TheStig's Workout Log

[TheStig]

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

OH Press
warmups
3 x 125 lbs
3 x 140 lbs
3 x 160 lbs
5 x 135 lbs (this one was extra)

Pullups (by far the hardest thing done today)
5 sets of 10

Bench Press
5 sets of 10 with 170 lbs
(started off super easy but I struggled to get the last few reps of the last set)

Bent Over Dumbbell Row
5 sets of 10 with 100 lb dumbbells
for the last 2 sets they were also banded to the floor....sucked so good

Much better day. Way more focused. 45 minutes. Also fasted.

 

[TheStig]

Well, it's been about 9.5 hrs since I finished this OH Press workout, and I just now got finished with my deadlift workout, after spending all day at school. I can't lift tomorrow because I'll be even busier with school, so I decided I'd just do it now, that way I'm good and tired to get some good sleep tonight.

Pre workout this morning: OG Jack3d.
Pre workout this evening: remnants of what was left in the coffee pot, 3.2 g beta alanine, ~5g creatine mono, 200 mg l-theanine

Needless to say I was in the zone all day. Killed it this morning, killed it in my studies, and killed it just now. In a bit I'll be killin' fools on battlefield 4 lol

5/3/1 - Deadlift Workout (cycle 3, wave 2, day 2)

Conventional Deadlift
warmups
3 x 315 lbs
3 x 355 lbs
3 x 405 lbs
then another 3 x 405 lbs

Back & Front Squats (50% 1RM, based on 375 1RM back squat, 340 1RM front squat)
back
2 sets of 10 with 185 lbs
1 set of 5 with 185 lbs
front
2 sets of 10 with 170 lbs
1 set of 5 with 170 lbs

Dips & Ab Rollouts (brought the ab wheel over to the dip bars and went at it as fast as possible
15 dips
15 rollouts
15 dips
15 rollouts
10 dips
10 rollouts
10 dips
10 rollouts

I fvcking love lifting. Today was densely packed with alllll kindzz of mental and physical work

 

[TheStig]

I hear ya, I'm on a one week tapering off period (no weightlifting, only walking and light swimming) and it's killing me. I may end my week off a couple days early..

A question: what's your opinion on the creatine and other supplements, do they significantly help with increases in your lifts, recovery, and muscle growth?

Creatine, I've noticed, normally leads to more endurance, but I don't know if it really aids in recovery. I'm sure it does a small amount, but not really noticeable. Beta alanine DEFINITELY gives me some endurance, but again, does nothing for recovery.

As far as muscle growth, I don't really think I've gotten a whole lot bigger (still am a bit though), but I am getting more defined as fat slowly seeps away. I'd estimate that I'm around 14-15% bf, because I'm veiny as f*ck all over my arms, shoulders, and chest, my legs are decently defined, but I'm nowhere near a 6 pack. This time last year I was probably closer to 20%, but not over that. Different people's fat distributions are different, and all my fat seems to be stored in my lower abdomen. I still can see a shade of abs if I flex right. I also can feel each individual ab bump, and they're pretty big. I would take a guess and say I'd have a very muscular well defined 6 pack if I was around 10% bf. I guess it just comes with the way I workout, loooooots of core stimulation.

And then lastly, the only time I've noticed better recovery, is when I down a nice protein shake (muscle milk atm, which is more of a meal replacement), and eat plenty of food, which is common sense. Bananas and plenty of sleep especially help.

Basically the only useful supplements (in my experience) are creatine, protein, beta alanine, and a good pre workout (kick in the ass energy kind, I'm not really a fan of 'pump' supplements).

Oh and the l-theanine was more for focus. I use it a lot for school. Pop 200-400mg before drinking coffee, and you're golden. Caffeine and theanine are very synergistic. The theanine smooths out the feeling of restlessness caffeine brings, but leaves the mental boost, and provides a boost of it's own.

