TheStig's Workout Log

[TheStig]

You are a beast.

Thanks dude, it really does mean a lot. I owe it all to playing football (american football obviously lol) all through middle school and high school. Seriously. That's where I learned what I know. The stuff I learned from the coaches has been invaluable. That's where I also started doing dropset curls on the barbell (so intense dude). We'd have a group of 3 or 4 guys doing it, and we'd do 3 rounds, instead of the one round I do now. Nothing better than lifting at the schools weight room (we had a ballin' weight room), with coaches and teammates screamin' in your face tellin' you to get the fvckin weight up.

And beast is a strong word haha I see some guys that make me feel like a b1tch lol.

 

[TheStig]

So I unexpectedly got the night off of work, and what better way to start the night off, than with a good, hard-ass lift!
Heavy Day, Round 2
Deadlift
5 x 225 lbs
3 x 295 lbs
3 x 315 lbs
2 x 345 lbs
1 x 365 lbs
3 x 315 lbs
3 x 315 lbs

Dumbbell Bench Press
2 sets of 8 with 90 pounders

Dips
4 sets of 10

Incline Bench (did this just for the hell of it)
10 x 135 lbs
8 x 155 lbs

Pullups
2 sets of 10

Rollouts
3 sets of 10

Squat
10 x 135 lbs
6 x 225 lbs
5 x 275 lbs
3 x 315 lbs
2 x 315 lbs

I guess I was a bit fatigued from yesterday, but honestly I still felt fvckin good the whole time. Now here's to a restful and hopefully eventful weekend

 

[Purefilth]

champion

 

[TheStig]

Oh fvck, what a workout, I almost puked in the gym parking lot afterwards..
Circuit Day
5 rounds
5 deadlifts (275 lbs)
8 pullups
10 rollouts
12 dips
15 pushups

I changed up the reps today so I could expend all my energy evenly, depending on how much energy a particular exercise takes outta me. Example: for me pullups are much, much more physically demanding than pushups. So 8 pullups takes the same energy outta me as 15 pushups. Same with everything in this circuit. When I just had a set number of reps, some parts of the circuit were too easy (usually pushups and dips). Holy sh1t though, this was fvcking effective. Either that or I just feel so sh1tty cuz it's the first lift of the week.

 

[Fuglydude]

Good work on your heavy days! I'd STRONGLY recommend you invest in some gym chalk! Its the best thing ever!

I have a feeling you may have some issues with your hip mobility/flexibility. Its common for taller guys that are just getting into bigger weights. Try doing ATG squats with a lighter weight (no more than 225 lbs) and really get ATG and "sit in" to it if you know what I mean. You can also do pistols which really help w/ hip flexibility, etc.

Pistol:

http://www.youtube.com/watch?v=TWvIu7s-vIM

The overhead pistol squat is AMAZING...

 

[TheStig]

Good work on your heavy days! I'd STRONGLY recommend you invest in some gym chalk! Its the best thing ever!

I have a feeling you may have some issues with your hip mobility/flexibility. Its common for taller guys that are just getting into bigger weights. Try doing ATG squats with a lighter weight (no more than 225 lbs) and really get ATG and "sit in" to it if you know what I mean. You can also do pistols which really help w/ hip flexibility, etc.

Pistol:

http://www.youtube.com/watch?v=TWvIu7s-vIM

The overhead pistol squat is AMAZING...

OMG those look ridiculous! I'll definitely have to give those a try. And yeah, I am on the tall side, so I have had some issues with flexibility, but I've been working on it. Thanks for help man.

 

[TheStig]

Goin' for alllllll kinds of hypertrophy
BB Day
Bench Press
15 x 135 lbs
12 x 185 lbs + chains
10 x 205 lbs + chains
8 x 225 lbs + chains (GAINSS....for some reason getting to 8 reps with 225 has always been a milestone for me)
3 x 245 lbs + chains
0 x 265 lbs + chains (that set of 225 wiped me out)
5 x 225 lbs
17 x 135 lbs

Pullups (done slower with a good squeeze)
8 pronated, 8 supinated, 8 pronated

Cable Crossovers (same idea as pullups)
3 sets of 10 @ 50 lbs

Dumbbell Bench Press
9 x 90 lbs
8 x 90 lbs
6 x 100 lbs

Incline Bench Press (fvck this lift...)
10 x 135 lbs
5 x 165 lbs
8 x 135 lbs

Skullcrushers
3 sets of 10 @ 75 lbs

Dropset Barbell Curls (SO INTENSE)
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs

Gator Pushups to finish with 20 lb dumbbells
3 sets of 10

Not much else to say...solid day. I feel good and pumped. Neglected the pulling exercises without realizing it....so I'm gonna go out in the backyard to my pullup tree and bust out some sets.

