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

[TheStigIsBig]

Welcome to my world. Even though they call my gym a "hardcore" gym and there are no cardio bunnies, it is still mostly filled with bodybuilders doing bodybuilder routines. So I'm the only one in the back room doing squats/bench/deadlifts. Not the same atmosphere and not the same motivation. That's why I kept saying I didn't wanna do 5/3/1 cuz I know I'd do sh!t on the max reps sets. You'll get use to it though.

Its not really that. I jsut wish I had a place to actually do it. Commercial gyms are god awful. ATleast you have a somewhat decent squat rack. This gym has a horrific one.

Waiting for Mike's lab to open.

[izzygrant]

Do you even lift? And I thought I was a whiny little bitch, good gawd.

[TheStigIsBig]

Do you even lift? And I thought I was a whiny little bitch, good gawd.

I checked out your journal. I have one question though.














































When does the actual lifting start?

[izzygrant]

I checked out your journal. I have one question though.

When does the actual lifting start?

Four days in a row of PRs not enough for you? Brb making it 5. You're just mad cuz I can max out more than two lifts at a time.

[TheStigIsBig]

Four days in a row of PRs not enough for you? Brb making it 5. You're just mad cuz I can max out more than two lifts at a time.

You cant call it maxing till its atleast BW lmao

[izzygrant]

You cant call it maxing till its atleast BW lmao

I'm sorry you have to make up your own rules in order to feel superior. Maybe you should start your own fed too.

[TheStigIsBig]

I'm sorry you have to make up your own rules in order to feel superior. Maybe you should start your own fed too.

You sound jelly. <3

[TheStigIsBig]

Workout 6/7 of Jan-Feb 3/5/1 Cycle (1/11/13)

Squat

315 x 3 x 2

Deadlifts

315 x 3
365 x 5
405 x 5

Bench

275 x 3 x 3

CGBP

245 x 5
260 x 5
275 x 5

OHP

135 x 5
145 x 5
155 x 5

Notes

I had a **** load of blood taken this morniing, so today was a sluggish day. And had to work all day as well. No preworkout, and lifted from 9-10:30. Deadlifts felt great though, felt strong and fast. The leg press is definitely helping wiht speed off the floor. I had to cram two workouts together AGAIN, because I have alot of **** to do this weekend between work and family stuff so I wont have time. Hopefully the knee will be good to go for my first actual SERIOUS squat day on monday. We shall see.

[TheStigIsBig]

Well just an update for you guys. Looks like I am going to be doing push/pull for a while. I want my knee to heal fully for once. A couple people have convinced me to go this route.

I have a slight tear in my LCL and patella tendon. So its tme for me to get back to 100%. I will be doing alot of isolation work, mostly occlusion. No heavy squatting for a couple weeks.

Stay tuned. Tomorrow will either be light leg day, or bench. 5-3-1 week

[adamsz]

Well just an update for you guys. Looks like I am going to be doing push/pull for a while. I want my knee to heal fully for once. A couple people have convinced me to go this route.

I have a slight tear in my LCL and patella tendon. So its tme for me to get back to 100%. I will be doing alot of isolation work, mostly occlusion. No heavy squatting for a couple weeks.

Stay tuned. Tomorrow will either be light leg day, or bench. 5-3-1 week

Aint nothing wrong with doing push/pull until your knee heals brah. Just be the next Dan G.

Think about the long term picture. So deadlifts don't aggravate the problems at all? Seems a bit odd to me.

And please wait more than a couple weeks before you squat heavy again. Get that chit FULLY healed so you won't regret it later down the road.

[TheStigIsBig]

Aint nothing wrong with doing push/pull until your knee heals brah. Just be the next Dan G.

Think about the long term picture. So deadlifts don't aggravate the problems at all? Seems a bit odd to me.

And please wait more than a couple weeks before you squat heavy again. Get that chit FULLY healed so you won't regret it later down the road.

Yeah I dunno why I wrote a couple weeks in there haha. More like a couple months maybe. Atleast a month though. I will do alot of light squats though. Going to listen to my body.

And no deadlifts do not make it hurt at all. I dont feel it on deads. The way I deadlift involves not much knee and forward knee travel to get set up.

