TheStig's Workout Log

[TheStig]

My Strength Program
Cycle 1, Week 1, Day 2

Back Squat
warmups
4 sets of 2 with 345 lbs

Bench Press
4 sets of 2 with 300 lbs

Conventional Deadlift
4 sets of 2 with 425 lbs

Pullups
3 sets of 10

Dips
3 sets of 10

T Bar Rows
2 sets of 10 with 2 plates
1 set of 10 with 3 plates

 

[TheStig]

My Strength Program
Cycle 1, week 1, day 3

Back Squat
5 singles of 365 lbs

Bench Press
warmups
5 singles of 320 lbs

Conventional Deadlift
5 singles of 450 lbs

Pullups
3 sets of 10

Dips
3 sets of 10

T Bar Rows
1 set of 10 with 2 plates
2 sets of 10 with 3 plates

felt good today

 

[TheStig]

My Strength Program
Cycle 1, week 1, day 4

Back Squat
warmups
2 sets of 10 with 245 lbs

Bench Press
warmups
2 sets of 10 with 215 lbs

Conventional Deadlift
warmups
2 sets of 10 with 300 lbs

Weighted Pullups/Dips
5 pullups with 70 lbs
5 dips with 100 lbs
x3

T Bar Rows
5 x 3 plates
5 x 4 plates
5 x 5 plates

 

[TheStig]

My Strength Program
Cycle 1, week 1, day 5

Overhead Press
warmups
strict
5 x 135 lbs
5 x 140 lbs
4 x 145 lbs
3 x 150 lbs
3 x 155 lbs
3 x 160 lbs
push
3 x 165 lbs
3 x 170 lbs
2 x 175 lbs
1 x 180 lbs
1 x 185 lbs
1 x 190 lbs
strict
5 x 135 lbs

Toes to Bar
on a bar - - 2 sets of 8
on rings - - 3 sets of 5

Ab Rollouts
with a wheel - - 2 sets of 10
on rings - - 3 sets of 5

 

[TheStig]

My Strength Program
Cycle 1, week 2, day 1

Pause Squat
warmups
3 sets of 3 with 285 lbs

Pause Close Grip Bench Press
3 sets of 3 with 235 lbs
probably could've upped the weight, but it's based on a 295 lb estimated 1RM...I've never actually maxed on close grip pause

Trap Bar Deadlift
3 sets of 3 with 430 lbs

Gymnastic Ring Dips/Pullups
3 sets of 10 of each

Pendlay Rows
after all that ring work I could only muster a set of 10 and a set of 5 with 135 lbs

 

[TheStig]

My Strength Program
Cycle 1, week 2, day 2

Pause Squats
warmups
4 sets of 2 with 300 lbs

Close Grip Pause Bench Press
warmups
4 sets of 2 with 250 lbs

Trap Bar Deadlifts
warmups
4 sets of 2 with 455 lbs

Ring Dips/pullups
3 sets of 10 of each

cut out the rows I was so fried after the rings

 

[TheStig]

It's the simple things in life that matter...just you and some heavy ass weight

 

[TheStig]

My Strength Program
Cycle 1, week 2, day 3

Pause Squat
warmups
5 singles of 320 lbs

Close Grip Pause Bench Press
warmups
5 singles of 265 lbs

Trap Bar Deadlifts
warmups
5 singles of 480 lbs

Ring Dips/Pullups
3 sets of 10 each...was brutal

 

[TheStig]

Cycle 1, week 2, day 4

Pause Squat
warmups
2 sets of 10 with 215 lbs

Close Grip Pause Bench Press
2 sets of 10 with 175 lbs

Trap Bar Deadlift
2 sets of 10 with 320 lbs

Ring Pullups/Dips
5 sets of 5 each

Pendlay Rows
5 x 135 lbs
3 sets of 5 with 225 lbs
5 x 135 lbs

 

[TheStig]

Cycle 1, week 2, day 5

OH Press (all strict)
warmups
3 sets of 5 with 135 lbs
2 sets of 5 with 140 lbs

Abs
toes to bar - - 5 sets of 5
ab wheel rollouts - - 3 sets of 10
ring rollouts - - 5 sets of 5

Ring Dips
3 sets of 10

 

[TheStig]

Abs yesterday + heavy front squats and rack pulls today = abdominal explosion

Front Squat
warmups
3 sets of 3 with 285 lbs

Incline Bench Press
warmups
3 sets of 3 with 235 lbs

Rack Pulls
warmups
3 sets of 3 with 445 lbs

Pullups/Dips
3 sets of 10 each

Bent Over Dumbbell Rows
1 set of 30 with 100 lb dumbbells, each arm

many more pullups and dips were done afterwards with some friends messing around

 

