Spytech’s Intense Workout Log

Good workout. Bench felt pretty solid – each single better than the previous. Squats were very nice – my best effort at this depth pre-clot with just a belt was 415 for a single. Today’s 405 triple was beltless, so I am progressing well. CG bench and shrugs were strong. The epic superset was pleasant.

Bench Press:
135×12x1
185×10x1
225×3x1
275×1x1
315×1x5
225×10x1

Wide-stance Squats (almost rock bottom rom):
135×12x1
225×2x1
275×2x1
335×2x1
345×2x1
355×2x1
385×2x1
405×3x1 (PR)

CG Bench Press:
225×5x1
235×5x1
245×5x1
255×5x1
265×5x1

Shrugs:
315×3x1
405×3x1
495×3x1
585×3x1
635×5x1
645×6x1 (PR)

Standing Overhead Cable Curls:
70×15x2
80×15x1
90×15x1 (PR)

Exaggerated Flat DB Press:
90×10x1
100×12x2 (PR)

Seated Leg Extensions superset with Lying Leg Curls (epic superset):
200×150-150×50-100×100*100×50-75×50*150×125

+ stretching

Duration: 80 minutes