[arian11]

Going to listen to my body.

I can hear your body now. I think its message is directed towards izzy.

"Let me see that thooooonnnnngggg!!! Baby! That thong thong thong thong thong."

[TheStigIsBig]

I can hear your body now. I think its message is directed towards izzy.

"Let me see that thooooonnnnngggg!!! Baby! That thong thong thong thong thong."

LLLLLLLLLOOOOOOOLLLLLLLLLLLLLLL

in b4 Izzy

[izzygrant]

^^ i already know you're a wizard.

Well just an update for you guys. Looks like I am going to be doing push/pull for a while. I want my knee to heal fully for once. A couple people have convinced me to go this route.

I have a slight tear in my LCL and patella tendon. So its tme for me to get back to 100%. I will be doing alot of isolation work, mostly occlusion. No heavy squatting for a couple weeks.

Stay tuned. Tomorrow will either be light leg day, or bench. 5-3-1 week

good stig ♥

[TheStigIsBig]

Workout 8 of Jan-Feb 3/5/1 Cycle (1/15/13)

Bench

245 x 5
275 x 3
305 x 5 *PR*
335 x 1
345 x 0. Woops I am dumb and lost it lol

CGBP

275 x 4 x 4

Floor Press

255 x 6 x 3

Occlusion Tri's

Notes

Decent day. Not much energy, but got through it. Bench is going a bit down because of where I am at this **** commercial gym. Benches are slippery and I am sliding everywhere. Bars are horrendous as well.

[TheStigIsBig]

Workout 9 of Jan-Feb 3/5/1 Cycle (1/16/13)

Deadlift

365 x 5
405 x 3
455 x 4 (Had one left in the tank)
485 x 1

RDL's

365 x 3 x 2

Occluded Leg Press

2 plates x 15 x 3

Hamstring Curls

60 lbs x 10 x 5

Light Rehab Leg Extensions (Individual Legs)

25 lbs x 15 x 7

Calve Raises on Leg Press

3PPS x 10 x 5

Notes

Left one in the tank on the deads, since I start my Coan/Phillipi split next wedsnesday. Everything felt pretty good though, but lifting late at night after work is awful and im so damn tired.

[TheStigIsBig]

Workout 10 of Jan-Feb 3/5/1 Cycle (1/19/13)

CGBP

245 x 5
275 x 3
295 x 5 (Had one left in the tank) *Ties PR*

Pause Bench (30 seconds rest)

275 x 1 x 3

OHP

135 x 5
155 x 3
175 x 5

Lat-Pull Downs

210 lbs x 8 x 2
195 x 8

DB Curls

37.5 lbs x 10 x 2

Cable Curls

40 lbs per side x 15 x 3

Notes

Did some various **** after CGBP and OHP just to get some blood flowing. I start my new split next Weds, and it will lead me into the March 23rd USAPL meet here in Ft. Lauderdale. I will be doing Push/Pull till then.

[TheStigIsBig]

Workout 1 of Coan/Phillipi Cycle (1/23/13)

Bench

245 x 10 x 2

CGBP

230 x 8 x 2

Incline

205 x 10 x 2


Notes

Everythign felt easy. Incline was hard as **** because I have never done incline before (srs). Felt new and weird.

In other news I guess I bounced one of my last couple reps too hard on incline, and really ****ed up my sternum. **** kills to breathe and cough. Bruised the **** out of it. I got deadlifts tomorrow too....dunno how this is going to go but I am going to try my best.

IN OTHER NEWS TOMORROW IS MY BIRTHDAY, YEAAAAAAAHHHHHHHHHHHHHHHHHH BUDDY. 23 years young.

[psychodiver9]

[size=5][b]

Everythign felt easy. Incline was hard as **** .

strong logic. Lol. Happy bday

[TheStigIsBig]

strong logic. Lol. Happy bday

Lmao my bad. Meant to type "everything else"

Thanks brah

[TheStigIsBig]

Workout 2 of Coan/Phillipi Cycle (1/24/13)

Birthday Deadlifts

405 x 2
325 x 3 x 8

RDL-Bentover Row-Lat Pulldown-GM Circuit

RDL- 225 x 8 x 3
Row- 155 x 8 x 3
Lat- 150 x 8 x 3
GM's - SKIPPED

Notes

FUUUUUUUUU Coan and your circuits. Quite rough. Felt like I was going to die. Skipped the GM's because all of this was new to me so I didnt do the GM's. Will do them the following week. Speed deadlifts were fun though. Felt fast and easy.

