TheStig's Workout Log

[Purefilth]

That's probably the dirtiest frontsquat session I've seen. Mine was pretty gruelling, but it pales in comparison. I salute you and respect every single one of those reps.

 

[TheStig]

Thank you sir...means a lot

 

[switch]

Thank you sir...means a lot

good work private :rock:

 

[TheStig]

good work private :rock:

Thank you sir



Good lift today, had to get it in today, so I keep the streak of lifting 4 days a week going. I think I've lifted at least 4 days a week since about May, with the exception of going on vacation for a week.

OH Press
strict
10 x 95 lbs
8 x 115 lbs
push
6 x 135 lbs
4 x 155 lbs
3 x 165 lbs
3 x 175 lbs
2.5 x 185 lbs
5 x 135 lbs

Pullups(some with 45 lb plate some bodyweight)
6(45lbs), 6(45lbs), 6(bw), 6(bw), 6(45lbs), 6(45lbs)

Toes To Bar/Pullup Supersets
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU

Dips(only 30 sec break in between sets)
10, 10, 10

Ab Rollouts(same...only 30 sec in between, this burned like hell)
12, 12, 12, 14

Jump Rope
100 regular jumps, 15 normal jumps+20 doubles, 10 normal+40 doubles, 50 normal+20 doubles

Then finished off with a nice 200 meter sprint. Which sucked. Hard.

 

[Krueg]

Great work Stig, Nice PR's!

 

[TheStig]

Great work Stig, Nice PR's!

Thanks man!




Good day today

Hypertrophy Day

Bench Press
15 x 135 lbs
10 x 205 lbs
10 x 225 lbs
7 x 245 lbs
2 x 275 lbs
9 x 225 lbs
15 x 135 lbs

T-Bar Row
10 x 2 45 lb plates
10 x 3 plates
10 x 4 plates (with eeeeeease)

Incline Bench Press
10 x 135 lbs
10 x 165 lbs
8 x 185 lbs
5 x 205 lbs

DB Row(felt like I was playing with toys....definitely the high point of the workout)
15 x 100 lbs
15 x 100 lbs
15 x 100 lbs

Dips
10, 10, 10, 10

Dumbbell Flies(35 lbs)
10, 10, 10

Toes To Bar/Pullup Supersets
8 TTB 8 PU
6 TTB 8 PU
7 TTB 8 PU

Yeah buddddyyyyy

 

[Krueg]

Rows, Rows and Mo' Rows! Your back must be Swole!

 

[TheStig]

^^^It was





Can't walk straight...light headed...and a ridiculous leg pump, all thanks to the dumbest fvcking idea I've ever had. Man that sh1t was fvcking stupid, more on that later..

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
4 x 265 lbs (rep PR maybe?)
4 x 275 lbs (definite rep PR)
1.5 x 295 lbs
10 x 225 lbs

Front Squat
10 x bar
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 315 lbs (fuuuck! oh well, it's a new max right now so it's gonna differ week to week)
4 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
4 x 225 lbs

Dips(80 lbs hangin from my belt)
8 (rep PR for 80), 6, 5, 4

Toes To Bar/Pullups Supersets
5 TTB 5 PU
5 TTB 5 PU
3 TTB 3 PU
did em quick so I gassed out fast..ridiculous bicep pump here

Ab Rollouts
10, 10, 10, 10

And here it comes......stupidest sh1t I've ever done.....................
100m sprints after all the front squat volume I did

Ran five 100m sprints...on the 5th I just kept running to where I was parked..said fvck that, I though both my legs were gonna collapse and start having muscle spasms haha....oh well ya live and learn

 

[Purefilth]

100m sprints?! Dude - even I couldve told you that would hurt! Did you puke?

 

[TheStig]

100m sprints?! Dude - even I couldve told you that would hurt! Did you puke?

Nah never got nauseous or anything, outta breath yeah but that just comes with the territory lol. The problem was that my hamstrings and glutes were fried from all the squatting, then the sprinting just made it worse...felt like they were gonna ball up. I'm no scientist but I kinda think that the force generated in the legs from balls to the wall sprinting could be on par or even more than doing squats.

