Hahaha no problem man! Sometimes those unexpected workouts can be the hardest ever once you get into it! Speaking of which I'm gonna go lift some heavy ass weight here in a bit lolPurefilth said:So yesterday was maent to be my rest day too, but I came here, saw ^^^^ and said fuggit!
Hit quads, calves and abs - Hard - my legs was shaking like mad- could barely push down on the clutch! Walkedd like I'd been azzraped for about 3 hours (hamstring was gone already from deads yesterday)
Thanks for the inspiration
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TheStig's Workout Log
- Thread starter TheStig
- Start date
Good Heavy Day
Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
2 x 245 lbs
1 x 255 lbs
1 x 265 lbs
2 x 225 lbs
20 x 135 lbs
Squat
10 x 225 lbs
8 x 275 lbs
6 x 315 lbs
4 x 365 lbs
4 x 385 lbs
4 x 405 lbs
Power Clean
6 x 135 lbs
5 x 185 lbs
4 x 205 lbs
was gonna go for 225 lbs twice but failed twice....ugh so I did more deads than usual
Sumo Deadlift
3 sets of 5 @225 lbs
Regular Deadlift
3 sets of 5 @225 lbs
My little brother and I jumped rope 1000 times to end, I did 100 then he did 100 etc etc...10 times then I ended with 50 consecutive doubles. Overall good day.
Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
2 x 245 lbs
1 x 255 lbs
1 x 265 lbs
2 x 225 lbs
20 x 135 lbs
Squat
10 x 225 lbs
8 x 275 lbs
6 x 315 lbs
4 x 365 lbs
4 x 385 lbs
4 x 405 lbs
Power Clean
6 x 135 lbs
5 x 185 lbs
4 x 205 lbs
was gonna go for 225 lbs twice but failed twice....ugh so I did more deads than usual
Sumo Deadlift
3 sets of 5 @225 lbs
Regular Deadlift
3 sets of 5 @225 lbs
My little brother and I jumped rope 1000 times to end, I did 100 then he did 100 etc etc...10 times then I ended with 50 consecutive doubles. Overall good day.
Ever have those days when you can almost literally feel testosterone pumping through your veins? Well today is one of those days for me :yes: ...had a fvckin awesome workout and I feel great. Today was circuit day and I switched it up a little bit.
Circuit Day
10 reps of each for 5 rounds
Squats(225 lbs)
Deadlifts(225 lbs)
Pullups
Dips
Then at the end I did some sets of jump rope....2 sets of 150 normal jumps, 2 sets of 100 speed/running/boxing jumps (idk what they're called) as fast as I could, then a final set of 50 consecutive doubles. I was feeling so good I went back over to the dip cage afterwards and busted out 2 more sets of 10 lol.
Circuit Day
10 reps of each for 5 rounds
Squats(225 lbs)
Deadlifts(225 lbs)
Pullups
Dips
Then at the end I did some sets of jump rope....2 sets of 150 normal jumps, 2 sets of 100 speed/running/boxing jumps (idk what they're called) as fast as I could, then a final set of 50 consecutive doubles. I was feeling so good I went back over to the dip cage afterwards and busted out 2 more sets of 10 lol.
Makin gainzzz with the chainzzz
BB Day
Bench Press
15 x 135 lbs
10 x 185 lbs including chains
8 x 205 lbs including chains
6 x 225 lbs including chains
3 x 245 lbs including chains
1 x 265 lbs including chains
5 x 225 lbs
20 x 135 lbs
Shrugs
3 sets of 10 @225 lbs
Dumbbell Row
10 x 80 lbs
10 x 90 lbs
10 x 100 lbs
Incline Bench Press
10 x 135 lbs
8 x 155 lbs
6 x 165 lbs
Dumbbell Press
8 x 75 lbs
6 x 90 lbs
4.5 x 100 lbs
Dips/Leg Raises Superset
10 dips, 10 leg raises, x3
Barbell Dropset Curl (got a huuuuuuuuuuuuuuuuuuuuuuuuuuuuuge pump from these)
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs
And that's it. I'm onto a new tub of Animal Rage after a 2 week break, and let me tell you, this sh1t kicks ass. After I lifted I went to my brother's track meet, mowed my neighbor's yard, and I STILL wanna workout again, right now. The energy you get from it is insane.
