TheStig's Workout Log

[TheStig]

Bench Press
5 x 135 lbs
5 x 225 lbs
3 x 275 lbs
3 x 315 lbs
at this point I put on the slingshot
2 x 335 lbs
4 x 355 lbs
2 x 365 lbs
1 x 385 lbs
1 x 405 lbs
slingshot off
2 x 315 lbs
2 x 225 lbs loooooooong pause

Trap Bar Deadlifts
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 455 lbs

 

[TheStig]

Simple workout, but it kicked my ass....probably because I didn't waste any time and got it done in a timely fashion

Back Squat (full olympic squat)
warmups
a bunch x the bar
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
2 x 335 lbs
working sets
3 x 365 lbs
2 x 375 lbs
2 x 385 lbs
1 x 385 lbs
1 x 385 lbs
pause
2 x 315 lbs
2 x 225 lbs
2 x 135 lbs

Then to cap things off I rowed 1800 meters in 7:39.2

That rowing was way harder than the squats

 

[TheStig]

A hodgepodge day

OH Press (all strict)
the bar a bunch of times
3 x 95 lbs
3 x 135 lbs
3 x 135 lbs
3 x 145 lbs
3 x 145 lbs
3 x 155 lbs
3 x 155 lbs
3 x 135 lbs

T-Bar Row/OH Press Supersets
worked up to
3-5 rows with 5 45 lb plates
3 presses with 135 lbs
did that for a half hour til I got tired, no clue how many sets

Conventional Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 435 lbs
1 x 455 lbs
1 x 475 lbs
1 x 500 lbs
3 x 405 lbs
10 singles of 405 lbs

pullups

 

[TheStig]

Back Squat
the bar a bunch of times
pause
5 x 135 lbs
3 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
2 x 315 lbs
1 x 345 lbs
1 x 365 lbs
failed on 385 lbs
3 x 315 lbs
1 x 315 lbs 5 second pause
1 x 315 lbs 8 second pause...just let myself get comfortable in the hole, sinking in deep
3 x 315 lbs
2 x 325 lbs
2 x 325 lbs
1 x 325 lbs
3 x 315 lbs

done

 

[TheStig]

Bench Press
5 x 135 lbs
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs
put the slingshot on
3 x 335 lbs
3 x 355 lbs
1 x 365 lbs
slingshot off
12 x 225 close grip

Rack Pulls
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 455 lbs
1 x 475 lbs
1 x 495 lbs
1 x 515 lbs
1 x 535 lbs
1 x 555 lbs (PR!!!)
1 x 555 lbs (cleaner than the previous rep)
5 singles of 495 lbs
5 x 405 lbs
12 x 315 lbs
12 x 225 lbs
12 x 135 lbs

Pullups/Dips
4 sets of 10

Incline Bench
3 x 135 lbs
3 x 155 lbs
3 x 175 lbs
3 x 195 lbs
3 x 215 lbs
2 x 235 lbs
2 x 255 lbs

finished it off with a 250m row (sprint)

 

[TheStig]

Trap Bar Deadlifts
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 425 lbs
3 x 425 lbs
3 x 445 lbs
3 x 465 lbs
3 x 485 lbs
1 x 505 lbs
1 x 515 lbs
1 x 405 lbs
1 x 315 lbs
1 x 225 lbs

Dips
5 bodyweight
5 x 100 lbs
3 x 155 lbs
3 x 130 lbs
5 x 100 lbs
13 bodyweight

 

[TheStig]

Bench Press
5 x 135 lbs
3 x 225 lbs
3 x 275 lbs
2 x 315 lbs
1 x 335 lbs
1 x 355 lbs (PR! finally, went up really smooth)
0 x 365 lbs (it was a good struggle)
slingshot on
1 x 365 lbs
1 x 385 lbs
0 x 410 lbs (was close)
slingshot off
3 x 315 lbs
15 x 225 lbs (was going for 20, but I was a bit fried)

Rack Pulls
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 455 lbs
2 x 495 lbs
1 x 515 lbs
1 x 535 lbs
10 x 405 lbs

Dips
5 bodyweight
3 x 100 lbs
3 x 125 lbs
2 x 155 lbs
3 sets of 10, bodyweight

Then capped it off with a whole bunch of pullups and box jumps

 

[TheStig]

Went (a bit) lighter on the weight, kept the intensity up, and the rest intervals shorter

Back Squat
pause
3 x 135 lbs
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs
3 x 340 lbs
not paused
2 x 365 lbs
3 x 340 lbs
3 x 315 lbs
3 x 275 lbs
5 x 225 lbs

Conventional Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
5 singles of 455 lbs, bout 45-60 seconds between reps
3 x 405 lbs
3 x 315 lbs
3 x 225 lbs

Pullups/Dips
alternating 3 sets of 10
for example
10 pullups
10 dips etc...