I think I can give you the green light to end your taper-off period early haha

 

[Demonpenz]

beast mode activated.

 

[TheStig]

Fvck these past couple of days, work and school have been some fvcking bullsh1t. I think I did alright with this workout.

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

Bench Press
warmups
3 x 220 lbs
3 x 250 lbs
3 x 280 lbs
was fvcking angry as motherfvcking fvck so I also did 3 quick singles of 315lbs

Pendlay Rows
10 x 135 lbs
4 x 10 x 225 lbs

OH Press
5x10 x 95 lbs strict

Dips
10, 10, then 30 in a row

this is what I wish I was doing right now (it's accurate as to how I'm feeling right now too...."FVCK YOUUUU!!!!!!")
https://www.youtube.com/watch?v=R3FoLv-J854

And I also have to work 12 hrs tomorrow.....................I'm gonna murder those 12 hrs by working hard as all fvck

holy sh1t I love lifting

wanna lift the entire fvcking earth right now

rage

so much rage

animal rage

is a good pre workout

 

[TheStig]

Work sucked yesterday...it was ok, but long.

Got a good night's sleep, and hit it hard today.

Still kinda irritated but not really in a super pissed mood like I was the last couple days.

5/3/1 - Front Squat Day

Front Squat
warmups
3 x 235 lbs
3 x 270 lbs
4 x 305 lbs (rep PR, coulda done more probably but I wanted some left in the tank)
kept going a little heavier cuz I had that Pete Rubish attitude going on
1 x 315 lbs
1 x 350 lbs (2nd time I've ever hit it)

Deadlifts (extremely fast, violent speed pulls)
5 sets of 10 x 225 lbs

Pullups
5 sets of 10

GHRs
3 sets of 10

Mmmmmmmmmm good times

 

[TheStig]

Pretty good day

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

OH Press
warmups
5 x 135 lbs
3 x 150 lbs
3 x 170 lbs (was strict up to this point, had a slight push)
5 x 135 lbs

Pendlay Rows (really liking these right now)
10 x 135 lbs
10 x 225 lbs
10 x 250 lbs (this was a killer)
10 x 225 lbs
10 x 225 lbs

Bench Press
20 x 135 lbs
10 x 185 lbs
10 x 185 lbs
10 x 185 lbs

Pullups
15, 15, 10, 10, 6, 5.5

 

[TheStig]

Good lift today, had access to a Texas Deadlift Bar...maaaan those are nice

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

Conventional Deadlift
warmups
5 x 335 lbs
3 x 375 lbs
3 x 425 lbs
extra sets (felt good today):
1 x 445 lbs
1 x 455 lbs
11 singles of 405 lbs

Squat
front
2 sets of 10 and a set of 5 with 170 lbs
back
2 sets of 10 and a set of 5 with 185 lbs

Dips
20, 15, 10, 5

Ab Rollouts
5 sets of 10

Haven't been setting many PRs lately, but that's ok, because I'm focusing on violent, controlled speed. So yeah, everything has been going up faster, which means gainz may be on the way.

 

[Krueg]

Still killin' it, great work!

 

[TheStig]

Thanks man! Really liking 531 so far

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

Bench Press
warmups
5 x 235 lbs
3 x 265 lbs
1 x 295 lbs (+1 more rep)
extra work
2 x 315 lbs
12 x 225 lbs

Pendlay Rows
10 x 135 lbs
10 x 225 lbs
2x5 x 275 lbs (might as well have been one set, 30 sec rest between each set of 5)
10 x 225 lbs
10 x 135 lbs

OH Press (strict)
5 sets of 10 x 95 lbs

Dips
shoulders crapped out after 3 sets of 10, so I opted for..

..Toes To Bar
2 sets of 10

 

[TheStig]

What a damn good end to the heavy portion of this cycle

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

Front Squat (strictly stuck to the 531 scheme today)
warmups
5 x 255 lbs
3 x 285 lbs
1 x 320 lbs + 2 extra reps which = 3 reps x 320(REP PR!!!!)