Edit: THIS is the last exercise
Tree Pullups
5, 5, 7, 9, 3, 5, 5, 5, 6, 5, 5, 5, 5, 5
=75

 

[Purefilth]

Lulz @ pullup tree!

 

[TheStig]

lol yeah there's a tree in my backyard with a low lying horizontal branch...can't grip it all the way around so it works my hands too lol

 

[DanZy]

lol yeah there's a tree in my backyard with a low lying horizontal branch...can't grip it all the way around so it works my hands too lol

I'm currently living in China so I don't even have access to a gym which sucks. My pullup bar is thick as fvck but my grip is now stupidly strong and I can't wait to see what happens when I revert back to a normal bar.
Using random sh1t to workout ftw! :cheer:

 

[TheStig]

Yeah man I bet it'll be refreshing to go back to a normal bar lol

 

[TheStig]

I am WIPED THE FFFFF OUT
Heavy Day(sqwwaaats and bench)
Bench Press (no chains today)
10 x 135 lbs
5 x 205 lbs
5 x 225 lbs
5 x 245 lbs
3 x 255 lbs
1 x 265 lbs
1 x 275 lbs
1 x 280 lbs (back to my old max senior year of hs!)
0 x 285 lbs (I'll get there....and beyond)
5 x 225 lbs

Back Squat
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
2 x 335 lbs (failed on the 3rd rep, couldn't it get up and I let it down on the safety bars, this new form change is fvcking tiring and I love it)

then just some light front squats, did 3 sets of 5 with 135 lbs

muscle up to 10 straight bar dips, 2 sets (fvckin A I feel it in my traps more than any amount of shrugs I've done)

Dips/Pullups Supersets (for fun)
15 dips, 10 pullups, x3

Before I left I was pretty curious as to what I could front squat for real, so this is how it went:

Front Squat
5 x 135 lbs
3 x 185 lbs
2 x 205 lbs
2 x 225 lbs

holy hell....225 on the front squat feels like a thousand pounds...THAT'S what wiped me out, along with the the rest of the workout lol

Pretty satisfied with today. Circuit tomorrow then DEADS on Saturday..get some!

 

[Purefilth]

Repeat...... you are a beast.

 

[Krueg]

Nice front squat!

 

[TheStig]

Thanks guys, I try

 

[Fuglydude]

Thanks guys, I try

What grip are you using on your fronts? Front squats are nasty. If you like front squats, then there's something seriously wrong with you. That being said, they're a phenomenal core training movement.

How deep are you getting on your front and back squats with your new technique?

 

[TheStig]

What grip are you using on your fronts? Front squats are nasty. If you like front squats, then there's something seriously wrong with you. That being said, they're a phenomenal core training movement.

How deep are you getting on your front and back squats with your new technique?

I use the crossed arms grip, and I only like them because of how much I hate them...if that makes sense lol. What I actually do like about them though, is how much easier it is to get low on a front squat compared to a back squat. Depth is good for my height, about an inch below parallel. When I get to the heavier weights it's not super consistent..I have to mentally tell myself each rep to get loooow. I'm getting to the point where I just need to get more flexible now. Oh and I tried those pistol squats, and I fell over lol.

 

[TheStig]

Just kill me now...
Circuit Day
each round was:
5 front squats (185 lbs)
8 pullups
10 ab rollouts (slooowww this time)
12 dips
15 pushups
for 5 rounds
then afterwards I did 5 more front squats and 8 more pullups to put the nails in the coffin

 

[TheStig]

Heavy Day(deadlifts!)
Deadlift
5 x 135 lbs (warmup)
5 x 225 lbs (warmup)
5 x 275 lbs (warmup)
working sets
5 x 295 lbs
4 x 315 lbs
3 x 335 lbs
1 x 355 lbs
1 x 365 lbs
1 x 375 lbs
0 x 375 lbs
barefoot sets
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
2 x 315 lbs

Pullups
4 sets of 8, varying grips

Dips
4 sets of 10

finished off with 20 hammer curls (40 lbers) just for the puuump

Props to Elliott Hulse and his deadlifting videos...seriously (especially this one: http://www.youtube.com/watch?v=W5qcN_w_m8c&list=UU0ASolYU_Yh3yShLFQC0stg&index=2)

 

[Krueg]

Nice DL's on your way to 405