TheStig's Workout Log

[Purefilth]

I really hate your circuit day man - ever since i tried it ooh man it sucked the big one! Did 4 rounds in about 20 minutes, I nearly puked!

 

[RiceandChicken]

Good work Stig. That circuit looks pretty dang rough.

 

[TheStig]

I really hate your circuit day man - ever since i tried it ooh man it sucked the big one! Did 4 rounds in about 20 minutes, I nearly puked!

Me too man, many a time I've been laying on the couch afterwards for a good 20 min wondering whether I actually would or not...haven't yet lol

Good work Stig. That circuit looks pretty dang rough.

Thanks, and it is lol, you should try it sometime just for kicks

 

[TheStig]

Today was a little bit sh1tty...been having the sh1ts like crazy yesterday and today, so I think I lost a lot of water (only got 6 hrs of sleep last night too), was causing me to feel weaker and lightheaded after every set so it wasn't the most stellar performance...

BB Day

Bench Press
15 x 135 lbs
12 x 185 lbs + chains
12 x 205 lbs + chains
9 x 225 lbs + chains
4 x 245 lbs + chains
6 x 225 lbs
20 x 135 lbs

T-Bar Row(this and db incline were the low points of the lift)
15 x 135 lbs
15 x 135 lbs
15 x 135 lbs

Dumbbell Incline Press
10 x 50 lbs
10 x 55 lbs
7 x 60 lbs

Bent Over Dumbbell Row
8 x 100 lbs
8 x 100 lbs
8 x 100 lbs

Dumbbell Flies
10 x 30 lbs
10 x 30 lbs
10 x 30 lbs

Pullups
10, 10, 10

Dips
12, 12, 12

OH Press
10 x 95 lbs strict press
8 x 115 lbs push press
7 x 135 lbs push press

Dropset Barbell Curls (actually killed it here...felt great)
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 65 lbs
10 x bar (45 lbs)

So I heard a fvcking awesome rumor a few days ago. I know for a fact my gym is getting all new dumbbells (rubber hex db's), but I also heard from a couple people that bumper plates have also been ordered! Hell motherfvcking yeah!!!!! If this is true, time to get back into the good old power clean! Might have to start learning the snatch, as it's something I've always thought was so damn cool. Oly lifting is where it's at IMO. Nothing like that explosive strength and flexibility.

 

[Krueg]

Looks like a strong session for not feeling up to par, good work!

Havent personally used chains myself cause I don't think I'm at that point yet. How's the carry over to your regular bench? I'm guessing the weight is a little lighter at the bottom and heavier at the top?

 

[TheStig]

Looks like a strong session for not feeling up to par, good work! Thanks man, might have pushed myself a bit too hard because I felt lightheaded and dizzy after almost every set, and sometimes my vision would fade a bit, but it is what it is, I feel alright now.

Havent personally used chains myself cause I don't think I'm at that point yet. How's the carry over to your regular bench? I'm guessing the weight is a little lighter at the bottom and heavier at the top?

Exactly. With the chains being about 50% lighter at the bottom, as you go up the weight is actively going up, which I think builds some explosiveness and might help the lock out, which carry over when not using chains. We only have 2 big chains at our gym, 20 lbs each, so when you're at the bottom, the weight is ~20 lbs lighter.

I would guess the main point of chains is to better train the CNS, but I haven't done any research at all on that, so I could be wrong.

Really the only 'point' you'd have to be at to use chains, is having a solid lifting base as far as knowing what kind of weight you normally do for your sets (which you have), and factor in the weight of the chains. I say there's nothing holding you back from just trying them out.

 

[TheStig]

Great burn today!
Circuit Day
8 Front Squats (185 lbs)
8 Push Presses (135 lbs)
10 Pullups
10 Ab Rollouts
3 rounds

then

5 sets of jumping rope with 20 sec rest between each set

each set = 5 normal jumps right into 20 doubles

whooo

 

[TheStig]

Heavy Day

Deadlift(conventional straight bar)
5 x 225 lbs
5 x 295 lbs
5 x 315 lbs
5 x 345 lbs
3 x 365 lbs
1 x 385 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs

Dips(with 60 lb dumbbell)
3 sets of 8

Pullups(with 20 lb chain)
3 sets of 8

Farmer's Carry(with 90 lb dumbbells)
1 lap around the track

Solid day overall. The low point of the day, was that I saw a kid in my little brother's grade also deadlifting (he's 15), and he got 405 easy (on the trap bar). It's insane how strong the kid is. Makes me want it that much more though.

 

[Krueg]

Nice volume on the deads! Working on speed on your back-off sets?

 

[TheStig]

Nice volume on the deads! Working on speed on your back-off sets?

Thanks Krueg, and yeah working on endurance and hypertrophy. Even though they're only 3 rep sets, I only rest about 30 sec between sets, and squeeze out every last drop of good form I have when it starts getting reaaaal tough (which is around the 3rd set).

