TheStig's Workout Log

[TheStig]

Yesterday
6 sets of 10 of pullups, dips, and ab rollouts

Today

Back Squat
10 x 135 lbs
8 x 225 lbs
5 x 275 lbs
3 x 315 lbs
2 x 335 lbs
1 x 350 lbs
2 x 315 lbs really long pause

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
3 x 285 lbs
3 x 305 lbs
3 x 325 lbs with slingshot

Trap Bar Deadlift
10 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 405 lbs
3 x 455 lbs
3 x 470 lbs
0 x 500 lbs

a whole bunch of ring dips were done too

 

[TheStig]

Going back to hypertrophy

Flat Bench DB Press
3 sets of 10 with 100 lb dumbbells

DB Rows
3 sets of 10 each side with a 100 lb dumbbell

Incline Bench
3 quick sets of 10 with 135 lbs for a big pump

T Bar Rows
10 x 3 45 lb plates
10 x 4 45 lb plates
2 sets of 5 with 5 45 lb plates

Pullups/Dips/Ab Rollouts
2 sets of 10 each

 

[Jayphilip]

Only did about a min on the leap rules towards the end cause of a disappointed abdomen but it still hurts. A chance to renew and raise bigger this evening.

 

[TheStig]

OHP
135 lbs, strict, 5, 5, 5, 3, 3, 1

T Bar Row
1 plate 5 reps
2 plates 5 reps
3 plates 5 reps
4 plates 5 reps
5 plates 5 reps

Bench Press
5 x 245 lbs
5 x 255 lbs
5 x 265 lbs
3 x 275 lbs
2 x 295 lbs
12 x 225 lbs

Pullups/Ab Rollouts
2 sets of 10 each

been feeling burned out lately

 

[TheStig]

Saturday

started with

500m rows as fast as possible
40 body squats as fast as possible
30 pushups
20 sit ups
10 pullups
500m rows

Back Squat
10 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
3 x 315 lbs
5 x 275 lbs
5 x 255 lbs
5 x 225 lbs

Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
3 x 455 lbs

Today

Bench Press
10 x 135 lbs
8 x 225 lbs
8 x 255 lbs
8 x 275 lbs
3 x 315 lbs
26 x 135 lbs

T Bar Rows
8 x 1 plate
8 x 2 plates
8 x 3 plates
8 x 4 plates
8 x 5 plates (rep PR)

DB Press
3 sets of 8 with 100 lb dumbbells

Pullups
3 sets of 10

Finisher
500m rows as fast as possible
40 body squats as fast as possible
30 pushups
20 sit ups
10 pullups
500m rows

trying to add some HIIT

 

[TheStig]

Lighter day...pretty invigorating

Back Squat
8 x 135 lbs
8 x 205 lbs
8 x 225 lbs
8 x 255 lbs
8 x 275 lbs

GHRs
3 sets of 8...need to do more of these

Trap Bar Deadlift (speed pulls pretty much)
3 sets of 8 with 225 lbs

Finisher (as fast as possible)
500m rows
40 air squats
30 pushups
20 sit ups
10 pullups

 

[TheStig]

Thursday

Bench Press
bamboo bar bench with 145 lbs, 4 sets of 10...all I can say is wow

5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
a couple sets of ring dips which was probably a bad idea because then..
0 x 315 lbs

T Bar Row
3 x 1 plate
3 x 2 plates
3 x 3 plates
3 x 4 plates
3 x 5 plates
3 x 5 plates + a 10 and a 5
3 x 5 plates + a 25

Pullups/Ring Dips
4 sets of 10 each

finished with a 500m row sprint

Today

Conventional Deadlift
10 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 365 lbs
1 x 405 lbs
1 x 425 lbs
1 x 450 lbs

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 455 lbs
1 x 475 lbs
1 x 500 lbs
1 x 520 lb
1 x 530 lbs
1 x 540 lbs

 

[TheStig]

Back Squat
10 x 135 lbs
8 x 225 lbs
5 x 275 lbs
3 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 365 lbs
1 x 385 lbs

Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs

Ring Dips
3 sets of 8

then 8 rollouts

 

[TheStig]

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 285 lbs
3 x 305 lbs
1 x 325 lbs
1 x 325 lbs
17 x 225 lbs

T Bar Row
5 x 2 plates
5 x 3 plates
5 x 4 plates
5 x 5 plates
5 x 5 plates + a 10 and a 5

Pullups
3 sets of 10

DB Press
5 sets of 5 with 100s

a bunch of other random push/pull stuff too

 

[TheStig]

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
3 x 435 lbs
1 x 455 lbs
1 x 475 lbs
1 x 495 lbs
1 x 405 lbs
1 x 315 lbs
1 x 225 lbs
all in quick succession

Dips
5 bw
3 sets of 5 with 100 lbs
5 bw

Pullups
5 sets of 10 bw

was a quick lift

 

[TheStig]