[TheStig]

Last Workout

Front Squat
warmups
4 sets of 2 with 300 lbs

Incline Bench Press
warmups
4 sets of 2 with 240 lbs

Rack Pulls
warmups
4 sets of 2 with 475 lbs

Pullups/Dips
3 sets of 10 each, some on the rings

Today's Workout

Front Squat
warmups
3 singles of 320 lbs, failed the 4th

Incline Bench Press
warmups
5 singles of 255 lbs

Rack Pulls
warmups
5 singles of 500 lbs

Pullups/Dips
3 sets of 10 each, half on rings half on bars

 

[TheStig]

Yesterday

Didn't feel like lifting at all, but I did anyway. I was just really drained and tired all day, probably from catching up on sleep (groggy all day), and it didn't help that I lifted soon after I woke up from a long 13 hr sleep.

Front Squat
7 x 215 lbs
switched over to back squat...was losing grip because my flexibility on the olympic grip has diminished from such a long time without front squatting
13 x 215 lbs

Rack Pulls
2 sets of 10 with 335 lbs

Incline Bench Press
2 sets of 10 with 170 lbs

Pullups/Dips
3 sets of 10 each

Today

Strict Overhead Press
5 sets of 5 with 135 lbs

Toes to Bar
3 sets of 8

Ab Wheel Rollouts
2 sets of 15

Ring Dips
8
8
8
6
5
5
3

 

[TheStig]

Very nice pleasant lift

Back Squat
warmups
3 sets of 3 with 330 lbs

Bench Press
warmups
3 sets of 3 with 290 lbs

Conventional Deadlift
warmups
3 sets of 3 with 410 lbs

Pullups/Ring Dips
3 sets of 10 each

 

[TheStig]

Slogged through all this...was not mentally invested enough

Back Squat
warmups
4 sets of 2 with 355 lbs

Bench Press
warmups
4 sets of 2 with 305 lbs

Conventional Deadlift
warmups
4 sets of 2 with 435 lbs

Ring Dips/Pullups
3 sets of 10 each

 

[TheStig]

Don't know if I'm in a funk or getting burned out... if this trend continues I'll have to tweak my program and shuffle some things around...and also add some lighter weight with more volume

Back Squat
warmups
5 singles of 375 lbs

Bench Press
warmups
3 singles with 325 lbs
2 x 315 lbs because the last single of 325 was waaayyy too slow

Conventional Deadlift
warmups
1 x 460 lbs
4 x 405 lbs dropped the weight for the same reason as I did on bench

Pullups/Ring Dips
3 sets of 10 each

 

[TheStig]

Went a bit lighter with a bit more volume

Back Squat
warmups
8 x 265 lbs
6 x 285 lbs
4 x 305 lbs
2 x 325 lbs
1 x 345 lbs

Bench Press
warmups
8 x 235 lbs
6 x 255 lbs
4 x 275 lbs
2 x 295 lbs
1 x 315 lbs

Conventional Deadlift
warmups
8 x 295 lbs
6 x 315 lbs
4 x 335 lbs
2 x 355 lbs
1 x 375 lbs

All felt good, not too heavy but not too light

 

[TheStig]

Back Squat
warmups
8 x 280 lbs
6 x 290 lbs
4 x 300 lbs
3 x 310 lbs
2 x 320 lbs
1 x 330 lbs
1 x 315 lbs 5 second pause
1 x 225 lbs forever pause

Bench Press
warmups
8 x 265 lbs
6 x 275 lbs
4 x 285 lbs
3 x 295 lbs
1 x 305 lbs

Trap bar deadlifts for a set of 8 x 320 lbs and 10 ring dips, was moderate volume with moderate weight

 

[TheStig]

Threw my program aside for now...at least a month of heavy ass full body every workout is starting to burn me out

OH Press
warmups
2 sets of 5 with 135 lbs, strict

Rack Pulls
warmups
5 x 405 lbs
5 x 455 lbs
3 x 475 lbs
3 x 495 lbs
1 x 510 lbs
1 x 520 lbs
1 x 530 lbs
1 x 540 lbs
15 x 405 lbs

Ring Dips
10 8 8 8 8 5

 

[TheStig]

Trying to incorporate more volume

Bench Press
a bunch x the bar
10 x 135 lbs
9 x 185 lbs
8 x 205 lbs
7 x 225 lbs
6 x 245 lbs
5 x 265 lbs
4 x 285 lbs
2 x 305 lbs
8 x 225 lbs
4 x 225 lbs
massive pump

Trap Bar Deadlift
10 sets of 10 with 225 lbs

all only took about 45 minutes