It's sort of the same philosophy I have been using with the my back off sets on the bench, the ones where I'll do about 20 reps with 135. The only difference is that I don't like the idea of doing 20 reps in one go on something like deads, so I split it up into rapid fire shorter sets. It seems to be working so far. I did hit 2 rep PRs today, the 5 x 345 and 3 x 365.

 

[TheStig]

Fvck yeah, it's a beautiful day outside, and half of my workout was out in this gorgeous weather. Bout 80 degrees and sunny, slightly breezy, not too humid, and clear viewing as far as the eyes can see

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
2 x 275 lbs
0 x 295 lbs (kicking myself so hard for this..lats weren't squeezed tight enough so when I went to explode up, my shoulders rolled slightly back and I signalled for my spotter to rack it. got a little over zealous)

Front Squat
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
2 x 255 lbs
1 x 275 lbs
0 x 295 lbs (got down, went a couple inches up, sank down and racked it on the safety bars...go big or go home, I'll get it soon)

Now out to the great outdoors

Pullups
10 sets of 5 on a thick tree branch

Jump Rope
5 single jumps + 20 double unders = 1 set
20 sets

Yeah

 

[Purefilth]

Bloody good effort there lad.

Good and heavy.

 

[TheStig]

Thanks man

 

[TheStig]

Damn I may as well shot myself in the foot when I got up this morning...it'd be a lot better than how I feel now (not really lol)

Circuit Day(changing it up again, 30, 10, 5)
30 reps 1st rd
10 2nd rd
5 3rd

each round
front squat (135 lbs)
push press (95 lbs)
pullups

Fvck that was hard, thought I was gonna puke right there in the gym, but I fought it off. Did 2 sets of 20 doubles on the jump rope, and on the 3rd set, I fvcking broke another rope yet again. So now I'm out a jump rope. I should just buy 5 of em next time I'm out lol

 

[TheStig]

Fookin right today was a badass lift

BB Day(alll kiiindzzz of hypertrophy goin on)

Bench Press
15 x 135 lbs
12 x 205 lbs
10 x 225 lbs
8 x 245 lbs (rep PR)
2.5 x 275 lbs
10 x 225 lbs
15 x 135 lbs

Bent Over Dumbbell Row(and pullups)
12 x 100 lbs
10 pullups
12 x 100 lbs
10 pullups
10 x 100 lbs
10 pullups

Dumbbell Incline Bench
12 x 55 lbs
10 x 60 lbs
8 x 70 lbs

T-Bar Row
15 x 2 plates
12 x 3 plates
9 x 4 plates

Push Press
10 x 115 lbs
8 x 135 lbs
4 x 155 lbs

Dips
12, 10, 8

Dropset Barbell Curls(gains here)
10 x 95 lbs
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x bar (45 lbs)

Those dropsets were excruciating...couldn't fully straighten or bend my arms after those....my arms are still pumped as I sit and type this lol. What a great day to be alive my friends

 

[Krueg]

Nice job on the Rep PR, I bet your upper-back is pretty pumped from those supersets!

 

[TheStig]

Thanks, and that it is. I actually started getting a little bit of a bicep pump too lol

 

[TheStig]

YEAHHHHHH BUDDYYYYYY! LIGHTWEIGHT!Whooooo, best lift lift I've had in a long time!

Heavy Day

Bench Press
10 x 135 lbs
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
2 x 275 lbs
0 x 295 lbs fuuuuuuuuuck me I can't believe I didn't get it....chest might have been a little blasted from the day before yesterday
8 x 225 lbs

Trap Bar Deadlift
10 x 135 lbs
5 x 225 lbs
5 x 295 lbs
5 x 315 lbs
4 x 345 lbs
3 x 365 lbs
3 x 385 lbs
3 x 405 lbs FUUUCK YEAH DUDE
5 x 315 lbs
5 x 315 lbs
5 x 315 lbs

Dips(with 60 lb dumbbell)
8, 8, 6

Pullups(with 20 lb chain)
5, 5, 5, 5, 2

Ab Rollouts
5 sets of 10

Jump Rope
1 set = 5 single jumps + 25 double unders
10 sets

Aww man everything about today was spectacular! (besides bench). Making some great progress on deads! I'm fairly confident I can get 405 on the straight bar for at least a single now, when I did it thrice today (they were touch and go reps, how I always do em), I was only planning on a single, but something happened, I lost my fvckin mind, and powered up with good form to boot. Since I got the first one so good, I went for a second rep, and squeeeeeeeeezed out a third. Dammit man I'm so pumped. Starting to unleash the animal!

I know by powerlifting standards, a 405 dead at my bodyweight (225 lbs) isn't anything, but for me it's one big goal that I've always had, and achieved today (well sort of...conventional is what counts).

 

[Purefilth]

Fvck powerlifting standards. We set our own goals and our own targets. I'm proud of you man! good work on the 405 - and x3 as well?

Beast.

 

[TheStig]

Thanks dude, means a lot. Yeah that powerlifting thing was sort of a disclaimer to myself that I still am not any kind of big deal, and shouldn't stop there.