Spytech’s Intense Workout Log

Solid workout tonight. As per the norm, on my ‘every other deadlift session’ weeks I do a rack pull variant. Tonight I decided to do 18″ deadlifts. I hate these things as it puts the bar at the worst possible starting point for me. No leverage, feels extremely uncomfortable, etc. Anyways they ended up feeling pretty good, and I did better than I thought I would. After deads I did a bunch of GMs - started out strict and ended with a few ‘regular’ sets. Core work was really challenging - I used the lat pulldown for the standing crunches, and without any back support it made things quite a bit tougher.

18″ Deadlifts (reps deloaded):
135×12x1
225×12x1
315×12x1
405×5x1
495×3x1
585×1x1
635×3x1
675×1x1 (PR)
585×5x1
495×5x1
405×5x1

Strict GMs:
135×12x1
185×4x1
225×4x1
255×4x1 (PR)

GMs:
275×5x2

Standing Cable Crunches w/ Ab Strap:
48×12x1
84×4x1
120×4x1
144×4x3 (PR)
132×4x4
120×10x1

Stationary Bike:
3 miles in 12min

+ stretching + yoga (75min)

Duration: 155 minutes

Shoulders felt strong tonight! Smoked the top set for an easy 12 then did a few light standing sets. Toasted my back with some good rowage and rear laterals, and finished with some curls.

Seated Overhead Press:
95x12x1
115x12x1
135x12x1
165x5x1
190x5x1
215x12x1 (PR)

Standing Military Press:
135x20x2

Seated Cable Row:
312x12x1
357x12x1
402x6x1
357x6x1
312x12x1

DB Row:
150x12x2

DB Rear Laterals:
60x12x1
70x12x1
80x12x1

Seated DB Curls:
50x8x1
60x8x1
70x8x1
80x6x2

Strict Preacher Curls:
95x8x1
105x8x2

Flat DB Press:
80x20x1

+ stretching + yoga (60min)

Duration: 120 minutes

This workout was hard to ‘get into’. Regardless I smoked my top set for squats with plenty left in the tank, got some good light volume in on fronts, and finished with some core work.

ATG Squat:
135×12x1
225×12x1
315×3x1
340×5x1
390×5x1
445×8x1 (PR)

ATG Front Squats:
225×5x4
225×10x1

Straight-leg Situps w/ BB Held @ Lockout:
+135×5x5

Dreadmill:
21 minutes @ 4-5mph

+ stretching

Duration: 110 minutes

Another good bench day. Shoulder is feeling strong and holding up well. I was able to do inclines for the first time in over a year without any pain or discomfort - I will start increasing weight on these slowly.

Bench Press:
135×12x1
155×12x1
185×5x1
225×5x1
275×5x4
275×8x1
245×10x1 (paused)
245×8x1 (paused)
225×10x2 (paused)

Decline Bench Press:
225×8x3

Incline Bench Press:
135×12x5

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

Single-arm Kneeling Cable Pulldowns:
150×12x3

Rope Pushdowns:
100×12x3

+ stretching + yoga (75min)

Duration: 155 minutes

Solid workout. I wanted to go heavier on deads, but I felt some instability/bad tension in my left groin/adductor as I was getting heavier in weight so I made the 605 triple my top set rather than risk injury going for something heavier. After doing one last back-off set on sumo deads I switched to conventional and did a handful of singles. I don’t pull conventional that often (ie: 2-3x/year) so I want to start making them an accessory mainstay on my deadlift days to help my lower back strength a bit. After pulls I did some abs and went to yoga.

Deadlift (reps deloaded):
245x12x1
335x5x1
425x3x1
515x1x1
605x3x1
515x5x1

Conventional Deadlift:
425x3x1
445x1x1
465x1x1
485x1x1
505x1x1
525x1x1

Standing Cable Ab Crunches w/ Ab Strap (hard tower):
144x8x1
156x8x7

+ stretching + yoga (50min)

Duration: 110 minutes

Tiring workout. I decided to start doing 3-5-1 for seated overhead presses now that I have a good 1rm to base it off of. Starts out real easy, which is fine. Cruised through today’s presses with ease. I haven’t done bb rows in around 6 months due to the shoulder stuff so I decided to give them a whirl today. Not too bad - no pains or discomfort anywhere. I am glad to be able to get these back in the routine again. Did a bunch of chins, some rear delt work, and curls. Finished off the workout with some time on the dreadmill.

Seated Overhead Press:
95×12x1
115×12x1
135×12x1
175×3x1
200×3x1
225×6x1

BB Rows:
225×12x1
275×12x1
315×6x1
365×6x1
315×6x3
225×15x1

Rear Lateral Machine:
30×12x1
50×12x1
70×12x1
90×12x1
110×12x1
130×12x1

CG BB Curls:
95×12x1
115×12x1
135×12x1 (PR)
135×10x1
115×12x1
95×12x1

Hammer Chins:
bw x12×4
bw x15×1

Seated DB Curls (palms supinated):
30×12x2
40×8x2
40×10x1

Dreadmill:
30 minutes @ 3.5-4.5mph

+ stretching

Duration: 120 minutes

Solid squatting this evening. Top set of 470 was easy. Paused the 5th rep, then did one more. After squats I did atg fronts for accessory. Very tough after the tiring atg squats beforehand. I tried using straps to save my wrists. They worked fine until I got to 315, but I just didn’t feel stable with them. After using them for my first set with 315 I switched to a clean grip. Hurts like hell, but more stable. Finished off with some core work, then went to yoga.

ATG Squat:
135x12x1
225x12x1
315x3x1
365x3x1
420x3x1
470x6x1 (PR)

ATG Front Squat:
135x12x1
225x12x1
275x3x1
315x3x3
275x3x1
225x12x1

Decline Straight-Leg Situps (weight locked out overhead, slow):
+8 x12x5
bw x12x2

+ stretching + yoga (50min)

Duration: 110 minutes

Solid benching session. No bench rust today despite last week’s deload - everything felt pretty good, and I seemed to get stronger as the session wore on. Started out doing everything touch and go, and as I got heavier I started pausing the last rep of each set. The last two sets with 295 and the two sets with 245 were all completely paused. Very nice. After bench I cruised through some decline and light tricep work. Exhausted.

Bench Press:
135x12x1
155x12x1
185x3x1
225x3x1
275x3x1
295x3x1
295x4x1
295x2x1
295x3x1
245x10x1
245x8x1
225x15x1
225x10x1

Decline Bench Press:
225x8x1
225x10x1
225x12x1
245x10x1

Neutral Grip DB Floor Press:
70x12x3

Rope Pushdowns (hard tower):
60x12x3

Wide-grip Pushdowns:
60x12x3

+ stretching + yoga (60min)

Duration: 120 minutes

Nice quick lower deload at home.

Kettlebell Goblet Squats:
88x12x5

Kettlebell Swings:
88x50x1

Seated Band Hamstring Curls:
2 minis x20x7

+ stretching

Duration: 15 minutes

Ah, deload week is here. Much needed. This 30 min session was a nice change of pace.

Bench Press (some sets paused):
135x12x1
185x12x2
205x12x1
225x6x2

CG Bench:
135x12x1
185x12x3

Decline Bench Press:
135x12x1
225x12x3

Incline Bench Press:
135x12x4

Single-arm Kneeling Cable Rows:
100x12x5

Cable Pushdowns:
100x12x5

Reverse Cable Pushdowns:
100x12x5

+ stretching + yoga (60min)

Duration: 90 minutes