Tomorrow is OHP. Should be fun.

[psychodiver9]

What are birthday deadlifts? Just because it's your bday or is it actually a different lift?

[arian11]

What are birthday deadlifts? Just because it's your bday or is it actually a different lift?

Oh lawd, dat Tally edumacation!

[TheStigIsBig]

What are birthday deadlifts? Just because it's your bday or is it actually a different lift?

Oh lawd, dat Tally edumacation!

lmao o lawd

[psychodiver9]

Oh lawd, dat Tally edumacation!

Come on man people name lifts sone crazy ****

[TheStigIsBig]

Workout 3 of Coan/Phillipi Cycle (1/25/13)

OHP

135 x 10 x 2

Side Lateral Raises

20 lb DB's x 12 x 2

Front Lateral Raises

20 lb DB's x 12 x 2

Rear Lateral Raises

30 lb DB's 10 x 2

DB Curls

30's x 10 x 3

Occlusion Bicep Work

3 sets of 15

Notes

Not too bad at all. I was at a very ****ty private club gym because of some issues with my old commercial one, so I had to clean the weight up to press it since there was no squat rack lulz. The OHP wasn't too hard at all, except my damn bruised sterum is back from trying to do occlusion curls. FUUUUUUUUUUUUUUUUUUUUUU holding breathe. **** hurts.

I went to Taco Bell again after to eat half the menu to get my damn weight back up. Weighing around 201-203 now.

[TheStigIsBig]

Workout 4 of Coan/Phillipi Cycle (1/27/13)

Bench

215 x 10 x 2

Dips (slow and controlled)

BW x 12 x 2

Tricep Pushdowns

120 lbs x 10 x 3

Pec Flys

40 lbs x 12 x 3

Notes

Easy quick workout. Was done in like 30 mins. This is just his light bench day, and I needed it. Time for a couple days off from the gym and just work. Then have two day off weds and thurs to go HAM at the gym for bench and deads

[TheStigIsBig]

Workout 5 of Coan/Phillipi Cycle (1/30/13)

Bench

260 x 8 x 2

Incline Bench

215 x 8 x 2

CGBP

240 x 8 x 2


Notes

Incline still feels weird. I almost killed myself trying to incline. I unracked the weight and the weight flew off the rack and it fell on my belt/stomach (****ing ouch). I had a dime piece watching me lift too, so I try to fool her and threw it off me and starting rowing it (not a single **** was given). Then brought it back up to do my two sets hahah

Everything wasnt too hard though, so im excited to move forward. The strength is there. Tomorrow is deadlifts.

[TheStigIsBig]

Workout 6 of Coan/Phillipi Cycle (1/31/13)

Deadlifts

425 x 2

Speed Deadlifts

345 x 3 x 8

RDL's

245 x 8 x 3

GM's

225 x 6
135 x 8 x 2

Notes

Meh deadlifts felt like crap to be honest today. Form felt awful. Speed was decent, but still felt weird. Legs are starting to shake alot more then usual, and I just dont feel centered. I was in a time crunch so I skipped the back work in the circuits and will do them tomorrow after shoulders.

[TheStigIsBig]

Workout 7 of Coan/Phillipi Cycle (2/1/13)

OHP

140 x 8 x 2

Side Lateral Raises

25 lb DB's x 12 x 2

Front Lateral Raises

25 lb DB's x 12 x 2

Bent over Lateral Raises

30 lb DB's x 11 x 2

Pendlay Rows

170 x 8 x 3

Underhand Lat Pulldowns

180 lbs x 8 x 3

Occlusion Arms

Notes

OHP actually felt pretty decent today. Really easy. Trained a new client, and introduced him to occlusion legs, and he almost cried. Definitely made him a believer. I will be taking the weekend off then benching monday instead of tomorrow. Then will be deadlifting weds and benching heavy thurs.

Go Ravens