Spytech’s Intense Workout Log

Very nice workout today. I decided to give rows a rest today to keep my row and bench progressions in sync and did shrugs instead. They were alot stronger than I expected them to be, which is always good. Face pulls were strong, and chins/pullups were great. I haven’t done heavy chins/pullups in a while and I am trying to get back into hitting those consistently. I would like to break my long standing +150×2 hammer chin PR I set a long, long time ago when I was 15lbs lighter. Swimming was great, but my knee was bothering me again. I am hoping next week’s lower deload allows whatever it is to heal up. I will probably lay off sumo deads for while and stick to sumo sldls as a ME movement and conventional and zercher deads for assistance like I have been doing lately.

Shrugs:
135×12x1
225×10x1
315×5x1
405×5x1
495×5x1
585×5x1
675×5x1 (PR)
700×6x1 (PR)

Wide-grip Cable Face Pulls:
281×5x3 (PR)

Extreme Wide-grip Pullups:
+25×5x2 (PR)

Chins:
+50×5x2

Hammer Chins:
+50×5x2

EZ Curls:
95×8x1
115×8x1
135×8x1
115×8x2

DB Hammer Curls:
60×20x1

Swimming:
1000m - 20 laps - 31 minutes

+ stretching

Duration: 80 minutes

Good session. I’m still feeling some fatigue from the high rep squatting last week so everything was a bit ‘creaky’ feeling. Knees are starting to get beat up from the high rep squats combined with sumo pulling, so I am going to dial back on those high rep squat sets - maybe limit to 5 instead of 10+ reps! Anyways, despite the fatigue and aches, everything was strong and went as planned. Zerchers are still the best movement ever. Could have done another rep or two with 365, but I wanted to save a bit for one more set at 315. Next week is lower deload, which will provide some much needed rest for my legs, knees, and hips.

Warmups:
DB swings
Deadlifts
Leg extensions
Leg curls

Deadlift (reps deloaded):
135x12x1
225x5x1
315x3x1
450x3x1
515x3x1
575x3x1

Conventional Deadlift (reps deloaded, 45-90s rests):
435x3x4
435x5x1

Zercher Deadlift (reps deloaded):
225x3x1
320x3x1 (PR)
365x1x1 (PR)
315x3x1

Eagle Situps:
60x6x1
70x6x1
80x6x1
90x6x1
100x6x1
110x10x1

+ stretching

Duration: 80 minutes

Decided to mix things up a bit with declines and rest the paused bench for another week. I haven’t done these since last July, so they felt pretty awkward. Putting JM presses back into my routine for a while.

Warmups:
Bench
CG Bench
OH Press
Cuban Rotations

Decline Bench:
135x12x1
155x12x1
185x5x1
225x5x1
315x1x1
335x1x1
355x1x1
375x1x1
315x3x1

RE Bench Press:
280x3x5
280x6x1

Seated Military Press:
175x3x1
225x3x1

JM Press:
95x5x1
115x5x1
125x5x1
135x5x1
145x10x1
115x5x1

+ stretching + power yoga (25min)

Duration: 75 minutes

Nice quick 15 minute workout followed by a nice swim.

BB Rows (overhand shoulder width grip):
135×12x1
155×12x1
225×5x3

Wide-grip Cable Face Pulls:
156×6x5

Pullups:
bw x10×5

DB Curls:
25×15x5

Swimming:
20 laps - 1000m ~ 33 min

+ stretching

Duration: 48 minutes

Great, brutal workout. Hard a hard time ‘getting started’ but once I got into it the weights flew. Very nice PR on squats. Zerchers keep feeling better and better.

Warmups:
Squats
Leg Extensions
Leg Curls
GMs

Wide-stance Squats (briefs):
135×15x1
225×12x1
315×3x1
405×3x1
465×3x1
520×12x1 (PR)

ATG Squats:
375×3x3

ATG Zercher Squats:
275×3x1
315×3x1
345×3x1 (PR)
355×3x1 (PR)
365×3x1 (PR)

Standing Cable Abs (’hard tower):
156×8x3
180×8x3

Standing Side Cable Abs:
204×20x2

+ stretching

Duration: 120 minutes

Quick 25min deload workout.

Paused Bench Press:
135x20x1
155x20x1
185x10x1
205x5x1
225x5x1
235x5x1

Standing Military Press:
145x8x1
155x8x1
165x8x1

OH DB Extensions:
65x15x5

Incline DB Press:
70x10x3

Incline DB Flyes:
45x12x2
55x15x1

Rope Pushdowns:
70x50x1

Pec Flye Machine:
100x30x1

+ stretching + power yoga (35min)

Duration: 60 minutes

Clare and I went snowshoeing up the bluff today. Very hard work, but the views were worth it.

Duration: 120 minutes

Solid back workout today. Next week is upper body deload - looking forward to that.

BB Rows (shoulder width overhand grip):
135×12x1
155×10x1
225×5x1
330×5x1
375×3x1
420×3x1 (PR)

Wide-grip Cable Face Pulls:
276×6x3 (PR)

Extreme Wide-grip Pullups:
+10×10x1

Hammer Chins:
+10×10x2

Chins:
+10×12x2
+10×15x1

Standing DB Curls:
45×10x5

Swimming:
12 laps - 600m

+ stretching

Duration: 60 minutes

Great workout tonight. Glute hurt like hell on every rep after the first of each deadlift set, but that’s how it goes.

Warmups:
Deadlifts
Leg Extensions
Leg Curls
Lunges

Deadlift (reps deloaded):
245x5x1
335x5x1
425x3x1
480x5x1
545x3x1
610x2x1

Conventional Deadlifts (reps deloaded, 60s rests):
425x3x5

Zercher Deadlifts (reps deloaded):
245x3x1
275x3x1
305x3x1
315x3x1 (PR)

Decline Situps (weight on chest):
+45x12x3

Decline Situps (weight behind head):
+45x5x1

Kneeling Cable Ab Crunches with ab strap (hard tower):
144x7x3 (PR)

+ stretching

Duration: 90 minutes

Pretty nice pressing tonight. My back has some fatigue from Friday, and my shoulders didn’t feel 100%, but I still got some nice PRs. Workout went quick - done in around 60 minutes.

Warmups:
Bench
CG Bench
OH Press
Cuban Rotations

Paused Bench Press:
135×12x1
155×12x1
185×3x1
225×3x1
250×5x1
285×3x1
320×2x1 (PR)

RE Bench Press:
275×3x5
275×8x1

Seated Military Press:
180×5x1
205×3x1
230×4x1 (PR)

Rope Pushdowns (hard tower):
96×12x1
108×12x1
120×8x1 (PR)
108×8x1
96×10x1

Incline DB Flyes:
45×15x2
60×15x1
45×15x2

+ stretching + power yoga (30min) + shoveling snow (70min)

Duration: 160 minutes