Spytech’s Intense Workout Log

Decided to push bench a little bit today. Everything touch and go except for the first 265×6 set, which was paused. Tried a different setup today that seems like it’ll work. Felt like I was getting stronger as I got more used to it. 315 wasn’t too tough despite that being the heaviest I’ve benched in over 6 months. I focused on going really deep on neutral grip flat db presses, and these felt pretty solid. Did some light tricep pushdowns for the first time in a long-while since my tri/elbow seems like it is on the mend. It was hard to find a decent back movement to do since I cant really pull anything with my right hand, so I did some light pulldowns and then fingertip chins. Hit up the treadmill afterwards for some fun cardio time.

Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
225×3x1
265×1x1
295×1x1
315×1x1
265×6x2
265×10x1
225×15x2

Neutral Grip Flat DB Press w/ deep rom:
100×10x1
100×8x1
100×6x1

Wide-grip Pulldowns:
228×12x2

Finger-tip Chins:
bw x12×3

Rope Pushdowns (’hard tower’):
48×12x1
60×12x1
72×12x2
84×12x1

Flat DB Flyes:
50×12x3

Dreadmill:
20 min brisk walking @ 4-4.7mph
3 min cooldown @ 3mph

+ stretching

Duration: 90 minutes

Any workout that involves a huge callous being torn off your hand is always a fun one. My back wasn’t feeling like handling any real heavy rack pulls so I did a handful of sets with 765. On my way down I decided to do shrugs with 585, and while this was easy, it completely ripped a huge callous off my right hand. This doesn’t happen often, and I’m glad. What a pain in the ass. I taped up my hand good and did one more light set of shrugs and then hit up the GM’s since my hand was done. Strict GM’s felt really solid and I hit a nice PR there. Ended the workout with some ab work, then went to yoga.

Rack Deadlift (bar at knees):
135x12x1
225x12x1
315x12x1
405x5x1
495x5x1
585x1x1
675x1x1
765x1x1
765x2x3
675x3x1
675x5x1

BB Shrugs:
585x12x1
315x12x1

Strict GM’s:
135x12x1
155x12x1
175x12x1
195x5x1
215x5x1
235x10x1 (PR)

Decline Straight-leg Situps w/ Weight Behind Head:
+12x10x1
+20x10x3
+20x12x1
bw x12x1

Decline Russian Twists:
+20x12x3

+ stretching + yoga (60min)

Duration: 140 minutes

My shoulder was feeling very good today. 45lb increase over the last seated OH press session and everything still felt great (and pretty easy). After OH presses I decided to start doing wide-grip pulldowns again. I haven’t done these in a really long time, as they really hit the injury site hard. I did 6 light’ish sets and there was no pain, good stuff. Finished up with rear delt laterals and curls.

Seated OH Press:
95x12x1
135x5x1
155x5x1
175x5x1
195x5x1
215x5x1
235x5x1
245x5x1
155x12x1

Wide-grip Pulldowns:
156x12x1
180x12x5

Rear DB Laterals:
40x12x2
50x12x1
60x12x1

Standing BB Curls (first 4 sets shoulder width grip, last 2 close grip):
95x12x1
115x12x1
135x12x1
145x5x1
115x12x2

Standing DB Curls:
60x12x2
40x12x2

Standing DB Hammers:
70x12x1
80x12x1
90x12x1

+ stretching

Duration: 60 minutes

Good quick workout today. I like to use the 5’s week as a lower volume week for my legs. This worked out well as I think I tweaked my left adductor a bit doing some speed work on the double bass on drums last night, lol. Hit my squat targets, did some extensions and abs, then decided to do a few sets of step ups. Afterwards I ran a bit on the treadmill, then did some brisk walking.

ATG Squat:
135×12x1
225×12x1
335×5x1
385×5x1
435×5x1

Leg Extensions:
305×12x4
305×25x1

Straight Leg Situps with BB Held @ Lockout:
95×12x1
115×12x1
125×12x1
135×5x1
145×5x1 (PR)

BB Step Ups to 16″ bench:
225×10x2

Dreadmill:
5 min jog @ 6.5mph
15 min brisk walk @ 4.0mph

+ stretching

Duration: 80 minutes

This was a pretty solid workout. Paused bench is feeling better and stronger. Seems to be directly helping my touch and go work as well this time around (hard to say though as I’m only doing rep work). Decline bench felt pretty tired, but narrow grip floor presses were decent. By the time I got to neutral grip db presses for the tris I felt recharged again. Good rowing to finish the session off.

Paused Bench (last 2 sets touch and go):
135x12x1
155x12x1
175x12x1
195x12x1
225x5x1
245x5x1
265x3x1
275x3x2
275x5x1
265x10x1
225x12x1

Decline Bench:
225x10x1
265x8x1
285x5x1

Floor Press (narrow grip):
225x10x1
245x10x1
265x10x1

Neutral Grip Flat DB Press:
50x12x1
70x12x1
90x12x1
100x12x1
100x15x1

Seated Cable Row:
204x12x1
312x12x1
357x10x1
402x12x1

Chins/Pullups (3 diff grips):
bw x12x3

+ stretching

Duration: 90 minutes

Not bad, not bad. Ever since the paused squats last Wednesday I’ve had on-again/off-again headaches (blood pressure probably got a bit high?) and my hips have been sore some. This affected pulls a little today, but I hit my target for the month (625) pretty handily. 4 solid reps with long pauses between reps and probably could have ground out a 5th. My best ‘5 repper’ touch and go in the past was with 630, so I’m very pleased. After finishing my last rep with 515 I did a static hold for 30s or so to try to work my girlie grip a bit. Feeling pretty toasted after pulls, I maxed out the seated ham curl machine for a few sets, and did some pull-throughs. I haven’t done these in ages, but I think I will get them in the rotation more. I tried a set of ghetto ghr’s but they were straining my left knee too much. This always happens after I do them a few times so I will have to drop them for a bit. Finished off with some brutal abs work.