BB Day
Bench Press
15 x 135 lbs
10 x 185 lbs including chains
8 x 205 lbs including chains
6 x 225 lbs including chains
3 x 245 lbs including chains
1 x 265 lbs including chains
5 x 225 lbs
20 x 135 lbs
Shrugs
3 sets of 10 @225 lbs
Dumbbell Row
10 x 80 lbs
10 x 90 lbs
10 x 100 lbs
Incline Bench Press
10 x 135 lbs
8 x 155 lbs
6 x 165 lbs
Dumbbell Press
8 x 75 lbs
6 x 90 lbs
4.5 x 100 lbs
Dips/Leg Raises Superset
10 dips, 10 leg raises, x3
Barbell Dropset Curl (got a huuuuuuuuuuuuuuuuuuuuuuuuuuuuuge pump from these)
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs
And that's it. I'm onto a new tub of Animal Rage after a 2 week break, and let me tell you, this sh1t kicks ass. After I lifted I went to my brother's track meet, mowed my neighbor's yard, and I STILL wanna workout again, right now. The energy you get from it is insane.
Another solid workout
Circuit Day
10 reps each exercise
Squats(225 lbs)
Deadlifts(225 lbs)
Pullups
Dips
for 5 rounds
The last 2 rounds I only did 5 squats and 5 deads instead of 10 because I was getting pretty fatigued, and didn't want to sacrifice form for more reps, which could result in injury. At the end I could only muster 1 set of 150 normal jumps, 100 speed jumps, and 20 doubles on the jump rope. I hit it hard today.
Circuit Day
10 reps each exercise
Squats(225 lbs)
Deadlifts(225 lbs)
Pullups
Dips
for 5 rounds
The last 2 rounds I only did 5 squats and 5 deads instead of 10 because I was getting pretty fatigued, and didn't want to sacrifice form for more reps, which could result in injury. At the end I could only muster 1 set of 150 normal jumps, 100 speed jumps, and 20 doubles on the jump rope. I hit it hard today.
Good lift
Strength Day
Front Squat
2 sets of 10 @135 lbs
Back Squat
6 x 225 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
4 x 315 lbs
Didn't go up as heavy as before, but that's because I'm now working on true ATG squats, before when I was up in the 400s, I was about an inch or 2 above parallel, which is not good at all. So from now on I'm not counting reps unless they're ATG. And I went light on front squats because I've never done them, but boy are they tough!
Bench Press
10 x 135 lbs
6 x 185 lbs + chains
5 x 205 lbs + chains
5 x 225 lbs + chains
3 x 245 lbs + chains
1 x 265 lbs + chains
.75 x 275 lbs + chains (almost locked out the rep)
4.5 x 225 lbs
26 x 135 lbs
T-Bar Row
10 x 135 lbs
8 x 180 lbs
7 x 225 lbs
Deadlift
10 x 135 lbs
5 x 225 lbs
4 x 275 lbs
4 x 295 lbs
3 x 315 lbs
1 x 335 lbs
Ended with about 5 min of jumping rope and a set of 20 dips and 20 rollouts.
Strength Day
Front Squat
2 sets of 10 @135 lbs
Back Squat
6 x 225 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
4 x 315 lbs
Didn't go up as heavy as before, but that's because I'm now working on true ATG squats, before when I was up in the 400s, I was about an inch or 2 above parallel, which is not good at all. So from now on I'm not counting reps unless they're ATG. And I went light on front squats because I've never done them, but boy are they tough!
Bench Press
10 x 135 lbs
6 x 185 lbs + chains
5 x 205 lbs + chains
5 x 225 lbs + chains
3 x 245 lbs + chains
1 x 265 lbs + chains
.75 x 275 lbs + chains (almost locked out the rep)
4.5 x 225 lbs
26 x 135 lbs
T-Bar Row
10 x 135 lbs
8 x 180 lbs
7 x 225 lbs
Deadlift
10 x 135 lbs
5 x 225 lbs
4 x 275 lbs
4 x 295 lbs
3 x 315 lbs
1 x 335 lbs
Ended with about 5 min of jumping rope and a set of 20 dips and 20 rollouts.
