TheStig's Workout Log
- Thread starter TheStig
- Start date
5/3/1 - Bench Press Day (cycle 7, wave 2, day 1)
Bench Press
warmups
3 x 235 lbs
3 x 265 lbs
5 x 300 lbs (rep PR)
5 x 225 lbs close grip pause
Pullups/Incline Bench
5 pullups, done explosively as possible
3 x 225 on incline bench
for 10 sets
Dips
5 bw
5 x 100 lbs
4 x 125 lbs
3 x 140 lbs
1 x 155 lbs
1 x 170 lbs (PR)
10 bw
I was so pumped I cranked out some more pullups afterwards too
Bench Press
warmups
3 x 235 lbs
3 x 265 lbs
5 x 300 lbs (rep PR)
5 x 225 lbs close grip pause
Pullups/Incline Bench
5 pullups, done explosively as possible
3 x 225 on incline bench
for 10 sets
Dips
5 bw
5 x 100 lbs
4 x 125 lbs
3 x 140 lbs
1 x 155 lbs
1 x 170 lbs (PR)
10 bw
I was so pumped I cranked out some more pullups afterwards too
Purefilth
Master Don Juan
Sup man? I been away for a bit, good to see your progress here. I just conventional deadlift a new pr of 505, 230kg. Bad summer's training but here we are back on the gaintrain.
I'm good man! Starting to feel a bit burned out between work, school, and lifting, but all I gotta do is power through the next couple months and I'll be on winter break, about to start working as an engineer (co-op...don't know if they have that in England). Good job on the DL PR! That's huge dude, gains will surely be coming.
5/3/1 - Front Squat Day (cycle 7, wave 2, day 2) what a fail....def doing back squat as my main lift starting next week
Front Squat
warmups
3 x 260 lbs
3 x 295 lbs
1 x 330 lbs (should've been 3)
Back Squat
3 x 330 lbs
1 x 350 lbs (lol lost it a bit and it turned into a pause squat....got it though)
So that gave me the idea to just do ATG (and boy do I mean ATG) pause squats for the rest of the time. I don't feel I give squats enough volume..that has to change.
Didn't keep track but for the next 50 minutes I did triples, doubles, and singles of those at various weights (225, 255, 265, 275). Turned out to be a ton of reps, and I must say, this is the first time in a loooong time that I've been immediately sore right after a lift (although I know that isn't necessarily an indicator of effectiveness). I was also more drenched in sweat than I've been in a long time. Score
Front Squat
warmups
3 x 260 lbs
3 x 295 lbs
1 x 330 lbs (should've been 3)
Back Squat
3 x 330 lbs
1 x 350 lbs (lol lost it a bit and it turned into a pause squat....got it though)
So that gave me the idea to just do ATG (and boy do I mean ATG) pause squats for the rest of the time. I don't feel I give squats enough volume..that has to change.
Didn't keep track but for the next 50 minutes I did triples, doubles, and singles of those at various weights (225, 255, 265, 275). Turned out to be a ton of reps, and I must say, this is the first time in a loooong time that I've been immediately sore right after a lift (although I know that isn't necessarily an indicator of effectiveness). I was also more drenched in sweat than I've been in a long time. Score
Don't always be the one putting yourself out for her. Don't always be the one putting all the effort and work into the relationship. Let her, and expect her, to treat you as well as you treat her, and to improve the quality of your life.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
Create Reality
Master Don Juan
Your lifts are impressive! But in my honest opinion, unless you really ARE a bodybuilder, focusing solely on lifting is a dead end in personal fitness. There are many different workouts that change the focus of strength, like calisthenics. Why I like calisthenics is because it provides good joint movements and really helps to get in touch with the individual identity. But there is nothing wrong with serious weight lifting at all, it's just once you reach your peak, it's kinda boring!
