Spytech’s Intense Workout Log

Good session – always feels good to get back in the swing of things after a deload. Bench was nice and strong. Box squats were done with 2+second pauses on the box for each rep. They started out feeling really heavy and tough, and ended up getting stronger and easier with each set. Shrugs felt very strong.

Bench Press:
135×12x1
155×12x1
185×3x1
225×3x1
275×3x1
300×3x5 (PR)

Wide-stance Box Squats (// box with 2+sec pauses):
135×5x1
225×3x1
315×3x1
365×3x1
375×3x1
385×3x1
405×3x1
425×3x1

CG Bench Press:
225×5x2
275×5x1
225×5x2

Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1
655×5x1 (PR)
665×6x1 (PR)

Seated Cable Flyes:
170×20x1

Exaggerated Incline DB Press:
85×15x1
85×12x1

+ stretching

Duration: 70 minutes

My leg is doing pretty good. Recovery is coming along quickly - as quickly as it can, anyways. Swelling is minimal below my knee and my foot/ankle does not swell up much at any these days - even if I keep my compression stocking off for a few hours. Upper thigh is within a few inches of my left leg, so that is a positive sign as well. Lots of nasty looking stretch marks all over my hamstring and inner thigh from my leg being stretched 8+” bigger than it should be.

In regards to training I will be taking the next six weeks to run a wave cycle for my raw deadlifts with volume peaking at weeks 3 and 6. I will be alternating parallel box squats and rock bottom box squats as deadlift assistance on Mondays. Fridays will continue as normal with ATG narrow stance squat work. Bench will rotate between flat and incline as usual as it has been, running on a 3-2-1 periodized rep scheme. After the six week cycle is done I will take a week off then most likely start training deads and squats in briefs again, assuming the leg feels as good as it has been.