Circuit Day
10 Pullups
10 Pushups
10 Ab Rollouts
10 Dips
x5
Did 5 sets of 5 squats afterwards (squat racks were all taken) with 225 lbs working on getting my ATG. Was kinda nice to take squats outta the circuit, I never realized how much they take outta me. With only the upper body lifts to blast through, I was able to keep the intensity high. Especially high, now that I got my hands on some original Jack3d that's since been banned lol
10 Pullups
10 Pushups
10 Ab Rollouts
10 Dips
x5
Did 5 sets of 5 squats afterwards (squat racks were all taken) with 225 lbs working on getting my ATG. Was kinda nice to take squats outta the circuit, I never realized how much they take outta me. With only the upper body lifts to blast through, I was able to keep the intensity high. Especially high, now that I got my hands on some original Jack3d that's since been banned lol
Killed it today
Circuit Day
15 rounds, 5 reps each
Squats(225 lbs)
Pullups(switch between forward and backwards grip)
Pushups
Ab Rollouts
Dips
I wanted to change it up a bit, lower reps more rounds, and it made a hell of a difference. Because I was halving the reps each round, I could bust em out with near perfect form and no rest whatsoever in between sets or rounds. Just took 3 or 4 deep breaths and went on to the next thing. Nonstop the entire time. Altogether took about 35 min, and I was sweating like no other. I think I'll stick with this for a little while on my circuit days.
Circuit Day
15 rounds, 5 reps each
Squats(225 lbs)
Pullups(switch between forward and backwards grip)
Pushups
Ab Rollouts
Dips
I wanted to change it up a bit, lower reps more rounds, and it made a hell of a difference. Because I was halving the reps each round, I could bust em out with near perfect form and no rest whatsoever in between sets or rounds. Just took 3 or 4 deep breaths and went on to the next thing. Nonstop the entire time. Altogether took about 35 min, and I was sweating like no other. I think I'll stick with this for a little while on my circuit days.
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It's always a good day when you're makin them gainzzz
BB Day
Bench Press
15 x 135 lbs
12 x 185 lbs + chains (gains)
10 x 205 lbs + chains (gains)
6 x 225 lbs + chains (I consider these gains because they were significantly easier than usual)
3 x 245 lbs + chains
1 x 265 lbs + chains
4 x 225 lbs
20 x 135 lbs
Pullups
10 forward grip, 10 backwards grip, 10 forward grip
Incline Bench
3 sets of 10 @135 lbs (gains were most def not made here)
T-Bar Row (gains were made here)
12 x 135 lbs
10 x 180 lbs
8 x 225 lbs
Military Press (no gains here)
3 sets of 8 @135 lbs
Dips
3 sets of 12
Gator Pushups
3 sets of 10 with 20 lb dumbbells
Barbell Dropset Curls (maybe consider these gains cuz I blasted the fvck right through them)
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs
I'm pretty sure I didn't leave anything out. I didn't have my phone with me this time. I usually always have it with me so I can keep a log set by set of what I'm doing in the notes section. Anyway, I feel like I'm gonna pass the fvck out cuz all this was done in about an hour, my buddy and I absolutely killed it today as far as wasting no time. The only time I lift with anyone is during a bodybuilding style workout, and sometimes on my powerlifting oriented days, never on circuit days though. I like those to just be me and the clock.
BB Day
Bench Press
15 x 135 lbs
12 x 185 lbs + chains (gains)
10 x 205 lbs + chains (gains)
6 x 225 lbs + chains (I consider these gains because they were significantly easier than usual)
3 x 245 lbs + chains
1 x 265 lbs + chains
4 x 225 lbs
20 x 135 lbs
Pullups
10 forward grip, 10 backwards grip, 10 forward grip
Incline Bench
3 sets of 10 @135 lbs (gains were most def not made here)
T-Bar Row (gains were made here)
12 x 135 lbs
10 x 180 lbs
8 x 225 lbs
Military Press (no gains here)
3 sets of 8 @135 lbs
Dips
3 sets of 12
Gator Pushups
3 sets of 10 with 20 lb dumbbells
Barbell Dropset Curls (maybe consider these gains cuz I blasted the fvck right through them)
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs
I'm pretty sure I didn't leave anything out. I didn't have my phone with me this time. I usually always have it with me so I can keep a log set by set of what I'm doing in the notes section. Anyway, I feel like I'm gonna pass the fvck out cuz all this was done in about an hour, my buddy and I absolutely killed it today as far as wasting no time. The only time I lift with anyone is during a bodybuilding style workout, and sometimes on my powerlifting oriented days, never on circuit days though. I like those to just be me and the clock.
