Stig's Journey to USAPL Collegiate and Raw Nationals: Shut up and Squat

[TheStigIsBig]

Workout 22 of USAPL Southeastern Championships 3/5/1 Prep Cycle (9/26/12)

Bench

225 x 3
255 x 3
290 x 3.5 (Being sick blows, and couldn't even get 4 this time)
305 x 1
315 x 1
320 x 1 *cycle PR*

Pause Competition Bench

255 x 3 x 3

Floor Press

225 x 8 x 3

OHP

115 x 5 x 3

Occlusion Arm work


Notes

Been sick with a cold and my damn back hurts (pinched nerve in my lower back). Repping was near impossible since I cant breathe through my nose, but the weight didn't feel that heavy in my hands so thats a good thing. Been icing alot so I will be ready for heavy deads on friday so I can end this cycle on a great note.

Taking tomorrow off again so I can rest and ice some more. I just feel like complete crap after this workout

[NIsrael]

u mad brah?

[TheStigIsBig]

u mad brah?

never brah...im as chill as an ice cube.

[TheStigIsBig]

Workout 23 of USAPL Southeastern Championships 3/5/1 Prep Cycle (9/28/12)

Deadlifts

365 x 1
405 x 1
455 x 1
405 x 1 x 5

Squats

295 x 3 x 3

RDL's

225 x 8 x 3

Pullups

BW x 10 x 3


Notes

This damn pinched nerve in my lower back is still very evident. Starting to get me alittle worried. IT has been hurting the past few days, and was hoping it was just DOMS, but it hurt again today. Instead of doing max reps, I concentrated on form and just pulle a 9.5 RPE today, then some singles @ 90%.

Icing the back all weekend and taking my NSAID's. My plan now is to not deload next week since im only 3 weeks out, and what I am going to do is do another 5's week next week without the singles (kind of like a heavier deload) then a 5/3/1 week then the competition. Hopefully I am good to go by monday.

Got OHP day tomorrow, and some bench. Will update tomorrow night after FSU vs USF game! GO NOLES!

[TheStigIsBig]

Workout 24 of USAPL Southeastern Championships 3/5/1 Prep Cycle (9/29/12)

OHP

135 x 5
145 x 3
160 x 4 *PR*
180 x 1
185 x 1 *PR*

Bench

275 x 3 x 5

CBBP

225 x 8 x 3

Occlusion Arm Work

Notes

Back still feels decently bad. But I will not allow it to affect mondays squat workout. I have made my gains back, I do not want to lose them ever again. I have been using a bit of leg drive on my OHP, but VERY minimal just a slight knee break. Felt good to hit a PR though. First TRUE PR I have hit.

Next week is 5's week instead of deload, going to hopefully peak just in time for the competition on the 20th of October!

[TheStigIsBig]

Workout 24 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/1/12)

Squat

295 x 5
310 x 5
325 x 6 EASY

TOOK BELT OFF

275 x 3 x 3

Good-Mornings

135 x 10 x 5


Notes

Took it kind of easy today. Pinched nerve is still evident, so I just wanted to get past the squats. Then did a bunch of very light goodmornings to help get some blood flow for recovery. Feeling decent, and now I am icing all night.

Weds will be 5's week Bench.

[TheStigIsBig]

[ErickStevens]

Oh snap, we're within ~2lbs of each other. Is this real life?

[TheStigIsBig]

Oh snap, we're within ~2lbs of each other. Is this real life?

Srs??? Lawwwdd

And I hope thats not you in your avi hahaha

If so brb killing myself.

[ErickStevens]

Srs??? Lawwwdd

And I hope thats not you in your avi hahaha

If so brb killing myself.

Yup. 203.8lbs this morning, on that cutting time.

[TheStigIsBig]

Yup. 203.8lbs this morning, on that cutting time.

gat damn

[TheStigIsBig]

Workout 25 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/3/12)

Bench

235 x 5
250 x 5
270 x 5 EASY

Comp. Pause Bench

255 x 3 x 3

CGBP

275 x 3 x 5 EASY

OHP

135 x 5 x 3

Occlusion Arm Work

Notes

Awesome bench day. Best one I have had in a while. I felt energized, and really ready to destroy the weights. 270 x 5 was pretty damn easy. I was shocked. Also my CGBP is FLYING up, no idea why. 275 was so damn easy today, I was in awe. Could of done 275 x 5 x 5 most likely.

Off day tomorrow, then its deadlift time! Hopefully my back is okay by then. I need to start getting in more deadlift work. Right now the pinche nerve is still there

[TheStigIsBig]

Workout 26 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/5/12)

Deadlifts

315 x 5
365 x 3
405 x 1
425 x 4 (Had one more left in the tank I think)
455 x 1

Squat

295 x 3 x 3

RDL's

275 x 5 x 3



Notes

This is supposed to be 5's week, well technically a deload LOL, but I decided to do my heavy deadlift day today since I am two weeks out and don't want to do it next week.

