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TheStig's Workout Log
- Thread starter TheStig
- Start date
I deadlifted 500 lbs today and feel fvcking amazing.
5/3/1 - Squat Day (cycle 8, wave 2, day 2)
Pause Squat
warmups
3 x 270 lbs
3 x 310 lbs
3 x 350 lbs
extra work
1 x 365 lbs
1 x 375 lbs
1 x 385 lbs (PR for paused)
7 singles (315, 315, 325, 330, 335, 340, 350)
Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 465 lbs
1 x 480 lbs
1 x 500 lbs (PR!)
Now I gotta get 500 on conventional.
5/3/1 - Squat Day (cycle 8, wave 2, day 2)
Pause Squat
warmups
3 x 270 lbs
3 x 310 lbs
3 x 350 lbs
extra work
1 x 365 lbs
1 x 375 lbs
1 x 385 lbs (PR for paused)
7 singles (315, 315, 325, 330, 335, 340, 350)
Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 465 lbs
1 x 480 lbs
1 x 500 lbs (PR!)
Now I gotta get 500 on conventional.
5/3/1 - OHP Day (cycle 8, wave 2, day 3)
OHP
warmups
3 x 145 lbs strict
3 x 165 lbs strict (PR)
5 x 185 lbs push (PR)
Rack Pulls (from slightly below the knee, so I mostly took legs out of the equation)
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 440 lbs
2 x 455 lbs
1 x 475 lbs
1 x 505 lbs (PR!)
Incline Bench (never mentioned it before, but I always go through full ROM all the way down to the chest, none of this halfway bullsh1t)
3 x 225 lbs
3 x 225 lbs
3 x 235 lbs
3 x 240 lbs
3 x 250 lbs
Boom. Done.
OHP
warmups
3 x 145 lbs strict
3 x 165 lbs strict (PR)
5 x 185 lbs push (PR)
Rack Pulls (from slightly below the knee, so I mostly took legs out of the equation)
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 440 lbs
2 x 455 lbs
1 x 475 lbs
1 x 505 lbs (PR!)
Incline Bench (never mentioned it before, but I always go through full ROM all the way down to the chest, none of this halfway bullsh1t)
3 x 225 lbs
3 x 225 lbs
3 x 235 lbs
3 x 240 lbs
3 x 250 lbs
Boom. Done.
5/3/1 - Deadlift Day (cycle 8, wave 2, day 4)
Conventional Deadlift
warmups
3 x 345 lbs
3 x 395 lbs
3 x 445 lbs
all reps dead stop, no touch n go
Pause Squats (deeeeeeeep as fvck)
warmups
5 sets of 3, 315 lbs
Pullups/Dips
20 pullups
then immediately after
30 dips
left me out of breath
Good to be firing on all cylinders again. Also recently got an engineering job that I start in less than two months...gotta make it through this semester, which has fvcking blown so far. Great subject material, but the last two nights I was up til 4am doing school work.
Conventional Deadlift
warmups
3 x 345 lbs
3 x 395 lbs
3 x 445 lbs
all reps dead stop, no touch n go
Pause Squats (deeeeeeeep as fvck)
warmups
5 sets of 3, 315 lbs
Pullups/Dips
20 pullups
then immediately after
30 dips
left me out of breath
Good to be firing on all cylinders again. Also recently got an engineering job that I start in less than two months...gotta make it through this semester, which has fvcking blown so far. Great subject material, but the last two nights I was up til 4am doing school work.
Hit a couple new PRs today
5/3/1 - Bench Press Day (cycle 8, wave 3, day 1)
Bench Press
warmups
5 x 255 lbs
3 x 285 lbs
2 x 320 lbs (PR)
extra work
3 x 225 close grip paused
3 x 250 lbs close grip paused
Pullups
5 bw
5 x 70 lbs
5 x 85 lbs
3 x 100 lbs
2 sets of 10 bw
Dips
5 bw
4 sets of 3 x 100 lbs
5 bw
Incline Bench
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 245 lbs
3 x 255 lbs
1 x 265 lbs
1 x 275 lbs (PR! went up eeeeasy)
0 x 280 lbs (didn't epically fail..barely missed it)
3 x 225 lbs
songs that pushed me: Roll Right, Bullet in the Head
Sounded phenomenal through these
5/3/1 - Bench Press Day (cycle 8, wave 3, day 1)
Bench Press
warmups
5 x 255 lbs
3 x 285 lbs
2 x 320 lbs (PR)
extra work
3 x 225 close grip paused
3 x 250 lbs close grip paused
Pullups
5 bw
5 x 70 lbs
5 x 85 lbs
3 x 100 lbs
2 sets of 10 bw
Dips
5 bw
4 sets of 3 x 100 lbs
5 bw
Incline Bench
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 245 lbs
3 x 255 lbs
1 x 265 lbs
1 x 275 lbs (PR! went up eeeeasy)
0 x 280 lbs (didn't epically fail..barely missed it)
3 x 225 lbs
songs that pushed me: Roll Right, Bullet in the Head
Sounded phenomenal through these
Last edited:
5/3/1 - Squat Day (cycle 8, wave 3, day 2)
Back Squat
warmups
5 x 290 lbs
3 x 330 lbs
1 x 370 lbs
extra work
1 x 380 lbs
5 sets of 3 with 315 lbs, paused
Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 475 lbs
1 x 510 lbs (PR!)