Speed Pulls
5 sets of 10, 235 lbs

GHRs
2 sets of 15

Pullups
3 sets of 10

Yeah buddy! Lightweight!

 

[TheStig]

Seriously thinking about skipping deload week

 

[DanZy]

Seriously thinking about skipping deload week

Don't schedule your deloads, do them when you feel that your body needs it

 

[TheStig]

Don't schedule your deloads, do them when you feel that your body needs it

The only reason I have them is because in 5/3/1, a deload is every 4th week, it's part of the program.

Yeah, gonna start not doing them unless I need em.

 

[TheStig]

Well, I'm pretty exhausted, and I think skipping this deload was the right choice
Switching my upper/lower days around this week too

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

Bench Press
warmups
5 x 205 lbs
5 x 240 lbs
5 x 270 lbs
extra work
1 x 295 lbs
1 x 315 lbs

Pendlay Rows (pretty much my go-to pulling assistance now, it's really helped my grip and posterior chain a lot)
10 x 135 lbs
4 sets of 10 with 225 lbs

Dips
15, 15, 10, 10

Pullups
10, 10, 10, 7, 3, 5, 3, 2 (still 50 total, but I was getting reaaaally fatigued in the biceps and lats)

Since I'm pretty tired (not great sleep last night), both mentally and physically, I think I'll just go to bed earlier tonight, and work on school stuff early tomorrow (tons of fun). Are there any fellow engineers/engineering majors that read this?

 

[TheStig]

For some reason I was groggy all day, got ok sleep, so I don't know what it was. Looking over my spreadsheet for today's workout had me dreading it. Not because I didn't wanna do it, it was because I didn't want to suck. It went alright. Looks easy on paper but all day, doing 295x5 on the front squat seemed like a monumental task.

5/3/1 - Front Squat Day (cycle 4, wave 1, day 2)

Front Squat
warmups
5 x 225 lbs
5 x 260 lbs
5 x 295 lbs
extra work
1 x 315 lbs
5 x 225 lbs

Speed Pulls
3 sets of 10, with 245 lbs

Pullups
4 sets of 10

GHRs
3 sets of 10

Ab Rollouts
1 set of 30

 

[TheStig]

Less than stellar on the OH press for sure

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

OH Press
warmup
5 x 120 lbs
5 x 135 lbs

then I could not get one strict rep of 155 lbs

I was supposed to do a last set of 5

fvckin sucked

so I did 3 singles, and a double, push pressed it

no fvcking clue what happened besides just not being mentally prepared

then did 3 x 135 lbs, strict

Pendlay Rows
10 x 135 lbs
10 x 225 lbs
2x5x275 lbs
10 x 225 lbs
10 x 135 lbs

Bench Press
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 205 lbs
10 x 185 lbs

Pullups
3 sets of 10, 1 set of 5

Dips
3 sets of 10, 1 set of 5

Ab Rollouts
one set of 35

 

[TheStig]

What a great lift...bar speed was phenomenal on every set today

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

Conventional Deadlift
warmups
5 x 295 lbs
5 x 340 lbs
5 x 385 lbs
extra work
1 x 405 lbs
1 x 430 lbs
1 x 455 lbs
1 x 405 lbs
1 x 315 lbs
1 x 225 lbs

really working that power

Squats
front
2 sets of 10 and a set of 5 with 185 lbs
back (high bar of course)
2 sets of 10 and a set of 5 with 225 lbs

Dips/Pullups
3 sets of 10 each
on the pullups I was doing them so explosively I'd get airborne and switch from a supinated to a pronated grip in mid air, for each rep
no kipping either, none of that gay ass crossfit kipping bullsh1t
alllllll lat power

 

[Purefilth]

You little beast you!

 

[TheStig]

Thanks filth! Been awhile