Purefilth
Master Don Juan
i'm gonna have to take notes in there to remember cos ive been lazy with details... i just get focused and forget half the time
(nice gainzzz on the bench)
(nice gainzzz on the bench)
Thank you sir.
Circuit Day
12 rounds, 5 reps per exercise
Front Squats(185 lbs)
Pullups
Pushups
Ab Rollouts
Dips
Whooooooooooooooooo let me tell ya what, that was a fvckin ass kicking, meaning I kicked my own ass. Those front squats made a WORLD of difference. I'm now a firm believer that those are what separates the men from the boys (this is the first time I've actually seriously implemented them into a workout). I feel like I wanna puke up my protein shake right about now lol, but at the same time I feel great.
Circuit Day
12 rounds, 5 reps per exercise
Front Squats(185 lbs)
Pullups
Pushups
Ab Rollouts
Dips
Whooooooooooooooooo let me tell ya what, that was a fvckin ass kicking, meaning I kicked my own ass. Those front squats made a WORLD of difference. I'm now a firm believer that those are what separates the men from the boys (this is the first time I've actually seriously implemented them into a workout). I feel like I wanna puke up my protein shake right about now lol, but at the same time I feel great.
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Purefilth
Master Don Juan
Yeah i thought so!TheStig said:
And ME TOO!!:cheer: had to make a new thread so I'd remember lol
Looks like im gonna have to try me some frontsquats too then
Fuglydude
Master Don Juan
Solid journal man... You've made great gains since starting this journal, and your weights are quite reasonable for someone your age. How's your bodyweight/body composition changed since you've started this journal?
My only question is this:
How does one squat 405 x 3 and front squat 315 x 3, etc while only deadlifting 335 for a single? I'm assuming its because you were tired. If you're squatting 405 for multiple reps, then your DL should be 500+.
I think my 1 RM squat right now is sitting around 350ish... Last night I did 315 x 3 ATG Olympic style and got air on the bar every single time. My 1 RM DL right now (estimating) is probably around 475. I recently did a trap bar pull with 480, and think my 1 RM on that is around 500. I'm 5'8" - 187.
My point is that I think you're doing something wrong to have such a big difference between your squat and deads. Maybe do em on different days? Technique is ok? What do you think?
My only question is this:
How does one squat 405 x 3 and front squat 315 x 3, etc while only deadlifting 335 for a single? I'm assuming its because you were tired. If you're squatting 405 for multiple reps, then your DL should be 500+.
I think my 1 RM squat right now is sitting around 350ish... Last night I did 315 x 3 ATG Olympic style and got air on the bar every single time. My 1 RM DL right now (estimating) is probably around 475. I recently did a trap bar pull with 480, and think my 1 RM on that is around 500. I'm 5'8" - 187.
My point is that I think you're doing something wrong to have such a big difference between your squat and deads. Maybe do em on different days? Technique is ok? What do you think?
I haven't kept super good track of my body composition, haven't been on a strict diet, but I've noticed I'm starting to get a bit more shredded, more vascular, and I've lost some fat.Fuglydude said:
As far as the deads go....
I've never taken them seriously, throughout my whole life. I've hardly ever incorporated them into my workouts (big mistake) and because of that, I'm just not quite as comfortable with the form (even though it's good). My form is pretty solid on squats, and it's good on dl. I know the potential is there for me to get a 500 lb deadlift, I just haven't tapped into it yet. I'm kicking myself now for listening to people telling me all the back problems that can come of deads. That was also another reason I've never wanted to do them.
