TheStig's Workout Log

[TheStig]

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 255 lbs
3 x 275 lbs
2 x 295 lbs
13 x 225 lbs (REP PR)

Front Squats
10 x bar
8 x 135 lbs
5 x 205 lbs
4 x 235 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
0 x 315 lbs (don't really know what happened here)
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

Dips(with 100 lb dumbbell)
5, 3, 3, 3, 3, 2

Toes To Bar/Pullups
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU

Everything felt pretty tough today, probably because I drastically reduced my rest times. Instead of taking 1hr 15-30 min, it took an hour.

 

[TheStig]

Heavy Day

Wanted to give my lower back a rest so I did the
Trap Bar Deadlift
8 x 225 lbs
5 x 315 lbs
5 x 345 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs

Deficit Pulls
6 singles of 315 lbs, rested about 15-20 sec between reps

Dips(95 lb dumbbell hanging from my belt)
5, 5, 5, 5

Seated OH Dumbbell Press(shoulders were killed from the dips)
10 x 45 lbs
10 x 50 lbs
7 x 55 lbs

Toes To Bar
5, 5, 5, 5, 5

Went back to the jump rope and boxes for a little finisher:

each round is:
- 9 box jumps (18", 24", 36"....hit each 3 times as fast as possible)
-50 jumps on the jump rope immediately into 20 doubles
for 3 rounds

I probably could've gotten 425+ lbs on the trap bar, but I'll leave that for a day when I'm really feeling like an animal.

 

[Purefilth]

thats some siick shiit man!
I swear, one da ill actually stop with the hypertrophy training and do some of this med-evil stuff you're on! Looks good man - i mean like killer.

 

[Krueg]

Solid work.

 

[TheStig]

^^Thanks filth, and you should try this sometime..it'll reduce you to a weak little b1tch..at least that's what I feel like right now

Circuit Day
each round:
-20 kettlebell swings (85 lb kettlebell)
-10 pullups
-10 dips
-10 rollouts
-30 normal jumps+20 doubles on the jump rope
for 3 rounds

Took about 15 min, went balls to the wall then hit a brick wall...thought I was gonna puke all over the gym so I figured fvck it and was done

 

[TheStig]

Whooooo

Hypertrophy Day

Bench Press (changed it up here, felt like going heavy but still wanted a decent amount of reps)
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs (rep PR, only because I've never tried it)
5 x 275 lbs (solid rep PR here though)
2 x 295 lbs
0 x 315 lbs had to try lol

T-Bar Row
10 x 3 45 lb plates
10 x 3 45s and one 25
10 x 4 45s

Incline Bench sucked balls today
10 x 135 lbs
8 x 175 lbs
6 x 185 lbs
4 x 205 lbs

Barbell Row
10 x 135 lbs
8 x 165 lbs
8 x 185 lbs

Dips + New kind of leg raises I've never done(dip leg raises maybe)
10, 10, 10 dips
then 3 sets of 8 of leg raises...I held myself in a locked out dip position, and raised my legs as high as I could while they stayed straight...got a killer ab burn

Pullups
10, 10, 10

Ab Rollouts
10, 10, 10, 10

And done.

 

[Purefilth]

i do those leg raises sometimes - I know the feels!

 

[TheStig]

Goooood feeeeeels

 

[TheStig]

Good day, only took 1 hour, instead of my usual hour and a half

Heavy Day

Conventional Deadlift
8 x 135 lbs
8 x 225 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
then 3 quick singles of 315 lbs on the deficit pull

Dips(with 90 lb dumbbell)
6, 6, 6, 6

Toes To Bar/Pullup Supersets
5 TTB 5 PU
5, 5
5, 5
5, 5

One Arm Dumbbell Row
8 x 100 lbs
8 x 120 lbs
6 x 140 lbs

Ab Rollouts
10, 10, 10

Reaaaally need to do some stretching now

 

[Fuglydude]

Hey, haven`t checked out your workout log in a bit...

Nice work overall... The 140 rows is SICK ass shiiit!!!

I wanna see a 500 lb trapbar pull. If a lil indian dude like me can do it a big white guy like you can too!

 

[TheStig]

Hey, haven`t checked out your workout log in a bit...

Nice work overall... The 140 rows is SICK ass shiiit!!!

I wanna see a 500 lb trapbar pull. If a lil indian dude like me can do it a big white guy like you can too!

Thanks dude!

Yeah I know I got it in me but not at this point in time haha

 

[TheStig]

Feeling pretty beat up today, even though it was a good session

Heavy Day

Front Squat
10 x bar
8 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
5 x 245 lbs
3 x 265 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs

Box Squats
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
3 x 315 lbs

Threw in 10 quick 75 lb kettlebell swings to loosen up after that

Toes To Bar/Pullup/Dips Superset(done as fast as possible)
5 TTB 5 PU 8 Dips
x4

Then some quick cardio on the jump rope to finish:

30 normal jumps+20 doubles
x5
Boom

 

[Create Reality]

Your lifts look very impressive but I am wondering if you might benefit more for overall strength to do fast-twitch type exercises. While heavy sets are good, it's also good to lower the weight and increase your movement speed to help with core strength and stabilizer muscles. You could aim for sets of 12 and do them fast.

