TheStig's Workout Log

[TheStig]

Well today I attempted to stay on cycle 5 for deads but it didn't work out so well. 395 felt heavy as fvck and I've lost a good amount of back strength since my little muscle tweak. So next week I'm going back to cycle 4 for deads. My squat hasn't really been affected because obviously front squats are easy on the back, and when I back squat I'm very upright (olympic style)

5/3/1 - Deadlift Day (cycle 5, wave 3, day 4)

Conventional Deadlift
warmups
5 x 345 lbs
3 x 395 lbs
was supposed to do 440 for a single then but there was no fvckin way that was gonna happen. 3rd rep of 395 was waay too slow

Back Squat
3 x 135 lbs
3 x 185 lbs
3 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 305 lbs
3 x 325 lbs
1 x 345 lbs
1 x 355 lbs

Ab Rollouts
for each set, the first 5 reps were paused (5 sec) at the bottom and the last 5 reps were explosive
3 sets

Pullups/Dips
2 sets of 10 each, bodyweight

 

[TheStig]

Do it dude!

It's only a week into the new semester and I can tell school is really gonna try and kick my ass. I managed to get a good lift in though.

5/3/1 - Bench Press Day (cycle 6, wave 1, day 1)

Bench Press
warmups
5 x 225 lbs (was supposed to be 215 lol oops)
5 x 245 lbs
6.5 x 280 lbs
extra work
1 x 290 lbs
1 x 300 lbs
1 x 320 lbs

Pullups
5 bw
5 x 65 lbs
5 x 65 lbs
5 bw
3 x 75 lbs
3 x 85 lbs
3 bw long hang
3 x 95 lbs
3 x 100 lbs
3 sets of 10 bw

Dips
5 bw
3 sets of 5 with 100 lbs
5 bw

Incline Bench Press (paused except for last set)
5 x 135 lbs
5 x 165 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
2 x 245 lbs

DB Row
5 x 100 lbs
5 x 105 lbs
5 x 110 lbs
5 x 115 lbs
5 x 125 lbs
5 x 135 lbs
3 x 150 lbs

Ab Rollouts
7 sets of 10

 

[TheStig]

Need to do some reevaluating...couldn't hit my last prescribed set for front squats
5/3/1 - Front Squat Day (cycle 6, wave 1, day 2)

Front Squat
warmups
5 x 240 lbs
5 x 270 lbs
2 x 315 lbs (was supposed to be 5+)
but I still did 3 more singles of 315, so 5 total

Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 345 lbs
3 x 365 lbs
1 x 405 lbs
back is still not 100%

Pullups
5 bw
5 x 55 lbs
4 x 75 lbs
3 x 95 lbs
5 sets of 10 bw

Dips
3 sets of 10

Rollouts
2 sets of 10

fvck

 

[TheStig]

5/3/1 - OHP Day

OHP
strict
warmups
5 x 125 lbs
5 x 145 lbs
first rep of 165 lbs was strict
last five were push

Incline Pause Bench Press (never mentioned before but I go full ROM down to chest)
3 x 135 lbs
3 x 185 lbs
3 x 205 lbs
3 x 225 lbs
2 x 245 lbs

Pullups
7 sets of 10

 

[TheStig]

As of now I'm getting rid of deadlifts until my back fully heals, which I think is a smart move but I still hate it. Instead I've brought back my once a week circuit, which isn't so bad because I need some conditioning. Today was tough, nothing insane, but tough. Took about 20-25 minutes. I've grown so accustomed to low reps for squats that my quads were ON FIRE for a few hours after.

Circuit Day
-10 front squats (185, 175, 165, 155, 135 lbs)
-10 pullups (dead hang)
-10 dips
-10 ab rollouts
x5

I was pretty drenched after this one.

 

[[S]alvatore]

Try this out man. Bill Starr's rehab protocols work:

http://billstarrr.blogspot.com.au/2012/01/rehabbing-lower-back.html

My cousin herniated a disc a year ago, and he is back on track to squatting and deadlifting. Since he started this protocol, he doesn't have any tightness in his lower back, whereas everyday he was suffering with it, and it was affecting mobility.

