Spytech’s Intense Workout Log

Great workout tonight. The last two weeks without pulling have been a nice break, but I was eager to get some pulls in tonight. My hamstring/glute felt very good, but I will still be babying it for a while just in case. My form was better tonight than it has been in months since my ham/glute was letting me sit back better into the pulls. My goal was 5 reps each with 65%, 75%, and 85% and ended up doing a few extra at 85% for a very nice 30lb 10rep PR. I have never done hang cleans before, so these were a nice change of pace. Easy stuff.

Warmups:
Ham curls
Hypers
Lunges

Deadlifts:
245×5x1
335×5x1
450×5x1
520×5x1
585×10x1 (PR)

Hang Cleans:
155×3x10 (PR)

Seated Ham Curls:
285 (stack) x10×2

Lying Ham Curls (very slow negatives):
100×10x3

+ stretching + power yoga (30 min)

Duration: 110 minutes

Nice workout. This is the first time I have ever gone above triples for ‘heavy’ full-rom benching since I started going full-rom a few months ago. It readily showed as the first three reps were all cake on each set, and then it felt like I had nothing. Good starting point, though. Speed work was very fast.

Warmups:
Bench Press
CG Bench Press
OH Press
OH BB Extensions
Cuban Rotations

Bench Press:
135x10x1
155x10x1
225x5x1
250x5x1
270x5x1
285x5x1 (PR)
225x5x1

DE Bench Press:
195x3x10

Decline CG Bench:
245x5x1
265x5x1
280x5x1 (PR)
245x6x2

CG Pushdowns (’hard tower’):
84x12x2

CG Dips (no leaning):
bw x30x1

+ stretching + power yoga (30 min)

Duration: 90 minutes

First running workout of the 9-week program to get myself in ‘5k shape’. This went pretty well. I didn’t get very winded at all, and my leg wasn’t too much of a factor. Most of the path I ran is inclined or up-hill so I got some sweet shin-splints, but those will get better with more running.

Week 1 - Workout 1:
2.5 min. brisk warmup walk
20 min. of intervals - 60s running, 90s walking
2.5 min. brisk cooldown walk

Total Distance: 1.7miles

+ stretching

Duration: 25 minutes

My legs are sore as hell, but I am determined to not let excuses pop up to stop me from getting my running cardio back. I biked a little over a mile to warmup, then ran a mile in 0.5, 0.3, 0.2 mile segments. It sucked, but most of it is up a slight incline, so I know it is harder than a flat run would be. I walked a half mile or so for a cool down afterwards. My heart is still racing - hopefully this starts improving fast.

Runnning:
xxxxx

Duration: 15 minutes

Strong session. My legs and back are pretty sore so I decided to do paused ATG squats and really concentrate on form. Made a few slight form changes that worked out really well.

Warmups:
Leg Extensions
Leg Curls
Squats
Hypers

Paused ATG Squats:
135×12x1
225×3x1
315×1x1
405×1x1 (2 sec pause)
405×1x1 (3 sec pause)
415×1x1 (PR, 3 sec pause)
425×1x1 (PR, 4 sec pause)
435×1x1 (PR, 5 sec pause)

ATG Squats:
405×8x1 (PR)

DE ATG Squats:
225×2x6

ATG Jump Squats:
110×5x5 (PR)

+ stretching

Duration: 75 minutes

Good workout.

Warmups:
BB Curls
Pulldowns

Wide-grip Rows:
135x12x1
225x3x1
320x1x1
340x1x1
360x1x1
380x1x1
400x3x1 (PR)
225x12x1

Closer CG Pulldowns:
288x5x2 (PR)
281x5x2
276x5x1

Wide-grip Cable Rows:
180x5x1
216x5x1
228x5x1
252x5x1
276x5x1 (PR)

Reverse DB Laterals:
45x10x2
45x15x1

Standing DB Curls (palms up):
60x5x3

Standing OH Cable Curls:
90x5x1
110x5x1 (PR)
100x5x1

+ stretching

Duration: 45 minutes

Nice workout. I did not feel like pulling today so I did wide-stance squats instead. I haven’t done these in a while so I just wanted to get some weight on my back and do whatever. I worked up to 585 and that felt great on my back so I tried to bury it rock bottom instead of stopping at parallel - almost had it, too. I would have killed it at parallel, but those extra few inches were just too much tonight. Power cleans went well, but my form is still absolute shit. Sumo SLDLs were easy and fast, and I only felt my glute/ham tie-in a little bit. It must be healing up.

Warmups:
Leg Curls
Leg Extensions
Hypers

Wide-stance Squats:
145x12x2
225x3x1
315x1x1
405x1x1
495x1x1
545x1x1
585xxx1
505x3x1

High-speed Sumo SLDLs:
300x10x3

Power Cleans:
155x3x1
175x3x1
195x3x1
215x3x1
235x3x1 (PR)
255x2x1 (PR)

+ stretching + power yoga (30 min)

Duration: 120 minutes

I managed to get a quick workout in before checking out of the hotel and heading back home today. No free weight incline or decline bench, so I had to make do with the smith, which felt pretty weird. Not sure what the bar is counterweighted at, so I will just count it as 15 like the smith here - although it felt heavier.

Warmups:
Cuban Rotations
OH Extensions

Incline Smith Bench Press:
195x12x1
215x12x1
235x12x1
255x6x1
285x3x1
295x2x1
305x1x1
315x1x1

Decline CG Smith Bench Press:
195x5x1
215x5x1
235x5x1

DE Bench Press:
190x3x6

Single-arm Cable Pushdowns:
40x12x1
50x12x1
60x12x1

+ stretching

Duration: 30 minutes

This morn we went jogging along Lake Michigan in Chicago. Clare went 4 miles and had a great run. I walked/jogged/gasped 1.5 miles, lol. We then walked about 200 miles around the city all day. We also did an awesome power yoga class at the hotel here.

Walking - a lot:
xxxxx

Jogging - not as much:
xxxxx

Power Yoga - 60 min:
xxxxx

Duration: 900 minutes