TheStig's Workout Log

[TheStig]

5/3/1 - Bench Press Day (cycle 10, wave 3, day 1)

Bench Press
warmups
5 x 260 lbs
3 x 295 lbs
3 x 330 lbs REP PR!!
extra work
0 x 355 lbs...could've got it if I didn't get 330 for 3, because I never actually 'failed' as far as going back down, just stalled for too long
35 x 135 lbs for fun lol

Pullups
7 or 8 sets of 10 bodyweight, lost count

Incline Bench
about 10 sets of 3 x 225 lbs

 

[TheStig]

5/3/1 - Squat Day
warmups
5 x 305 lbs
3 x 345 lbs
0 x 385 lbs super pissed at this
5 x 225 lbs
3 x 315 lbs
1 x 385 lbs there we go...came up so powerfully I popped it off my back a bit at the end of the rep
3 x 315 lbs

Dips
5 bw
5 x 100 lbs
5 x 125 lbs rep PR
2 x 150 lbs
5 x 100 lbs
5 bw

Also did some extra speed deadlifts, nothing crazy

 

[TheStig]

5/3/1 - OH Press Day (cycle 10, wave 3, day 3)

OHP
warmups
5 x 160 lbs strict (rep PR)
3 x 180 lbs push
1 x 200 lbs
extra work
1 x 210 lbs
0 x 0 x 225 lbs attempted twice failed both...weird because up until this nothing was too hard
3 x 135 lbs strict
3 x 135 lbs strict
3 x 135 lbs strict
3 x 145 lbs push
3 x 155 lbs push
3 x 165 lbs push

Pullups (shoulders were toast at this point)
5 bw
3 x 85 lbs
3 x 100 lbs
2 sets of 10 bw

Incline Bench
warmups
3 x 225 lbs
3 x 235 lbs
2 x 245 lbs
6 x 225 lbs
4 x 225 lbs
3 x 225 lbs
a bunch x 135 lbs

 

[TheStig]

5/3/1 - Deadlift Day (cycle 10, wave 3, day 4)

Conventional Deadlift
warmups
5 x 385 lbs
3 x 435 lbs
1 x 485 lbs
extra work
10 singles of 405 lbs
5 x 405 lbs

Back Squat (pause)
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
1 x 335 lbs
1 x 345 lbs
1 x 365 lbs (not pause)
1 x 385 lbs (not pause)
3 singles of 315 lbs

random pullups throughout

 

[TheStig]

lol?

 

[TheStig]

5/3/1 - Bench Press Day (cycle 11, wave 1, day 1)

Bench Press
warmups
5 x 230 lbs
5 x 265 lbs
5 x 300 lbs (was harder than I thought it'd be)
extra work
1 x 335 lbs
0 x 355 lbs was close
6 x 225 lbs close grip pause

T-Bar Row
5 x 1 45 pounder
5 x 2 45s
5 x 3 45s
5 x 4 45s
5 x 5 45s
5 x 6 45s (PR)
5 x 5 45s
5 x 4 45s
5 x 3 45s
5 x 2 45s
5 x 1 45

Incline Bench/Pullups/Toes to Bar
5 x 225 lbs incline
5 pullups, bodyweight
5 toes to bar
about 6 or 7 rounds of these

 

[TheStig]

Thanks Espi. Haven't thought of any until reading your post.

- 585 lb deadlift (currently at 500)
- 475 lb squat (high bar...currently at 405)
- 405 lb bench (currently at 350, and am able to at least unrack 495 as I found out yesterday haha)

- get below 15% body fat at some point (currently at around 17-18%)

That last one might be a struggle because I know fvck all about diet, and have pretty much ate whatever the hell I wanted my whole life. Now I don't have a bad diet, it's generally healthy, but I don't really restrict myself.

 

[TheStig]

5/3/1 - Squat Day (cycle 11, wave 1, day 2)

Back Squat
warmups
5 x 270 lbs
5 x 315 lbs
5 x 355 lbs
extra work
1 x 365 lbs
1 x 405 lbs (PR!!!!!!) finally squatted 405 high bar..wasdeepman
3 x 315 lbs paused
5 x 315 lbs paused
10 x 315 lbs not paused, rep PR

Trap Bar Deadlift
warmups
5 x 405 lbs
5 x 405 lbs
2 x 435 lbs
2 x 455 lbs
1 x 475 lbs
1 x 500 lbs
0 x 520 lbs (had to try)

I am thoroughly sore, which sucks because I only just finished lol. Did squats and deads in my steel toe boots, which have an aluminum shank. Stable as fvck, felt great.

