TheStig's Workout Log

[TheStig]

One last heavy push before I start my deload tomorrow, it went well.

Heavy Lower Day (not 5/3/1)

Front Squat (been about 4 months since I've done this)
a bunch x the bar
10 x 135 lbs
8 x 185 lbs
6 x 225 lbs
3 x 255 lbs
3 x 275 lbs
2 x 295 lbs
1 x 315 lbs
1 x 325 lbs
1 x 335 lbs this was a grinder, so I stopped here

Back Squat (high bar oly style)
5 x 225 lbs
3 x 275 lbs
3 x 315 lbs
2 x 335 lbs
1 x 345 lbs
1 x 365 lbs
1 x 385 lbs
2 x 315 lbs
1 x 315 lbs
2 x 315 lbs

Rack Pulls (from about a half inch below the knee)
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 455 lbs
3 x 495 lbs
1 x 515 lbs
1 x 535 lbs (PR)
5 x 405 lbs

Many many pullups were done between sets also. Not quite sure what exactly I'll do this week, but I do know it'll be a bit lighter and focusing more on reps and form. Then back to 5/3/1

 

[TheStig]

Push/Pull Deload Day

Bench Press
8 x 135 lbs
8 x 185 lbs
8 x 225 lbs
8 x 255 lbs
8 x 275 lbs

T-Bar Row
8 x 1 45
8 x 2 45s
8 x 3 45s
8 x 4 45s
8 x 5 45s

Pullups/Dips
5 sets of 8 each, supersetted

Incline Bench Press
8 x 135 lbs
8 x 155 lbs
8 x 165 lbs
8 x 185 lbs
8 x 135 lbs

Standing Barbell Row
8 x 135 lbs
8 x 135 lbs
8 x 185 lbs
8 x 185 lbs
8 x 185 lbs

Barbell Shrugs
8 x 135 lbs
8 x 225 lbs
8 x 275 lbs

Toes To Bar
3 sets of 8

 

[TheStig]

Today went differently than I'd planned. My knee was bothering me and hurt all through my warm ups of goblet squats....so I ditched the squats altogether and had a deadlift party

Goblet Squats
8 x 60 lbs
8 x 70 lbs
8 x 80 lbs
8 x 90 lbs
8 x 100 lbs

Trap Bar Deadlift
8 x 135 lbs
8 x 225 lbs
5 x 315 lbs
10 sets of 5 with 405 lbs

Ab Rollouts
was gonna go 50, but my entire abdomen cramped at around 30

 

[TheStig]

Thanks brad.

The only joint that was bothering me was my right knee, and that's the knee in which I tore my ACL, PCL, LCL, MCL (partial), meniscus (medial), and hamstring. I tore that in a football game senior year. Basically my foot was planted and an opposing player's dive ended in my shin (head on), thus giving me a disgusting knee hyperextension.

I think I've narrowed it down to the high squat volume last Sunday, plus doing deep front and back squats back to back.

Something must have been off in my form, that's usually the only thing that does it.

 

[TheStig]

OHP (strict)
a bunch x the bar
5 x 95 lbs
5 sets of 5 with 135 lbs

Pullups (dead hang between reps)
5 sets of 5

Incline Bench Press (pause)
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
4 x 245 lbs
3 x 225 lbs
3 x 185 lbs
5 x 135 lbs

Pullups (dead hang)
5 sets of 5

Dips (pause)
5 sets of 5, bodyweight

Dumbbell Rows
3 sets of 5, 100 lbs

Ab Rollouts
3 sets of 10

 

[TheStig]

Last two sessions:

Friday

-mixed grab bag of lifts...it was a nice change of pace to take it easy and bs around with buddies in the gym.
-benches, curls, pullups, dips, toes to bar, deadlifts...nothing really worth mentioning

Today

Box Squats
10 x 135 lbs
10 x 225 lbs
8 x 275 lbs
6 x 315 lbs
5 more sets of 5 with 315 lbs

worked up a nice sweat

 

[TheStig]

5/3/1 - Bench Press Day (cycle 12, wave 1, day 1)

Bench Press
warmups
5 x 245 lbs
5 x 275 lbs
5 x 305 lbs
extra work
4 x 315 lbs
3 x 225 lbs really close grip really long pause

T-Bar Row
5 x 1 plate
5 x 2 plates
5 x 3 plates
5 x 4 plates
5 x 5 plates
3 x 5 plates and a quarter
12 x 4 plates

Weighted Dips
5 bodyweight
5 x 100 lbs
5 bodyweight
3 x 125 lbs
3 x 150 lbs
3 x 150 lbs
3 x 150 lbs
5 x 125 lbs
6 x 100 lbs
10 bodyweight

those last 10 were the hardest dips of my life

Pullups
5 bodyweight
4 sets of 5 with 50 lbs
5 bodyweight

ended with a few sets of toes to bar

 

[Krueg]

Great work Stig, you've made some nice progress! Keep up the hard work. :rockon:

 

[TheStig]

Thanks Krueg, hopefully the progress is just beginning

I'm thinking I might stop 5/3/1. I kinda want to do my own thing for awhile like I was before I stalled.

