TheStig's Workout Log

[Purefilth]

21 of ANY squats is no fun with any weight

used to be leg day for me - 3 sets 21 squats on 50 -60 kg eugh horrible

 

[TheStig]

Ehhhhh yeah, fvck that lol. On the subject of horrible ways to squat, my buddy who plays college basketball was telling me about part of their workout the other day. Squats for 2.5 minutes with 100 lb (~45 kg), as many reps as possible...I think he said he got somewhere around 115 reps, and that he wanted to die it was so bad

 

[Purefilth]

fvck off, thats disgusting!

 

[TheStig]

^^Yeah, tell me about it


Anyway

Hypertrophy Day

Bench Press
15 x 135 lbs
10 x 205 lbs
10 x 225 lbs
6 x 245 lbs
2 x 275 lbs
11 x 225 lbs

T-Bar Row
10 x 2 45 lb plates
10 x 3 plates
6 x 4 plates + 2 dimes (gainz)

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

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

Rear Delt Flies (first time doing these in who knows how long)
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

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

Dips
15, 15, 10

- - Finisher - -
10 Front Squats (135 lbs)
10 Ab Rollouts
3 sets each non stop

Whooo, that was a killer. Got a fvcking nasty pump from those toes to bar pullup supersets too, it hurt so fcking goood

 

[Krueg]

Strong benches :rockon:

 

[TheStig]

^^Thanks man!


Another great lift here

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 275 lbs
1 x 295 lbs eaaasy
0 x 305 lbs but I don't know why I didn't get this
12 x 225 lbs however this made up for it

Front Squats
10 x bar
8 x 135 lbs
6 x 285 lbs
5 x 205 lbs
4 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs thought about going for a 2nd rep here, that's how 'easy' it felt haha
1 x 315 lbs gettin easier
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

Toes To Bar/Pullup Supersets
5 TTB 5 PU
x4

Pretty good overall, I think

 

[Purefilth]

Fvck me! - those frontsquats

 

[Krueg]

I know when I squatted 275 couple weeks ago I went for 280 and crumbled lol. Funny how 5-10lbs can be that much difference. Keep up the good work Stig!

 

[TheStig]

^^Thanks guys! And yeah Krueg it really is crazy how much of a difference small increments make when you're near a maximal level.


Anyway, worked out today at a crossfit gym my buddy goes to. Rogue Fitness sure does make some nice equipment. They had 4 sets of gymnastic rings too, so I did my toes to bar and pullups on those. Oddly enough, the toes to bar were a lot easier and gave a lot better of a burn (if that makes sense), and the pullups were SO much harder, because you have to use a ton of stabilizer muscles to keep the form strict.

Heavy Day

Conventional Deadlift
10 x 135 lbs (probably more reps than 10, I was doing some serious form checking, not that my form is bad or anything)
8 x 225 lbs
6 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
3 x 365 lbs
1 x 385 lbs
1 x 395 lbs
0 x 405 lbs (ah, it's a new max so it's cool)

Deficit Deadlifts(bar was at feet level)
6 sets of 1, with 315 lbs, about 30 seconds rest between each single, working on explosiveness
5 x 315 lbs
5 x 315 lbs
1 x 335 lbs

Dips(90 lbs on the belt, gainz here)
5, 5, 5, 5, 5, 5, 10 body weight

Toes To Bar/Pullup Supersets(on gymnastic rings)
5 TTB 5 PU
5 TTB 5 PU
5 TTB 4 PU
5 TTB
4 TTB

Finished off with some good old Bent Over Dumbell Row
10 x 110 lbs
10 x 125 lbs
8 x 140 lbs

Looking back, I can't believe the volume I had (37 sets)! I don't know if that's good or bad, I mean I feel good and my form was solid throughout, and I didn't take a terribly long time, about an hour and a half, maybe an hour and 45 min...I wasn't really paying attention. Can't get anywhere if you don't push yourself I suppose.

 

[Purefilth]

You can tap your body with a pencil forever and have nothing happen, or you can hit it with a hammer once and watch it explode.

And dont worry on the missed max after the volume set down beforehand

 

[TheStig]

^^True, very true


Must...muster...energy..to...type...this...

Circuit Day
10 Front Squats (185 lbs, upped the weight by 50 lbs)
10 Push Presses (135 lbs)
1/2 lap Farmer's Carries (100 lb DBs)
10 Ab Rollouts
3 rounds

Then a 4th round of
10 Front Squats (185 lbs)
1/2 lap Farmer's Carries (100 lb DBs)
10 Toes To Bar
10 Pullups

Time from walking into the gym to walking out after finished = 25 minutes

 

[Krueg]

More sets = more volume

More volume = more total weight moved.

It's only bad when its wearing you down and decreasing your strength. Over training for one person can be somebody else's warm-up.