Pullups/Dips
just 5 sets of 10 each, bodyweight
Back Squat
warmups
5 x 290 lbs
3 x 330 lbs
1 x 370 lbs
extra work
1 x 380 lbs
5 sets of 3 with 315 lbs, paused
Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 475 lbs
1 x 510 lbs (PR!)
Pullups/Dips
just 5 sets of 10 each, bodyweight
5/3/1 - OHP Day (cycle 8, wave 3, day 3)
OHP
warmups
5 x 150 lbs strict
3 x 170 lbs push
2 x 190 lbs push (PR)
extra work
1 x 205 lbs push
0 x 225 lbs push (tried twice and stalled halfway)
Incline Bench
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs
0 x 280 lbs (again, soooo close....I'll get it soon)
Pullups
5 bw
5 x 75 lbs
5 x 75 lbs
10 bw
OHP
warmups
5 x 150 lbs strict
3 x 170 lbs push
2 x 190 lbs push (PR)
extra work
1 x 205 lbs push
0 x 225 lbs push (tried twice and stalled halfway)
Incline Bench
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs
0 x 280 lbs (again, soooo close....I'll get it soon)
Pullups
5 bw
5 x 75 lbs
5 x 75 lbs
10 bw
Yessir indeed.
5/3/1 - Deadlift Day (cycle 8, wave 3, day 4)
Conventional Deadlift
warmups
5 x 370 lbs
3 x 420 lbs
1 x 470 lbs
extra work
15 singles of 405, each done 20-30 sec apart, I wanted high quality reps
Back Squat (paused)
warmups
2 x 315 lbs
2 x 320 lbs
2 x 325 lbs
2 x 330 lbs
1 x 335 lbs
1 x 355 lbs
Pullups/Dips
3 sets of 10 each, bodyweight
5/3/1 - Deadlift Day (cycle 8, wave 3, day 4)
Conventional Deadlift
warmups
5 x 370 lbs
3 x 420 lbs
1 x 470 lbs
extra work
15 singles of 405, each done 20-30 sec apart, I wanted high quality reps
Back Squat (paused)
warmups
2 x 315 lbs
2 x 320 lbs
2 x 325 lbs
2 x 330 lbs
1 x 335 lbs
1 x 355 lbs
Pullups/Dips
3 sets of 10 each, bodyweight
Stats update for anyone who's curious:
I actually weighed myself and took measurements all over my body, plugged in those numbers into a bunch of different bodyfat % calculators and took an average.
Stats
Height: 6'2"
Weight: 228.4 lbs
Waist: 35"
Biceps: 17"
Forearms: 14"
I took a bunch more measurements but these are the only ones anyone is ever interested in.
BF%: ~18%
Best Lifts
Bench Press: 335 lbs (haven't tested this in a while)
Strict Press: 165-170?
Push Press: 225 lbs
Front Squat: 355 lbs
Back Squat: 385 lbs (high bar olympic style), I've done 425ish low bar before but the form was horrendous
Conventional Deadlift: 475 lbs ( also haven't tested this in awhile)
Trap Bar Deadlift: 510 lbs
Weighted Dips: 1 rep of 170 lbs (me + a 100 lb dumbbell + a 70 lb dumbbell)
Weighted Pullups: 3 reps of 120 lbs
BF% sounds about right. I can sometimes see ab outlines, but definitely feel huge bumps of muscle under the fat. I'm not into all that cutting and bulking, but I might just start watching what I eat (right now I eat whatever the fvck), so I can get a better strength to BW ratio.
Gotta work on the bench, squat, ohp. Deads and everything else have been going fine.
I actually weighed myself and took measurements all over my body, plugged in those numbers into a bunch of different bodyfat % calculators and took an average.
Stats
Height: 6'2"
Weight: 228.4 lbs
Waist: 35"
Biceps: 17"
Forearms: 14"
I took a bunch more measurements but these are the only ones anyone is ever interested in.
