Spytech’s Intense Workout Log

Great deadlift session! Got two nice PR’s on the pulls tonight. No real issues with the glute/hamstring - lots of explosiveness.

Warmups:
Leg Extensions
Leg Curls
Hypers

Elevated Deadlifts (plates on 4.5″ platform, 3-5s between reps):
135×12x1
225×12x1
315×6x1
405×3x1
495×3x1
585×3x1
675×3x1 (PR)
705×2x1 (PR)
585×6x1

Elevated SLDL (standing on 12″ platform):
225×10x2
295×12x1

Standing Cable Abs:
168×5x1
156×5x1
144×5x2
144×12x1

+ stretching

Duration: 90 minutes

What a craptastic workout. My pressing strength was just terrible tonight. My right forearm, tri, and shoulder were all very fatigued from installing the underbody on the car this weekend. More taxing than I thought! To make up for being a big pansy I added a bunch of volume. The workout ended up feeling pretty good.

Warmups:
Bench Press
CG Bench Press
Cuban Rotations

Bench Press:
135x12x1
155x12x1
185x12x1
225x3x1
250x3x1
285x3x1
285x4x1
285x3x1

CG Bench against Red Bands (+80 @ top, +30 @ chest):
135x6x1
155x6x5

Decline Bench Press:
225x6x1
275x6x2

Seated Military Press:
135x5x1
155x3x1
185x3x1

Rope Pushdowns:
80x15x1
100x15x1
120x12x1
140x12x1
150x12x1

Flat DB Extensions:
45x10x3

Flat DB Press:
100x12x2

Flat DB Flyes:
45x12x2
60x12x1
70x12x1

Explosive Pushups (’jumping’ hands to 16″ tall benches):
bw x5x1

+ stretching + power yoga (30min)

Duration: 100 minutes

Didn’t feel like doing a back/biceps deload workout. Too nice out! Just did some swimming.

Swimming:
800m - 23min

+ stretching

Duration: 23 minutes

Killer workout. Absolutely dominated all the weights. 600 on zerchers feels great!

Warmups:
Squats
Leg Curls
Leg Extensions
Hypers

Wide-stance Squats (briefs):
135×12x1
225×12x1
315×5x1
405×5x1
460×5x1
520×3x1
580×5x1 (PR)

ATG Squats:
425×3x3 (PR)

Zercher Squats (off pins @ 28″ high, reps deloaded):
225×3x1
315×2x1
405×1x1
495×1x1
600×2x1 (PR)

ATG Zercher Squats:
345×11x1 (PR)

Standing Cable Abs:
120×12x2
132×12x3

+ stretching

Duration: 90 minutes

Nice deload workout. Tried some smith inclines to see how my shoulder felt and annoyingly I still have a twinge deep down when I bring the bar to my chest and press.

Bench Press (feet on bench):
135x12x1
155x12x1
175x12x1
195x12x1
215x12x1

CG Bench:
135x12x1
155x12x1
175x12x1
195x12x1
215x12x1

Decline Bench:
135x12x1
155x12x1
175x12x1
195x12x1

Incline Smith Bench:
105x12x1
125x12x1
145x12x1
145x12x1

Cable Crossovers:
50x20x3

Side Laterals:
20x30x1

External Rotations:
15x12x3

Lying DB Extensions:
35x12x3

+ stretching + power yoga (40min)

Duration: 80 minutes

Pretty nice workout today. Rows and chins were strong.

Warmups:
BB Rows
GMs

BB Rows (overhand shoulder width grip):
135×12x1
155×12x1
225×5x1
345×5x1
390×3x1
435×4x1 (PR)
225×20x1

Hammer Chins:
+30×5x1
+70×3x1
+100×4x1
bw x20×1

Extreme Wide-grip Face Pulls w/ Pulldown:
142×12x4

Reverse BB Curls:
85×15x3

EZ Curls:
95×12x3

Seated DB Curls:
40×12x3

+ stretching + elliptical (17min HIIT)

Duration: 60 minutes

Good deload workout today. Did a bunch of leg press, ham curls, extensions, abs, hip and glute work, etc. Not worth typing it all up, though. Afterwards I shot hoops for a while and then went to power yoga. Power yoga was great.

+ stretching + hoops (35min) + power yoga (75min)

Duration: 140 minutes

Pretty nice benching session today. I felt better than last week, but still not feeling 100% recovered, so I only paused my first two heavy sets on bench today. Doubles with 320 felt good.

Warmups:
Bench Press
CG Bench
OH Press
JM Press
External Rotations

Bench Press:
135x12x1
155x12x1
185x5x1
225x1x1
265x1x1
300x1x1
335x1x1 (PR)

RE Bench Press:
320x2x6 (PR)

CG Bench against Doubled Reds:
155x5x1
175x5x1 (PR)
185x5x2 (PR)
185x4x1

Cable Crossovers:
70x15x1
84x15x4

+ stretching + power yoga (25min)

Duration: 85 minutes

Pretty nice workout. My abs are SORE. I can’t believe how those dragon flags just rip them apart. This made chins near impossible. Rows were good, so was everything else. Felt good to be back in the pool.

BB Rows (shoulder width overhand grip):
135×12x1
155×12x1
225×5x1
295×5x1
340×5x1
385×6x1
225×20x1

Wide-grip BB Rows (superset with last set of normal bb rows):
225×20x1

Hammer Chins:
bw x5×1
+30×5x1
+70×5x1

CG Chins:
bw x10×1

Seated Face Pulls:
239×10x1
249×10x1
259×10x1
274×8x1 (PR)
239×10x1

Reverse BB Curls:
80×20x3

Wide-grip EZ Curls:
95×12x3

Standing DB Curls (slow and strict):
45×12x1
35×12x1
30×12x1

Swimming:
1000m in 27min

+ stretching

Duration: 90 minutes

Great workout. It was really hard to get started and focused. Very hot in the gym. I really did not get into things until it was time for zerchers. Love zerchers. Hit 570 for an EASY 5lb PR, so I went up to 585 to try for ’six plates’ and killed it. 600 is next.

Warmups:
Hypers
Leg Extensions
Leg Curls
Pulldowns
Lat Rows

Elevated Deadlift (plates raised 4.5″, 5-10s between reps):
135×12x1
225×5x1
315×5x1
405×3x1
495×3x1
585×1x1
605×3x1
675×2x1 (PR)
605×3x1
585×3x1

Conventional SLDL on Platform (bar starting at toe height):
225×12x2
275×12x1

Zercher Squats off Pins (pins @ 28″ high, reps deloaded):
225×3x1
315×2x1
405×1x1
495×1x1
570×1x1 (PR)
585×2x1 (PR)

ATG Zercher Squats:
335×10x1 (PR)

Dragon Flags:
bw x5×1

Hanging Knee Raises:
bw x30×2
bw x50×1

+ stretching

Duration: 120 minutes