 

[TheStig]

Thanks dude, I'll definitely give it a read

5/3/1 - Bench Press Day (cycle 6, wave 2, day 1)

Bench Press
warmups
3 x 230 lbs
3 x 260 lbs
5 x 295 lbs
extra work
1 x 325 lbs
1 x 335 lbs

Pullups
3 sets of 10 bw
5 x 45 lbs
3 x 70 lbs
3 x 90 lbs

Dips
3 x 90 lbs
x5
10 bw

Incline Bench (paused)
3 x 135 lbs
3 x 205 lbs
3 x 235 lbs
3 x 245 lbs

Ab Rollouts
3 sets of 15

Here's to a good night's sleep tonight. Last 2 nights I've gotten 3 hrs sleep each, work goes late then school starts early. Good thing I don't work tonight.

 

[TheStig]

Ok, a couple days and a couple good nights of sleep later, and I was ready to go. alvatore, I read that article, and although my back is recovering, I'm 99.9999999% sure it's nothing to do with the spine, so it's nowhere near as severe in that article. That being said, I'm still going to implement the concepts covered in it, to gain back strength. Just not so extreme as to only use the bar for hundreds of reps. I'm not in any pain really, just when I DL really heavy as of late. It sounded miserable for that guy in the article.

5/3/1 - Front Squat Day (cycle 6, wave 2, day 2)

Front Squat
warmups
3 x 260 lbs
3 x 295 lbs
2 x 330 lbs (sigh....was supposed to get 3 reps)
however, I got pretty pissed and ended up doing extra work...
1 x 330 lbs
1 x 335 lbs
1 x 340 lbs
1 x 355 lbs LADIES AND GENTLEMEN FINALLY A NEW PR!!!
not to mention one that I've attempted 2-3 times before and could never get

So then I went on to do some rack pulls from slightly below the knee, focusing on getting a good squeeze in the glutes, and keeping my back in perfect form. Extremely fast, powerful reps, felt great
Rack Pulls
5 sets of 10 with 225 lbs

Pullups
10 bw
3 x 80 lbs
x3

Dips
3 sets of 10

So right now my training max is set at 365, and I could barely eek out 355 for front squat. I'll still continue the cycle next week (wave 3) however, I'm just going to repeat this same cycle again, at least for front squat. Bench and OHP have been strong lately.

 

[[S]alvatore]

Yep, just listen to your body. Sick PR on front squat.

 

[TheStig]

Thanks dude

 

[TheStig]

5/3/1 - OHP Day (cycle 6, wave 2, day 3)

OHP
strict
warmups
3 x 135 lbs
3 x 155 lbs
push
5 x 175 lbs (rep PR maybe? idk)
3 strict reps of 135 lbs

Incline Bench/Pullups
3 x 135 lbs
10 pullups
3 x 205 lbs
10 pullups
3 x 225 lbs
10 pullups
2 x 245 lbs
10 pullups
0 x 265 lbs (had to try)
10 pullups
then 10 singles of 225 lbs, with 10 pullups between each single

Rack Pulls
3 sets of 10 with 225 lbs

 

[TheStig]

Circuit Day
-10 back squats (135,185,225,255 lbs)
-10 pullups
-10 dips
-10 ab rollouts
x4
then for the 5th round I did singles on squat at 275,295,315,315,315
followed by the usual

 

[TheStig]

5/3/1 - Bench Press Day (cycle 6, wave 3, day 1)

Bench Press
warmups
5 x 245 lbs
3 x 280 lbs
3 x 310 lbs (rep PR)
1 x 330 lbs
close grip pause
2 x 5 x 225 lbs

Pullups
5 bw
5 x 65 lbs
3 x 75 lbs
3 x 85 lbs
10 bw

Dips
5 bw
5 x 95 lbs
3 x 110 lbs
3 x 130 lbs
3 x 150 lbs (rep PR)

Pendlay Rows
5 x 135 lbs to warm up
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs

Incline Bench Press
5 x 135 lbs
5 x 210 lbs
3 x 230 lbs
3 x 250 lbs (rep PR)

Toes To Bar
3 sets of 8

Ab Rollouts
3 sets of 12

 

[TheStig]

5/3/1 - Front Squat Day (cycle 6, wave 3, day 2)

Front Squat
warmups
5 x 275 lbs
3 x 315 lbs
1 x 350 lbs
extra work: back squat
4 x 225 lbs
3 x 275 lbs
2 x 315 lbs
1 x 335 lbs

Rack Pulls (back is healed...no pain whatsoever but I did lose a bit of strength)
10 x 135 lbs
10 x 225 lbs
10 x 275 lbs
5 x 315 lbs
5 x 335 lbs
5 x 355 lbs
3 x 375 lbs
3 x 395 lbs
1 x 415 lbs
1 x 435 lbs

