Spytech’s Intense Workout Log

Nice quick deload workout. Allergies are still making me sleep like crap, so I think a good nap is in order.

Bench Press (paused):
135x10x1
155x10x1
200x5x1
215x5x1
235x5x1
215x5x1

Decline CG Bench:
185x5x4
185x10x1

Pec Flye Machine:
170x12x4

Dips (no lean):
bw x20x4

L-Laterals:
30x20x4

Seated Cable Pushdowns:
100x15x3

+ stretching

Duration: 40 minutes

Three weeks down…

Week 3 - Workout 3:
2 min. brisk warmup walk
Repeat the following 2x:
  Jog 300 yards
  Walk 300 yards
  Jog 600 yards
  Walk 300 yards
5 min. brisk cooldown walk

+ stretching

Duration: 28 minutes

Nice squatting today. I modified my chucks by taking an old set of insoles that matched the same shape of the chuck’s insoles and cut them in half and inserted them under the chuck’s insoles so I could add about 1/4″ of padding to the heel. I wasn’t sure if they would help me get deeper, but they sure did. I kept hitting the safety bars, which were set at the same height I always put them at. I moved them down to the next hole (about 1.5″ lower) and I ended up grazing them a few times. I would say with the shoe mod I was getting around 3″ lower, and I felt more comfortable in the hole. I was feeling lazy towards loading up the leg press, so I did my first 3 sets with one leg, then did my last couple going super deep, bottoming out the machine, with nice slow reps. I think these worked my quads better than the really heavy normal-rom sets do.

Warmups:
Squats
Leg Extensions
Leg Curls
Hypers
Good Mornings

ATG Squats:
135×12x1
225×3x1
315×3x1
400×3x1
450×3x1
350×3x1 (paused reps)

DE ATG Squats:
225×2x9
225×6x1

Single-Leg Leg Press:
200×5x1
290×5x1
380×5x1 (PR)

Deep Leg Press (max machine rom, feet together, low stance):
470×10x1
560×15x1 (PR)

+ stretching

Duration: 65 minutes

Sore legs, but good run.

Week 3 - Workout 2:
2 min. brisk warmup walk
Repeat the following 2x:
  Jog 300 yards
  Walk 300 yards
  Jog 600 yards
  Walk 300 yards
5 min. brisk cooldown walk

Total Distance: 2.1 miles

+ stretching

Duration: 27 minutes

After a stressful morning/afternoon, I finally got to the gym well later than I usually go. Despite the stressors, though, I had a very nice workout. Rows felt good, and hammer chins were more of a challenge than I expected. I have not done weighted chins in a long time and I think its time I start hitting them regularly instead of so many pulldown variants.

Wide-grip BB Rows:
135x12x1
225x3x1
290x3x1
330x3x1
370x6x1 (PR)
225x10x1

Hammer Chins:
+45x5x1
+55x5x1
+65x5x1
+75x5x1
+85x5x1
bw x20x1

High-speed Wide-grip Lat Pushdowns:
168x3x9
168x6x1

BB Curls (various grips):
130x8x4

+ stretching + abs (5 sets hanging knee/leg raises)

Duration: 50 minutes

Great workout tonight. The target for deads tonight was triples with 70%, 80%, and 90%. I ended up getting 5 with 90% and could have done more, but I didn’t want to push the glute/ham too much. It did not cramp up for the 620×5, but it did cramp up a bit on the 550×3 pull, so I was wary and started the 620 set slow. Very happy with that PR, though. The cramping returned during sumo SLDLs so I switched to conventional RDLs after two sets. Power cleans are getting pretty fast and explosive. I taped the 620×5 and first set of sumo SLDLs, which I will post later.

Warmups:
Leg extensions
Leg curls
Hypers
Lunges

Deadlift:
245×5x1
335×3x1
480×3x1
550×3x1
620×5x1 (PR)

Sumo SLDL:
335×10x2

Conventional RDL:
335×15x2

Power Cleans:
165×3x10

Lying Leg Curls:
75×15x1
100×15x2

+ stretching + power yoga (30min)

Duration: 120 minutes

This workout was decent, but nothing spectacular. I am very tired due to not sleeping well the last few nights (allergies are acting up). Anyways, bench was pretty tough tonight. The triple at 300 was a grinder, and everything felt very heavy. My speed work was very fast, but that also felt very heavy. I did not push close grips too hard - just focused on keeping my elbows tucked and hammering the tris.

Warmups:
Bench
CG Bench
OH Extensions
Cuban Rotations
OH Presses

Bench Press:
135x12x2
185x3x1
225x3x1
270x3x1
285x3x1
300x3x1
270x3x1

DE Bench Press:
200x3x10

CG Decline Bench:
245x5x5

Incline DB Press:
100x17x1
110x8x1
90x15x1

Tate Press:
50x8x1
60x8x2

Dips:
bwx30x1

+ stretching + power yoga (30min)

Duration: 90 minutes

Good run. Calves are really sore, but they didn’t bother me too much. This week’s workouts finally make the change from time intervals to distance intervals, which allows me to just get out there and run instead of worrying about the time.

Week 3 - Workout 1:
2 min. brisk warmup walk
Repeat the following 2x:
  Jog 300 yards
  Walk 300 yards
  Jog 600 yards
  Walk 300 yards
5 min. brisk cooldown walk

Total Distance: 2.1 miles

+ stretching

Duration: 28 minutes

Great run. I’m not getting shin splints any longer, so that is a definite plus. I decided to run to the end of the loop I run for my last interval, so it ended up being a 5 minute interval instead of 90 seconds, and it was pretty easy.

Week 2 - Workout 3:
2 min. brisk warmup walk
17.5 min. of intervals - 90s running, 120s. walking
5 min. jog
5.5 min. brisk cooldown walk

Total Distance: 2.3 miles

+ stretching

Duration: 30 minutes

Good squatting today. They were fast and strong, and I nailed a nice 3rm PR. I think speed work and jump squats are more fatiguing than the heavy squats are - I am totally fried. I taped the 475×3 PR and my speed work, and will post a link to that later when I get the time.

Warmups:
Squats
Leg Extensions
Leg Curls
Hypers

ATG Squats:
135×12x1
225×5x1
315×5x1
375×5x1
425×3x1
475×3x1 (PR)

DE ATG Squats:
275×2x6

ATG Jump Squats:
115×5x5 (PR)

+ stretching

Duration: 65 minutes