Spytech’s Intense Workout Log

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

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

Ahh, pretty damn good workout today. My hamstrings are pretty sore from squatting Monday. My upper back is just a wreck from all the shrugging on Wednesday. Despite all this I somehow killed deadlifts today. Second time pulling this month, and second or third time in a year basically. I’ve never done anything for more than 5 reps with 600+ on the bar, and when I’ve done 5’s its almost always touch and go with maybe the first rep or two deloaded. This time I deloaded every rep for 3-5+ seconds between pulls and killed it. Maybe had 1-2 more reps in me. Touch and go I would have done way more. This has me feeling really confident about my pulling abilities right now. I’m not sure where I would ‘max’ at, though. Reps can be deceiving - at least for me. After pulls I did some ghetto GHRs and some obscure ab work. A few sets of turkish getups with the barbell, and then some straight leg situps holding a barbell at lockout. Nice movement.

After lifting I decided to jog a mile for some reason. Dumb idea as my legs were totally gone, but it felt good when I was done.

Deadlifts (3-5s deloads between reps):
245x12x1
335x5x1
425x3x1
515x2x1
615x6x1 (PR)
515x5x1

Ghetto GHRs:
bw x5x2
+25x6x1
+10x6x1
bw x6x1

BB Turkish Getups:
65x2x1
85x2x1

Straight-leg Situps with BB Held at Lockout:
45x12x1
95x12x1
115x12x1 (PR)

Standing Cable Adduction:
120x12x3

Standing Cable Abduction:
50x12x3

+ stretching + mile run + quarter mile walk

Duration: 100 minutes

I felt weak as shit going through warmups today and really wondered if I would hit my 5 rep goal with 425. True to form, the days that I feel the worst seem to yield the best results, as I cranked out 425 for 10 for a rep PR. This kicked my ass. Since I like to take things “a bit easier” on 5’s week I just did leg extensions for accessory work, then abs and walked on the treadmill for a while.

ATG Squats:
135×12x1
225×12x1
325×5x1
375×5x1
425×10x1 (PR)

Leg Extensions:
305×12x4
305×30x1

Standing Cable Abs w/ Ab Strap (’hard tower’):
120×8x1
132×8x1
144×8x1
156×8x1
156×12x1

Walking on Treadmill:
23 minutes @ 3.5-4mph @ incline 2

+ stretching

Duration: 75 minutes

Got a new 48″ snow shovel last week so I got to put it to use today. Did some neighbors’ driveways as well. Great cardio.

Shoveled Driveways:
5 driveways (PR)

Duration: 45 minutes

Very quick, low volume squat workout. Hit the target reps and that was that. My entire body is very achy - probably something to do with doing real upper body workouts now, shoveling 8 feet of snow 2 days in a row, and the 3 full power yoga workouts on top of the other squat workout this week. 415 was easy…but not as easy as it “should be”.

ATG Squats:
135×12x1
225×12x1
315×5x1
365×5x1
415×6x1

Leg Extensions:
305 (stack) x15×5

Standing Cable Abs w/ Ab Strap (hard tower):
120×5x1
144×5x1
156×5x2
156×10x1

Elliptical:
23 min steady-state

+ stretching

Duration: 50 minutes

Today I gave seated overhead bb presses a go. First time doing any bb overhead pressing in around 3 months. I kept the weight really light, but was able to cruise without any pain in my shoulder. It still feels ‘off’ when doing these overhead presses with the barbell, so I probably wont do them again for a while. Of all movements I can do, the overhead bb press hits the injured spot the most. After the seated overhead pressses, I did some light standing db presses, which felt great, and other shoulder and back work (and curls). I cranked up the intensity a bit on cable rope facepulls and even did a set of chins. Lots of positive progress this week.

Seated Overhead BB Press:
45×20x2
65×12x1
85×12x1
105×12x3

Standing DB Press:
45×12x3

Cable Standing Shoulder Internal Rotation:
36×15x4

Front Plate Raise:
45×12x3

Seated Cable Row:
156×10x1
180×10x1
204×5x1
228×5x1
252×10x1

Cable Rope Face Pulls:
100×15x1
120×15x1
150×15x3

Standing BB Curls:
65×12x1
85×12x1
105×5x1
125×5x1
145×5x3

Reverse BB Curls:
45×15x2
65×15x1
85×15x1
105×15x1 (PR)

Standing DB Curls:
40×12x3

Single-arm Hammer Curls:
50×10x1
70×10x1
90×10x1
110×10x2

Finger-tip Pullups:
bw x12×1

Elliptical:
23 minutes

+ stretching

Duration: 60 minutes

Well it’s been a while since I did any KB work, so I felt like starting this deload week with some swings. 360 reps with the 53 in 12 minutes - very nice considering the layoff from kb work. That is also a best for total reps in 12 min with the 53. I recovered within a minute of my last set, so cardio still seems to be where I left it at a few weeks ago.

Swings - 12-minutes continuous - 53lb bell used - 360 total reps:
40reps, 30 seconds rest x9

+ stretching

Duration: 15 minutes

So I finally tried hot yoga. My wife has been going to an out-of-town yoga studio on a regular basis for a while now for some sessions of her own (since she teaches here, she doesn’t get many chances to just practice in a class environment). She has asked if I wanted to tag along previously, but I really didn’t have a good opportunity to go with until this past Friday. Friday’s session was a heated yoga class in the dark (fitting for Hallow’s Eve). The room temp was at around 85 and humid, which is way hotter than the 70 degree room I am used to at the YMCA. Friday’s session was 60-minutes and it was over before I realized it. I enjoyed it so much that I went back tonight with Clare again for another heated session. This 75-min class was at least 90-95 degrees and felt quite a bit hotter than Friday’s class. To make a long story short, heated yoga is amazing. I always thought it would be torturous, as yoga can be challenging enough, let alone adding in some crazy heat, but I couldn’t have been more wrong. Despite being totally soaked from head to toe in sweat I felt so invigorated and clean afterwards.

In just two heated sessions I KNOW that this will be a great addition to my training, and overall wellness.

10/30 Heated Yoga:
60 minutes

11/1 Heated Yoga:
75 minutes

Duration: 135 minutes

Quick Halloween kettlebell session. Presses felt good. My legs are still sore from this weeks activities, but I managed a personal best pace with the 53lber. Just a tad faster than my 250 reps in 6 minutes pace that I did last week. Cardio and endurance is improving quickly. Surpisingly, I was not that winded after each set of 50, and was fully recovered in about minute after the last set. Not bad!

Strict Standing Presses - 53lb bell - repeated 5 times - 68 total presses:
6x Left/Right (first 4 sets)
10x Left/Right (last set)
<1 minute rest

Swings - 5 minutes continuous - 53lb bell - 210 reps:
50 reps, 10 seconds rest x4
10 reps after last rest

Duration: 10 minutes