5/3/1 - OHP Day (cycle 7, wave 2, day 3)
OHP
warmups
3 x 140 lbs strict
3 x 160 lbs first 2 were strict
4 x 180 lbs push (rep PR)
3 x 135 lbs strict
Pullups
5 bw
5 x 65 lbs
5 x 75 lbs
3 x 85 lbs
3 x 95 lbs
3 x 105 lbs
4 sets of 10 bw
Incline Bench
3 x 230 lbs
3 x 230 lbs
1 x 235 lbs
1 x 240 lbs
1 x 245 lbs
1 x 250 lbs
1 x 255 lbs
1 x 260 lbs
1 x 225 lbs
Mini Circuit
jump rope
20 singles+30 doubles
10 rollouts
5 box jumps on 36 inch box
x4
then 10 more box jumps
worked up a nice good sweat
OHP
warmups
3 x 140 lbs strict
3 x 160 lbs first 2 were strict
4 x 180 lbs push (rep PR)
3 x 135 lbs strict
Pullups
5 bw
5 x 65 lbs
5 x 75 lbs
3 x 85 lbs
3 x 95 lbs
3 x 105 lbs
4 sets of 10 bw
Incline Bench
3 x 230 lbs
3 x 230 lbs
1 x 235 lbs
1 x 240 lbs
1 x 245 lbs
1 x 250 lbs
1 x 255 lbs
1 x 260 lbs
1 x 225 lbs
Mini Circuit
jump rope
20 singles+30 doubles
10 rollouts
5 box jumps on 36 inch box
x4
then 10 more box jumps
worked up a nice good sweat
Purefilth
Master Don Juan
I'm also curious.TheStig said:
I'm not a bodybuilder, but also fitness doesn't interest me.
Getting big and fvcking strong does.
If I wanted to get fit I would go and ride a bike or some ****.
Good day today, did nothing but pause squats. Truly olympic style, feet no more than shoulder width, lotta forward knee travel (weight was still firmly through heels tho), and deep as fvck. Good 1-2 sec pause, got a little stretch reflex bounce, and up I go. Pullups also were done periodically, but that's a given lol.
Pause Squats (oly style)
3 x 225 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 285 lbs
3 x 295 lbs
3 x 315 lbs
1 x 325 lbs
1 x 335 lbs
1 x 325 lbs
3 x 315 lbs
3 x 295 lbs
3 x 285 lbs
3 x 265 lbs
3 x 245 lbs
3 x 225 lbs
3 x 225 lbs
Coming back down the ladder was harder than going up the first time. These really make me feel great. Flexible and powerful.
Pause Squats (oly style)
3 x 225 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 285 lbs
3 x 295 lbs
3 x 315 lbs
1 x 325 lbs
1 x 335 lbs
1 x 325 lbs
3 x 315 lbs
3 x 295 lbs
3 x 285 lbs
3 x 265 lbs
3 x 245 lbs
3 x 225 lbs
3 x 225 lbs
Coming back down the ladder was harder than going up the first time. These really make me feel great. Flexible and powerful.
Long day today, but I still managed to grind out a decent workout
5/3/1 - Bench Press Day (cycle 7, wave 3, day 1)
Bench Press
warmups
5 x 250 lbs
3 x 285 lbs
1.5 x 315 lbs
5 x 225 lbs close grip long pause
Pullups
5bw
5 x 70 lbs
5 x 70 lbs
4 x 85 lbs
3 x 100 lbs
3 sets of 10 bw and another set of 5
Dips
5 bw
5 x 100 lbs
5 x 100 lbs
5 x 100 lbs
2 sets of 10 bw
Incline Bench
warmups
5 x 205 lbs
5 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
2 x 225 lbs
A little shorter but it was good
5/3/1 - Bench Press Day (cycle 7, wave 3, day 1)
Bench Press
warmups
5 x 250 lbs
3 x 285 lbs
1.5 x 315 lbs
5 x 225 lbs close grip long pause
Pullups
5bw
5 x 70 lbs
5 x 70 lbs
4 x 85 lbs
3 x 100 lbs
3 sets of 10 bw and another set of 5
Dips
5 bw
5 x 100 lbs
5 x 100 lbs
5 x 100 lbs
2 sets of 10 bw
Incline Bench
warmups
5 x 205 lbs
5 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
2 x 225 lbs
A little shorter but it was good
Made the switch to back squats today, and it went beautifully. Good old Rage Against the Machine has been my soundtrack for the past couple weeks.
