Spytech’s Intense Workout Log

Good rowing despite my legs being very sore. Did some intervals and then came home and shoveled snow. Sick of this ridiculously cold winter.

Warmups:
BB Rows
Pulldowns
Lat Rows

BB Rows (shoulder-width overhand grip):
135×12x1
155×12x1
225×5x1
300×5x1
330×5x1
375×8x1 (PR)

Wide-grip Face Pulls:
269×6x3 (PR)

Extreme Wide-grip Pullups:
+10×10x2

Close-grip Chinups:
+10×10x2
+10×15x1

EZ Curls:
95×12x1
115×12x2

Seated DB Curls (hands supinated):
40×12x3

HIIT - Nice Elliptical:
1 min warmup
10 intervals - 30s sprint, 30s recover
2 min cooldown

+ stretching + shoveling stupid snow

Duration: 65 minutes

Excellent squat session tonight. Obliterated everything.

Warmups:
Wide-stance squats
Pulldowns
GMs
OH Press

Wide-stance Squat (briefs):
135x10x1
225x5x1
315x5x1
405x5x1
440x5x1
495x3x1
550x6x1 (PR)

ATG Oly Squats:
365x3x3

ATG Zercher Squats:
225x5x1
275x5x1
295x5x1 (PR)
315x5x1 (PR)

Standing Cable Abs:
156x6x1
161x6x1
168x6x2 (PR)

Kneeling Cable Abs:
120x6x1
132x6x1
144x6x1

+ stretching

Duration: 60 minutes

Good pressing session. Still seemed a bit fatigued from last week’s session so I will have to gauge how I recover for next Monday’s session and adjust volume accordingly. Hit all the targets, and then some.

Warmups:
Bench
CG Bench
OH Press
Cuban Rotations
Side Laterals

Paused Bench Press:
135×12x1
155×12x1
185×5x1
220×5x1
250×5x1
285×5x1 (PR)

RE Bench Press:
270×3x5
270×10x1 (PR)

Seated Military Press:
155×5x1
180×5x1
205×8x1

CG Floor Press:
225×5x3 (PR)

Incline Cable Flyes:
60×12x1
70×12x2
50×15x1

Reverse Cable Pushdowns:
150×12x3

+ stretching + power yoga (30min)

Duration: 75 minutes

My goal for 2008 was to stay healthy, and to finally pull 700. I did both, and now we are upon a new year. New year, new priorities, new goals.

This year I want to focus on getting stronger, while staying healthy (physically, mentally, cardiovascularly).

How does ‘getting stronger’ this year differ from previous years? This year I’m not letting other lifts fall by the wayside to obtain a new 1RM on a lift (ie: coasting on squats while favoring deadlifts). This year, in fact, I am not worrying about 1RMs at all (if anything, I will be focusing on 3RMs primarily). It doesn’t matter what lift I do, they are all going to get stronger. My training will be pretty similar to how it has been the last month, with some slight variations favoring more moderate intensity volume on weaker big lifts, while doing more odd strengthening lifts (zercher squats, zercher deadlifts). Volume will be concentrated mostly in the 70-90% range, with just a few reps at 95% per month.

As far as specific movement goals go, I really don’t have any. I want to keep my volume low, focus on rest, and hit the few sets I do for each movement with full intensity and focus. Everything is just going to get stronger

Nice strong workout. Rows went well.

Warmups:
Rows
Pulldowns
Hypers
BB Curls

BB Rows (shoulder width overhand grip):
135×12x1
185×5x1
225×3x1
315×3x1
355×3x1
400×6x1 (PR)
225×20x1

Wide-grip Face Pulls:
264×6x3 (PR)

Extreme Wide-grip Pullups:
bw x10×2

Hammer Grip Chins:
bw x10×3

Seated DB Curls:
40×10x4
40×15x1

Reverse DB Curls:
35×20x1

Swimming:
10 laps in 14 minutes

Duration: 60 minutes