BF%: ~18%
Best Lifts
Bench Press: 335 lbs (haven't tested this in a while)
Strict Press: 165-170?
Push Press: 225 lbs
Front Squat: 355 lbs
Back Squat: 385 lbs (high bar olympic style), I've done 425ish low bar before but the form was horrendous
Conventional Deadlift: 475 lbs ( also haven't tested this in awhile)
Trap Bar Deadlift: 510 lbs
Weighted Dips: 1 rep of 170 lbs (me + a 100 lb dumbbell + a 70 lb dumbbell)
Weighted Pullups: 3 reps of 120 lbs
BF% sounds about right. I can sometimes see ab outlines, but definitely feel huge bumps of muscle under the fat. I'm not into all that cutting and bulking, but I might just start watching what I eat (right now I eat whatever the fvck), so I can get a better strength to BW ratio.
Gotta work on the bench, squat, ohp. Deads and everything else have been going fine.
No preworkout today, and running on low sleep. Had a full half day of class and schoolwork before I lifted. I'm gonna try and catch a powernap because I still have several hours of stuff to do before I can actually go to bed.
5/3/1 - Bench Press Day (cycle 9, wave 1, day 1)
Bench Press
warmups
5 x 225 lbs
5 x 255 lbs
5 x 295 lbs
extra work
4 x 315 lbs (PR!)
3 x 320 lbs (where the f did that come from? PR!)
close grip pause
3 x 225 lbs
3 x 245 lbs
Pullups/Toes to Bar
40 pullups
20 toes to bar
in various sets
Incline Bench
3 x 225 lbs
3 x 225 lbs
3 x 230 lbs
1 x 245 lbs
1 x 265 lbs
1 x 280 lbs (PR!)
What an odd day to have 3 PRs.
5/3/1 - Bench Press Day (cycle 9, wave 1, day 1)
Bench Press
warmups
5 x 225 lbs
5 x 255 lbs
5 x 295 lbs
extra work
4 x 315 lbs (PR!)
3 x 320 lbs (where the f did that come from? PR!)
close grip pause
3 x 225 lbs
3 x 245 lbs
Pullups/Toes to Bar
40 pullups
20 toes to bar
in various sets
Incline Bench
3 x 225 lbs
3 x 225 lbs
3 x 230 lbs
1 x 245 lbs
1 x 265 lbs
1 x 280 lbs (PR!)
What an odd day to have 3 PRs.
Purefilth
Master Don Juan
Bf At 18% I was so strong. Now I'm more like 11%, cut down due to shoulder injuries, but still as strong (just not on the bench)
Yeah, no real reason that I want to get super lean, I mean it'd be cool and all but getting stronger(relatively) is addicting as fvck. I'd like to sit right at 14-15%
I hope that shoulder heals sometime this millennium lol
5/3/1 - Squat Day (cycle 9, wave 1, day 2)
Back Squat
warmups
5 x 260 lbs
5 x 300 lbs
5 x 340 lbs
extra work
just 1 x 380 lbs
Conventional Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
1 x 365 lbs
1 x 385 lbs
1 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 465 lbs
said fvck it and went for it
1 x 500 lbs (THAT'S WHAT I'VE BEEN WAITING FOR! finally got 500 conventional from the floor)
Dips
5 bw
3 x 100 lbs
3 x 110 lbs
3 x 125 lbs
3 x 150 lbs
3 x 125 lbs
3 x 110 lbs
6 x 100 lbs
5 bw
Pullups
5 bw
3 x 100 lbs (that def wasn't happening again lol)
3 x 80 lbs
3 x 60 lbs
3 sets of 10 bw
I hope that shoulder heals sometime this millennium lol
5/3/1 - Squat Day (cycle 9, wave 1, day 2)
Back Squat
warmups
5 x 260 lbs
5 x 300 lbs
5 x 340 lbs
extra work
just 1 x 380 lbs
Conventional Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
1 x 365 lbs
1 x 385 lbs
1 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 465 lbs
said fvck it and went for it
1 x 500 lbs (THAT'S WHAT I'VE BEEN WAITING FOR! finally got 500 conventional from the floor)
Dips
5 bw
3 x 100 lbs
3 x 110 lbs
3 x 125 lbs
3 x 150 lbs
3 x 125 lbs
3 x 110 lbs
6 x 100 lbs
5 bw
Pullups
5 bw
3 x 100 lbs (that def wasn't happening again lol)
3 x 80 lbs
3 x 60 lbs
3 sets of 10 bw
Purefilth
Master Don Juan
Good work champion. That 500 feels so right!
