Spytech’s Intense Workout Log

Great run today. Despite both hamstrings being pretty fatigued, I mantained a decent pace and never got too winded. Two of my intervals went 30-seconds over because I wasn’t paying attention. I did some backwards-jogging during some of my walking intervals, and that felt really good.

Week 2 - Workout 2:
2 min. brisk warmup walk
20 min. of intervals - 90-120s running, 90-120s. walking/backpeddaling
5 min. brisk cooldown walk/backwards jog

Total Distance: 2 miles

+ stretching

Duration: 27 minutes

Pretty great workout. Both strength and endurance was very good today.

Warmups:
Chins
Pulldowns
Hypers

BB Rows (shoulder width, overhand grip):
135×12x1
225×5x1
315×5x1
355×3x1
395×3x1
225×15x1

Closer CG Pulldowns:
293×5x3 (PR)
288×5x2

Wide-grip Seated Cable Rows:
281×5x1 (PR)
288×5x1 (PR)
300×5x3 (PR)

Rear Delt Flye Machine:
80×15x1
90×15x1
100×15x1

Standing DB Hammer Curls (both arms at once):
60×8x1
70×8x1
80×8x1
90×8x1
70×8x1

Single-arm Cable Curls:
80×12x3

+ stretching

Duration: 60 minutes

This workout was pretty average. Last week I went pretty hard on deads so I knew this week would be weak for pulling. With that in mind, my goal was to get a few singles in at around 85% and call it a day. The single with 605 was pretty easy, and I probably could have banged out 4-5 reps with it pretty quick (not bad for an off week), but I felt my right glute cramp up instantly as I started firing my hips and glutes to lock it out. I finished the rep and decided that was that. I am not sure what to make of the cramp, as it was in a completely new area. Usually, the cramps and muscle strains have been in the ham/glute ‘crease’ on my right leg. Tonight that area was fine (good!), but the cramp was right on the tip of my ass-bone; a nice sharp cramp right in the middle of my ass cheek. This really made the 605 hurt like hell, as did the last 515 and SLDLs. It didn’t bother me on cleans, though, and it feels fine now. I am thinking it has to do with improved circulation in my leg from running so much the last few weeks, as well as general fatigue from not being totally rested. I run a lot of hills, and my hams/glutes take a beating. Triples next week for pulls, then it will be a nice rest/deload week.

Warmups:
Hypers
Leg Curls
Leg Extensions

Deadlift:
245x5x1
335x5x1
425x1x1
515x1x1
605x1x1
515x1x1

High-speed Sumo SLDLs:
315x10x3

Power Cleans:
155x3x1
175x3x1
195x3x1
215x3x1
235x3x1
255x2x1 (PR)

Hang Cleans:
200x3x1 (PR)

Seated Calf (hard contraction at top of rom):
135x20x2

Pull-throughs:
150x20x2

+ stretching + power yoga (30min)

Duration: 100 minutes

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

Tonight Clare and I went for a brisk walk, and we ended up jogging for a bit. I jogged an entire mile straight. It was very slow, but I could have jogged at that pace forever, I think. Amazingly, just a week and a half ago I probably would have never been able to do this.

Walking:
2 miles

Jogging:
1 mile

+ stretching

Duration: 40 minutes

My legs are very tired and achy, but I still managed to cover more distance than Thursday during my 20min of intervals somehow, despite staying ‘on schedule’ by running 60s each interval. I only went longer on the last interval (100s). I thought I was running alot slower, but I guess not. Shin splints weren’t as bad today.

Week 1 - Workout 3:
2 min. brisk warmup walk
20 min. of intervals - 60s running, 90s walking
5 min. brisk cooldown walk

Total Distance: 2 miles

Duration: 27 minutes

This workout kicked my ass. The 5’s were easy enough, but the speed work really did me in today.

Warmups:
Hypers
Leg Curls
Leg Extensions

ATG Squats:
135x5x1
225x5x1
325x5x1
375x5x1
405x5x1

DE ATG Squats:
250x2x10

Leg Press (feet together):
470x8x1
650x8x1
830x8x1
920x8x1 (PR)
1010x8x1 (PR)

+ stretching

Duration: 40 minutes

I think I am starting to like this running thing. I thought I was going to have a tough time with this workout, seeing as I was pretty tired from lifting, but this went really well. I ran longer on a few of my intervals (75s instead of 60s), and ran my last interval for 90s. This allowed me to cover over a quarter mile more distance than the last running session. Shin splints only popped up in my left leg this time.

Week 1 - Workout 2:
2 min. brisk warmup walk
20 min. of intervals - 60s running, 90s walking
5 min. brisk cooldown walk

Total Distance: 2 miles

Duration: 27 minutes

Rows felt pretty good today, so did everything else. Good workout.

Warmups:
Lat Rows
Pulldowns
Hypers

BB Rows (shoulder width overhand grip):
135×12x1
225×5x1
275×5x1
315×5x1
330×5x1
350×5x1
225×15x1

High-speed Straight-arm Lat Pushdowns:
180×3x10

Wide-grip Pulldowns to Abs:
192×5x1 (PR)
185×5x4 (PR)

BB Curls (various grips):
125×8x6

+ stretching

Duration: 50 minutes