Spytech’s Intense Workout Log

Nice last workout of the year. I mixed things up a bit by placing a sole insert at the front of my chucks so I am forced to sit back even more on my heels - this makes for some interesting dynamics on the lifts I did today that I am not used to at all (much more glutes). I tried doing some conventional deadlifts, just for kicks (2nd time this year). They were fine, but I did not push them I have been planning on going easier on deads this week. Did a few sets of regular (sumo) pulls after the conventionals and my glute was acting up pretty bad (the inserts in my shoes didnt help things). Went to RDLs off pins and set a nice PR. Paused Zerchers felt great. Happy New Year!

Warmups:
Hypers
Deadlifts

Conventional Deadlift:
245×3x1
335×1x1
425×1x1
515×1x1
565×1x1

Deadlift (reps deloaded):
565×3x1
515×2x1

RDL off Pins (below knee, knees almost locked, reps deloaded):
405×3x1
455×3x1
495×3x1
515×3x1
555×3x1 (PR)

Paused ATG Zercher Squats:
225×5x1
265×5x1 (PR)

Standing Cable Abs w/ ab-strap (hard tower):
156×6x5

+ stretching

Duration: 70 minutes

This was a great pressing session. Bench and militaries felt real strong. ‘Very Close’ CG Bench puts a lot of bad stress on my shoulders, so I will use this one sparingly.

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

Paused Bench Press:
135x12x1
155x10x1
185x5x1
235x3x1
270x3x1
305x4x1 (PR)

DE Bench Press:
265x3x5
265x10x1

Seated Military Press:
165x3x1
190x3x1
215x8x1 (PR)

Very Close CG Bench:
185x5x1
205x5x1
225x5x3 (PR)

Incline DB Press:
90x10x3

+ stretching + power yoga (30min)

Duration: 90 minutes

easy.

Warmups:
Rows
BB Curls

BB Rows (shoulder width, overhand grip):
135×12x1
185×5x1
225×5x1
265×5x1
285×5x1
305×10x1

Hammer Chins:
bw x10×3

Wide-grip Face Pulls:
156×6x5

Hammer Curls:
55×10x3

Reverse BB Curls:
45×10x1
65×10x1
85×10x2

Single-arm Cable Curls:
70×15x1

Swimming:
15 laps

+ stretching

Duration: 40 minutes

Very intense and strong squat session. This session felt way better than my first wide-stance squat session two weeks ago. “PR’d” the zercher deads, but all the weights were ridiculously light.

Warmups:
Leg Extensions
Lying Leg Curls
Hypers

Wide-stance Squats (briefs):
135×12x1
225×3x1
315×3x1
405×3x1
455×3x1
510×10x1 (PR)
455×3x4
455×5x1

Zercher Deadlifts:
225×1x1
275×1x1
315×1x1 (PR)
225×1x1

Leg Extensions:
305×30x2

+ stretching

Duration: 60 minutes

Nice quick deload workout.

Warmups:
Bench
CG Bench
OH Extensions
OH Press
Cuban Rotations

Paused Bench Press:
135x12x1
155x12x1
185x5x1
205x5x1
215x5x1
230x5x1

DE Bench Press:
260x3x5
260x8x1

Standing Military Press:
155x5x3

Cable Pushdowns:
156x12x5

Incline DB Press:
70x10x3

OH DB Extensions:
70x10x3

Iron Crosses:
20x30x1

+ stretching + power yoga (30min)

Duration: 70 minutes

Due to plans this weekend I had to move my Friday session to today. Rows were still great, though, despite yesterday’s workout fatigue. Very nice and fast-paced workout. Afterwards I did some HIIT on the elliptical.