Back was bothering me more then I liked it would at this point, and it def. made a difference in my form. Hard to pull with an already fatigued lower back. Squats on monday, which will be my heavy 5/3/1 squat day, so stay tuned!

Tomorrow is OHP and Bench.

[TheStigIsBig]

Workout 27 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/6/12)

OHP

135 x 5
140 x 5
150 x 5

Bench

275 x 3 x 3

Floor Press

245 x 8 x 3

Occlusion Arm Work

Notes

My floor press has already gotten stronger. If felt just as light as the 225. Everything accessory wise for bench is flying up, so I am interested to see if my bench actually has gone up.

OHP is feeling awesome as well.

Max Reps with 370 on squat on monday, cant' wait!

[TheStigIsBig]

Workout 28 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/8/12)

Squat

335x 3
375 x 5 (had 6 most likely)
405 x 1
415 x 1 *Cycle PR*

Goodmornings

225 x 6 x 3

Deadlifts

385 x 1 x 3



Notes

Awesome session again. Back is no longer bothering me thank god, which means my healing methods have worked! Time to concentrate on all these damn midterms for school and then bench on weds!

Squats felt good, form feels just a bit off right now, but it is most likely a change in equipment, and coming back to the lab. Feeling good and ready for next saturday!

[NIsrael]

nice work

[TheStigIsBig]

nice work

thanks brah, feeling good. Ready for next saturday! I just want a damn 1262 so I can have my old numbers back lol

[NIsrael]

thanks brah, feeling good. Ready for next saturday! I just want a damn 1262 so I can have my old numbers back lol

you got that brah

[TheStigIsBig]

Workout 29 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/10/12)

Bench

245 x 5
265 x 3
285 x 6 *Cycle PR*
310 x 1
325 x 1 *Cycle PR*
300 x 1 COMP PAUSE

CGBP

265 x 6 x 3

OHP

135 x 5 x 3



Notes

Awesome bench day, 3/5/1 is working great for bench as well, and I was scared it wouldnt work as well. Time to taper for next saturday and to get this 1262 total back!!

Squats on friday, may either do a 5x2 or 5x3 day.

[TheStigIsBig]

Workout 30 of USAPL Southeastern Championships 3/5/1 Prep Cycle (10/12/12)

Squat

385 x 2 x 5

Pause Bench

275 x 2 x 3

Deadlifts

365 x 1
405 x 1 x 3

Occlusion Arm Work

Notes

Good workout. Been having my knees starting to hurt just a tad, nothing to worry about but it had me wondering. I made it through this workout just fine, and all 3 lifts felt pretty good. Time to rest until tuesday when I will do my 3x3 @ 70% taper day. Then it is meet time!!

So damn ready to go HAM!

[xRequiem]

openers?

and how did you get weaker?

[kingscross]

TheStig and ErickStevens are within 2lb of each other? mind=blown

and how did you get weaker?

TheStig doesn't tell us what he is up to when he is not lifting.

[TheStigIsBig]

openers?

and how did you get weaker?

openers will be 402/286/455

and I got weaker because of damn injuries man. First my ribs, then I get into gear (which ****ed my raw), then hurt my knee AGAIN...so it has been 8 months since I have hit my old raw numbers from feb. That is my goal, is a 1262 so I can finally start making real PR's.

TheStig and ErickStevens are within 2lb of each other? mind=blown


TheStig doesn't tell us what he is up to when he is not lifting.

lol yes, yes we are.

[ErickStevens]

Not for long. I'm about get my bodyweight AND my total up in the next few months.

[arian11]

openers will be 402/286/455

and I got weaker because of damn injuries man. First my ribs, then I get into gear (which ****ed my raw), then hurt my knee AGAIN...so it has been 8 months since I have hit my old raw numbers from feb. That is my goal, is a 1262 so I can finally start making real PR's.

Just don't go 6 for 9 like last time you cheeky kunt.

[NIsrael]

Just don't go 6 for 9 like last time you cheeky kunt.

Arian, are you planning on coming to 2013 raw nats on Orlando

[arian11]

Arian, are you planning on coming to 2013 raw nats on Orlando

Depends if there will be qualifying totals and if my total qualifies. But I definitely want to.

[NIsrael]

Depends if there will be qualifying totals and if my total qualifies. But I definitely want to.

i know they havent had qualifying totals in the past, interested to see if the institute them this time around

[arian11]

i know they havent had qualifying totals in the past, interested to see if the institute them this time around

I heard that it could be a possibility. Though the number of entrants for 2012 was quite a bit less than 2011 so maybe they won't need a reason to not let people join. The other thing I'm interested in seeing is if they move to the new weight classes since Raw Nationals is a qualifier for the Raw Worlds.

[TheStigIsBig]

Just don't go 6 for 9 like last time you cheeky kunt.

I will try not too.