Spytech’s Intense Workout Log

This workout was great. I haven’t done any raw pulls in a long time (almost 2 years) due to my hamstring/glute issue from the clot but I decided today I would start light and just see how they felt. All the pulls were pretty easy. No pains from the glute/hamstring. I modified my form in that kept my hips higher and focused on locking out my legs right away, as opposed to staying really upright and ’squatting’ the weight up like I do in briefs. This felt really natural, and strong. I estimate I could have done something north of 600 today. Sumo SLDLs were tough by the time I got to them and my glute started aching so I called it a day on those. I’ve been meaning to try some ‘full body deadlift/atg zerchers’ where I deadlift the weight up, set it on my thighs and sit back down, then hook into the zercher grip and squat it up. Tried this with some light weight today but it just doesn’t work well - my legs are too big to really be able to easily slide my arms under the bar once I am seated with the bar on my thighs. High pulls were just for kicks.

Deadlift (raw, 30s between singles, 3s between reps):
245x5x1
335x5x1
425x5x1
515x1x5
515x5x1

Conventional Deadlift (15s between singles, 2-3s between reps):
425x1x5
425x5x1

Sumo SLDL:
425x5x2

Deadlift into ATG Zercher Squat:
245x3x2

Conventional High Pull (pulling bar to chin):
245x5x1

Standing Cable Abs (using lat pulldown):
120x5x5

+ stretching + power yoga (60min)

Duration: 130 minutes

Pretty sweet 60min. workout tonight. Reps on floor press were touch and go. Still deciding what would be more beneficial since I tend to stall halfway up if I fail on a bench rep. I did my floor pressing tonight with my legs totally flat and relaxed, so I was very pleased with the effort. Previously, I always had my feet tucked up by my ass, as it makes my torso a bit more stable. Skipped DB presses today and did BTN jerks instead. Kept these light since I have not done them in ages. Close grip against bands felt very strong.

Floor Press:
135x12x1
155x12x1
185x5x1
225x5x1
260x5x1
300x3x1
330x2x1
265x18x1 (PR)
225x10x1

CG Bench against doubled Reds (~+80 @ the top):
135x5x1
175x5x1
220x5x1 (PR)
185x5x1
185x8x1 (PR)

BTN Jerks:
135x5x1
155x5x1
175x3x1
195x1x1
215x1x1
235x2x1
255x3x1

Straight-arm Lat Pushdowns (first 3 sets on ‘hard tower’):
96x12x2 (PR)
84x12x1
156x12x2

Cable Pushdowns:
156x6x1
168x6x1
180x6x1
192x6x1
204x12x1

+ stretching + power yoga (30min)

Duration: 90 minutes

Beautiful Sunday for a bike ride. Killed the trail and my leg feels great!

Bike Ride:
~18 miles

Duration: 90 minutes

Pretty nice workout. Managed to do everything (except cardio) in 60 minutes. Forearms were kind of fried today from zerchers the other night, and from trying a new drumming technique last night. Everything felt pretty easy though. I like the pullup/chin method I used today.

DE Bench Press(3 sets close, 4 narrow, 3 wide):
135×36x1
180×3x9
180×10x1

Pendlay Rows:
230×5x1
265×5x1
300×5x1

Chins/Pullups with 2-3s dead hangs between reps (hammers, wide pullups, chins, narrow chins, hammers):
+35×5x4
+35×7x1

Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1
675×6x1
585×6x1
495×10x1
405×20x1

Single-arm Hammer Curls:
110×6x1
120×6x1
130×6x1

CG BB Curls:
115×6x2

WG BB Curls:
115×6x2

Standing DB Curls:
60×6x2

Single-arm Cable Curls:
90×12x2

Elliptical HIIT:
13 min - 5 intervals

+ stretching

Duration: 70 minutes

Decent workout…squats weren’t feeling ‘right’. Maybe from drumming or the really low raw wide squats from the other week. Either way I still hit my goals but I feel I can do better.

Wide-stance Squats (briefs):
135×12x1
225×12x1
315×5x1
405×5x1
465×3x1
545×3x1
600×2x1 (PR)

ATG Squats:
465×2x3 (PR)

High Zercher Squats:
225×5x1
315×5x1
405×3x1
495×3x1
585×5x1 (PR)

ATG Zercher Squats:
315×10x1

+ stretching + power yoga (45 min)

Duration: 125 minutes