5/3/1 - Squat Day (cycle 12, wave 1, day 2)

Box Squat (wanna let the knee fully recover)
warmups
5 x 280 lbs
5 x 320 lbs
5 x 370 lbs
extra work
1 x 385 lbs
1 x 405 lbs
1 x 415 lbs (PR)

Deadlift (conventional)
speed pulls
8 x 135 lbs
5 x 225 lbs
10 x 315 lbs
5 x 405 lbs

then I slowed it down a bit, shed the belt and hit 7 singles of 455 lbs, then mustered a set of 3, and a set of 2, same weight, for a total of 12 reps of 455

 

[TheStig]

Heaviest lift in recent memory...yeah I'm gonna stop doing 531 and go back to my own thing..it was a good run

5/3/1 - OHP Day (cycle 12, wave 1, day 3)

OHP
warmups
5 x 145 lbs strict
5 x 165 lbs first 4 were strict and that's a PR
4.5 x 190 lbs push
3 x 135 lbs strict

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 455 lbs
4 x 495 lbs
3 x 515 lbs
1 x 535 lbs went for a second but failed
10 x 405 lbs
10 x 405 lbs
10 x 405 lbs

Dips
5 bodyweight
3 x 100 lbs
3 x 125 lbs
3 x 150 lbs
1 x 175 lbs (PR)
6 x 100 lbs
2 sets of 10 bodyweight

 

[TheStig]

Squat Day

Back Squat (oly style)
warmups (done in a quick succession):
10 x bar
10 x 135 lbs
10 x 165 lbs
10 x 185 lbs
8 x 205 lbs
paused
3 x 225 lbs
3 x 255 lbs
3 x 275 lbs
2 x 295 lbs
1 x 315 lbs
1 x 335 lbs
1 x 345 lbs
1 x 365 lbs
1 x 365 lbs
1 x 365 lbs
not paused
1 x 365 lbs
2 x 365 lbs
1 x 365 lbs
1 x 375 lbs
1 x 385 lbs
1 x 405 lbs
3 x 315 lbs
4 sec pause
1 x 315 lbs
1 x 315 lbs
1 x 315 lbs

yeah buddy

 

[TheStig]

Bench Press
5 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
2 x 295 lbs
2 x 315 lbs
1 x 325 lbs
1 x 335 lbs
3 sets of 2 with 315 lbs

Pendlay Rows
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
5 x 225 lbs

Dips
5 bodyweight
3 x 100 lbs
3 x 125 lbs
3 x 150 lbs
3 x 125 lbs
7 x 100 lbs
5 bodyweight

 

[TheStig]

Long day at work, not too motivated

Back Squat
a bunch x the bar
5 x 135 lbs paused
3 x 225 lbs paused
3 x 225 lbs paused
3 x 255 lbs paused
3 x 255 lbs paused
3 x 275 lbs paused
3 x 295 lbs paused
2 x 315 lbs paused
1 x 325 lbs paused
1 x 335 lbs
1 x 345 lbs
0 x 365 lbs

Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 465 lbs
1 x 495 lbs

ended with a farmer's carry race, 100 lb dumbbells

 

[TheStig]

OH Press
5 sets of 5, 135 lbs, all strict

T-Bar Row
5 x 1 45
5 x 2 45s
5 x 3 45s
5 x 4 45s
5 x 5 45s
5 x 6 45s
5 x 5 45s
5 x 4 45s (x8)

3 more sets of 5, Strict OH Press

Then lost count doing dips and pullups, also joined in pin squats with a friend

 

[TheStig]

Simple day

Conventional Deadlift
10 x 135 lbs
5 x 225 lbs
3 x 315 lbs
10 singles of 405 lbs, slow and controlled, focused on form, about 30 seconds between each rep

then 30 dips and 20 pullups, 500 meters rowed

 

[TheStig]

I think on off days I will start rowing (on a concept2 rower) for a half hour. I did that today, and it was a pretty good burn. Had Spotify on, and I did HIIT...during the verse of a song I would go slow and during the chorus I'd go all out.

Stats:

Time: 30 min. 7 sec.

Calories Burned: 365

Avg. Strokes per Min. 40

Distance Travelled: 6395 meters

Best 500m pace: 1 min. 31 sec.

Slowest 500m pace: 3 min. 35 sec.

Average 500m pace: 2 min. 23 sec.

Power Generated: 465 watts

It was set on the highest resistance setting (10) the entire time. It's funny because I went slightly under 6400m, and generated 465 watts, but my brother went slightly over 6400m, and only generated about 250 watts.

 

[TheStig]

deleted

 

[TheStig]

Awesome workout today

500 meters of rowing to warm up

Bench Press
10 x bar
5 x 135 lbs
5 x 225 lbs
5 x 275 lbs
3 x 295 lbs
5 sets of 3 with 315 lbs
5 sets of 2 with 315 lbs
10 x 135 lbs

Pullups/Dips/Pause Squat
10 pullups
10 dips
3 pause squats with 225 lbs
4 rounds

250 meter sprint on the rower

Farmer's carry sprint with 100 lb dumbbells

more pullups and dips as I hung out with some friends...I could seriously live in a gym

I realized when I was on the road to a 315 lb bench press, I had to become comfortable with grinding out sets of 225, whether it was 1 rep or 5 reps...so long as I kept going. Hopefully this mindset will get me to 405.

 

[TheStig]

Wasn't even planning on lifting today

Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
3 x 455 lbs
5 x 475 lbs
3 x 500 lbs
3 x 520 lbs
1 x 530 lbs
1 x 540 lbs (PR)
1 x 545 lbs (PR)
2 x 495 lbs

Rowed 1200 m in 5 minutes

 

[TheStig]

Pause Squats
3 x 135 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 285 lbs
3 x 305 lbs
3 x 325 lbs
1 x 345 lbs
1 x 365 lbs
1 x 385 lbs not paused
6 singles of 335 lbs
3 singles of 345 lbs

Rowed 2000 meters in 8 min. 33 sec.
then did a series of rowing 'sprints' varying from 100 - 250 meters
the highlight was having an average watts per stroke of 703 watts during the last 250 meter sprint....that was fvckin hard, I was sucking some serious air