275 lbs (woulda been a huge PR but I think I rushed it)
10 quick singles of 225 lbs

Dips
30, 10, 5, 5

Ab Rollouts
1 set of 50

 

[TheStig]

Simple workout, wanted to see how I'd hold up with some deads

Conventional Deadlift
1 x 45, 65, 85, 105, 125, 145, 165, 185, 205, 225, 245, 265, 285, 305, 325, 345, 365, 385, 405, 425, failed 445 lbs

I think my back is fine now, I just lost some strength because I haven't done heavy deads in a couple weeks, and I wasn't necessarily all that psyched up today

The reason I know my back is fine, is because the following felt awesome (which wouldn't have if my back was still messed up)
Back Squat (deep pause)
1 x 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355 lbs

Now I think I'll continue with cycle 5 of 5/3/1 for OHP, bench, and front squat...but I may dial back a bit for deads to get my bearings back. Maybe repeat the last cycle or something

 

[Purefilth]

good to see you still hitting it up in here man. Huge congrats on the deadlift there. and the Squat too, I see.

 

[TheStig]

Thanks man. I don't keep a hard copy of my workouts so this is it I guess. All I do when I get on here is spend a minute or two updating this and that's it. You still hittin it hard?

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

Bench Press
warmups
5 x 240 lbs
3 x 275 lbs
3 x 305 lbs

Pullups
5 bodyweight
3 x 50 lbs
3 x 60 lbs
3 x 70 lbs
3 x 80 lbs
3 x 90 lbs
3 x 100 lbs (PR)
3 x 110 lbs (PR)
2 x 115 lbs (PR)
1 x 115 lbs
3 sets of 10 bodyweight

Close Grip Pause Bench Press (inspired by Jason Blaha)
3 x 185 lbs
3 x 205 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs

Incline Bench Press
3 x 135 lbs
3 x 185 lbs
3 x 205 lbs
3 x 225 lbs

Dips
3 sets of 10

then an assortment of more pullups

 

[Purefilth]

Yeah buddy! Hard as I can. Shoulder gives me some **** but I still get it done

 

[TheStig]

Way to keep up man. Current stats? (lift #s)

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

Front Squat
warmups
5 x 270 lbs
3 x 305 lbs
1 x 340 lbs (wanted to get two but that rep was a grinder)
2 singles of 315

gonna start doing assistance work in lower reps but higher weight, gotta get that cns fired back up

Trap Bar Deadlift
3 x 315 lbs
3 x 345 lbs
3 x 375 lbs
3 x 405 lbs
1 x 435 lbs (wanted 3 but I think I lost some strength from my stint of having a tweaked back)

Pullups (dead hang pause at the bottom)
3 bw
3 x 70 lbs
3 x 80 lbs
3 x 90 lbs
3 x 100 lbs
3 x 110 lbs
20 bw

Dips (paused)
3 bw
3 x 100 lbs
3 x 100 lbs
3 x 100 lbs
3 x 110 lbs
3 x 110 lbs
3 x 110 lbs
20 bw

Then afterwards I found out I can do one arm pullups. Did about 15, a couple at a time. Then busted out a set of 6 with my right arm (I'm right handed). I can do it with both arms though. Neato

 

[TheStig]

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

OHP
warmups
5 x 140 lbs
3 x 160 lbs
2 x 180 lbs

Pullups
3 one arm, to each side
5 bw
x2
2 sets of 10 bw

Incline Bench Press
3 x 135 lbs
3 x 165 lbs
3 x 195 lbs
3 x 225 lbs
0 x 255 lbs

T Bar Row
3 x 2 45s
3 x 3 45s
3 x 4 45s
3 x 5 45s
3 x 5 45s

Dips
3 sets of 10

Rollouts
5 sets of 5, each rep had a 5 sec pause at the bottom