Spytech’s Intense Workout Log

Killer workout. Incline bench felt good today, went through all the sets pretty fast. Squats were awesome. I really focused on keeping my toes out a 45 degree angle instead of straight forward so I could push my knees out better. My previous best at this depth pre-clot was 415×1 with a belt and I ended up besting that by 10 then 30lbs, so I was pretty thrilled - and stilll without a belt or wraps. On my 445 set, I was descending and then for whatever reason I instinctively pushed my heels out about 10 degrees so my toes were not pointed out as much of an angle. As a result, I instantly felt a lot more stable and stronger in my hips and I ended up dunking then blasting it better than I did the previous 405 and 425 sets. I’ll have to remember that foot position for next week, as it felt way better than toes out at 45 degrees and toes straight ahead. The rest of the movements were textbook.

Incline Bench Press:
135×12x1
155×12x1
185×2x1
245×2x1
255×2x1
265×2x1
280×2x1
295×2x1

Wide-stance Squats (almost rock bottom rom):
135×12x1
225×1x1
315×1x1
335×1x1
375×1x1
405×1x1
425×1x1 (PR)
445×1x1 (PR)

Decline CG Bench:
185×10x1
225×5x1
245×5x1
255×5x1
265×5x1

Decline Bench Press:
265×5x1

Cable Face Pulls:
120×5x1
156×5x1 (PR)
168×5x1 (PR)
180×5x1 (PR)
120×5x1

Standing OH Cable Curls:
70×15x1
100×12x1 (PR)
100×15x1 (PR)

Exaggerated Flat DB Press:
100×12x3 (PR)

+ stretching + power yoga (25min)

Duration: 70 minutes