TheStig's Workout Log

[TheStig]

5/3/1 - Squat Day (cycle 9, wave 3, day 2)

Back Squat
warmups
5 x 300 lbs
3 x 340 lbs
1 x 380 lbs
Extra work
5 sets of 3, 315 lbs, paused

Trap Bar Deadlift
2 x 3 x 135 lbs
2 x 3 x 225 lbs
2 x 3 x 315 lbs
3 x 405 lbs
2 x 425 lbs
1 x 445 lbs
1 x 465 lbs
1 x 485 lbs

Then did 30 pullups and 30 dips in about 2.5 minutes for a burn

 

[TheStig]

5/3/1 - OHP Day (cycle 9, wave 3, day 3)

OHP
warmups
5 x 155 lbs strict
3 x 175 lbs push
1 x 195 lbs push

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 345 lbs
3 x 375 lbs
3 x 395 lbs
3 x 415 lbs
3 x 435 lbs

Incline Bench
3 x 225 lbs
3 x 235 lbs
3 x 245 lbs
3 x 255 lbs
1 x 265 lbs
1 x 275 lbs

Pause Squats
warmups
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs
3 x 335 lbs
1 x 350 lbs
3 x 315 lbs

a bunch of pullups

 

[TheStig]

5/3/1 - Deadlift Day (cycle 9, wave 3, day 4)

Conventional Deadlift
warmups
5 x 375 lbs
3 x 425 lbs
1 x 475 lbs
extra work
3 x 405 lbs
1 x 405 lbs

Box Squat
10 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
1 x 385 lbs
1 x 405 lbs

Dips
12 bw
8 x 45 lbs
5 bw
5 x 90 lbs
5 bw
5 x 115 lbs
12 bw

Pullups
3 sets of 10, bodyweight

I'm contemplating doing a deload next week

 

[TheStig]

Bench Press Deload Day

Bench Press
10 x 135 lbs
10 x 155 lbs
10 x 175 lbs
10 x 195 lbs
10 x 215 lbs
10 x 235 lbs
10 x 255 lbs
5 x 225 lbs
5 x 205 lbs
5 x 185 lbs
5 x 185 lbs
5 x 185 lbs
5 x 185 lbs

Pullups/DB Row
5 quick sets of 5 pullups
5 DB rows to each side, 100 lbs
x5

Capped it off with 10 dips and 10 more pullups

It was a dense 40 minutes

 

[TheStig]

Squat Deload Day

Back Squat
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 245 lbs
10 x 265 lbs

Deadlift
10 x 135 lbs
10 x 225 lbs
10 x 315 lbs
4 sets of 5 with 405 lbs

Dips/Pullups
3 sets of each, bodyweight

 

[TheStig]

Overhead Press Deload Day

Overhead Press (strict)
10 x bar
10 x 55 lbs
10 x 65 lbs
10 x 75 lbs
10 x 85 lbs
10 x 95 lbs
5 x 105 lbs
5 x 115 lbs
5 x 125 lbs
5 x 135 lbs

T-Bar Row
10 x 1 45 lb plate
10 x 1 45 and 1 25
10 x 2 45 lb plates
10 x 2 45s and 1 25
10 x 3 45s
10 x 3 45s and 1 25
5 x 4 45s
5 x 4 45s and a 25
5 x 5 45s
5 x 5 45s and a 25
3 x 6 45 lb plates (PR)

Incline Bench Press
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs
5 x 195 lbs
5 x 215 lbs
5 x 235 lbs
3 x 255 lbs
2 x 255 lbs

Pullups
7 quick sets of 5, bodyweight

 

[marmel75]

Why are you doing so many warm-up reps? You'd do better with the first set of 10 then lowering them to 3 or 4 up until your work sets...probably costing yourself reps and/or weight increases from doing excessive warm up reps

 

[TheStig]

It's a deload week. I don't normally have that much volume in the lower weight ranges.

For example:

If I know my 5/3/1 sets for bench will be

5 x 255
3 x 290
1+ x 325

then my warmups will be

5-10 x 135
3-5 x 225

 

[TheStig]

Deadlift Deload Day

Conventional Deadlift
10 x 135 lbs
10 x 185 lbs
10 x 225 lbs
10 x 275 lbs
10 x 315 lbs

Pause Squats
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs

 

[marmel75]

It's a deload week. I don't normally have that much volume in the lower weight ranges.

For example:

If I know my 5/3/1 sets for bench will be

5 x 255
3 x 290
1+ x 325

then my warmups will be

5-10 x 135
3-5 x 225

Gotcha...

 

[Purefilth]

you got a decent squat coming there buddy - im working on doing 180kg - ( I think that's 400Lb) this week.

plus just pulled a new pb conventional deadlift of 240Kg. (530Lb?) from deficit!!!

keep getting stronger buddy.

