Spytech’s Intense Workout Log

Good workout. Box squats were pretty easy, but my lower back is still pretty sore from pulling Wednesday so I did not go heavy on them. This was my first time doing narrow stance high box squats, though, so I set a “PR”.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls
BB Curls

Narrow Stance High Box Squat (few inches high):
135x12x1
225x3x1
315x3x1
405x3x1
495x3x1
545x3x1 (PR)
405x3x1

45-degree Hypers:
bw x20x3

Ghetto GHRs:
bw x10x3

Kneeling One-arm Cable Rows:
180x5x1
209x5x1 (PR)
180x8x1

BB Curls:
95x8x2
115x12x1

DB Curls:
55x10x1

+ stretching

Duration: 60 minutes

Nice workout. Bench felt pretty good today.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
OH Extensions

Bench Press:
135x12x2
180x5x1
210x5x1
250x5x1
265x3x1
285x2x1
305x1x2
285x2x1
265x3x1
255x4x1
235x6x1
215x8x1
200x10x1
185x12x1

CG Pin Presses (hands in smooth):
225x5x1
290x5x1 (PR)
275x5x1

Standing BTN Presses:
135x12x2
135x20x1

Extreme Wide-grip Pulldowns:
216x12x3

+ stretching

Duration: 60 minutes

Pretty sweet workout. I wanted to rest my hips and groin a bit from all the sumo work lately and decided to try for a PR on my conventional deadlift for the first time in 2 years. I don’t think I’ve trained it more than 2-3 times in that timespan, but it felt pretty good today and I was able to beat my old PR (550) twice pretty handily with room to spare. Accessory movements felt good, but I am not going 100% on them this week as this normally would be a deload week, but since I have been feeling pretty good in the gym I don’t feel like deloading totally.

Warmups – 1 set of 30 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Conventional Deadlift:
135×10x1
225×3x1
315×3x1
405×1x1
495×1x1
545×1x1
565×1x1 (PR)
585×1x1 (PR)
495×1x1

DB Swings:
65×10x1
120×10x1 (PR)
130×10x1 (PR)
75×15x1

Standing Cable Abduction (foot to hip level):
60×15x1
40×15x2

Shoulder-width Grip Pulldowns (neutral grip):
168×5x1
180×5x1
204×5x1
228×5x2 (PR)

Incline DB Curls:
45×8x2
45×15x1

+ stretching + power yoga (30 min)

Duration: 110 minutes

Gym is closed tomor so I did my Monday workout today. I am definitely not recovered from pressing on Thursday yet (elbow and forearm soreness) so pressing did not feel too great. That’s fine, though - I just focused on form and kept things lighter.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
JM Press
Standing Cable Rows
Pec Flyes

Bench Press:
135×12x1
185×5x1
205×5x1
245×5x1
265×5x1
285×4x1
225×5x1

Incline Bench Press:
225×10x3

BTB Pushdowns (bands):
blues x12×2
blues +reds x20×2 (PR)

Lying Incline DB Shoulder Rotations:
20×12x2 (PR)
20×15x1 (PR)

Standing Cable Rows (rope):
150×12x1
168×12x1
180×12x1
192×12x1
204×12x1 (PR)

+ stretching

Duration: 60 minutes

Excellent workout today. My back was still a a bit sore and fatigued from Wednesday, so my goal for Zerchers was to try to match what I did last week. I was pretty surprised, to say the least, as they felt super strong. Assistance work went as planned and also felt very strong. I skipped lower back iso work since I figured it got hit hard enough from the squats.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Zercher Squats off Pins (bar set at mid-thigh height, no belt):
135x10x1
185x3x1
225x3x1
275x3x1
315x3x1
335x1x1
365x1x1 (PR)
405x3x1 (PR)
455x1x1 (PR)
500x1x1 (PR)

ATG Zercher Squats:
225x20x2 (PR)

Lying Hamstring Curls:
180x10x2 (PR)
150x10x1

Standing Wide-grip Straight-arm Lat Pushdowns:
204x5x1
209x5x1 (PR)
215x5x1 (PR)

