TheStig's Workout Log

[Odisseo]

Any swimmers here?

 

[Krueg]

Nice work man! You don't necessarily have to "back down" but, training at 90% and above of your 1RM for weeks, will eventually have a negative affect. Such as decrease in strength, over-training and possible injury risk OR feeling burnt out as you stated. That's how I felt following 3/5/1. I was lifting at 90% or above every other week and stalling out. Since, I started my last (new) training cycle I hit 5lb PR's on my 1RM's. I started out on the lighter side and worked up to heavier weight through out my cycle... That way I gradually built my way up through progressive over-loading instead of lifting heavy every other week..

Just my two cents, cause I know your lifting more than me..

 

[Create Reality]

If you think you are overtraining, back off to 70% 1RM and less days. Do something besides lifts for a month.

 

[TheStig]

^^Good suggestions, thanks guys

 

[TheStig]

But anyway, today was odd because I felt like a FUUUUUCKING BEAST! Went to PRville 3 times on the trap bar deads!

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 335 lbs
3 x 355 lbs
3 x 375 lbs
3 x 395 lbs
1 x 415 lbs (PR)
1 x 425 lbs (PR)
1 x 430 lbs (P to the fvcking R!)
0 x 435 (had to lol I was on a roll)
5 x 365 lbs
5 x 365 lbs
3 x 365 lbs

Dips(90 lb dumbbell chained to me)
5, 5, 5

Toes To Bar
8, 8, 8

Shrugs (for fun)
10 x 225 lbs
8 x 275 lbs
6 x 295 lbs
6 x 295 lbs
8 x 275 lbs
10 x 225 lbs

I think today was especially good because my mental state was perfect all day. Had enough to eat pre-workout to be fueled but still felt light on my feet, was in a good ass mood all day, and got the perfect amount of sleep last night. YEAAAAAAAHHHHHHHHH BUDDAAYYYY! LIGHTWEIGHT!

 

[TheStig]

So...much...pain...

Circuit Day
each round consists of:
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 ab rollouts
5 rounds, balls to the wall

total time = 29 minutes

I wanna puke and pass out at the same time, and my appetite is non existent at the moment. Damnit and I've gotta go to work in a half hour haha

 

[Purefilth]

eewww

 

[ProDJ26]

Nice

 

[TheStig]

Whooo yeah, one of those days where you can almost feel the testosterone pumping through your veins

Hypertrophy Day

Bench Press
10 x 135 lbs
10 x 225 lbs
8 x 245 lbs (tied with rep PR..that I've only hit once before)
6 x 265 lbs (rep PR)
2 x 295 lbs
10 x 225 lbs

T-Bar Row
10 x 3 45 lb plates
10 x 3 plates
10 x 4 plates (felt easier than usual)

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

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

Dips
10, 10, 10

Then my brother, my buddy and I finished off with something we haven't done in awhile:

-load up ez curl bar with 25 lb plates (75 lbs total)
-bench press it AMRAP (as many reps as possible), as fast as possible
-skullcrush it AMRAP as fast as possible
-pushups with feet on a bench, AMRAP, while being spotted with a weight belt, so that when you hit failure, you can go a few reps beyond

I got 40, 8, 7. Reeeeeeallly was a skin tearing pump, especially after all the abuse the chest and tris received during the workout

 

[Krueg]

Nice work, looks like better days are coming!

 

[Purefilth]

i'm taking that ezcurl pupm off you tomorrow

 

[TheStig]

Nice work, looks like better days are coming!

Thanks, and I sure hope so, been in a good mental space lately

i'm taking that ezcurl pupm off you tomorrow

Haha go ahead man, it's intense. It's about 3.5 hours later, and my tris and chest are still shot, like I tried to take off my socks, and just that little bit of light pushing made my arms tense up and almost spasm haha

 

[TheStig]

Took it a bit 'light' today...on the volume that is

Heavy Day

Bench Press
10 x 135 lbs
5 x 245 lbs
5 x 255 lbs
3 x 265 lbs
3 x 275 lbs
2 x 295 lbs
1 x 305 lbs
10 x 225 lbs

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 335 lbs
5 x 355 lbs
3 x 365 lbs
3 x 385 lbs
2 x 405 lbs
1 x 415 lbs

Toes To Bar/Pullup Supersets
5ttb, 5pu, x5

 

[Krueg]

Strong Benching! Did you hit a PR as well?