Thanks man. Today sucked. Spent 10 hrs on problem sets. Still not done. 3 exams coming up.
5/3/1 - OHP Day (cycle 9, wave 1, day 3)
OHP
warmups
5 x 135 lbs strict
5 x 155 lbs push
5 x 175 lbs push
just wasn't feeling it
3 sets of 3 135 lbs strict
Spent about 15 minutes doing pendlay rows, hang cleans, clean pulls with 135 lbs. Working on clean form....it's been quite awhile.
Pullups/Dips
3 sets of 10 each bodyweight
Incline Bench
3 x 225 lbs
3 x 245 lbs
1 x 265 lbs
2 x 275 lbs (rep PR)
5/3/1 - OHP Day (cycle 9, wave 1, day 3)
OHP
warmups
5 x 135 lbs strict
5 x 155 lbs push
5 x 175 lbs push
just wasn't feeling it
3 sets of 3 135 lbs strict
Spent about 15 minutes doing pendlay rows, hang cleans, clean pulls with 135 lbs. Working on clean form....it's been quite awhile.
Pullups/Dips
3 sets of 10 each bodyweight
Incline Bench
3 x 225 lbs
3 x 245 lbs
1 x 265 lbs
2 x 275 lbs (rep PR)
5/3/1 - Deadlift Day (cycle 9, wave 1, day 4)
Conventional Deadlift
warmups
5 x 325 lbs
5 x 375 lbs
5 x 425 lbs
Pause Squats
warmups
5 x 275 lbs
3 x 315 lbs
3 x 335 lbs
1 x 355 lbs
1 x 375 lbs
Pullups/Dips
20 each
Conventional Deadlift
warmups
5 x 325 lbs
5 x 375 lbs
5 x 425 lbs
Pause Squats
warmups
5 x 275 lbs
3 x 315 lbs
3 x 335 lbs
1 x 355 lbs
1 x 375 lbs
Pullups/Dips
20 each
5/3/1 - Bench Press Day (cycle 9, wave 2, day 1)
Bench Press
warmups
3 x 240 lbs
3 x 275 lbs
3 x 310 lbs
extra work
1 x 335 lbs
0? x 345 lbs (stalled about halfway,pushed up a bit again, but the spotter grabbed it...not sure if I would've got it or not so I won't count it)
3 x 265 close grip pause
Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 435 lbs
3 x 460 lbs
Incline Bench
5 x 225 lbs
3 x 245 lbs
3 x 255 lbs
3 x 275 lbs (rep PR)
3 sets of 5 with 225 lbs
Pullups/Dips
a whole bunch, just did sets til absolute failure
Bench Press
warmups
3 x 240 lbs
3 x 275 lbs
3 x 310 lbs
extra work
1 x 335 lbs
0? x 345 lbs (stalled about halfway,pushed up a bit again, but the spotter grabbed it...not sure if I would've got it or not so I won't count it)
3 x 265 close grip pause
Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 435 lbs
3 x 460 lbs
Incline Bench
5 x 225 lbs
3 x 245 lbs
3 x 255 lbs
3 x 275 lbs (rep PR)
3 sets of 5 with 225 lbs
Pullups/Dips
a whole bunch, just did sets til absolute failure
5/3/1 - Squat Day (cycle 9, wave 2, day 2)
Back Squat (pause)
warmups
3 x 280 lbs
3 x 320 lbs
3 x 360 lbs
extra
5 singles 315 lbs
2 x 325 lbs
1 x 335 lbs
1 x 350 lbs
Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 455 lbs
Dips
5 bw
3 x 45 lbs
3 x 90 lbs
3 x 135 lbs
1 x 160 lbs
2 x 135 lbs
20 bw
Pullups
3 sets of 10
Back Squat (pause)
warmups
3 x 280 lbs
3 x 320 lbs
3 x 360 lbs
extra
5 singles 315 lbs
2 x 325 lbs
1 x 335 lbs
1 x 350 lbs
Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 455 lbs
Dips
5 bw
3 x 45 lbs
3 x 90 lbs
3 x 135 lbs
1 x 160 lbs
2 x 135 lbs
20 bw
Pullups
3 sets of 10
5/3/1 - OHP Day (cycle 9, wave 2, day 3)
OH Press
warmups
3 x 145 lbs strict
3 x 165 lbs first two were strict
4 x 185 lbs push (rep PR)
5 sets of 135 lbs, 3 strict reps
Incline Bench/Pullups (5 deadhang pullups between each bench set)
3 x 225 lbs
3 x 225 lbs
3 x 235 lbs
3 x 235 lbs
3 x 245 lbs
1 x 255 lbs
1 x 265 lbs
1 x 275 lbs
0 x 285 lbs (probably will get it next week)
3 x 225 lbs
Pullups
3 x 45 lbs
3 x 50 lbs
3 x 55 lbs
3 x 60 lbs
3 x 65 lbs
3 x 70 lbs
3 x 75 lbs
then a whole bunch of bodyweight pullups while I was talking with another regular at my gym
