TheStig's Workout Log

[TheStig]

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 435 lbs
3 x 455 lbs
2 x 475 lbs

then I got on the rings and did dips, pullups, and inverted hangs til I couldn't do any more

 

[TheStig]

Bench Press
5 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
4 x 295 lbs
2 x 315 lbs
12 x 225 lbs

Pullups
10 bodyweight
5 bodyweight
5 x 60 lbs
5 x 70 lbs
5 x 80 lbs
10 bodyweight

Rings
6 sets of 10 dips
3 sets of 5 inverted hangs

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
5 x 405 lbs
5 x 435 lbs
5 x 455 lbs
1 x 475 lbs
1 x 500 lbs

then 6 strict ohp reps of 135 lbs for kicks

 

[TheStig]

Back Squat
5 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 285 lbs
5 x 315 lbs
3 x 335 lbs
1 x 355 lbs failed the 2nd because I got out of my groove, got overzealous, so I sat in the bottom as long as I could before laying the bar to rest on the safety bars
1 x 315 lbs 5 sec pause
1 x 225 lbs what felt like a 20 sec pause

4 sets of ring dips were peppered throughout

Conventional Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs

ended with ring dips til exhaustion

 

[TheStig]

OHP
warmups
8 x 135 lbs
5 x 145 lbs
3 x 155 lbs
5 x 145 lbs
8 x 135 lbs

Ring Dips
bout 6 sets of 10

Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 435 lbs
1 x 455 lbs

Rack Pulls
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 455 lbs

Pullups
3 sets of 10

Inverted Hangs/Rollouts on the rings
3 sets of 5 each

 

[TheStig]

Bench Press
warmups
10 x 225 lbs
5 x 275 lbs
3 x 295 lbs
1 x 315 lbs
12 x 225 lbs

T Bar Rows
5 x 2 plates
5 x 3 plates
5 x 4 plates
5 x 5 plates

then a half hr on the rings, dips and pullups

 

[TheStig]

Tired sore and sweaty...this was a good one

Deep Pause Squats bout 3-5 sec pause
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 225 lbs
4 x 255 lbs
2 x 275 lbs
1 x 315 lbs
was gonna go for 325 lbs but my legs were trembling and I didn't feel like failing a rep
3 x 225 lbs with 10 sec pause each rep

Deficit Deadlifts don't know how tall the box was, but the tops of my feet were touching the bottom of the bar, did em like a clean kind of
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 335 lbs
3 x 315 lbs
1 x 335 lbs
3 x 315 lbs
5 x 315 lbs

Inverted Hangs on the rings pretty much just lever myself into an inverted hang keeping my body as straight as possible
8
6
5
3
1

 

[EFFORT]

I enjoy following your progress, keep up the good work.

 

[TheStig]

Thanks man

 

[TheStig]

More laid back lift

OHP
strict
10 x bar
10 x 95 lbs
5 x 135 lbs
5 x 135 lbs
5 x 135 lbs
push
5 x 135 lbs

T Bar Row
25 x 1 plate
15 x 2 plates
10 x 3 plates
5 x 4 plates
5 x 5 plates

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

Ring pullups/dips
alternating 5 sets of 5 each

 

[TheStig]

Was gonna lift today, even though I'm sick, but when I got home from class I fell asleep for 4.5 hrs, now the gym is closed.

Here's yesterday's

Bench Press
10 x 135 lbs
10 x 225 lbs
8 x 255 lbs
6 x 275 lbs

T Bar Row
10 x 1 plate
10 x 2 plates
8 x 3 plates
6 x 4 plates
5 x 5 plates

Incline Bench
10 x 135 lbs
5 x 185 lbs
6 x 225 lbs

Pendlay Rows
10 x 135 lbs
8 x 185 lbs
8 x 185 lbs
8 x 185 lbs

Ring Dips
3 sets of 10

ended with 10 inverted hangs

 

[TheStig]

still felt fcking terrible today, but I sucked it up anyway and decided to see where things go

Back Squat very explosive
3 x 135 lbs
3 x 155 lbs
3 x 175 lbs
3 x 195 lbs
3 x 215 lbs
3 x 235 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
1 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 365 lbs decided to stop here because I felt if I'd have gone to 385 I would have had to grind it out...didn't want that
3 x 315 lbs
3 x 225 lbs long pause
5 x 135 lbs super super close stance

Deficit Pulls
3 x 135 lbs
3 x 185 lbs
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs

wasn't too bad. every rep had a nice pop to it, got the bar flexing on squats

 

[InnerHappiness]

Bench Press: 6 x 275 lbs

Jesus Christ, keep up the good work!

 

[TheStig]

^^Thanks man













I've decided I will only update when anything noteworthy goes down. Since I'm here anyway, here's today's workout:

Back Squat (getting deeper every session...I think my injured knee from a few years ago is slowly gaining more flexibility...knee can bend to about a 45 degree angle now, whereas my good knee can go calf to hamstring)

3 x 135 lbs
3 x 155 lbs
3 x 175 lbs
3 x 195 lbs
3 x 215 lbs
3 x 235 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
3 x 315 lbs
1 x 335 lbs
1 x 355 lbs
0 x 375 lbs I descended way too fast
1 x 315 lbs 5 sec pause at the bottom
2 x 315 lbs

Then 4x8, 2x5 ring dips and ab rollouts

The squats were really popping, could get bar flex at only 235 lbs

 

[Pin]

Your lifts are pretty strong, got any pics of your current body? Just interested, thanks

 

[TheStig]

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

 

[TheStig]

Felt good today

High Bar Back Squat
5 x 185 lbs
5 x 245 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
then 5 sets of 3 with 315, working on explosiveness

Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
worked on speed
3 x 365 lbs
3 x 365 lbs
6 x 365 lbs

Bench Press/Pullups
10 x 225 lbs bench
10 pullups
8 x 225 lbs
8 pullups
6 x 225 lbs
6 pullups
4 x 225 lbs
4 pullups
2 paused reps x 225 lbs
2 pullups

Then 3 sets of 10 ab wheel rollouts

 

[AAAgent]

damn bro. good sh1t. didn't know your lifts were that monstrous. Keep it up.

Looking at your numbers, i feel like a baby. What's your height and weight?

 

[TheStig]

Thanks dude

6'2"
235-240 lbs just depends on the day
if I don't eat much and drink a lot of water and piss a lot I can get down to about 228 but that's always unintentional




took a squat form video yesterday, maybe I'll post it when I find the time

 

[marmel75]

damn bro. good sh1t. didn't know your lifts were that monstrous. Keep it up.

Looking at your numbers, i feel like a baby. What's your height and weight?

Lol, don't look at my numbers then...you'd feel like an unborn child, hahahaha

 

[AAAgent]

I refuse to be an unborn child. I'm going to break the 900lb club or die trying. I will atleast make kiddy weights.