Spytech’s Intense Workout Log

Great session. This workout completely wiped me out. I have not done full rom standing military presses in a while, so I decided to throw them in for some extra work. My bench speed is definitely improving - 285 moved very fast. I need my heavy singles to catch up.

Warmups:
OH Press
Cuban Rotations
OH Extensions

Bench Press:
135x12x2
225x5x1
250x5x1
285x3x1
320x1x1
315x1x1

DE Bench Press (against doubled minis):
170x3x5
170x6x1

Ballistic Smith Bench Press:
105x5x1
125x5x1
155x5x1 (PR)
125x5x1
105x5x1

Standing Military Press:
135x5x1
155x5x1
175x5x1
195x5x1 (PR)
215x2x1 (PR)

Dips (upright, no lean):
bw x30x1

CG Cable Pushdowns (”hard tower”):
96x8x2 (PR)

Flat Tate Presses:
50x8x1
60x8x1
70x8x1 (PR)
80x5x1 (PR)
50x12x1

Flat DB Flyes:
50x12x2
60x12x1

+ stretching + power yoga (30min)

Duration: 100 minutes

Despite running last night, and the day before, I still felt pretty good today. My legs are a bit achy and fatigued, so hills were a real challenge. This week my workouts change to 90s jogging intervals with 2min of walking in between. I tried to step up the pace a bit compared to last week’s intervals as well.

Week 2 - Workout 1:
2 min. brisk warmup walk
20 min. of intervals - 90s running, 2min. walking
5 min. brisk cooldown walk

Total Distance: 2 miles

+ stretching

Duration: 27 minutes