Spytech’s Intense Workout Log

Fantastic. Bench finally clicked for once and it felt great. Did all my singles flat backed and came within 5lbs of my arched PR already. Not bad at all. ATG squats kicked ass. Felt real nice to get 405 on my back again and then dunk it a few times. Arms were strong, pull-ups were strong, and exaggerated flat db presses are my new favorite chest movement. 505 rep epic set to finish things off.

Bench Press:
135×12x1
155×12x1
185×1x1
225×1x1
275×1x1
305×1x1
315×1x1
325×1x1
335×1x1
345×1x1 (PR)
275×5x1

ATG Squats:
135×12x1
225×1x1
315×1x1
365×1x1
385×1x1
405×2x1

V-bar Pushdowns:
244×5x1
254×5x1 (PR)
259×5x1 (PR)

Wide-grip Pullups:
+50×5x1
+70×5x1 (PR)
+50×5x1

Alternating DB Hammer Curls:
70×6x1
90×6x1
110×6x1 (PR)

Exaggerated Flat DB Press (lowering db’s few inches below chest):
80×12x1
90×12x2 (PR)

Seated Ham Curls (epic set):
150×250-100×255 (PR)

+ stretching

I went into this workout feeling pretty good – just some general leg/hip fatigue and stiffness from squats, but no soreness anywhere. I was planning on going easy on SLDLs since I pushed hard the last two weeks, and the warm-ups felt too heavy for warmup weights. I decided to just go by feel/instinct, and that yielded a 10lb double pr – with both reps from a dead stop as well (instead of touching and going on the second rep). That was pretty nice and unexpected. I don’t know where to start about sumo high pulls – what an odd and different movement, but my god they kicked my ass. They are a very tough movement, and great for sumo pulling – I can tell that already. My hips, rear delts, traps, upper back, etc. were all burning like crazy after doing these. I got some good height on every pull, getting the bar to around mouth level. Laterals and curls were standard fare, and the epic set burned like crazy. Good times.

Sumo SLDL (all reps deloaded):
135×12x1
225×1x1
315×1x1
405×1x1
475×1x1
500×1x1
545×2x1 (PR)
405×5x1

Sumo High Pulls (pulling bar to mouth level):
135×5x1
155×5x1
175×5x1
195×5x1
215×5x1 (PR)

Standing Side Laterals:
50×5x1
55×5x1
60×5x1
70×5x1
75×5x1

Preacher Curls:
95×12x1
105×12x1
115×12x1

Wide-grip EZ Curls:
135×12x2

Seated Leg Extensions (epic set):
210×150-150×100 (PR)

Cable Crossovers:
72×15x1
84×15x3
84×20x1

+ stretching + abs

Duration: 60 minutes

Exhausting workout. I was dead tired going into the workout – slept poorly due to a really nasty thunderstorm last night. I tried to stay focused and ended up having a real nice session. Incline bench felt good. Heavy since I haven’t done them in ages, but felt good nonetheless. Squats started out feeling really stiff and awkward, but loosened up and got better with every heavier set. Decided to throw my epic set in mid-workout and blasted 225 for 50 on parallel box squats. Finished off with some decent face pulls and cg bench.

Incline Bench Press:
135x12x1
185x3x1
225x3x1
245x3x1
255x3x1
265x3x1
275x3x1
285x3x1
225x10x1

Wide-stance Squats (almost rock bottom rom):
135x12x1
225x3x1
325x3x1
335x3x1
345x3x1
365x3x1
385x5x1

Wide-stance Box Squats (// box, epic set):
225x50x1 (PR)

Seated Cable Face Pulls:
108x6x1
120x5x1
132x5x1
144x5x1 (PR)
156x5x1 (PR)

CG Bench Press:
205x5x1
225x5x1
235x5x1
245x5x1
255x5x1

+ stretching + abs

Duration: 75 minutes

Nice, fast workout. Did all 30 sets straight in around 20 minutes, rested a little then finished with the epic set.

Pull-Throughs:
156×10x5

Cable Face Pulls:
96×5x5

V-bar Pushdowns:
156×15x5

Flat DB Press:
70×10x4
70×20x1

Seated Lat Row Machine:
150×10x5

Seated Leg Extensions:
305×10x5

Lying Ham Curls (epic set):
100×75x1

+ stretching

Duration: 25 minutes

Very nice session. I wasn’t planning on going too heavy with SLDLs since I was pretty sore from wide squats, but ended up setting a great PR anyways. No complaints here. Tried power cleans for the first time ever – not bad – definitely something different. Cruised through accessory work then blasted out a 275 rep epic set on seated ham curls. I hope I can sit/stand/walk tomorrow. Definitely going to cruise through everything on Friday.

Sumo SLDL:
135×12x1
225×3x1
315×3x1
405×3x1
465×5x1
495×8x1 (PR)

Power Cleans:
135×3x1
155×1x1
175×1x1
195×1x1
215×1x1
235×1x1 (PR)

Standing Side Laterals:
55×5x5

Standing EZ Curls:
95×10x5

Seated Chest Press Machine:
200×15x1

Seated Pec Flye Machine:
130×15x1

Flat DB Flyes:
60×12x2

Seated Hamstring Curls (epic set):
270×10-250×10-230×10-225×10-205×10-185×10-165×10-145×10
-125×10-105×20-85×20-65×20-85×20-105×20-125×10-145×10
-165×10-185×10-205×10-210×10-225×10-230×5-250×5-270×5

+ stretching

Duration: 60 minutes

Great workout. Bench was good, but every set felt a bit fatigued – will be taking off from benching for the rest of the week. Wide-stance squats were better than expected – just about hit rock bottom on every rep. 365 felt heavy, but for the second time wide-stance squatting since January (and blood clot), I am happy. CG Bench was nice and light, as were shrugs. Killed my quads with a 150 repper epic set to finish the workout off.