 

[TheStig]

OH Press
strict
3 x 95 lbs
3 x 135 lbs
3 x 155 lbs
push
3 x 165 lbs (first two were strict)
3 x 185 lbs
1 x 205 lbs

OHP/T-Bar Rows
3 x 135 lbs strict ohp
5 x 1 45 lb plate rows

press
rows x 2 45s

press
rows x 3 45s

press
rows x 4 45s

press
rows x 5 45s

press
rows x 5 45s

press
rows x 4 45s

press
rows x 4 45s

press
rows x 3 45s


Then I played around for 45 min on the new gymnastic rings my gym got, and some trap bar deads with a friend, lats are now sore

 

[TheStig]

Bench Press
5 x 135 lbs
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs
7 more singles of 315, separated by 30 seconds

An hour of time on the rings. Skin the cats, front lever tucked pullups, regular pullups, muscle ups from a box, inverted hangs and such

 

[TheStig]

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 435 lbs
3 x 455 lbs
3 x 475 lbs
1 x 500 lbs

After that I had about a half hour of time on the rings. My entire upper body is sore

 

[TheStig]

Back Squats
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs 5 second pause
2 x 335 lbs 3 second pause
2 x 350 lbs
2 x 365 lbs
1 x 385 lbs
3 x 315 lbs

A half hr on the rings. Skin the cats, pullups, inverted hangs, tucked front lever pullups, assisted muscle ups, dips, soreness

 

[TheStig]

OH Press
all strict
bar warmup
5 x 95 lbs
5 x 135 lbs
5 x 135 lbs
3 x 135 lbs
4 x 135 lbs
3 x 135 lbs
4 x 135 lbs
3 x 135 lbs
3 x 155 lbs
2 x 155 lbs
1 x 155 lbs
3 x 155 lbs
6 x 135 lbs

more ring stuff afterwards

shoulders feel blasted

 

[TheStig]

Thanks Espi...you better keep up your log because it's my favorite one to read...puts mine to shame haha

 

[TheStig]

Yesterday (2/27)

Conventional Deadlift
8 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 405 lbs
3 x 405 lbs
3 x 405 lbs
then 5 singles of 405

15 x 225 lbs bench press just because

Spent about 40 min on the rings

Today (2/28)

Didn't have a spotter so I kept it reasonable. Did a little pyramid

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 275 lbs
3 x 315 lbs
5 x 275 lbs
5 x 225 lbs
10 x 135 lbs

Rack Pulls (did em lower this time...normally do em from an inch below the knee but this time they were about 1/4 way down my shins)
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 455 lbs

Rings
Muscle up from a box
5 ring dips
5 pullups
1 deep, long skin the cat
x3

Today's workout wouldn't have been to hard if it wasn't all done in 40 minutes

 

[TheStig]

What a great day..at work and in the gym. It can only be attributed to the half jar of saurkraut I ate for breakfast haha. Seriously though, saurkraut has some crazy good benefits

Bench Press
50-60 x the bar
10 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
4 x 295 lbs
3 x 315 lbs
1.5 x 335 lbs
7 pause reps of 225 lbs

Rack Pulls
30-40 x the bar
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 435 lbs
3 x 455 lbs
3 x 475 lbs
3 x 495 lbs
and here we go...in the time it took for this song to play, I did:
12 x 405 lbs
8 x 405 lbs
6 x 405 lbs
4 x 405 lbs

Rings
6 sets of 5 ring dips with various other ring moves peppered in


I realized that ring dips have nothing in common with traditional dips as far as tricep or even chest activation...it tears apart my shoulders, but in a good way. My abs even start to burn after awhile from holding my legs so stiff and forward, so I can stay stable