Standing Single-arm Cable Curls:
80x8x1
90x8x1
100x8x1 (PR)

+ stretching

Duration: 70 minutes

Great workout. Heavy banded bench sets are very tiring. It’s been 2 full weeks of full rom benching and my shoulders are still feeling great.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
OH Extensions
Bench Press

Bench Press (all sets against doubled minis - +30@bottom, +80@top):
145×5x1
180×5x1
215×4x1
235×3x1
250×2x1
270×1x2 (PR)
250×2x1
235×3x1
215×4x1
200×6x1
180×8x1
160×10x1
145×12x1

Hammer Chins (pulling so lower pecs come level with hands):
bw x15×2
bw x25×1

CG Pin Presses (both hands in the smooth):
245×5x1
265×5x1
285×4x1 (PR)

Seated Overhead Press:
185×5x3 (close grip on first set, wide on second, medium on third)

+ stretching + arc trainer (13min)

Duration: 75 minutes

Awesome workout. Deads felt great tonight. Pulling from this position is really awkward, and I feel like I would be stronger off the floor, but I managed to break 700, which was my goal. I think I could have hit 15-20lbs more, but I was pleased enough and worked my way back down. DB swings are my favorite right now for hip/glute/hamstrings - what a great exercise. Shrugs were super easy, despite the short rests.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Rows
Leg Extensions
Leg Curls

Deadlift (plates on 4.5″ platform):
135×12x1
225×3x1
315×1x1
405×1x1
495×1x1
585×1x1
675×1x1
705×1x1 (PR)
675×3x1 (PR)
585×1x1
495×1x1
405×1x1

DB Swings:
80×5x1
90×6x1 (PR)
100×8x1 (PR)
110×10x1 (PR)

Standing Cable Adduction:
120×12x2 (PR)
132×12x1 (PR)

Standing DB Curls (both arms at once):
60×8x1
70×8x1
80×8x1 (PR)

Shrugs (30s rests between sets):
405×12x1
495×12x1
585×12x1

+ stretching + power yoga (25min)

Duration: 140 minutes

Nice workout tonight. Chest strength was a bit lacking on bench tonight and the movement felt a bit stiff, but I was happy to make progress on it. Assistance work all went smoothly. Too much talking tonight. Everyone wanted to talk and the workout took a lot longer than usual. Met an interesting old-school powerlifter that competed IPF in the 80’s/early 90’s that was passing through town this week, though, so it wasn’t too bad.

Warmups – 2 sets of 20 for each movement:
External Rotations
OH Press
OH Extensions
Pulldowns
Chest Press

Bench Press:
135x12x2
175x12x1
205x10x1
245x5x1
285x1x1
315x1x1
325x1x1
315x1x3
225x10x1

Decline Bench Press:
225x10x1
265x10x1
285x10x1
305x5x1

External Rotations:
35x15x1
25x15x2

OH DB Extensions (deep stretch/rom):
110x10x1
120x10x1
130x12x1 (PR)

Wide-grip Pullups:
+50x12x3 (PR)

Standing Rear Laterals:
40x20x1

+ stretching

Duration: 90 minutes

Aerated the yard with a push aerator (ie: massive machine that is incredibly difficult to control). Very exhausting.

Aerating:
xxxxx

Duration: 120 minutes

Nice session. This was the first time I have ever tried Zercher squats. I wasn’t sure how I would do with them, but I am pretty pleased. Forearms are sore as hell from holding the bar, and I crushed my ipod between my quad and stomach (had it in my pocket) on one of the sets, so that was disappointing. Assistance work was fine. My back was toast so hammer chins were pretty tough.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Rows
Leg Extensions
Leg Curls

Zercher Squats:
135×10x1
185×3x1
225×3x1 (PR)
275×3x1 (PR)
315×3x1 (PR)
335×1x1 (PR)

Lying Hamstring Curls:
125×10x1
150×10x1
175×10x1 (PR)

Seated GMs:
225×10x3

Hammer Chins:
+90×5x3

Standing Double Bicep Cable Curls:
84×8x1
96×8x1
108×8x1 (PR)
72×12x1

+ stretching

Duration: 70 minutes