5/3/1 - Squat Day (cycle 7, wave 3, day 2)
Back Squat
warmups
5 x 285 lbs
3 x 320 lbs
1 x 360 lbs
extra work
1 x 370 lbs
1 x 385 lbs (PR for my reworked ATG form)
10 sets of 3 ATG pause squats with 315 lbs, was pretty intense
Rack Pulls (just a few explosive reps to get the blood flowing)
3 x 225 lbs
3 x 315 lbs
3 x 365 lbs
even though high bar squats are easy on the back, front squats are even easier, and my back was pretty tight at this point from not being used to a ton of back squatting
Pullups
5 sets of 5, dead hang, 20 sec rest between sets
Dips
5 bw
3 sets of 5 with 100 lbs
5 bw
Woooo
5/3/1 - Squat Day (cycle 7, wave 3, day 2)
Back Squat
warmups
5 x 285 lbs
3 x 320 lbs
1 x 360 lbs
extra work
1 x 370 lbs
1 x 385 lbs (PR for my reworked ATG form)
10 sets of 3 ATG pause squats with 315 lbs, was pretty intense
Rack Pulls (just a few explosive reps to get the blood flowing)
3 x 225 lbs
3 x 315 lbs
3 x 365 lbs
even though high bar squats are easy on the back, front squats are even easier, and my back was pretty tight at this point from not being used to a ton of back squatting
Pullups
5 sets of 5, dead hang, 20 sec rest between sets
Dips
5 bw
3 sets of 5 with 100 lbs
5 bw
Woooo
5/3/1 - OHP Day (cycle 7, wave 3, day 3)
OHP
warmup
5 x 155 lbs strict
3 x 175 lbs push
2 x 195 lbs push (rep PR)
3 x 135 lbs strict
Incline Bench/Pullups
3 x 225 lbs incline
5 dead hang pullups
10 sets
3 x 235 lbs
1 x 245 lbs
1 x 265 lbs
OHP
warmup
5 x 155 lbs strict
3 x 175 lbs push
2 x 195 lbs push (rep PR)
3 x 135 lbs strict
Incline Bench/Pullups
3 x 225 lbs incline
5 dead hang pullups
10 sets
3 x 235 lbs
1 x 245 lbs
1 x 265 lbs
Used 455 as a training max today
5/3/1 - Deadlift Day (cycle 7, wave 3, day 4)
Trap Bar Deadlift
warmups
5 x 345 lbs
3 x 385 lbs
4 x 435 lbs (rep PR)
1 x 455 lbs
Dips/Pause Squats
3 pause squats at 225 lbs
3 dips with an 80 lb dumbbell
5 sets
nothing crazy
5/3/1 - Deadlift Day (cycle 7, wave 3, day 4)
Trap Bar Deadlift
warmups
5 x 345 lbs
3 x 385 lbs
4 x 435 lbs (rep PR)
1 x 455 lbs
Dips/Pause Squats
3 pause squats at 225 lbs
3 dips with an 80 lb dumbbell
5 sets
nothing crazy
If you want to talk, talk to your friends. If you want a girl to like you, listen to her, ask questions, and act like you are on the edge of your seat.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
5/3/1 - Bench Press Day (cycle 8, wave 1, day 1)
Bench Press
5 x 225 lbs
5 x 255 lbs
8-9 x 285 lbs (huuuuuuuge hit of tork, kinda went blank, big rep PR)
