TheStig's Workout Log

[Fuglydude]

Nice volume on the rows... I'm sure you've heard about Kroc rows? They'll really help out your deadlift!

Keep it up!

 

[TheStig]

Thanks guys, school is starting up next week, but I don't think that will be a hindrance at all.


And fugly, I just googled Kroc rows, and that is what I already do lol.

We did those in football, and on the white board in the weightroom they were always listed as dumbbell rows. The only reason the volume is high, is because the dumbbells at my gym only go up to 100 lol. I could probably do another set or two of 12 when I'm lifting, but in the interest of time (and because it gets boring), I just go 3 sets.

In an article on T-Nation that came up in the google search, a guy was talking about how he didn't know how important Kroc rows were until he stopped doing them. He went on to say that after not doing them for awhile, for the first time ever, his grip started failing on heavy singles (deads). So he then starts doing them again, and viola, grip strength restored. Definitely shows me I shouldn't be taking them for granted.
http://www.t-nation.com/free_online_article/most.../kroc_rows_101

 

[TheStig]

Wasn't my strongest session, but wasn't bad by any means, I'll take it though

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
8 x 225 lbs

Conventional Deadlift
8 x 225 lbs
5 x 275 lbs
4 x 295 lbs
3 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 375 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs

Dips(with 75 lb dumbbell)
5, 5, 5, 5, 5

Toes To Bar
8, 5, 5, 5, 5, 4, 2

Finisher(DB Row/Box Jump Supersets)
Each set is:
Row
10 x 100 lbs
Box Jumps
2 laps (jump completely over 18" and 24" boxes, then jump onto and off of the 24" and 36" boxes)
for 5 sets

Then I did 5 more laps through the boxes just to do it and get a bit more cardio. I guess today was good, made gains on weighted dips, and finally did toes to bar instead of hanging leg raises (for those of you who don't know, toes to bar is just a hanging leg raise where you bring your feet all the way up to the bar you're holding onto).

I think the reason I haven't made much gains as far as conventional deads go, is because I don't do them enough. Right now my current rotation for heavy Thursdays, is one week do conventional, the next week do trap bar, and the week after do rack pulls, and start over. I think I'll just start always doing conventional every week, and add in rack pulls and trap bars like the assistance lifts they are. I also think the reason I've made gains on trap bar but not CDL, is because CDL does carry over to the trap bar DL, but the inverse is not true.

 

[Purefilth]

Still a good run - I'd take it too

 

[TheStig]

Still a good run - I'd take it too

Yes sir



Verrrrrrrry very very very productive day in the gym, thanks to my new found friend, Mr. Craze-y Jack3d

Heavy Day

Front Squat
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
3 x 245 lbs
2 x 265 lbs
1 x 275 lbs
1 x 285 lbs (former current PR)
1 x 295 lbs (new PR!, 3 plates is on it's way, hell I was even pumped because 295 almost looks like 3 plates haha)
0 x 305 lbs (had to try, got down in the hole, couldn't get out and the safety bars took the weight)
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

Pullups(with 45 lb plate hanging from my belt)
5 pronated, 5 supinated, 5 p, 5 s, 5 neutral close grip, 5 ncg, 5 ncg, 5 ncg

Abs
rollouts
12, 12, 12, 12
toes to bar
20 of em in about 5 min, my abs were toast, just kept doing sets til failure, until I hit 20 overall

OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
5 x 135 lbs
3 x 155 lbs
3 x 165 lbs
2 x 175 lbs
1 x 185 lbs

Finisher(or so I thought)
Jump Rope/Pullup Supersets
1 set = 10 normal jump + 30 doubles on jump rope, then 5 pullups
5 sets

Then I had an itch to do some Box Jumps(36" box)
25 reps

So then I went home, and found out that a prior engagement had been delayed for another hour and a half (I finished my lift 30 min before the original planned time). So there I am, with absolutely jack sh1t to do, still buzzing off my pre. So what do I do? Eat a banana, slam a protein shake, a bottle of water and 2 powerades, and head back up to the gym for another 15 min before it closes. And I did this:

Dumbbell Flat Bench Press/Pullup Supersets
db press
10 x 80 lbs
pullups
10
db press
8 x 85 lbs
pullups
8
db press
6 x 90 lbs
pullups
6
db press
4 x 100 lbs
pullups
4

And wow, just realized today I've done 93 pullups total..fvck yeah!