Yesterday

Bench Press
warmups
5 x 225 lbs
4 x 275 lbs
3 x 295 lbs
2 x 315 lbs
1 x 335 lbs
1 x 345 lbs
0 x 360 lbs was feeling it but I guess my body had other plans
3 x 315 lbs

Pullups/Ring Dips
3 sets of 10 each

also did a couple sets of t bar rows

Today

Back Squat
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
3 x 275 lbs
3 x 295 lbs
2 x 315 lbs 5 sec pause

Ab Rollouts
50 in a row

been on a time crunch lately

 

[TheStig]

OH Press (all strict)
warmups
10 sets of 3 with 135 lbs

Full Ab Rollouts on the rings (well...as full as I could get em)
4 sets of 5

Dead Hang Paused Pullups (the pause was a 3 sec hang at the bottom)
10 sets of 3

Toes to Bar on the rings
4 sets of 5

ended with 9 x 100 lbs DB press, and 9 x 100 lbs DB rows

 

[TheStig]

Yesterday

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 285 lbs
3 x 305 lbs
1 x 325 lbs
0 x 350 lbs

Seal Rows (credit to Pete Rubish)
a whole bunch with the bar because I've never done them before
10 x 95 lbs
10 x 135 lbs
10 x 135 lbs
12 x 135 lbs
lat pump

Triple Ring Supersets
did 5 supersets of this:
on gymnastic rings
5 dead hang pullups with a good 1 sec hang after each rep
5 ring dips
5 ring toes to bar to inverted hang
all I can say is wow

Today

Back Squat (high bar)
10 x bar
10 x 135 lbs
10 sets of 10 with 225 lbs
at about set 5 or 6 this raw aggression came out that I haven't felt in a long time...for all you Pantera fans out there..it was a vulgar display of power

 

[TheStig]

Conventional Deadlift
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 275 lbs
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 375 lbs
3 x 395 lbs
1 x 405 lbs
1 x 415 lbs
1 x 425 lbs
1 x 435 lbs
1 x 445 lbs
1 x 455 lbs
9 x 315 lbs

then did 15 ring dips and 15 toes to bar on the rings

 

[TheStig]

Bench Press
10 x 135 lbs
5 sets of 10 with 225 lbs

Rack Pulls
10 x 135 lbs
10 x 225 lbs
3 sets of 10 with 315 lbs

Pullups
4 sets of 10

Ring Dips
3 sets of 10

Ab Rollouts
1 set of 25, another set (attempted full) of 10

 

[TheStig]

Today's workout was 10 sets of 10 of the high bar back squat, 225 lbs. Humidity was high and I sweated like a pig

 

[TheStig]

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
3 x 295 lbs
10 x 225 lbs

Trap Bar Deadlift
10 x 135 lbs
5 x 225 lbs
5 x 340 lbs
5 x 385 lbs
5 x 415 lbs
3 x 445 lbs
1 x 455 lbs
1 x 475 lbs

 

[TheStig]

NEW PR!! It's the little things that matter (was a little PR)

High Bar Back Squat
10 x 135 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 295 lbs
2 x 315 lbs
2 x 335 lbs
1 x 350 lbs
1 x 365 lbs
1 x 385 lbs
1 x 405 lbs (previous max...and it went up easy)
1 x 410 lbs (PR! kinda dropped too fast, was forced into the hole not expecting it...almost didn't make it, but I did)
5 x 315 lbs
5 x 225 lbs 5-10 sec pause each rep
then I sat in the hole for awhile with 135 lbs just cause

Ring Dips (getting closer and closer to a full muscle up too)
4 sets of 10

 

[TheStig]

Yesterday

Overhead Press
strict
warmups
5 x 95 lbs
5 x 95 lbs
6 x 135 lbs
5 x 135 lbs
5 x 135 lbs
3 x 155 lbs
push
3 x 175 lbs
3 x 185 lbs

Ring dips/pullups/toes to bar
did 5 reps each
for about 6 supersets

Trap Bar Deadlifts
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 405 lbs
5 x 405 lbs
5 x 405 lbs
5 x 405 lbs
3 x 405 lbs

today

Bench Press
5 x 135 lbs
5 x 225 lbs
5 x 275 lbs
3 x 295 lbs
2 x 315 lbs
15 x 225 lbs

Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
3 x 435 lbs
3 x 455 lbs
3 x 475 lbs
8 x 500 lbs REP PR!
15 x 405 lbs

then a bunch of ring dips

 

[TheStig]

Tuesday's lift was great....today not so much

Tuesday

Back Squat
warmups
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 285 lbs
3 x 305 lbs
3 x 325 lbs
2 x 345 lbs
2 x 365 lbs
1 x 385 lbs
1 x 405 lbs
0 x 415 lbs woulda been a new PR
3 long pause reps of 315 lbs

Romanian Deads
did about 4 sets with 135 lbs, did reps til I couldn't anymore

Rollouts
5 sets of 10

today was just push/pull

not even gonna post it because it was just a random assortment of movements...felt super exhausted and would get a bit lightheaded after each set of pendlay rows...need...sleep.....