Bench Press:
135×12x1
185×6x1
225×3x1
265×3x1
305×2x5
225×5x1

Wide-stance Squats:
135×12x1
225×3x1
315×3x1
325×3x1
335×3x1
355×3x1
365×5x1

CG Bench Press:
155×10x1
185×5x1
195×10x1
205×5x1
225×10x1

Shrugs:
405×10x5

Dips:
bwx20×1

Seated Leg Extension (epic set):
305(stack)x50-265×20-245×20-225×20-165×20-125×20

+ stretching + abs

Duration: 70 minutes

Decent session. I hit the target weights on bench and squats, and PR’d my main two accessory lifts, but I was just too tired and had zero motivation. Tried wide-stance squats for the first time since the clot and they felt pretty good. Felt awkward carrying the bar low on my back (I squat high bar when doing narrow stance atg), but the squats were easy. Today’s epic sumo deads were tiring. Deload week next week.

Wide-stance Squats:
135x12x1
225x3x1
315x3x1

ATG Squats:
315x1x1
355x3x1

Bench Press:
135x12x1
185x3x1
225x1x1
255x1x1
310x3x1
265x5x1

Seated Cable Rows:
312x5x1
382x6x1 (PR)
352x8x1

V-bar Pushdowns:
219x8x1
249x8x1 (PR)
249x9x1 (PR)

Sumo Deadlift (epic set):
225x75x1

Seated Chest Press Machine:
200x12x1

Cable Pec Flye Machine:
170x12x1

+ stretching

Duration: 60 minutes

Phenomenal session. Today was one of those days where everything just clicks 100%. Not much to say other than I felt strong as hell. Sumo SLDLs were perfect. Hit a 20lb pr then went for a 40lb pr and got it. Only 50lbs to go for the 6 plates. Set a conventional SLDL PR afterwards just for kicks. Everything else was great, and the epic sets kicked ass.

Sumo SLDL:
135×12x1
225×3x1
315×1x1
405×1x1
495×1x1
515×2x1 (PR)
535×2x1 (PR)
405×3x1

Conventional SLDL:
495×3x1 (PR)

Seated Rear Laterals:
60×5x1
90×5x2 (PR)
60×5x1
60×12x1

Seated Hammer Curls (non-alternating):
60×5x1
70×5x1
80×5x1
90×5x1
100×5x1 (PR)

Single-Leg Seated Leg Extensions:
210×5x1
250×5x1 (PR)
270×10x1 (PR)

Seated Hamstring Curls (epic set):
210×50-150×30-110×70 (PR)

Seated Lat Row Machine (epic set):
200(stack)x60×1 (PR)

Cable Pec Flye Machine:
170×8x1
190×8x1
220×8x1 (PR)
230×6x1 (PR)

+ stretching +abs (5 sets, various)

Duration: 75 minutes

Bench and squats both felt great today. Elbows are finally conceding to JM presses so I am going to rotate them out for a few weeks. Back strength was absolutely sick today. Manhandled 605 on shrugs for a big pr then hit another big PR following that. Did some bodyweight dips to stretch the pecs and tris out and finished with a nice epic set. Power yoga was brutal tonight – really pushed my leg hard and it was glad to oblige.

Squats - ATG:
135×12x1
185×3x1
225×3x1
295×3x5

Bench Press:
135×12x1
185×3x1
225×1x1
245×1x1
295×3x5 (PR)
255×10

JM Press:
135×8x1
135×6x1
135×5x1
135×5x1
135×8x1

Shrugs:
135×12x1
225×5x1
315×5x1
405×5x1
495×5x1
605×10x1 (PR)
625×10x1 (PR)

Dips:
bwx12×2

Seated Leg Extension (epic set):
305×75x1 (PR)

+ stretching + power yoga class (60min)

Duration: 65 minutes

Excellent session. Squats are proceeding along very smoothly. Was able to hit the 335 triple on a single breath easily today. Bench felt great – pretty easy stuff. Stayed short of failure on the 245 high reps to spare my shoulders a bit. Cable rows were very strong. I have not done these since last year due to my foot injury this Feb. Big PR on them. Pushdowns were nice and strict – really felt good. The epic sumo deadlift set was awesome.

Squats - ATG:
135×12x1
185×3x1
225×1x1
275×1x1
335×3x1

Bench Press:
135×12x1
185×3x1
225×1x1
245×1x1
305×3x1
245×13x1 (PR)

Seated Cable Rows:
312×12x1
357×5x1
377×11x1 (PR)

V-bar Pushdowns (very strict and slow):
204×15x1
219×8x1
234×5x1

Sumo Deadlift (epic set):
135×125x1

Flat DB Flyes:
60×20x1

Cable Pec Flye Machine (slow, very deep rom):
170×25+x1
170×13x1

+ stretching

Duration: 70 minutes