Spytech’s Intense Workout Log

Great workout. Stepping up the squats a bit again and they felt good. Did all my squat sets in about 5 minutes. Bench started out feeling like crap, but I finished really strong. I thought JM presses would be weak today, but I ended up easily setting a PR. Shrugs felt good; it felt nice to hold some weight. Afterwards I decided to do a power yoga class for the first time since winter and it kicked my ass, but it was good for the leg.

Squats - ATG:
45×12x1
135×3x1
185×3x1
235×3x4
235×5x1

Bench Press (sets at 285 paused):
135×12x1
185×3x1
225×1x1
245×1x1
285×3x5 (PR)

JM Press:
105×5x1
135×5x1
165×5x1 (PR)
135×5x2

Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1

+ stretching + power yoga class (60min)

Duration: 60 minutes

Enjoyable session. Bench feels like it is starting to click. I only managed 290×2 last week and hit 295×3 easy this week. Decided to push my rehab a bit harder on squats and went up to 275 instead of the scheduled 245 today. No pain and it was easy.

Squats - ATG:
135x12x1
185x3x1
225x3x1
275x3x1

Bench Press :
115x12x1
135x10x1
185x3x1
225x1x1
245x1x1
295x3x1
225x10x1

Close grip Chins (hands touching each other):
+30x12x1
+30x10x2

OH Rope Cable Extensions:
120x10x2
120x15x1

Cable Pec Flye Machine:
170x8x1
170x12x1

Flat DB Press (slow, deep rom):
80x8x1
80x12x1

+ stretching

Duration: 40 minutes

Nice. Squats are pain free and I can actually bounce a little off the bottom again instead of pausing everything slowly. Presses, curls, and chest work were all light easy sets. Really hammered the sumo SLDLs for a 15lb 2rep PR to kill last weeks 480×3 pr.

Squats - ATG:
135x3x1
165×3x2

Smith BTN Press:
105×5x1
175×5x4

Sumo SLDL (from the floor):
45×12x1
135×12x1
225×5x1
315×1x1
405×1x1
495×5x1 (PR)

Standing Wide grip EZ Curls:
115×10x5

Flat DB Bench (slow, very deep rom):
60×15x2

Cable Pec Flye Machine (slow, very deep rom):
150×20x1
150×12x1

Seated Leg Extension (rehab):
305×50 x1 (PR)

finished with stretching

Duration: 55 minutes

Good session. 10lb increase on my 3×5 paused bench work - felt pretty strong, but still a bit tired. Squats were solid. Deload intensity on the rest of the stuff.

Squats - ATG:
45×12x1
135×3x1
205×3x5

Bench Press(reps at 280 paused):
135×12x1
155×3x1
185×3x1
225×3x1
280×3x5 (PR)

Wide grip Pulldowns:
180×5x4
180×10x1

JM Press:
115×5x3

Single arm Cable Pushdown:
60×10x3

Cable Pec Flye Machine:
120×20x1
150×20x1

Flat DB Flyes:
50×20x1

stretching abs (5×2 hanging pikes)

Duration: 60 minutes

Good session. Squats felt solid, 2 plates! Bench was very exhausting – my back/rear delts were still very sore from Wednesday. 290 felt really easy for the first 2 reps, but I went for a 3rd and just hit the wall. Too fatigued. Close grip chins (pinkies touching) really hammer the lats – good movement. Destroyed my tris with some really slow rope OH extensions. Next week I will be deloading my accessory lifts – don’t want to overdo it while I am still recovering.

ATG Squats:
135×3
185×3
225×5

Bench Press:
135×12
155×6
185×1
225×1
245×1
290×2
275×3

Close grip Chins (hands touching each other, all sets to failure):
+50×10
+65×5
+65×6

Seated Single arm OH DB Extensions:
50×5

OH Rope Cable Extensions (all sets to failure):
164×10
164×8
164×5

+ stretching + abs (3 sets of standing crunches)

Awesome workout. BTN presses felt great. Sumo SLDLs were outstanding. New PR from the floor on them, which isn’t bad for just my third time doing them since the blood clot. Wide grip ez curls felt really strong, and I finished with some good high rep action for chest.

ATG Squats:
45×12
135×3
185×3
185×3

Smith BTN Press:
105×12
195×5
200×5
205×5
155×15

Sumo SLDL:
135×5
225×5
315×5
425×5
480×3

Conventional Deadlift:
405×3

Standing Wide grip EZ Curls:
75×12
95×12
115×12
135×12
155×12

Flat DB Flyes:
55×20
55×20(superset behind db bench)

Flat DB Bench:
80×50

+ stretching

Light weight. Squats felt great (no pains) and bench was very strong today. All the paused sets at 270 were smooth and fast. Finally beat my longstanding previous best on bb rows of 340×3 with today’s effort. JM presses continue to improve, but I was gassed by the time I got to the db bench set.

ATG Squats:
45×12
135×3
185×3
185×3
185×3
185×3
185×3

Bench Press (sets @ 270 paused):
135×5
155×3
185×3
225×3
270×3
270×3
270×3
270×3
270×3

BB Rows:
135×12
255×5
275×5
295×5
345×5
315×5

JM Press:
105×5
135×5
160×5
145×5
135×5

Flat DB Bench:
120×9

+ stretching + abs (2×10 hanging pikes) + calf (1×50 right leg seated calf)

Very nice. Squats were pain-free today and felt great – nice slow and smooth reps. Bench press felt quite a bit better than last Friday, so I know my recovery is improving, but it was still pretty stiff and beat up. Not sure how I hit failure on my first set of pushdowns, then did 8 more reps than that on my second set, but I’ll take it. Hammer grip db presses really hit the triceps hard.

ATG Squats:
135×3
155×3
205×5

Bench Press:
135×12
155×3
185×3
225×3
285×3
275×3

Hammer Chins (all sets to failure):
+90×8
+90×6
+90×7

Wide grip Cable Pushdowns (all sets to failure):
204×9
204×17
219×13

Hammer grip Flat DB Bench (reps until fail):
100×30

Standing DB Press (recovery):
55×30

+ stretching + abs (2 sets of 12 hanging pikes, 1 set of 30 light standing crunches)

Killer session. Felt great to get some weight on the SLDLs again. My back is pretty (very) sore from the rowing action on Monday, but these were all smooth, and my hamstrings enjoyed the work. Pressing was very, very strong today. The reps PR on flat db bench was unexpected.

ATG Squats:
45×12
135×5
135×10

Sumo SLDL:
135×5
225×5
315×5
405×5

Conventional Deadlift:
315×3
315×3

Seated DB Press:
80×6
90×6
100×10

Flat DB Bench:
110×26

Standing EZ Curls:
125×12
135×8
135×8
135×8
145×10

+ stretching + abs (3×10 hanging pikes) + calf work (3×50+ seated calf raise)

Great workout. Bench felt strong today. Everything was cake, even with the long pauses on each rep. Destroyed wide grip bb rows. First time doing them in a long time and set a new PR on them already. JM presses get stronger every week.

ATG Squats:
45×12
135×3
155×3
155×3
155×3
155×3
155×3

Bench Press (sets @ 260+ paused):
135×5
185×3
225×3
260×3
260×3
260×3
260×3
265×3
225×10

Wide grip BB Rows (torso // to floor):
225×5
235×5
245×5
255×5
280×6

JM Press:
95×5
135×5
155×5
135×5
115×10

Alternating Flat DB Bench:
100×12 per arm

+ stretching + abs (2×5 hanging pikes)