Spytech’s Intense Workout Log

Light weight. Squats felt great (no pains) and bench was very strong today. All the paused sets at 270 were smooth and fast. Finally beat my longstanding previous best on bb rows of 340×3 with today’s effort. JM presses continue to improve, but I was gassed by the time I got to the db bench set.

ATG Squats:
45×12
135×3
185×3
185×3
185×3
185×3
185×3

Bench Press (sets @ 270 paused):
135×5
155×3
185×3
225×3
270×3
270×3
270×3
270×3
270×3

BB Rows:
135×12
255×5
275×5
295×5
345×5
315×5

JM Press:
105×5
135×5
160×5
145×5
135×5

Flat DB Bench:
120×9

+ stretching + abs (2×10 hanging pikes) + calf (1×50 right leg seated calf)

Great workout. Bench felt strong today. Everything was cake, even with the long pauses on each rep. Destroyed wide grip bb rows. First time doing them in a long time and set a new PR on them already. JM presses get stronger every week.

ATG Squats:
45×12
135×3
155×3
155×3
155×3
155×3
155×3

Bench Press (sets @ 260+ paused):
135×5
185×3
225×3
260×3
260×3
260×3
260×3
265×3
225×10

Wide grip BB Rows (torso // to floor):
225×5
235×5
245×5
255×5
280×6

JM Press:
95×5
135×5
155×5
135×5
115×10

Alternating Flat DB Bench:
100×12 per arm

+ stretching + abs (2×5 hanging pikes)