Dips
3 sets of 10

Pullups
3 sets of 10

 

[TheStig]

5/3/1 - OH Press Day (cycle 6, wave 3, day 3)
OHP
warmups
5 x 145 lbs strict
3 x 165 lbs 1st rep was strict
3 x 185 lbs push (rep PR)

Pullups
5 bww
5 x 85 lbs
3 x 95 lbs
3 x 105 lbs
20 bw

Incline Bench
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs (PR)

Kept it short and intense

 

[TheStig]

Tested out some back squats and deads, followed by a short 5 minutes of nonstop pullups and dips. I think I may switch over to back squats as my main squat just because I really should be doing more than I do. Failed 385 again, but then again I do go high bar and as low as possible. Still...should be more

Back Squat
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
3 x 335 lbs
1 x 355 lbs
1 x 365 lbs
0 x 385 lbs (it was close though)

tested the waters here, and it's confirmed that my back's healed, now I just gotta get some strength back
Conventional Deadlift
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
3 x 365 lbs
1 x 405 lbs

Pullups/Dips
30 each

 

[TheStig]

Nose tork came in today....didn't use it in today's lift but I will soon to see if it works. Also.....horrible idea to take a whiff at night, I didn't even get my nose that close to it but let me tell you....strong ass motherfvcking stuff. I could smell it as soon as I took it outta the package even though it was sealed

5/3/1 - Bench Press Day (wave 7, cycle 1, day 1)

Bench Press
warmups
5 x 215 lbs
5 x 250 lbs
6 x 285 lbs
extra work
1 x 305 lbs
1 x 325 lbs

Pullups
8 sets of 5 with a 70 lb dumbbell (volume PR I guess)
5 sets of 5 bodyweight, dead hang

Incline Bench Press
5 sets of 5 with 225 lbs, another volume PR for that weight

Pendlay Rows
was pretty gone at this point so just
5 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 135 lbs

Ab Rollouts
50

 

[TheStig]

Thanks man.

Nose Tork is actually a brand name of smelling salts made by Inzer (powerlifting gear company). It's a whole lot stronger than normal ammonia smelling salts. I plan on using it sparingly for 1rm squat or deadlift attempts if it's a big PR. I may test it out tomorrow though just to see how it works.

http://www.inzernet.com/detail.asp?PRODUCT_ID=AMNTORK

And here's big Ronnie Coleman from his powerlifting days, you'll see him smell some ammonia tabs before his big lifts.
https://www.youtube.com/watch?v=BuzeyFIYMSM
Guy tests it out here, it's more of an informative video but there are plenty others where inexperienced people have no idea what's coming lol
https://www.youtube.com/watch?v=B9md8HrcG0Q
Here's Pete Rubish popping a tab
https://www.youtube.com/watch?v=R3FoLv-J854

It's fairly common in powerlifting, but I've heard of it also being used in oly lifting and even football.

Just another tool in the toolbox

 

[TheStig]

Tried it out today for my final front squat set...it was pretty good, but I think I'll save it for times when it'd be more effective, like if I'm reaaaaallly dragging, or if for some reason I'm amped up beyond belief. Every once in awhile I just get ravenous to lift

5/3/1 - Front Squat Day (cycle 7, wave 1, day 2) kept training max the same, and I guess I'm not moving onto back squats til I hit that 5x315lbs on fronts

Front Squat
warmups
5 x 240 lbs
5 x 275 lbs
4.5 x 315 lbs soooooo close to hitting the prescribed 5 reps, rep PR too
back squat
5 x 225 lbs
1 x 275 lbs
1 x 315 lbs
1 x 345 lbs
1 x 365 lbs

Deadlift
5 x 225 lbs
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
still not back to where I was with these...all dead stop reps too

Pullups
3 sets of 10

Dips
3 sets of 10

 

[TheStig]

5/3/1 - OH Press Day (cycle 7, wave 1, day 3)

OHP
warmups
5 x 130 lbs strict
5 x 150 lbs first couple were strict
5 x 170 lbs push

Pullups
5bw
5 x 80 lbs
5 x 90 lbs
5 x 95 lbs
3 sets of 10 bw

Incline Bench
warmup
5 x 225 lbs
5 x 225 lbs
5 x 230 lbs

Then a bunch of lighter deadlifts, cleans, and squats.