TheStig's Workout Log
- Thread starter TheStig
- Start date
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Don Juan
- Joined
- Jul 6, 2012
- Messages
- 145
- Reaction score
- 9
Jesus Christ, keep up the good work!
^^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
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
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
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
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
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
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
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