Also for the squats...I'm still not sure whether I should count 425 as my max. I didn't quite go to parallel...bout an inch above. I saw the video of it and was disgusted because in the moment I thought I was parallel. Had another go at it, got real low, stalled for a couple seconds, and I failed (thank God for safety bars). So for the time being I'm not gonna go over 315 because that's about the limit I can get to with my ATG.
Edit: also I've never front squatted 315 at all, you must've misread something or I must have made a typing error. Heaviest I've gone is 185 because I'm new to them and it's a really weird feeling compared to back squats. Bout to go have a heavy day (bench, squat deads), 5x5 style. I'm gonna push myself on the deads, because as you pointed out, I should be able to do considerably more than I am. I think I'm just not confident in my abilities when it comes to deadlifting because I'd say it's the lift I have the least experience in.
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Solid lift! Maaaaaaan it feels good
Heavy Day(got the powerlifts in)
Bench Press
10 x 135 lbs (warmup)
5 x 225 lbs + chains
5 x 235 lbs + chains
4 x 245 lbs + chains
2 x 255 lbs + chains
1 x 265 lbs + chains
1 x 275 lbs + chains
0 x 280 lbs + chains (was my max senior year of hs. I'll get there)
4 x 225 lbs
Squat (alllll ATG, this complete overhaul on my form is feeling gooooood)
Warmup front squats
5 x 135 lbs
Working sets of back squats
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
Deadlifts
5 x 225 lbs (warmup)
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
4 x 335 lbs
1 x 355 lbs (grip was failing, I was sweaty, and fml I forgot my new straps at home, didn't wanna risk dropping the weight, no bumper plates just iron)
Afterwards we were feeling good so we did some more stuff for kicks
Dips
3 sets of 10
Ab Rollouts (stayed in the burn zone if that makes sense)
3 sets of 10
T-Bar Rows
2 sets of 15 @135 lbs
Pullups
4 sets of 5, varying grips
Good session. Felt strong all around. I'm tightening up my squat form, learning to go ATG all the time instead of sacrificing depth for weight...it's coming along very nicely and I think I'll be back up where I was sooner than I thought. The deads were disappointing. I know I can go a lot heavier, but once I get up to 315, my grip starts failing me after a few reps, got callouses on my hands like no other lol (feels like they're gonna get ripped off the heavier I go). I'm gonna start using straps to solve this problem. To any naysayers regarding straps...deadlifting is not a grip exercise, it's lower back/glutes/hams among other things. So if straps allow me to up my weight, so be it.
Heavy Day(got the powerlifts in)
Bench Press
10 x 135 lbs (warmup)
5 x 225 lbs + chains
5 x 235 lbs + chains
4 x 245 lbs + chains
2 x 255 lbs + chains
1 x 265 lbs + chains
1 x 275 lbs + chains
0 x 280 lbs + chains (was my max senior year of hs. I'll get there)
4 x 225 lbs
Squat (alllll ATG, this complete overhaul on my form is feeling gooooood)
Warmup front squats
5 x 135 lbs
Working sets of back squats
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
Deadlifts
5 x 225 lbs (warmup)
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
4 x 335 lbs
1 x 355 lbs (grip was failing, I was sweaty, and fml I forgot my new straps at home, didn't wanna risk dropping the weight, no bumper plates just iron)
Afterwards we were feeling good so we did some more stuff for kicks
Dips
3 sets of 10
Ab Rollouts (stayed in the burn zone if that makes sense)
3 sets of 10
T-Bar Rows
2 sets of 15 @135 lbs
Pullups
4 sets of 5, varying grips
Good session. Felt strong all around. I'm tightening up my squat form, learning to go ATG all the time instead of sacrificing depth for weight...it's coming along very nicely and I think I'll be back up where I was sooner than I thought. The deads were disappointing. I know I can go a lot heavier, but once I get up to 315, my grip starts failing me after a few reps, got callouses on my hands like no other lol (feels like they're gonna get ripped off the heavier I go). I'm gonna start using straps to solve this problem. To any naysayers regarding straps...deadlifting is not a grip exercise, it's lower back/glutes/hams among other things. So if straps allow me to up my weight, so be it.
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Purefilth
Master Don Juan
You are a beast.