Spytech’s Intense Workout Log

Today I went to see Dr. Scott, the kinesiologist/chiropractor who has fixed alot of my aches and pains in the past, about my glute/hamstring issue.  Simple reaction tests show my right glute/hamstring is not firing and ‘catching’ like it should (I knew that).  The doc says my pelvis is ‘out-of-line’ quite a bit. Now, we don’t know if this was caused by the clot, but it certainly could have been due to the extreme distension the swelling put my leg through (especially the upper hamstring and glute). We also don’t know if the pelvis issue is causing the glute/hamstring issue, but right now we are treating it as if it is, and will end up seeing whether this is the answer or not. Dr. Scott showed me how to reset my pelvis to help keep it in-line, and wants me to ice it every day. Running and jogging is discouraged for now, so I will be doing some walking and swimming for a while, it seems. My glute/hamstring felt pretty good after treatment today - I could not reproduce the pain afterwards.  Dr. Scott expects it will take a month or so to get things to stick.

Since the pain is at its worst exploding off the floor on a deadlift (I haven’t been able to explode off the floor for a few months now, for that matter), but seems to alleviate once I ‘load’ the glute/hamstring, I am going to try doing deadlifts a little differently next time.  I am going to try to set the plates up on some 12″ risers we have at the gym so I can start my first rep from the top. I will then have someone pull the platforms out of the way once I pick the weight up, and then will lower to the ground under control and let it rip. I’m thinking this will allow me to keep going hard, but take it a tad easier on the glute/ham.

This was a pretty nice bench session. Nice and strong, and the bar moved extra fast on the DE work. Militaries were brutal, as usual. I tried some ultra-wide-grip weighted pull-ups today now that my lat is feeling pretty good - all good there.

Warmups:
Bench
CG Bench
OH Press
Cuban Rotations
OH Extensions

Paused Bench Press:
135x12x1
155x10x1
185x3x1
225x3x1
245x5x1
275x3x1
310x2x1 (PR)

DE Bench Press:
235x3x7
235x10x1

Ballistic Smith CG Bench Press:
105x5x4
115x5x1 (PR)

Standing Military Press:
185x5x2
185x8x1

Ultra Wide-grip Pullups:
+45x5x1
+35x5x2

+ stretching + power yoga (30 min)

Duration: 80 minutes

Good workout. Yesterday’s sprints left me with some tenderness in my shins and calves today, but paused squats still felt great. I think doing paused squats frequently will drastically increase my leg strength. The aches and pains from sprints yesterday dropped in to say hi during hack squats, but those were great, also.

Warmups:
ATG Squats
Leg Extensions
Leg Curls
Hypers

Paused ATG Squats:
135×10x1
225×3x1
315×3x1
365×3x1
415×3x1 (PR)

DE ATG Squats:
225×2x1
245×2x1
265×2x1
285×2x1
305×2x1

Cybex Hack Squats (full machine rom):
250×5x1
360×5x1 (PR)
290×5x3

Standing Ab Crunches w/ ab-strap (hard tower):
156×10x2
168×10x2 (PR)
132×15x1

+ stretching

Duration: 60 minutes

Decent rowing. I always like these Thursday workouts because they are nice and short and only take a half hour. Running afterwards was great. The ‘warmup’ half mile went quick (for me) in 4:30 without really pushing it at all, and I had no leg pains. Sprints are tough on this track. I really can’t ‘open it up’ since the track is only 88m long and the corners, while banked, are pretty sharp. I would say I was running at around 90%, and I felt like I had alot of speed just begging to be unleashed. Sprints went well, though. I am going to be sore from these for sure.

Warmups:
Rows
Lat Rows
Pulldowns
BB Curls
Hypers

BB Row (shoulder-width, overhand grip):
135×10x1
155×10x1
225×3x1
305×3x1
345×3x1
390×3x1

Seated Cable Face-pulls w/ rope:
204×10x1
269×6x2 (PR)
269×10x1 (PR)

Standing Rear DB Laterals:
50×10x3

Incline DB Curls (hands supinated):
60×6x3 (PR)

Preacher Curls (slow and strict):
95×6x1
105×6x1
115×6x1

Running:
1/2mile run
200m walk
200m sprint
240m walk
200m sprint
240m walk
100m sprint
240m walk
100m sprint
200m  walk

Total Distance: 1.6 miles

+ stretching

Duration: 60 minutes

Nice deadlift session tonight. The glute cramping was ever-present, no surprise there. Not as bad as the last deadlift session, though, and it showed in the form of a nice PR. For accessory sumo SLDLs I used two heavy (blue) bands and double choked a 100lb db to the bar with them. The bands gave enough so I got around 5″ of rom before the db came up from the floor and hit the middle of the rep hard. These felt alot safer and more stable than my attempt with the db hook last session.

Warmups:
Deadlifts
Ham Curls
Leg Extensions
Hypers
Pulldowns

Deadlift:
245×3x1
335×3x1
425×1x1
515×1x1
575×1x1
650×4x1 (PR)
555×3x1

Sumo SLDL w/ db choked to bar:
345×5x2
395×5x2

Sumo Dimel Deadlift:
245×15x1

Standing Ab Crunches w/ ab-strap (hard tower):
156×5x1
168×5x1
173×5x1 (PR)

Standing Wide-stance Ab Crunches w/ ab-strap (hard tower):
168×6x3
180×6x1 (PR)

+ stretching

Duration: 90 minutes

Good, fast and intense workout (50min). Pressing felt pretty decent. Militaries are always pretty hard by the time I get to them after all the previous pressing work.

Warmups:
Bench Press
CG Bench Press
OH Press
Cuban Rotations

Paused Bench Press:
135x12x1
155x10x1
185x3x1
230x3x1
260x3x1
295x3x1 (PR)

Smith Reverse CG Bench:
245x5x1
265x5x1
270x5x1 (PR)
265x5x1
245x5x1

DE Bench Press:
230x3x6

Standing Military Press:
135x5x1
180x5x2
180x8x1

CG Hammer Chins:
+70x5x3

+ stretching + power yoga (30min)

Duration: 80 minutes