 

[TheStig]

Thanks, and fvck yeah dude! 396 and 528 lbs to be exact lol, crazy deficit dead though. Good to see your keeping at it.

 

[TheStig]

5/3/1 - Bench Press Day (cycle 10, wave 1, day 1)

Bench Press
10 x 135 lbs warmup
5 x 225 lbs
5 x 260 lbs
5 x 295 lbs
extra work
2 x 320 lbs

T-bar Row
5 x 1 45 lb plate
5 x 2 45s
5 x 3 45s
5 x 4 45s
5 x 5 45s
5 x 4 45s
5 x 3 45s
5 x 2 45s
5 x 1 45
in quick succession

Incline Bench Press
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
1 x 245 lbs...went up way to slow so I shed off the 10s and did 4 x 225 lbs

Pullups/Dips
5 pullups
10 dips
5 pullups
10 dips
5 pullups
10 dips
5 pullups
all bodyweight

I felt f'ing terrible when I got home today...even driving home was just sh1tty. Three projects (1 is a design project), stupid ass problem sets, and finals are all coming up next week, so today was a marathon. I was nodding off during my last problem session right in front of the professor lol. Thankfully this gym session provided a complete 180 in terms of how I felt....very revitalizing. Just goes to show no matter how sh1tty you feel it's always good to hit the gym (unless you're actually ill or injured).

 

[TheStig]

Short full body lift today

5/3/1 - Squat Day (cycle 10, wave 1, day 2)

Back Squat
warmups
5 x 265 lbs
5 x 305 lbs
5 x 345 lbs

Deadlift
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 385 lbs
3 x 425 lbs

Pullups
5 bw
5 x 80 lbs
5 bw
5 x 80 lbs

Dips
5 bw
5 x 100 lbs
5 bw
5 x 100 lbs

 

[TheStig]

Short lift today
5/3/1 - OH Press Day (cycle 10, wave 1, day 3)

OH Press
warmups
10-15 x bar
5 x 95 lbs strict
5/3/1 sets
5 x 140 lbs strict
5 x 160 lbs 1st one was strict, rest were push
5 x 180 lbs push

Pullups
3 sets of 10, bodyweight

Incline Bench Press
5 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs

 

[TheStig]

Today the deadlift was my main lift but it sure turned into a squat fest

5/3/1 - Deadlift Day (cycle 10, wave 1, day 4)

Conventional Deadlift
warmups
5 x 335 lbs
5 x 385 lbs
5 x 435 lbs

Back Squat (form was on point today)
warmups
5 x 225 lbs
5 x 295 lbs
5 x 315 lbs
2 x 330 lbs
1 x 350 lbs
1 x 365 lbs
1 x 375 lbs
5 x 315 lbs
5 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 365 lbs
1 x 385 lbs
5 x 315 lbs
5 x 315 lbs

 

[TheStig]

5/3/1 - Bench Press Day (cycle10, wave 2, day 1)

Bench Press
warmups
3 x 245 lbs
3 x 280 lbs
3 x 315 lbs
extra work
1 x 335 lbs

Pullups
4 sets of 10, bodyweight

Incline Bench
warmups
5 x 225 lbs
4 x 245 lbs
2 x 265 lbs
2 x 275 lbs
1 x 295 lbs (PR!!)

Was at school from 8:30 am til 1:30 am the next morning....ah well still managed a short lift and a PR.

 

[TheStig]

5/3/1 - Squat Day (cycle 10, wave 2, day 2)

Back Squat
warmups
3 x 285 lbs
3 x 320 lbs
3 x 365 lbs (rep PR)
extra work
3 x 315 lbs
3 x 315 lbs
3 singles of 335 lbs

Trap Bar Deadlift
warmups
3 x 315 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 455 lbs

Pullups
3 sets of 10 bodyweight

Only one more exam stands between me and the end of the semester. Then I'll get some real quality lifting time.

 

[TheStig]

Thanks man, good you see you keeping up with your routine also.

5/3/1 - OH Press Day (cycle 10, wave 2, day 3)

OH Press
warmups
3 x 160 lbs strict
3 x 180 lbs push
3 x 205 lbs push (rep PR)
3 x 135 lbs strict

Pullups
5 bw
5 x 75 lbs
5 x 85 lbs
3 x 100 lbs
3 sets of 10 bw

Incline Bench
warmups
5 x 225 lbs
4 x 245 lbs
2 x 265 lbs
3 sets of 5 with 225 lbs

 

[TheStig]

5/3/1 - Deadlift Day (cycle 10, wave 2, day 4)

Conventional Deadlift
warmups
3 x 360 lbs
3 x 410 lbs
3 x 460 lbs (PR)

Back Squat (with sets of 10 pullups peppered in between)
warmups
3 x 275 lbs
3 x 315 lbs
3 x 335 lbs
2 x 355 lbs
1 x 375 lbs
1 x 385 lbs
3 sets of 3 with 315 lbs