If I'd have just ran a mile or something, I probably would have been fine. But I can't do distance running. Well, I could but I have no willpower when it comes to that, like a couple minutes in I just wanna stop cuz it's boring and it sucks haha

 

[Purefilth]

If I'd have just ran a mile or something, I probably would have been fine. But I can't do distance running. Well, I could but I have no willpower when it comes to that, like a couple minutes in I just wanna stop cuz it's boring and it sucks haha

I hear ya there. I havent been since last month when my buddy dragged me out on a run.

It was horrible. The euphoric feeling of having finished was good though.

 

[TheStig]

It was horrible. The euphoric feeling of having finished was good though.

Yup, runner's high is a very real thing...I can see why it can be addicting




Anyway, heavy triples was the name of the game today, it went well. Decided it would be a good idea to revisit the trap bar today to give my back a rest.

Heavy Day

Trap Bar Deadlift
10 x 135 lbs
8 x 225 lbs
5 x 295 lbs
4 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
3 x 385 lbs
3 x 405 lbs
deficit pulls(was standing about 3" higher than normal. here ya go Krueg!)
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
deficit pulls are no joke, those extra few inches suck so bad!

OH Press
strict
10 x 95 lbs
8 x 115 lbs
6 x 135 lbs (had push a teensy bit on the last rep)

Toes To Bar/Pullup Supersets
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU
5 TTB 5 PU

And done. Only had an hour to lift because I got there an hour before closing, forgot it closes early on Saturdays. It's actually good in a way, though, because it really forces me to go hard and not waste a second.

Anyway, my back is feeling glorious right now. I think doing full toes to bar hanging leg raises gives me just as good of a stretch in the lower back as weighted dips do, but in a different way. Weighted dips kind of force the stretch, whereas with toes to bar, you're doing all the stretching, and it's stretching by bending rather than just being pulled downward. Idk, I don't think I'm putting it into good words, it's one of those things that one has to do to fully get it.

 

[Krueg]

Big Pulls!

 

[Purefilth]

fvcking toes to bar.


ive been doing a few of these and i do respect the volume you smash out on them. I will get more done, I just hate doing abs so much!

 

[TheStig]

No weights today, just a rude awakening. Got home from class a bit early so I decided to hit the track. Jogged from my house to there, got there, and ran a 400m run. Nothing too crazy, bout a 1 min 20 sec pace, somewhere between a jog and a sprint, a brisk pace for me. Then I walked 100m, and proceeded to sprint the 100m straight. So walk, sprint, walk, sprint. In total ran 4 all out 100m sprints, and I am completely gassed. Doesn't help that it's crisp outside, and it burns the lungs after awhile.

It's a rude awakening because for football back in the day we'd run a whole heck of a lot more sprints than that on our conditioning days, and I could do that with little problems.

Guess I should start running a bit more. Don't want to but it can't hurt.

 

[Fuglydude]

Stig you suck for beating my front squat PM with your stupid 315 lb 1 RM on the front squat! My 1 RM is 305... you suck

Haha, just kidding man, awesome work! That`s a heavy ass front squat... I hate the feeling of unracking a weight like that on your front and being like `you want me to do what with this weight`?

Are you using a clean grip for your front squats?

Why is your trap bar pull not heavier? I`m sure you can do more weight than you are doing... My 150 lb friend did 360 the other day and it was his first time pulling a trap bar. I think you need to start increasing the weight there Mr. 315-lb fronts squat!

 

[TheStig]

Stig you suck for beating my front squat PM with your stupid 315 lb 1 RM on the front squat! My 1 RM is 305... you suck

Haha, just kidding man, awesome work! That`s a heavy ass front squat... I hate the feeling of unracking a weight like that on your front and being like `you want me to do what with this weight`?
Thanks man, and yeah that's basically what I think once I unrack 275+, that's when it starts getting scary haha
Are you using a clean grip for your front squats?
Yes, I really don't understand how people can go cross armed with heavy weight...since your arms can't pass through each other, one arm will be higher than the other, causing the weight to feel unbalanced
Why is your trap bar pull not heavier? I`m sure you can do more weight than you are doing... My 150 lb friend did 360 the other day and it was his first time pulling a trap bar. I think you need to start increasing the weight there Mr. 315-lb fronts squat!

