Spytech’s Intense Workout Log

Tonight I was able to do pulls without any glute/ham pain for the first time in probably over a year. Man, that felt good. I didn’t go that heavy since I want to keep my glute healthy and will continue to work in the 85-90% range for a while. My main goal now for pulling is to just stay healthy and enjoy them now that I got the 700 out of the way. Assistance work was good - the hip work is very tiring. My glute is a little tight now, but thats OK - just have to keep doing what I have been doing with it. My weight is at its lowest since I was in the hospital last year (221-222 in the AM), down from 225 when I did 700 2 weeks ago. As a result my briefs are super loose in the hips/ass - might as well be pulling raw right now. Taking the extra day of rest each week and eating more will fix that!

Warmups:
3 min walk @ 3.5mph on treadmill
Deadlifts

Deadlift:
245x3x1
335x1x1
425x1x1
515x1x1
605x1x2
605x2x1

Conventional SLDL:
515x3x1 (PR)
425x3x1

Standing Cable Abduction:
40x15x2

Lying Band Abduction:
mini band x12x2 (PR)

Seated Ham Curls:
200x12x1
270x12x1

Lying Ham Curls:
150x12x2

Standing Abs with ab-strap (’hard tower’):
156x6x5

+ stretching

Duration: 80 minutes

Good pressing. Felt good to be back in the gym.

Warmups:
Bench
CG Bench
OH Press
OH Extensions

Paused Bench Press:
135×12x1
155×10x1
185×5x1
215×5x1
250×5x1
280×5x1 (PR)

DE Bench Press:
245×3x6

Standing Military Press:
195×5x2
195×6x1

Reverse Smith CG Bench:
245×5x1
280×5x1 (PR)
255×5x1
245×5x2

Dips:
bw x30×1

Pec Flye Machine:
170×12x2

+ stretching + power yoga (25min)

Duration: 75 minutes

5k run in 25degrees, fun! I overdressed and overheated halfway through but it was OK. I was very slow, but I ran the 5k faster today than I did in training. Time for a nap. Happy Thanksgiving everyone!

Duration: 35 minutes

Good yoga session. Felt really good and I liked the flow. The week off is feeling great - I almost want to take another off.

Duration: 50 minutes

Decent squatting. My calves are sore as hell and my glute was really bothering me today, and it usually doesn’t on ATG squats. Despite that, I still hit a nice paused 3rm. Next week is a scheduled deload, but I am going to take it off instead and just enjoy some good recovery.

Warmups:
3 min walk on treadmill

Paused ATG Squats:
135x12x1
155x10x1
225x5x1
335x5x1
385x5x1
425x3x1 (PR)

DE ATG Squats:
275x2x5

Hanging Knee Raises:
bw x12x5

+ stretching

Duration: 40 minutes

Nice rowing, but my back was very fatigued. Accessory work was good. Swimming went better than expected. I did not really get winded at all and cruised through 10 laps pretty easily (20 lengths).

Warmups:
Rows

BB Rows (wide, overhand grip):
135×10x1
155×10x1
225×5x1
280×5x1
320×5x1
365×5x1 (PR)

Wide-grip Face Pulls:
245×6x3 (PR)

Rear Delt Flye Machine:
80×12x2
80×25x1

Incline DB Curls (hands supinated):
70×5x1 (PR)
60×5x4

Standing DB Hammer Curls (both arms at once):
60×12x1
60×15x2

Swimming:
10 laps (20 lengths)
Total Distance: 500 yards

+ stretching

Duration: 50 minutes

700! doubled! The setup allowing me to start from the top was a success. No glute pain! I thought I was going to throw up after the first rep with all that relief settling in after hitting that long time goal. Afterwards I did a 585 triple, easy, but the glute pain returned as soon as I started contracting for the initial pull off the floor. With that final long term goal met I can finally retire and stick to chest and biceps.

Warmups:
3min walk on treadmill
Lunges

Deadlifts (starting from the top):
225×3x1
315×3x1
405×1x1
515×1x1
605×1x1
700×2x1 (PR)
585×3x1

Hypers:
+45×30x2

Standing Cable Abs w/ ab strap (hard tower):
156×5x1
168×5x1
180×5x1 (PR)
180×5x1 (PR)
192×5x1 (PR)

+ stretching

Duration: 80 minutes

Went to see Dr. Scott today to see how things are holding up. My pelvis is still in proper alignment (good). Deads are coming up so we will be able to see if the pain in my ham/glute is connected at all. It is probably too soon to tell, though, but we will see.  My knees were out a bit, so he adjusted those, and he did some work on my calves since they are always sore. Now they are very sore (as he said they would be), but hopefully he did something good in there.

Good bench workout. Everything was pretty easy, and I took extra long pauses on the 275 reps and still had more in me. Militaries were great this week.

Warmups:
Bench Press
CG Bench
OH Extensions
Cuban Rotations
OH Press

Paused Bench Press:
135x10x1
155x10x1
185x5x1
210x5x1
245x5x1
275x6x1 (PR)

DE Bench Press:
240x3x6

Standing Military Press:
190x5x2
190x10x1

Smith Reverse CG Bench:
245x5x1
275x5x1 (PR)
255x5x1

Standing OH DB Extensions:
100x25x1

Incline DB Flyes:
60x25x1

+ stretching

Duration: 60 minutes

Squatting was great today despite running on 3 hours of sleep. Very tired. Killed the paused squats, and then did some jump squats and abs to call it a day. I must be getting used to paused squats, as I don’t get that ‘head is going to explode’ feeling now when doing them.

Warmups:
3 min walk on treadmill
Squats

Paused ATG Squat:
135×10x1
225×5x1
315×1x1
350×1x1
405×1x1
450×1x1 (PR)

ATG Jump Squats:
115×5x3

Standing Cable Abs w/ ab-strap (hard tower):
132×20x5

Duration: 30 minutes