Spytech’s Intense Workout Log

Great pulling session tonight. My hips/glutes are a little beat-up, but that is to be expected on this routine. Starting out I didn’t think pulls would go well, but the heavier it got the better I felt, and ended up with a nice reps PR with a little bit more left in the tank. The damn glute was really cramping during my last few deadlifts sets and wouldn’t allow me to do any high pulls, so I switched to db swings instead. Those were still a bit painful, though. Stayed lighter on GMs since I haven’t done seated GMs in a long time, but still gave the back a good workout.

Warmups – 1 set of 30 for each movement:
Leg Curls
Leg Extensions
Lunges

Deadlift (reps deloaded):
135x12x1
225x3x1
405x1x1
495x1x1
585x3x1
600x3x1
615x4x1 (PR)
585x3x1
555x3x1

Sumo High Pulls (to chin):
185x3x1

DB Swings:
90x3x9

Seated GMs:
225x5x2
245x5x1
265x5x1
285x5x1

+ stretching + power yoga (30 min)

Duration: 120 minutes

I guess I am more tired from yesterday than I thought - benching was tough as hell today. Everything felt very heavy.

Warmups – 1 set of 30 for each movement:
Cable Crossovers
Cuban Rotations
OH DB Press
CG Bench
Bench Press

Bench Press:
135×12x1
155×12x1
185×12x1
225×6x1
270×3x1
275×3x1
280×3x1
285×3x1
290×3x1
295×3x1
300×3x1
275×3x1
275×3x1
275×3x1

Decline CG Bench:
225×5x1
245×5x1
270×5x1 (PR)
275×5x1 (PR)
255×5x1
245×5x1

Decline Bench (superset behind last set of cg bench):
245×8x1

DE Bench Press:
185×3x10

Seated Single-arm Pushdowns:
80×12x3

+ stretching + abs (5×5 heavy standing abs)

Duration: 80 minutes

Thursday night we had several tornados come through our area and they caused massive damage. Lots of crops lost, many barns and grain bins destroyed, and even more trees uprooted and leveled. We did not have any damage or issues, but many in the area did, so today I tried to lend a hand. Too many beautiful trees had to be cut down and dragged out. I counted the rings on some and they were between 60 and 100+ years old.

Storm Cleanup:
xxxxx

Duration: 200 minutes

Went for a walk tonight and ended up jogging for a while because the bugs were so bad. Man jogging really sucks, but hopefully it is for the best.

Walk + Jog:
xxxxx

Duration: 45 minutes

Really good session. Decided to go for a PR on ATG squats today and got it - barely. My form broke down when my elbows came up, which caused me to pitch forward and get my hips out of line. That usually doesn’t happen so I will be focusing on it more. It happened again on my 2nd rep of my 415 triple, and I was able to correct it for my last rep. Speed work was fast, and jump squats are pretty sweet. Tiring though. Video of the ME squatting is below.

Warmups – 1 set of 30 for each movement:
GMs
Leg Extensions
Leg Curls

ATG Squats:
135×10x1
225×3x1
315×1x1
405×1x1
455×1x1
505×1x1 (PR)
415×1x1
415×3x1

DE ATG Squats:
225×2x6

ATG Jump Squats:
100×5x5 (PR)

+ stretching

Duration: 75 minutes

Great, quick, intense workout. Rows felt good today, as did everything else.

Warmups – 1 set of 30 for each movement:
Hyperextensions
Lat Pulldowns
Wide Lat Pulldowns
BB Curls

Wide-grip Rows:
135x10x1
225x3x1
275x1x1
295x1x1
315x1x1
335x1x1 (PR)
355x1x1 (PR)
375x1x1 (PR)
395x1x1 (PR)

Closer CG Pulldowns:
277x5x5

Seated Cable Rows:
312x5x5

Standing Rear Laterals:
45x10x3

EZ Curls:
125x8x3

Single-arm DB Hammers:
100x8x2

+ stretching

Duration: 55 minutes

Pretty solid workout! My quads are still sore, as are my hamstrings, so I was not expecting anything great. My right glute was very tight and cramping during all of my pulls so I really babied the lockouts. Annoying. All in all, though, I managed to accomplish some decent pulls. After the main pulls I rested a bit and alternated between conv and sumo sldls and that seemed to help keep my glute from acting up too much.

Elevated Deadlift (weights elevated on 2.75″ platforms):
135x10x1
225x3x1
405x3x1
495x1x1
585x1x1
605x1x1
625x1x1 (PR)
645x1x3 (PR)

Sumo High Pulls (pulling bar to mouth/nose level):
185x3x6

High-Speed SLDLs (alternated sumo and conv stances):
275x3x10

+ stretching + power yoga (30min)

Duration: 100 minutes

My legs and abs are still incredibly sore from Saturday’s workout, and tonight my body just did not seem to want to do anything heavy. I managed to coax some slow singles out on bench, but they all felt really heavy (even the warmup weights). However, once I got to speed work I just tore it up. Very explosive and fast.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH DB Press
OH DB Extensions
Decline Bench
Pec Flyes

Bench Press:
135x12x1
155x12x1
185x6x1
225x3x1
245x1x1
285x1x1
315x1x5
225x10x1

DE Bench Press (with doubled minis):
145x3x3
155x3x3

Ballistic Smith Bench Press:
95x5x1
105x5x1
115x5x1 (PR)
125x5x1 (PR)
135x5x1 (PR)

Rope Pushdowns:
150x12x3

Single-arm Reverse Pushdowns:
110x8x1 (PR)
110x12x1 (PR)

External Rotations:
40x12x2 (PR)

+ stretching + power yoga (30 min)

Duration: 100 minutes

Nice stroll around the neighborhood.

Walk:
xxxxx

Duration: 20 minutes

We went on a nice leisurely bike ride. The neighborkid got a sweet new mountain bike so he has been wanting to go with us on our next ride so he came with. Poor guy had a real tough time keeping up, but he made it.

Bike Ride - 14.6 miles:
xxxxx

Duration: 45 minutes