 

[Purefilth]

nothing light about 305 bench and 415 deadlift - whats that - like 135kg and 190kg on the same day? with heavy lifts working up to it?

you're a monster.

I may switch up my lift pattern -I tend to do a warmup set, then a stretch set and then hit heavy and work my way down, you do the opposite, probably helps that volume out!

 

[TheStig]

Strong Benching! Did you hit a PR as well?

Thanks man! And it is my current PR, but lately it's been relatively easy to hit, haven't missed it in who knows how long. The only two times I've tried 315 I basically got buried, so I'd say I could hit 310 or maaaybe 315.

1) nothing light about 305 bench and 415 deadlift - whats that - like 135kg and 190kg on the same day? with heavy lifts working up to it?

you're a monster.

2) I may switch up my lift pattern -I tend to do a warmup set, then a stretch set and then hit heavy and work my way down, you do the opposite, probably helps that volume out!

1) Thanks man, and the volume was light...only 13 working sets.

2) Everyone I've ever known has used this style (light -> heavy). It really does help a lot because it helps my muscles get primed for the heavier weights to come. Whenever I start my warm up set of 135, the first few reps actually feel heavier than what they should, and my muscles and joints feel a bit..'creaky', but after that the muscle memory returns in no time, sort of like letting a car warm up in cold weather. I really do like backing off for the last 1-2 sets though, because after I've been taxed with heavy weight, 225 for example feels super light, compared to doing 225 on the 2nd set right after 135.

 

[Krueg]

Thanks man! And it is my current PR, but lately it's been relatively easy to hit, haven't missed it in who knows how long. The only two times I've tried 315 I basically got buried, so I'd say I could hit 310 or maaaybe 315.


2) Everyone I've ever known has used this style (light -> heavy). It really does help a lot because it helps my muscles get primed for the heavier weights to come. Whenever I start my warm up set of 135, the first few reps actually feel heavier than what they should, and my muscles and joints feel a bit..'creaky', but after that the muscle memory returns in no time, sort of like letting a car warm up in cold weather. I really do like backing off for the last 1-2 sets though, because after I've been taxed with heavy weight, 225 for example feels super light, compared to doing 225 on the 2nd set right after 135.

Good to know you can still hit your Max, I'd plan out a day to hit 310 and if that felt good or think you got more in you, go for 315!

Side Note: I also agree with Stig from going light to heavy. Your almost asking for injury if you just throw on your 3RM before working your way up. That way you get more volume and your warm-ups are like confidence boosters for the big weight! I always start with an empty bar...

 

[Create Reality]

Side Note: I also agree with Stig from going light to heavy. Your almost asking for injury if you just throw on your 3RM before working your way up. That way you get more volume and your warm-ups are like confidence boosters for the big weight! I always start with an empty bar...

I take my sets heavy then light. Of course I do my warm ups first. Some light cardio on the bike is great for getting everything moving, followed up with some general body motions (don't know what to call it, like calisthenics but less). Do a warm up set, then lift the big ones. I think it's called pyramid lifting, but I don't follow a methodology, I just lift heavy then wear myself out on progressively lower weights. Any reason not to?

 

[TheStig]

Any reason not to?

No, as long as you're achieving your goals, if it ain't broke don't fix it.

 

[TheStig]

Today was a real doozy...all of this was done on an empty stomach, except for some creatine, beta alanine, and about 550 mg of caffeine

Heavy Circuit Day

Front Squat
10 x bar
8 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
5 x 255 lbs (maybe a rep PR?)
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs
0 x 325 lbs (first time I've ever attempted anything more than 315)
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
3 x 135 lbs
3 x 155 lbs
jerk
3 x 165 lbs
2 x 185 lbs
1 x 190 lbs (PR)
1 x 195 lbs (PR)
1 x 200 lbs (PR)

Then did a full circuit:

Each Round:
-1 lap through box jump circuit (4 boxes from 12" - 36")
-50 jumps on the jump rope (25 normal, 25 double unders)
-10 pullups
-10 dips
5 rounds

Then finished off with 2 more laps through the boxes and 5 toes to bar to put the nail in the coffin