Deadlift (3-5s pause between reps):
245x10x1
335x5x1
425x2x1
515x1x1
625x4x1 (PR)
515x5x1

Ghetto GHR:
bw x6x1

Seated Hamstring Curl:
210x12x1
285x12x2

Pull-throughs:
204x12x1
249x12x2

Decline Straight-leg Situp (weight held @ lockout over head):
+12x10x1
+20x10x1
+30x10x1
+35x10x1 (PR)
bw x15x1

+ stretching + yoga (50min)

Duration: 110 minutes

Decided to give seated shoulder presses a try today using my typical wide grip. I started the bar at nose-level to avoid the bottom portion of the lift that tends to aggravate the shoulder injury the most. Presses felt good, all very easy. I was very gentle with this movement, and the shoulder felt solid (but a tad achy afterwards). After the seated presses I decided to do some quick DB C&J’s. Not bad. The 130 felt solid, so I gave the 150 a whirl. Cleaning it was easy, but I just couldln’t get the last few inches of lockout. My technique is severely lacking with the heavy dbs as my jerk looks more like a push press. If I can get the dip involved I should have no problem with this weight. I went down to 70lbs and did some reps just to enforce proper form. By this point I was starting to get a pretty nasty tension headache - that’s what I get for doing those paused squats Wednesday. Moved on to shrugs and worked up to an easy 585×12, but my head was killing me and I didn’t want to push it. Switched to the seated pulldown stack and did some underhand grip pulldowns, which I haven’t done in a long, long time. These felt great. Curls were next - 21’s with the 40lb dbs, preachers, and reverse bb curls. Good stuff.

External Rotations:
20×12x4

Seated Shoulder Press:
95×12x1
135×12x1
155×5x1
175×5x1
200×5x1
155×12x1

DB Clean and Jerk:
100×2x1
130×4x1 (PR)
150×4 ‘almost’ reps x1
70×24

Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
495×12x1
585×12x1
495×12x2

Underhand Pulldowns:
204×12x1
228×12x1
252×12x1
276×12x1
228×12x1

DB Curl 21’s:
40×21x3

Super-Strict Preachers:
75×12x5

Reverse BB Curls:
45×12x1
65×12x1
85×12x1

Treadmill:
15 minutes walking at @ 4-4.5mph
2 min cooldown

+ stretching

Duration: 75 minutes

Totally exhausting, but relatively short workout. The squats and step ups completely wiped me out tonight. 460×3 was the target this week so since that weight is pretty much cake now I decided to make it hard by pausing each rep and ended up beating my old paused squat PR of 450×1 with 4 reps at 460. Nice. Step ups were brutal. Solid PR there as well.

ATG Squats:
135x12x1
225x12x1
315x3x1
360x3x1
410x3x1
460x4x1 (PR)

BB Step Ups to 12″ Box:
225x10x1
275x10x1
315x10x1
335x10x1 (PR)
275x12x1 (PR)

Standing Cable Abs w/ Ab Strap:
144x5x1
156x5x1
168x5x1
180x5x1 (PR)
156x15x1
156x20x1

+ stretching + yoga (75min)

Duration: 135 minutes

I am mixing things up a bit with bench this cycle. Doing some paused bench work, and dropping db presses (too much potential to get out of position and re-tweak my shoulder) and added in some declines and floor presses. Stayed light on declines and floor presses just to make sure my shoulder was OK with them. Tried inclines, but they didn’t feel right today. I modified db rows today and did them standing with my free arm propped on my leg. Doing them this way involves alot more core (since you aren’t propped on a bench or wall, etc), and makes the lift a bit harder overall - good stuff.

Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
225×5x1(paused)
245×5x1(paused)
265×5x2(paused)
265×6x1

Decline Bench Press:
225×10x1
245×8x1
265×6x1
285×8x1

Incline Bench Press:
135×12x3

Floor Press (narrow grip, starting at bottom):
225×6x3
225×10x2

Standing DB Rows:
120×12x1
150×12x4

+ stretching + yoga (55min)

Duration: 115 minutes

I was feeling too lazy to goto the gym for just a shoulder/back/bicep deload workout so I stayed home and got it done with bands and kettlebells.

Rear Laterals:
red mini band x12x8

Side Laterals:
red mini band x12x5

Front Raises:
53x12x3

Single-arm OH Press:
53x12x2

KB Rows:
88x12x5

KB Curls:
53x12x1
70x12x1
88x12x2
70x12x4

KB Concentration Curls:
53x12x3

Single Arm Band Curls:
red mini band x12x3

Duration: 20 minutes