 

[TheStig]

^^Yeah good points


OOOHhhhhhhhhhhh man, no fvcking clue where the power came from today! But I love it!

Hypertrophy Day

Bench Press
15 x 135 lbs
15 x 205 lbs (Rep PR)
12 x 225 lbs
6 x 245 lbs
3 x 275 lbs
11 x 225 lbs

T-Bar Row
10 x 3 45 lb plates (instead of starting with 2)
10 x 3 plates
10 x 4 plates

Decline Bench Press
10 x 135 lbs
10 x 205 lbs
10 x 225 lbs
5 x 265 lbs

Bent Over Dumbbell Rows(could say it was the highlight of today)
25 x 100 lbs
25 x 100 lbs
each arm....so that's...100 reps, 100 lbs
Kroc Row territory

Dips
12, 12, 12

Pullups
9, 9, 9, 9

Toes To Bar
8, 8, 4, 4

Ab Rollouts
10, 10, 10


Whew

 

[TheStig]

Good day, the deadlift felt weird and heavier than normal..oh well, I think it's got something to do with how I completely destroyed myself last time lol

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 255 lbs
4 x 275 lbs (rep PR I think)
2 x 295 lbs (also I think this is a rep PR)
1 x 305 lbs
0.75 x 315 lbs (spotter helped just a hair....I may have been able to get it, but he started helping a bit early...that's what I get for having a random guy spot me)
10 x 225 lbs

Conventional Deadlift
5 x 135 lbs
8 x 225 lbs
5 x 295 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs (felt wayyyy heavier than it should have)

Deficit Pulls (bar at foot level)
5 sets of 2 with 315 lbs

then back to normal deadlift
5 x 315 lbs
5 x 335 lbs
3 x 355 lbs

Dips(100 lb dumbbell hanging from my waist.....GAINZ)
5, 5, 5, 5

Toes To Bar
5, 5, 5, 5, 5, 5

And then all I had left to muster, were 9 pullups lol

 

[TheStig]

Awwwwww yeaaaaaah

Heavy Day

Front Squat
warmups
10 x bar
8 x 135 lbs
6 x 185 lbs
5 x 205 lbs
working sets
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs

then 5 deep high bar back squats (no box, 225 lbs), pause at bottom for a few seconds, just to stretch

Box Squats
5 x 225 lbs
5 x 295 lbs
3 x 315 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
1 x 405 lbs (failed 2nd rep)

I then realized there were 10 minutes til the gym closed, so I scrambled to do these:

Pullups(50 lb dumbbell on my belt)
5, 5, 5, 5, 5

Toes To Bar
20 reps, as fast as possible, the sets ended up being something like 8, 5, 4, 3...when I would hit failure, rest a couple seconds then try to bust out some more

Burn motherfvcker burn motherfvcker burn! (it's in a song)

 

[Krueg]

Strong box squat!

 

[TheStig]

Thanks dude



Circuit Day
10 Front Squats (185 lbs for 1st 2 rounds, 135 for 2nd 2)
10 Push Presses (135 lbs 1st round, 95 lbs for the rest)
10 Pullups
10 Ab Rollouts
4 rounds

then 10 more front squats (135 lbs) and 10 more pullups

Bout 25 minutes time, staying pretty consistent

 

[[S]alvatore]

Good lifts. It's embarrassing that your lifts are double mine, yet you're 5 years younger than me.

 

[TheStig]

Good lifts. It's embarrassing that your lifts are double mine, yet you're 5 years younger than me.

Don't sweat it man, once a person hits maturity age doesn't matter...the playing field is even in that respect. So then other factors come into play such as experience and genetics, for example. You'll get there.

 

[TheStig]

Anyway, I've been in a real rut lately...
A rut of awesomeness!! haha

Hypertrophy Day

Bench Press
15 x 135 lbs
12 x 205 lbs
10 x 225 lbs
7.5 x 245 lbs (it's kinda funny how on the 8th rep, I made it exactly halfway up, then it's like I hit a brick wall)
2 x 275 lbs
10 x 225 lbs

T-Bar Row
10 x 3 45 lb plates
10 x 3 plates
10 x 4 plates (gettin easier...feelin some gaaaaaaaaaaaainz coming in the future)

Incline Bench Press
10 x 135 lbs
10 x 165 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs (REP PR)

Pullups
with 45 lb weight 8, 8, 5, 5
bodyweight 5, 4, 3
all were done with as little rest as possible in between...I was basically always riding the fine line of failing toward the end

Dips
12, 12, 12
you're right filth, dips get really boring, thought about doing more, but didn't want to haha

Rack Pulls(because I felt like it)
10 x 135 lbs
5 x 315 lbs
5 x 335 lbs
5 x 355 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs

Ab Rollouts(with a barbell this time)
10, 10, 10

Then 60 straight double unders, whoooooo, forgot how much they suck