2 x 315 lbs (rep PR)
5 x 225 lbs close grip pause
Pullups
5 bw
5 x 65 lbs
5 x 80 lbs
4 x 100 lbs
4 sets of 10 bw
Incline Bench
5 x 225 lbs
1 x 245 lbs
1 x 265 lbs
missed 275 fvck
3 x 225 lbs
OHP
4 sets of 10 strict, 100 lbs
Bench Press
5 x 225 lbs
5 x 255 lbs
8-9 x 285 lbs (huuuuuuuge hit of tork, kinda went blank, big rep PR)
2 x 315 lbs (rep PR)
5 x 225 lbs close grip pause
Pullups
5 bw
5 x 65 lbs
5 x 80 lbs
4 x 100 lbs
4 sets of 10 bw
Incline Bench
5 x 225 lbs
1 x 245 lbs
1 x 265 lbs
missed 275 fvck
3 x 225 lbs
OHP
4 sets of 10 strict, 100 lbs
Thanks man. Don't have a scale, but I'd estimate still around 220. Have bout a 34 inch waist, 6'2",something like 16.5" arms I think. If I had to guess I'd say I'm maybe 18% bf. Probably between 16-19. Can kind of see abs most of the time
5/3/1 - Squat Day (cycle 8, wave 1, day 2)
Pause Squats (alllll paused today)
warmups
5 x 255 lbs
5 x 290 lbs
5 x 330 lbs
1 x 350 lbs
1 x 370 lbs
5 doubles of 315 lbs
2 singles of 335 lbs
2 singles of 345 lbs
1 x 350 lbs to finish
Pullups
5 bw
5 x 60 lbs
5 bw
5 x 60 lbs
3 bw
3 x 80 lbs
3 bw
3 x 80 lbs
3 bw
3 x 100 lbs
2 sets of 10 bw
Dips
5 bw
5 x 100 lbs
5 x 100 lbs
5 bw
5 x 100 lbs
5 x 100 lbs
5 bw
Ab Rollouts
3 sets of 10
5/3/1 - Squat Day (cycle 8, wave 1, day 2)
Pause Squats (alllll paused today)
warmups
5 x 255 lbs
5 x 290 lbs
5 x 330 lbs
1 x 350 lbs
1 x 370 lbs
5 doubles of 315 lbs
2 singles of 335 lbs
2 singles of 345 lbs
1 x 350 lbs to finish
Pullups
5 bw
5 x 60 lbs
5 bw
5 x 60 lbs
3 bw
3 x 80 lbs
3 bw
3 x 80 lbs
3 bw
3 x 100 lbs
2 sets of 10 bw
Dips
5 bw
5 x 100 lbs
5 x 100 lbs
5 bw
5 x 100 lbs
5 x 100 lbs
5 bw
Ab Rollouts
3 sets of 10
5/3/1 - Bench Press Day (cycle 8, wave 2, day 1)
Bench Press
warmups
3 x 235 lbs
3 x 270 lbs
5 x 305 lbs (rep PR)
3 x 235 lbs paused close grip
3 x 250 lbs paused close grip
Pullups
5 bw to warmup
3 x 70 lbs
3 x 80 lbs
3 x 90 lbs
3 x 100 lbs
3 x 110 lbs
5 bw dead hand to stretch out
Incline Bench
warmups
3 x 225 lbs
3 x 225 lbs
3 x 230 lbs
3 x 240 lbs
3 x 250 lbs
Dumbbell Row
5 x 110 lbs
5 x 120 lbs
5 x 130 lbs
Bench Press
warmups
3 x 235 lbs
3 x 270 lbs
5 x 305 lbs (rep PR)
3 x 235 lbs paused close grip
3 x 250 lbs paused close grip
Pullups
5 bw to warmup
3 x 70 lbs
3 x 80 lbs
3 x 90 lbs
3 x 100 lbs
3 x 110 lbs
5 bw dead hand to stretch out
Incline Bench
warmups
3 x 225 lbs
3 x 225 lbs
3 x 230 lbs
3 x 240 lbs
3 x 250 lbs
Dumbbell Row
5 x 110 lbs
5 x 120 lbs
5 x 130 lbs
