Spytech’s Intense Workout Log

Strong squatting tonight. 25lb PR overall. All my accessory work felt great. Band hyperextensions really smoked my lower back, in a good way.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
OH Extensions
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Wide-stance Squat (briefs):
135×12x1
225×6x1
315×1x1
405×1x1
495×1x1
585×1x1
605×1x1 (PR)
625×1x1 (PR)
585×1x1
495×5x1

Seated Cable Row:
312×5x1
357×5x1
402×7x1 (PR)

Banded 45-degree Hypers:
+1 purplex10×1
+2 purplesx10×1
+2 purples + 2 reds x12×1 (PR)

GHRs:
bw x5×1
bw+70×5x1 (PR)
bw+50×7x1 (PR)

Wide-grip EZ Curls:
115×12x1
135×12x1
155×12x1 (PR)

+ stretching + power yoga (30min)

Duration: 130 minutes

First day back on the WSB split and it felt great. Nice intense workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
JM Presses
BB Curls
Pulldowns
Pushdowns

Incline Bench Press:
135×12x1
155×12x1
185×10x1
225×8x1
285×3x4 (PR)
285×4x1 (PR)
245×10x1
225×15x1

Smith Reverse CG Bench:
245×5x1
305×4x1 (PR)
285×5x1

V-bar Pushdowns:
204×7x1
249×7x1
259×7x1 (PR)
204×7x1

CG Pulldowns:
264×10x1
288×10x1
300×12x1 (PR)

Stability Ball Cable Flyes:
80×15x1
90×12x2 (PR)

+ stretching

Duration: 65 minutes

Nice workout - better than last Friday’s session. Narrow grip inclines (middle fingers on rings) aren’t very kind to my shoulders so I don’t think I will be doing them too often. Squats were cake, despite my core and legs being beat up from pulling on Wednesday. Cruised through assistance work with moderate intensity - nothing crazy there.

Next week I will be going back to my 4/day week Westside split (M-W-H-F)

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
JM Presses
BB Curls
Pulldowns
Leg Extensions
Leg Curls
Seated Pec Flye

Incline Bench Press (narrow grip):
135×12x1
155×10x1
185×8x1
225×6x1
275×3x1
295×2x1
305×1x2 (PR)
275×3x1
225×10x1

DE Wide-stance Box Squat:
225+blues x2×8

Wide-grip Shrugs:
315×10x1
405×10x2

Flat DB Press:
120×10x2
120×12x1

V-bar Pushdowns (hard tower):
108×6x1
120×6x1
132×8x1 (PR)

Single-leg Leg Extensions:
290×6x1 (PR)
245×6x1

Leg Extensions:
305×30x1

+ stretching + abs (7 sets standing cable work) + foam roller

Duration: 100 minutes

Heavy Bag:
xxxxx

Duration: 20 minutes

Great workout tonight. Finally hit the 7 plate deadlift milestone, then added 5 pounds and ripped it again for a 10lb cumulative PR. Lockout strength was ridiculous, but I was slow off the floor so this next cycle I will be doing elevated and ultra wide pulls against bands to reinforce my lockout, and starting strength. Sumo SLDLs were cake, but my right glute was cramping up fiercely so I switched to ultra wide stance pulls, which hurt even more. Hopefully continuous ultra wide stance work and sldls will get rid of it. CG OH presses were challenging, but felt good on the delts.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
JM Presses
Pulldowns
Pushdowns
Leg Extensions
Leg Curls
Seated Pec Flye

Deadlift (briefs):
135×10x1
225×3x1
405×1x1
495×1x1
585×1x1
675×1x1 (PR)
680×1x1 (PR)
610×2x1
610×1x1

Sumo SLDL (from floor):
495×3x2

Ultra-wide Stance Deadlift:
315×3x1
365×3x1 (PR)

DB Snatch:
100×10x1

CG Standing OH Press:
135×10x1
155×10x1
175×10x1 (PR)
195×5x1 (PR)
205×4x1 (PR)
155×12x1

Standing OH Press:
205×4x1

Seated Calf Raise:
205×10x2
230×10x1
250×10x1

Stability Ball Cable Flye:
60×15x1
80×15x1 (PR)

+ stretching + power yoga (30min)

Duration: 130 minutes

Whatever made me feel like crap Friday was totally gone tonight. Blasted through a nice, intense workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
BB Curls
Pulldowns
Pushdowns

Bench Press:
135×20x1
155×12x1
185×10x1
225×3x1
275×1x1
315×3x5 (PR)
225×12x1

Wide-grip BB Rows (slow, strict reps):
225×5x1
245×5x1
275×5x2
225×5x1

Smith Reverse CG Bench:
195×5x1
245×5x1
265×5x1
300×5x1 (PR)
285×5x1

Lying Hamstring Curl:
150×5x1
137.5×5x1
125×5x1

+ stretching

Duration: 70 minutes

This workout blew. I felt like throwing up after every set and my pressing strength was just crap. Fun times.

Warmups – 2 sets of 20 for each movement:
BB Cuban Rotations
Standing BB Press
BB Curls
Pulldowns
Pushdowns
JM Press
Leg Extensions
Leg Curls

Bench Press (narrow grip):
135×20x1
155×12x1
185×10x1
225×8x1
275×3x1
315×1x3
275×5x1

CG Bench:
225×8x1
245×5x2
225×5x1

Rope Pushdowns (hard tower):
84×12x2

Dips:
bw x12×3

Incline DB Press:
100×12x3

Band Wide-grip Pullups:
+green x6×2 (PR)
+purple x6×2

Single-Leg Leg Extensions:
230×8x1
250×8x1
275×8x1 (PR)

Seated Leg Curls:
285×8x3

+ stretching

Duration: 60 minutes