Spytech’s Intense Workout Log

Good session. Squats felt solid, 2 plates! Bench was very exhausting – my back/rear delts were still very sore from Wednesday. 290 felt really easy for the first 2 reps, but I went for a 3rd and just hit the wall. Too fatigued. Close grip chins (pinkies touching) really hammer the lats – good movement. Destroyed my tris with some really slow rope OH extensions. Next week I will be deloading my accessory lifts – don’t want to overdo it while I am still recovering.

ATG Squats:
135×3
185×3
225×5

Bench Press:
135×12
155×6
185×1
225×1
245×1
290×2
275×3

Close grip Chins (hands touching each other, all sets to failure):
+50×10
+65×5
+65×6

Seated Single arm OH DB Extensions:
50×5

OH Rope Cable Extensions (all sets to failure):
164×10
164×8
164×5

+ stretching + abs (3 sets of standing crunches)