Edit: just went outside and busted out 7 more to bump it up to 100

 

[Purefilth]

Hahaha good lad. Only reason I did extra pushups was to hit 200. But then I lost count of how many I had left and went to failure

Looks like jack3d seriously amped you up there. Well done.

 

[TheStig]

Hahaha good lad. Only reason I did extra pushups was to hit 200. But then I lost count of how many I had left and went to failure lol that's a looooooot of fvckin pushups

Looks like jack3d seriously amped you up there. Well done.

Thanks, and it was actually 2 scoops craze, 1 scoop jack3d....craze is a very weird pre workout, it doesn't bring on a violent fvck-sh1t-up kind of energy like jack3d, it's more of a nootropic, it brings some seriously strange focus (still has a bit of caffeine in it, not a whole lot though). Example: You walk into the weightroom. You know exactly what lifts you will do, and you do them. Even with heavy ass weight..you just look at it, and say, "I'm gonna lift that." And then you do, like there was never any shred of doubt in your mind. Really is a mood elevator, which is good, because sports/lifting/running is mostly mental, you can do more than you think you can.

I can see why people think there's eth in it though (I don't), it's unlike anything I've ever tried, but then again I haven't really gotten into pre workouts until recently.

 

[Krueg]

Good work Stig, I know what you mean doing dips right after benching, major pump!

 

[TheStig]

Good work Stig, I know what you mean doing dips right after benching, major pump!

Yeah man it was insane!











I though a little update on dat dere Craze was in order. So it's a couple days later, and I haven't been sore at all. Not even a little. See, normally if I'm not sore, it's because I know I didn't really push myself, and it's pretty irritating.

However, I have not been even a little bit sore AT ALL, and I know I pushed myself reaaaaal hard on Friday. I worked 11 hours yesterday, and I thought it was gonna be hell, because I was expecting to be sooore as fuuuuck. I wasn't though, and I'm still a little dumbfounded.

I don't know if it's got anything to do with Craze or not. It could just be the fact that I consumed a shiiiiiit ton of protein and ate about 4 bananas afterwards. I don't know, I must have done something right.

I though it was worth mentioning, because it's so out of the ordinary, and of course it is my log to record sh1t that I can look back on.

 

[Purefilth]

Being well hydrated helps prevent soreness, as does creatine (if its in the craze)- the creatine helps the muscle hold water, so its well lubricated and less likely to damage.

just my thoughts

Incidentally - i'm gonna hurt lik hell tomorrow

 

[TheStig]

Being well hydrated helps prevent soreness, as does creatine (if its in the craze)- the creatine helps the muscle hold water, so its well lubricated and less likely to damage.
I already take ON Micronized creatine

just my thoughts

Incidentally - i'm gonna hurt lik hell tomorrow it's a satisfying feeling

So today was the first day of class, I had a 2 hour break in the middle of the morning, which I used to get stuff done, and lift. Suuuuuuuper tired today, no preworkout, just some coffee, and I was ready to go. The gym at school is a whole lot more crowded than the one by my house, so I can't just leave a power rack and expect nobody to take it, so I did this all at the same rack...it was a bit different but largely the same

Circuit Day
5 front squats (135 lbs), 10 pullups to warm up

round 1
5 front squats (205 lbs), 8 toes to bar, 10 pullups

round 2
5 front squats (205 lbs), 8 toes to bar, 10 pullups

round 3
5 front squats (205 lbs), 10 pushups, 10 pullups

round 4
5 front squats (205 lbs), 10 pushups, 10 pullups

round 5
5 front squats (205 lbs), 10 pullups, 10 dips, 10 dips

Took about a half hour, not bad but I think I'm gonna have to move circuit day to Saturday, because afterwards I was exhausted and had no drive to do anything

 

[Purefilth]

Lookin good man - Incidentally, I didnt hurt today - not even on creatine.

