Spytech’s Intense Workout Log

Nice deload session.

Incline Bench Press:
135x12x1
155x12x1
185x3x1
225x2x1
255x2x1
265x2x1
275x2x1
285x2x1
300x2x1
275x4x1

DE Wide-stance Box Squats (13” rock bottom box):
135x12x1
225x2x4
225x5x1

Standing OH V-bar Cable Extensions:
132x20x5

CG Seated Cable Rows:
256x10x3

Extreme Wide-grip Pull-ups:
bw x12x2

External Shoulder Rotations:
25x20x2

Incline DB Flyes:
45x12x2

Incline DB Curls:
32x20x1

+ stretching

Duration: 70 minutes

Outstanding session today – definitely made up for Wednesday’s no-intensity workout. Incline bench felt great, and I dominated squats today. It felt good to smoke my all time belt+wraps PR by 10lbs without the belt and wraps. Accessory work was very strong as well.

Incline Bench Press:
135×12x1
185×6x1
225×3x1
275×1x1
305×1x1
320×1x1
325×1x1 (PR)
295×2x1

ATG Squats (no-no-no style):
135×12x1
225×3x1
315×1x1
385×1x1
415×1x1
435×1x1 (10lb no-no-no PR)
455×1x1 (30lb no-no-no, 10lb all-time PR)
405×4x1

Standing DB Rows (both arms at once):
110s x5×1
130s x5×2 (PR)

One-arm Flat DB Press (free hand is unweighted):
120×12x1 (PR)

Reverse Pushdowns:
269×5x1 (PR)
259×5x1
204×20x1 (PR)

Exaggerated Flat DB Press:
120×10x1 (PR)

Standing Barbell Curls:
95×6x1

Concentration Curls:
60×6x1

Single-arm Standing Cable Curls:
85×6x1

Cable Double Bicep Curls:
80×15x1
90×12x1

+ stretching

Duration: 100 minutes

Decent moderate-lower intensity session. My hips are beat to shit from Monday’s box squatting, and my right glute/ham was cramping like crazy on every pull so I called it a day after 500×3 was harder than it should have been. The cramping was really messing up my form, so no point in pushing things. Accessory work was fine. I did not really push anything too hard except the rotations and abduction work.

Deadlift (toes at plates, all reps deloaded):
135x12x1
295x4x1
350x4x1
410x1x1
470x1x1
500x3x1

Standing Cable Abduction (bringing foot to waist level):
40x5x1
60x5x1
70x5x1 (PR)
40x6x2

External Shoulder Rotations:
30x8x1
40x8x1 (PR)

Smith Seated BTN Press:
195x5x1
205x5x1
215x5x1

Standing DB Curls:
50x6x3

Standing Single-arm DB Hammer Curls:
80x6x2

Seated Lat Row Machine:
200x8x1
200x10x1
200x12x1

Seated Pec Flye Machine:
170x12x3

Rope Cable Pushdowns (”hard tower”):
96x6x2
96x8x1

+ stretching

Duration: 70 minutes

Good. Bench felt fantastic and squats were stronger than expected (target was 445×2 today). Still going no-no-no style on squats. I try skullcrushers once a year to make sure they still suck, and they do. All assistance work felt great.

Bench Press:
135×12x1
185×3x1
225×2x1
275×2x1
310×2x4 (PR)
310×4x1 (PR)

Wide-stance Box Squats (// box with 2+sec pauses):
135×6x1
225×2x1
315×2x1
385×2x1
415×2x1
435×2x1
455×2x1
475×2x1
500×2x1 (PR)

Skullcrushers:
125×5x1
145×5x1 (PR)

Standing OH V-bar Cable Extensions:
144×12x1
156×8x1
180×8x1 (PR)
204×8x1 (PR)

Very CG Seated Cable Rows:
312×5x1
357×6x1 (PR)

Extreme Wide-grip BTN Pulldowns:
256×5x1 (PR)
220×5x1

Cable Face Pulls:
144×8x1

External Rotations:
20×8x1 (PR)
30×8x2 (PR)

Atrainer Cable Flyes:
80×10x1

Flat Cable Flyes:
80×10x1

+ stretching

Duration: 105 minutes

Clare and I went for a good walk today. 88 degrees in October, got to love Minnesota weather!

Walking:
0x1x1

Duration: 60 minutes

Today I tried changing my grip on bench and it seems to work a little better. Instead of letting my wrists cock back like they naturally want to I made sure my wrists stayed in line with my forearm so my thumbs took the majority of the weight instead the meat of my palms. Squats felt good today despite the overall soreness from pulls on Wed – form was spot-on. I tried standing db rows with both arms – pretty nice. Reverse Pushdowns were really strong today, nice PR’s there. One arm db presses were fun.

Bench Press:
135×12x1
185×8x1
225×3x1
275×1x1
305×1x1
325×1x1
325×2x1
335×1x1

ATG Squats:
135×12x1
225×3x1
315×1x1
385×1x1
385×5x1

Standing DB Rows (both arms at once):
110s x5×1 (PR)
120s x5×2 (PR)

Reverse Pushdowns:
249×5x1 (PR)
259×5x1 (PR)
264×8x1 (PR)

Standing Concentration Curls:
45×6x3

One-arm Flat DB Press (free hand is unweighted):
90×12x1 (PR)
100×12x1 (PR)
110×12x1 (PR)

+ stretching + abs (x6×5 standing cable curls with ab strap)

Duration: 90 minutes

Light weight. Hips were pretty tired from Monday’s low paused box squats, but my raw pulls are feeling great despite the extra wide stance. 500 just flew off the floor on every single rep. Hip work was tough, but that’s normal. I went lighter on shoulders and curls today. Pushdowns were strong, and the exaggerated presses gave me a good stretch.

Deadlift (toes at plates, all reps deloaded):
135×15x1
295×4x1
350×4x2
410×3x2
500×3x2
500×8x1

Standing Cable Abduction (bringing foot to waist level):
30×5x1
40×5x1
50×5x1 (PR)
55×5x1 (PR)
60×5x1 (PR)

Standing Side Laterals:
55×5x1

Standing Side Laterals (thumbs down):
45×5x2 (PR)

Seated Rear Laterals:
60×5x2

Seated Hammer Curls:
70×5x3

Standing Wide-grip EZ Curls:
125×5x2

Wide-grip Cable Pushdown:
249×8x1 (PR)
264×5x1 (PR)

Single-arm Cable Pushdown:
96×8x1

Exaggerated Decline DB Press:
110×12x1 (PR)

Exaggerated Incline DB Press:
110×12x1 (PR)

+ stretching + power yoga (30min)

Duration: 110 minutes

Rock bottom wide-stance box squats with long pauses are madness – talk about working the hips and glutes. Incline bench felt pretty good. I did not feel like going heavy on cg bench today so I switched to standing OH DB extensions, which felt great. Pulldowns and rows both felt very strong today.

Incline Bench Press:
135x12x1
155x12x1
185x3x1
225x3x1
250x3x1
260x3x1
270x3x1
280x3x1
290x4x1

Wide-stance Box Squats (13” rock bottom box with 2+sec pauses):
135x12x1
225x3x1
315x3x1
335x3x1
345x3x1
355x3x1
365x3x1 (PR)

CG Bench Press:
225x5x3

Standing OH DB Extensions:
130x10x1
140x10x1 (PR)
150x12x1 (PR)

Very CG Pulldowns:
240x5x1
264x5x1
300x8x1 (PR)

CG Cable Rows:
312x12x1
392x6x1 (PR)

+ stretching

Duration: 90 minutes