Warmup:
Rows
OH Extensions
BB Curls

BB Rows (shoulder-width, overhand grip):
135×12x1
155×12x1
225×10x1
305×3x1
350×3x1
395×6x1 (PR)

Wide-grip Face Pulls:
257×6x3 (PR)

Extreme Wide-grip Pullups:
bw x10×2

Wide-grip Pullups:
bw x10×3

Hammer Chins:
bw x10×2
bw x15×1

Wide-grip BB Curls:
115×8x3

BB Curls:
115×8x3

DB Hammer Curls:
60×12x4

Elliptical - HIIT:
Intervals - 10 minutes (1 min recover, 1 min fast)
Cooldown - 3 minutes
Distance: 1.75 miles

+ stretching

Duration: 60 minutes

This was a great workout. Feels nice to just go in there and do a bunch of pulling. This cycle I am going back to pulling every rep from a complete deload to emphasize form and starting strength. It will beat up my glute, but I’ll be smart with it. My glute was acting up quite a bit on my triples with 505 tonight, so I rested 15 minutes and my last set was pain-free and very easy. I take this to mean it is definitely a nerve issue. I am guessing the piriformis muscle, along with my entire glute, low back, and hamstrings get pumped up and pinch the sciatic nerve, creating the pain I feel. More rest between sets seems to be an answer, for now. Pulls all felt good and strong, and easy. Afterwards I did a few sets of ATG zercher squats from the floor to get some extra leg and back work.

Warmups:
Leg extensions
Leg curls
Deadlifts

Deadlift (all reps deloaded):
245x3x1
335x3x1
440x3x1
505x3x1
570x3x1
605x3x1
505x3x3
505x6x1

ATG Zercher Squats:
245x12x1 (PR)
265x12x1 (PR)

Kneeling Cable Abs w/ Ab strap (hard tower):
84x12x1
132x6x1 (PR)
144x6x1 (PR)
156x6x2 (PR)

Side-plank Leg Raises:
bw x15x2

+ stretching

Duration: 80 minutes

Decent pressing session. My back is still a bit fatigued from Friday, and I had some tenderness in my right shoulder for some reason during militaries (probably due to starting the reps at collarbone level). Nonetheless, everything went as planned. Next week I will shorten up the rom on militaries - no need to aggravate my shoulders with it.

Warmups:
Bench
CG Bench
OH Press
OH Extensions
Seated GMs

Paused Bench Press:
135x12x1
155x12x1
185x3x1
230x3x1
265x3x1
300x3x1 (PR)

DE Bench Press:
255x3x5
255x6x1

Seated Military Press:
205x5x3

Strict JM Press:
105x6x1
125x6x3
135x6x1

Incline DB Press:
90x10x3

Incline BB Press:
185x15x1

OH DB Extensions:
110x12x2

+ stretching + power yoga (25min)

Duration: 85 minutes

Very good workout today. Legs are pretty sore from squats on Wed night, but back was ready to go! Strong all-around. Swimming was great. Swam faster than usual, 5 additional laps, and barely rested.

BB Rows (shoulder width overhand grip):
135×12x1
155×12x1
225×5x1
330×5x1
370×3x1
415×3x1 (PR)

Wide-grip Face Pulls:
252×6x3 (PR)

Extreme Wide-grip Pullups:
bw x10×5

Hammer grip Chins:
bw x15×1
bw x20×1
bw x15×1

BB Curls (hands together):
115×12x4

Reverse EZ Curls:
75×15x3

Wide-grip EZ Curls:
75×20x1

Swimming:
15 laps in ~ 20 minutes
Total Distance: 750m

+ stretching

Duration: 75 minutes

Tough, but good session. I haven’t done wide-stance squats in a long time.

Warmups:
3 min walk @ 3.7mph
Leg Extensions
Hypers
Wide-stance Squats

Wide-stance Squats:
135×12x1
225×5x1
315×3x1
405×3x1
430×5x1
495×3x1
545×3x1
460×3x3
430×5x2

Standing Abs w/ ab-strap (hard tower):
156×6x2
168×6x1
180×8x2

Various Hanging Abs:
bw x12×4

+ stretching

Duration: 75 minutes