 

[TheStig]

Lookin good man - Incidentally, I didnt hurt today - not even on creatine.

Thanks filth, and haha funny how sometimes it's good and sometimes it's bad if one is not hurting the day after a hard workout

 

[TheStig]

Lowered and raised some reps here and there to raise weight and switch up some things, I was super fvcking out of it from not eating all day since breakfast..I was so busy with school and sh1t that I actually didn't think of eating at all today, just forgot about it til I felt like sh1t in the gym. Oh well, still got it done though.

BB/Hypertrophy Push/Pull Day

Bench Press
15 x 135 lbs
10 x 205 lbs
8 x 225 lbs
6 x 245 lbs
1 x 275 lbs
8 x 225 lbs
15 x 135 lbs

T-Bar Row
10 x 2 plates
10 x 3 plates
10 x 4 plates (rep PR...no idea where this came from, it felt easy as fvck)

Incline Bench Press
10 x 135 lbs
8 x 165 lbs
6 x 185 lbs
4 x 205 lbs
0 x 225 lbs (I think I used up all my ATP with that 205 set haha)

Bent Over One Arm Dumbbell Row
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs

Toes To Bar/Pullup Supersets(this was an absolute killer)
T P
8 8
8 5
7 6

Dumbbell Flies
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

Dips
12, 12 (only rested about 20 sec between these sets, which is why I only did 2)

And then Farmer's Carry to finish
1.5 laps around track with 100 lb dumbbells

I think the Farmer's Carries have been making my traps grow from doing them for the last 2 weeks...definitely something I'll stick with

 

[TheStig]

Had a nice lift in between classes

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
0 x 305 lbs
10 x 225 lbs

Conventional Deadlift
8 x 225 lbs
5 x 295 lbs
5 x 315 lbs
4 x 345 lbs
3 x 365 lbs
2 x 375 lbs (rep PR)
5 x 315 lbs

One Arm Dumbbell Row(finally, access to DBs over 100 lbs)
10 x 100 lbs
10 x 110 lbs
7 x 120 lbs
7 x 130 lbs

Dips
12, 12, 12

Ab Rollouts
only 2 sets of 10 cuz I had to get to class

This sucks though, all I have time for anymore is work, school, and lifting. Well, the lifting part doesn't suck haha.

I think I may start running 5/3/1 next week because for the last month or so, I've been interested in trying it

 

[Purefilth]

Had to go and one up me on 375 now didn't you !

 

[TheStig]

Had to go and one up me on 375 now didn't you !

Pshhhhh I already did that when I hit 385, and 405x5 on trap bar :crackup:

 

[Krueg]

Nice work man! As far as feeling, sore the next day. I noticed when I switched up'd my assistant work, that muscle group felt sore the next day.. For example, if your use to doing barbell incline presses, switch to dumbbells or vice versa. OR what Glute/Ham Raises are to Leg Curls and ect. I like to switch up my assistant exercises every 2-3 weeks, or when progression stops. Don't mean to sound like I'm trying to tell ya how to lift or anything, just wanted to share my experience...

 

[Purefilth]

Pshhhhh I already did that when I hit 385, and 405x5 on trap bar :crackup:

Fukkit - in a couple of months, ill stop hypertrophy and go full on - strength training. and then, my friend ill find a gym with decent equipment and lift the whole fvcking place!

 

[TheStig]

Fukkit - in a couple of months, ill stop hypertrophy and go full on - strength training. and then, my friend ill find a gym with decent equipment and lift the whole fvcking place!

I'll hold you to that lol