EDIT: Just saw that you are changing it up different days, great. Remember to keep good form!

 

[TheStig]

Your lifts look very impressive but I am wondering if you might benefit more for overall strength to do fast-twitch type exercises. While heavy sets are good, it's also good to lower the weight and increase your movement speed to help with core strength and stabilizer muscles. You could aim for sets of 12 and do them fast.

EDIT: Just saw that you are changing it up different days, great. Remember to keep good form!

Thanks man, and yeah even though I change it up, I'm not all that sure I'm changing it up enough. My current routine for every week is
-circuit
-hypertrophy push/pull
-heavy full body
-heavy full body
with ab stuff and other things every time.

And don't worry, the form is solid!

 

[TheStig]

Honestly wasn't gonna do sh1t today, I felt like dogsh1t, and still kinda do, but not like I would if I didn't hit the gym today. So today was different, and I went bro-mode. (I say this in reference to a bros favorite lifts..hammer curls, skullcrushers, and shrugs)

Bro Day haha

Pullups
10 + 100 jumps on the jump rope
10 + 100 jumps
10 + 100 jumps

Dips
10 + 100 jumps
10 + 100 jumps
10 + 100 jumps

Hammer Curls
10 x 40 lbs + 100 jumps
10 x 45 lbs + 100 jumps
10 x 50 lbs + 100 jumps

Skullcrushers
10 x 75 lbs + 100 jumps
10 x 85 lbs + 100 jumps
10 x 95 lbs + 100 jumps

Shrugs(sloooooow reps)
10 x 225 lbs + 100 jumps
10 x 245 lbs + 100 jumps
10 x 275 lbs + 100 jumps

Rollouts
10 + 10 normal jumps + 40 doubles
10 + 10 singles + 40 doubles
10 + 10 singles + 40 doubles

Shrugs (they were kinda fun)
5 x 295 lbs
5 x 295 lbs
5 x 295 lbs

So as you can see, I didn't have a ton of rest time, because my rest periods consisted of jumping rope..and as soon as I was done with that, went on to the next set, right into more jumping....you get the point. I think those circuits have been doing me good. The reason I say this is because a few months ago, if I'd have jumped rope in between every single set like I just did, I'd be drenched in sweat, beat, and my calves would be on fire. Today, I barely broke a sweat the entire time. Looks like I'll have to start ramping things up soon.

 

[Create Reality]

Put speed and intensity into hypertrophy day. You might be able to drop a heavy day for a hypertrophy day every other week. I normally separate push/pull onto different days to avoid overtraining. My routine would be something like
Push day, slow
Pull day, slow
Vertical day, slow
Push day, fast
Pull day, fast
Vertical day, fast

Slow days are heavier and fast days have more compound movement or bodyweight exercises.

 

[Krueg]

Atleast you went in and did something. Rest up!

 

[TheStig]

@CreateReality - interesting, I'll keep it in mind
@Krueg - for sure! I think it's just all starting to catch up to me

 

[TheStig]

Pretty decent day

Hypertrophy Day

Bench Press
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
5 x 255 lbs
4 x 275 lbs
7 x 225 lbs

T-Bar Row
10 x 3 45 lb plates (really wish I knew how much the thing weighs with no weight)
10 x 3 plates
10 x 4 plates

Incline Bench Press
10 x 135 lbs
8 x 165 lbs
8 x 185 lbs
5 x 205 lbs

Dumbbell Row
10 x 100 lbs
10 x 100 lbs
10 x 105 lbs

Toes To Bar/Pullup Supersets
8 TTB 8 PU
8, 8
6, 6

Dips/Locked Out Leg Raise Supersets
10 Dips 8 raises
10, 8
10, 8

Dumbbell Flies
10 x 30 lbs
10 x 35 lbs
10 x 40 lbs

Dropset Barbell Curls
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x bar
that kiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilled

Jump Rope
100 jumps
10 normal + 40 doubles x4
so 5 total sets, rested 30 sec between each one, and tried to hit the # of jumps as fast as possible.


Really focused on explosive power today. Slow, controlled negative portion of the lift, then...BOOM, up. Pretty nice.

 

[TheStig]

This workout went alright, kinda backed off the front squats..I've been going hard as fvck week after week after week, and I think it's catching up to me, so here's how it went

(Kinda) Heavy Day

Bench Press
10 x 135 lbs
5 x 235 lbs
5 x 245 lbs
5 x 255 lbs
5 x 265 lbs
4 x 275 lbs
1 x 295 lbs
10 x 225 lbs

Quick couple sets of toes to bar/pullups before front squats while I waited for a guy to finish in the power rack

Front Squat
10 x bar
8 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 245 lbs
4 x 265 lbs
3 x 225 lbs
3 x 225 lbs

Another couple sets of toes to bar/pullups

Then 2 sets of 10 ab rollouts.

I feel pretty good actually.