It was funny, this guy only ever does bench, curls, and a whole lotta talking. Today he was telling me that he has some prohormones on the way. He basically said he's gotta cheat nature because nature cheated him. I've never seen the guy put in a hard workout ever. So how does he know that he doesn't have the tools to get it done LOL :crackup:
But whatever, I don't have anything against people who wanna take shiiit. Do what ya want
OH Press
warmups
3 x 145 lbs strict
3 x 165 lbs first two were strict
4 x 185 lbs push (rep PR)
5 sets of 135 lbs, 3 strict reps
Incline Bench/Pullups (5 deadhang pullups between each bench set)
3 x 225 lbs
3 x 225 lbs
3 x 235 lbs
3 x 235 lbs
3 x 245 lbs
1 x 255 lbs
1 x 265 lbs
1 x 275 lbs
0 x 285 lbs (probably will get it next week)
3 x 225 lbs
Pullups
3 x 45 lbs
3 x 50 lbs
3 x 55 lbs
3 x 60 lbs
3 x 65 lbs
3 x 70 lbs
3 x 75 lbs
then a whole bunch of bodyweight pullups while I was talking with another regular at my gym
It was funny, this guy only ever does bench, curls, and a whole lotta talking. Today he was telling me that he has some prohormones on the way. He basically said he's gotta cheat nature because nature cheated him. I've never seen the guy put in a hard workout ever. So how does he know that he doesn't have the tools to get it done LOL :crackup:
But whatever, I don't have anything against people who wanna take shiiit. Do what ya want
Last edited:
Ehhh, strength just wasn't there...but that might have something to do with the fact that today I lifted about 20 mins after I woke up...normally I lift in the afternoon/evening
5/3/1 - Deadlift Day (cycle 9, wave 2, day 4)
Conventional Deadlift
warmups
3 x 350 lbs
3 x 400 lbs
only was able to get 1 x 450 lbs
probably could've got 2 more reps but I didn't wanna comprimise form, not that I'm a form nazi...but it would've been really really bad
Back Squat
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs
5 x 195 lbs
5 x 215 lbs
5 x 235 lbs
5 x 255 lbs
5 x 275 lbs
5 x 295 lbs
1 x 315 lbs
1 x 335 lbs
1 x 355 lbs
ended with 3 sets of 3 with 315 lbs
5/3/1 - Deadlift Day (cycle 9, wave 2, day 4)
Conventional Deadlift
warmups
3 x 350 lbs
3 x 400 lbs
only was able to get 1 x 450 lbs
probably could've got 2 more reps but I didn't wanna comprimise form, not that I'm a form nazi...but it would've been really really bad
Back Squat
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs
5 x 195 lbs
5 x 215 lbs
5 x 235 lbs
5 x 255 lbs
5 x 275 lbs
5 x 295 lbs
1 x 315 lbs
1 x 335 lbs
1 x 355 lbs
ended with 3 sets of 3 with 315 lbs
Benched tree fiddy and snapped a weight belt
5/3/1 - Bench Press Day (cycle 9, wave 3, day 1)
Bench Press
warmups
5 x 255 lbs
3 x 290 lbs
2.5 x 325 lbs (rep PR)
extra work
1 x 340 lbs
1 x 350 lbs (PR)
3 x 315 lbs
Dips
5 bw
5 x 45 lbs
5 x 90 lbs
3 x 135 lbs
2 x 160 lbs (this is where the belt snapped)
3 x 135 lbs
5 x 90 lbs
10 bw
Pendlay Rows
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
5 x 225 lbs
Lots and lots of pullups were done throughout the entire lift while I rested
5/3/1 - Bench Press Day (cycle 9, wave 3, day 1)
Bench Press
warmups
5 x 255 lbs
3 x 290 lbs
2.5 x 325 lbs (rep PR)
extra work
1 x 340 lbs
1 x 350 lbs (PR)
3 x 315 lbs
Dips
5 bw
5 x 45 lbs
5 x 90 lbs
3 x 135 lbs
2 x 160 lbs (this is where the belt snapped)
3 x 135 lbs
5 x 90 lbs
10 bw
Pendlay Rows
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
5 x 225 lbs
Lots and lots of pullups were done throughout the entire lift while I rested