I don't know man, it's really fvcking annoying. With deadlifts of any kind, it's not a linear progression at all as far as difficulty with me.

Example: Instead of the difficulty steadily increasing as the weight steadily increases...it's more like..easy, easy, easy, easy.....OHH FVCK! All my sets on conventional are rather easy, up until 385. I never have a problem getting my 365 triple, in fact I'm sure I could do it for 6 or so reps, maybe more (rack pulled it 12 times awhile back), but I hold back so that I'm able to do 385. That's exactly how it is on trap bar too, except instead of the wall being 385, it's at 405.

My one buddy who occasionally lifts with me is actually the polar opposite. He rarely ever lifts, ever. But the time I pulled 405 on the trap bar for the 1st time, he thought he could do it too after he saw me do it. He fvcking got it for one rep, after previously quitting on 315x6. I was so irritated lol. Granted, his form was atrocious, but the fact is he got it, with almost no training.

This same guy has trouble front squatting 135 though....so I don't know, I guess everyone has imbalances, strengths, and weaknesses..some more pronounced than others.

Back to my odd deadlifting though, I think I just lack explosiveness right off the floor, rack pulls I've done 425x2 with good form, so I know the lockout area is fine. So I'll be doing some deficit pulls for the foreseeable future.

Edit: Something just occurred to me. A lot of guys will do their heavier/maximal sets and their form changes...their backs round out. I never ever do that. If I can't have perfect form, a perfectly straight back, I just stop the lift. The moment I feel my back round or curve I let the rep go and drop it. That could be a contributing factor.

 

[TheStig]

Anyway...been busy with school all day and couldn't lift til late (just now)

Hypertrophy Day

Bench Press
15 x 135 lbs
12 x 185 lbs
10 x 205 lbs
8 x 225 lbs
8 x 205 lbs
10 x 185 lbs

Barbell Bent Over Row
12 x 135 lbs
10 x 155 lbs
8 x 175 lbs
5 x 195 lbs

Dumbbell Flies
15 x 30 lbs
12 x 35 lbs
10 x 40 lbs

T-Bar Row
10 x 2 plates
10 x 3 plates
10 x 4 plates

Dips/Pullups Supersets
10d 10p
10d 10p
10d 10p

Toes To Bar/Ab Rollout Supersets
5 ttb 10 ro
5 ttb 10 ro
5 ttb 10 ro

And done. Got it done in 44 minutes exactly, which is awesome considering it felt like a very mediocre workout because I was underslept and tired from doing sh1t all day long.

 

[Krueg]

Good work Stig, may of seemed like a short workout but, your trained optimally and got what you needed done.

 

[TheStig]

Yup^^ turned out alright


And so did today, more than alright actually

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
3 x 275 lbs
1.5 x 295 lbs
1 x 305 lbs (eaaaaasy)
11 x 225 lbs
could've probably went past 305, but I'll save it for another day

Conventional Deadlift
8 x 225 lbs
6 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
3 x 375 lbs (rep PR)
1 x 385 lbs
1 x 395 lbs (PR)
0 x 405 lbs (damn it)
deficit pulls - - I was standing so high that there was about 2mm of clearance between the bottom of the bar and the top of my feet, the box couldn't have been any higher otherwise the bar would be resting on the box..basically I was pulling from where my feet were, it kicked my ass
2 x 315 lbs
2 x 315 lbs
2 x 315 lbs
2 x 315 lbs
2 x 315 lbs
2 x 315 lbs

Dips(80 lb hanging from my belt)
8, 7, 4, 4, then 8 bodyweight

Dumbbell Bent Over Row
10 x 100 lbs
10 x 110 lbs
10 x 120 lbs
8 x 130 lbs
6 x 140 lbs

Ab Rollouts(did these really fast..only rested 20 sec between these sets)
10, 10, 10

Boom motherfvcker