 

[TheStig]

5/3/1 - OHP Day (cycle 11, wave 1, day 3)

OHP
warmups
5 x 140 lbs strict
5 x 165 lbs first two were strict
5 x 185 lbs push
3 x 135 lbs strict

Decline Bench (this was awkward...the bench sucked..isn't sized correctly, and my form was off from not doing it in over 1.5 + years)
10 x 135 lbs
8 x 225 lbs
5 x 275 lbs
3 x 315 lbs
1 x 335 lbs

Incline Bench/Pullups
4-5 x 225 lbs incline
8-10 pullups
6 sets

 

[TheStig]

5/3/1/ - Deadlift Day (cycle 11, wave 1, day 4)

Conventional Deadlift
warmups
5 x 345 lbs
5 x 395 lbs
5 x 445 lbs

Pause Squats (high bar full squats)
5 x 225 lbs
5 x 275 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
2 x 335 lbs

Dips
5 bw
5 x 100 lbs
5 x 100 lbs
5 x 100 lbs
5 bw

 

[TheStig]

Today was a real grinder, but I loved every minute

5/3/1 - Bench Press Day (cycle 11, wave 2, day 1)

Bench Press
warmups
3 x 245 lbs
3 x 280 lbs
3 x 315 lbs
0 x 355 lbs soooooooooooooo clooooooooooooooooooose
extra work (bit of a rest pause style here)
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 225 lbs super close super long pause

And that's a definite PR for volume done with 315

Pullups/Incline Bench/Toes to Bar
3 x 225 lbs or 245 lbs
5-10 pullups or toes to bar
I did this for an hour. Did not keep count.

 

[TheStig]

5/3/1 - Squat Day (cycle 11, wave 2, day 2)

Back Squat
warmups
3 x 295 lbs
3 x 335 lbs
3 x 375 lbs
extra work
1 x 385 lbs
3 x 315 lbs deep pause
3 x 315 lbs deep pause
3 x 335 lbs

Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 455 lbs
1 x 475 lbs
1 x 500 lbs

Kept the reps powerful and intense. Pullups were peppered in throughout

 

[Colossus]

Really nice lifts man, this looks a lot like my old routine and journal. I'll do sets of 5, 3, and 1 forever!!

 

[TheStig]

Thanks dudes..hope you guys are starting the new year off well

 

[TheStig]

5/3/1 - OHP Day (cycle 11, wave 2, day 3)

OHP tried to do it with an olympic rack, in a clean position...a lot to think about all at once
warmups
3 x 155 lbs
3 x 175 lbs
2 x 195 lbs
1 x 195 lbs ahhhhh
extra work
4 sets of 3 x 135 lbs, strict

Pullups
5 bw
3 x 75 lbs
3 x 85 lbs
3 x 95 lbs
3 x 110 lbs
2 x 125 lbs
2 x 135 lbs (PR)
5-6 sets of 10, bw

Incline Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
3 x 245 lbs
2 x 255 lbs
1 x 265 lbs
1 x 275 lbs
0 x 295 lbs
5 x 225 lbs
5 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

some more pullups, dropset curls

 

[TheStig]

Pretty sure these last few weeks of going relatively hard have caught up to me. Also, ate nothing today up til after this workout.

5/3/1 - Deadlift Day (cycle 11, wave 2, day 4)

Conventional Deadlift
warmups
3 x 370 lbs
3 x 420 lbs
0 x 470 lbs.....barely got it to budge off the ground, then my form started going to sh1t
so then I did 15 singles of 405, each separated by 30-60 seconds

Back Squats kept it light here
5 x 225 lbs
5 sets of this
then
5 x 255 lbs
5 x 275 lbs

I feel beat up and tired

 

[TheStig]

Well today was good

5/3/1 - Bench Press Day (cycle 11, wave 3, day 1)

Bench Press
warmups
5 x 265 lbs
3 x 300 lbs
1 x 335 lbs
0 x 355 lbs how the f ck
extra work
9 sets of 2, 315 lbs
1 set of 2, 320 lbs
5 x 225 lbs close grip extreme pause
3 x 245 lbs close grip extreme pause
1 x 275 lbs close grip extreme pause
a bunch x 135 lbs

Pullups (besides the ones I did in between the prior bench sets)
5 bw
3 x 75 lbs
this x3
then 4 sets of 5 bw

Incline Bench Press
a bunch x 135 lbs
2 x 225 lbs
2 x 225 lbs
2 x 245 lbs
2 x 245 lbs
1 x 265 lbs
1 x 275 lbs

Rack Pulls (been awhile)
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 455 lbs
1 x 475 lbs
1 x 495 lbs
1 x 525 lbs (PR!)

 

[TheStig]

Had limited time today
5/3/1 - Squat Day (cycle 11, wave 3, day 2)

Back Squat
warmups
5 x 315 lbs
3 x 355 lbs
1 x 395 lbs
extra work
3 x 315 lbs paused
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs paused

Also did pullups between sets

 

[TheStig]

Sort of a mess around day....overhead press killed all motivation

5/3/1 - OHP Day (cycle 11, wave 3, day 3)

OHP (all push today)
warmups
5 x 165 lbs
3 x 185 lbs
1 x 205 lbs
extra work
1 x 225 lbs
two failed attempts at 235
5 strict reps of 135

Incline Bench
10 x 135 lbs
4 x 225 lbs
2 x 255 lbs
1 x 275 lbs
0 x 295 lbs was gonna go for a new max (315) but apparently my body said F that
5 x 225 lbs

Flat Bench Press
was gonna go for a new 225 lbs x max reps...but only got 15 cuz I was so burned out

Pullups
3 sets of 10

Curls lol
bout 3 sets of 3-4 (half) cheat curls of 135 lbs...form wasn't bad but wasn't super strict

then dropset curls

 

[TheStig]

Felt like dogsh1t yesterday, nauseous, dizzy...but I still decided to do something

5/3/1 - Deadlift Day
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
531 sets
5 x 405 lbs
3 x 445 lbs
0 x 495 lbs

extra
2 x 405 lbs
3 x 315 lbs
1 x 225 lbs
1 x 135 lbs