 

[TheStig]

Back Squat
a bunch with the bar
10 x 135 lbs
5 x 225 lbs pause
5 x 275 lbs pause
5 x 315 lbs pause
3 x 330 lbs
3 x 345 lbs
2 x 365 lbs
1 x 385 lbs
1 x 405 lbs

Trap Bar Deadlift
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
3 x 455 lbs
5 x 405 lbs

5 sets of 5 ring dips

 

[TheStig]

Yesterday

OH Press all was strict
warmups
5 x 135 lbs
3 x 135 lbs
3 x 150 lbs
3 x 135 lbs
5 x 135 lbs
3 x 135 lbs
3 x 150 lbs
3 x 135 lbs
5 x 135 lbs

T Bar Row
5 x 1 plate
5 x 2 plates
5 x 3 plates
5 x 4 plates
5 x 5 plates
3 x 6 plates
5 x 4 plates

Then more ring dips

Today

Bench Press
3 x 135 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 285 lbs
3 x 305 lbs
2 x 325 lbs
0 x 345 lbs

Deadlifts all single rep sets
135 lbs
225 lbs
315 lbs
405 lbs
455 lbs
475 lbs
405 lbs
315 lbs
225 lbs
135 lbs

ring dips

 

[TheStig]

Wrote up my own program today, here's the template (all based off 1RM):

Main Lifts
Squat
Bench Press
Deadlift

Main Lift Variations
1) Back Squat
1) Bench Press
1) Conventional Deadlift

2) Pause Squat
2) Close Grip Bench Press
2) Trap Bar Deadlift

3) Front Squat
3) Incline Bench Press
3) Rack Pulls (from or slightly below the knee)

Accessory Movements
Pullups
Dips
Rows
OHP
Abs

Accessory Movement Variations
1) Bodyweight pullups on a straight bar
1) Bodyweight dips on parallel bars
1) T Bar Rows

2) Bodyweight pullups on gymnastic rings
2) Bodyweight dips on gymnastic rings
2) Pendlay rows

3) Weighted dips on a straight bar
3) Weighted pullups on a straight bar
3) Dumbbell rows

Week 1

Day 1
Each of the (1) variations of the main lifts, 3 sets of 3 with 80% 1RM
3 sets of 10 of each of the (1) accessory movement variations

Day 2
Each of the (1) variations of the main lifts, 4 sets of 2 with 85% 1RM
3 sets of 10 of each of the (1) accessory movement variations

Day 3
Each of the (1) variations of the main lifts, 5 sets of 1 with 90% 1RM
2 sets of 10 of each of the (1) accessory movement variations

Day 4
Each of the (1) variations of the main lifts, 2 sets of 10 with 60% 1RM
5 sets of 5 of the (1) row variation, 5 x 5 weighted dips and pullups always done on day 4 no matter what

Day 5
OH Press
Rollouts
Toes to Bar

Week 2 is the same, except option (2) is used for main lifts and variations
Week 3 uses option (3) for main and accessory variations

On the 4th week, the cycle resets back to (1), and 5 lbs are added to upper body maxes, 10 lbs are added to lower body maxes.

Starting Maxes
Bench 355 lbs
Close Grip 295 lbs
Incline 280 lbs

Back Squat 405 lbs
Pause Squat 355 lbs
Front Squat 355 lbs

Conventional DL 500 lbs
Trap Bar DL 535 lbs
Rack Pulls 555 lbs

All squatting is done olympic style

 

[TheStig]

My Strength Program
Cycle 1, Week 1, Day 1

Back Squat
warmups
3 sets of 3, 320 lbs

Bench Press
warmups
3 sets of 3, 285 lbs

Deadlift
3 sets of 3, 400 lbs

Pullups
3 sets of 10, bodyweight, straight bar

Dips
3 sets of 10, bodyweight, parallel bars

T Bar Rows
10 x 3 plates
10 x 4 plates
10 x 4 plates

That's a lot harder than it looks. Squat and bench were easy, fun, and I felt I could generate a lot of power. Deadlifts started to get hard, and after pullups it was game over; it was a grind to get through...not nearly impossible though.

I suppose the only way to tell if it will work is to try it for a couple cycles.