TheStig's Workout Log

[TheStig]

First really good lift in awhile

Bench Press
warmed up with 50 reps of the bar
5 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs
5 x 255 lbs
5 x 255 lbs
5 x 260 lbs
3 x 225 lbs x2 paused close grip

T Bar Row
5 x 1 plate
5 x 2 plates
5 x 3 plates
5 x 4 plates
3 x 5 plates
5 x 4 plates
5 x 3 plates
5 x 2 plates
5 x 1 plate

OH Press (got really weak on this..haven't done it in awhile)
all strict
3 x 95 lbs
3 x 105 lbs
3 x 115 lbs
3 x 125 lbs
3 x 135 lbs

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 425 lbs
2 x 445 lbs
1 x 465 lbs
1 x 485 lbs
1 x 505 lbs
1 x 510 lbs
1 x 515 lbs
1 x 525 lbs
1 x 530 lbs
10 x 405 lbs
8 x 405 lbs
6 x 405 lbs
3 x 405 lbs
3 x 405 lbs

pretty gassed after that so I did 2 sets of 8 dips and a set of 5 gymnastic ring pullups

 

[marmel75]

Had a good one the other day, so here it is

Back Squat
5 x 135 lbs
5 x 225 lbs
3 x 260 lbs
3 x 280 lbs
5 x 315 lbs
5 x 315 lbs
5 x 315 lbs
5 x 315 lbs
3 x 225 lbs super long pauses at the bottom, really sat with it

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
5 x 405 lbs
5 x 405 lbs
5 x 405 lbs
5 x 405 lbs

Incline Bench Press
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs

Pullups
5 bodyweight
5 x 50 lbs
5 x 50 lbs
5 x 50 lbs
5 bodyweight

Ab Rollouts/Jump Rope
10 rollouts
50 normal jumps + 50 double unders
x4

ended with a few more sets of dead hang pullups

Also rack pulled 30 reps of 405 lbs in about 3 minutes, did a set of 15, 8, 7 in quick succession backing off a peak 495x3

Watch those trap bar deadlifts...its a great way to injure yourself as the balance gets really wonky with that thing...I personally won't do them

 

[TheStig]

Watch those trap bar deadlifts...its a great way to injure yourself as the balance gets really wonky with that thing...I personally won't do them

Valid point but I have no problems with them

 

[TheStig]

Well guy, it's been awhile...can't say I'll update regularly but today was noteworthy. Lately I've stagnated...not getting stronger but not getting weaker...just sort of in a rut. Today I broke through that rut (was a few weeks in the making..been getting better sleep)

Conventional Deadlift
belt on
5 x bar
5 x 135 lbs
5 x 225 lbs
4 x 315 lbs
3 x 405 lbs
2 x 435 lbs
1 x 455 lbs
1 x 475 lbs
1 x 500 lbs
belt off
3 x 410 lbs
3 x 410 lbs
3 x 410 lbs
3 x 410 lbs
5 x 410 lbs
3 x 410 lbs
1 x 430 lbs
1 x 450 lbs
1 x 465 lbs
1 x 485 lbs
1 x 505 lbs NEW PR ****ING FINALLY

And then the rest of the lift was just random accessory work, was tired, still am tired, just got home

yeah

 

[TheStig]

Thanks Espi!

Another good day and another PR to report.

PR was last week, hit an easy 530 on deads. I have a video too, if anyone wants to see

Today

High Bar Back Squat
went for more volume today
15 x bar
10 x 135 lbs
8 x 135 lbs
8 x 225 lbs
5 x 225 lbs
5 x 275 lbs
5 x 275 lbs
5 x 315 lbs
4 x 335 lbs
2 x 350 lbs
8 x 250 lbs
8 x 250 lbs
4 pause x 250 lbs
3 pause x 250 lbs
3 pause x 225 lbs

Trap Bar Deadlifts
10 x 135 lbs
10 x 225 lbs
10 x 315 lbs
5 x 405 lbs
5 x 405 lbs
3 x 455 lbs
1 x 475 lbs
1 x 495 lbs
1 x 505 lbs

Then did some pullups and dips for fun after

 

[Sam N]

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[TheStig]

As I sit here and reflect on my current progress while drinking a couple beers, I remembered I used to have a log here haha. I'm back on 5/3/1, doing it a little differently than I did last time, and not skipping deloads. I hit a rep PR today on the deadlift of 445 lbs for 8 reps, all dead stop, no touch n go. Last week I pulled 420 for 13. I only do dead stop now, in the past a lot of it was touch n go.

Conventional Deadlift
200x5
245x5
295x3
345x3
395x3
445x8

Pause Deadlift
3x3 with 370

High Bar Back Squat
5x10 with 190

Ab Rollouts/Gymnastic Ring Dips
12 rollouts, 8 dips
x4

I've also made some progress on squats too. Recent rep PRs include 315x14, 325x10, 345x9. I have made the incline bench press my exclusive horizontal press as I've had some shoulder issues unrelated to lifting, and the the incline does not aggravate my shoulder like the flat bench does now. I am on the mend though, and should be back to flat in a month or two. I hit 295 on incline for an easy single and am after 315+.

I should also add that this year's goal is to hit a 600 lb deadlift. It will happen.