Spytech’s Intense Workout Log

Nice session tonight. Since the workloads on my 3’s are still pretty light I went to a lower box tonight (about 1.25″ lower) to make them a little more difficult. ATG squats were cake, and I totally killed the zercher squats for another nice PR.

Warmups:
Hypers
GMs
Leg Extensions
Leg Curls

Wide-stance Squat (briefs,  depth 1.25″ lower than normal):
135×20x1
225×12x1
315×3x1
415×3x1
475×3x1
530×3x1

ATG Squats:
395×3x3

Zercher Squats (off pins set at 28″):
225×1x1
315×1x1
405×1x1
495×1x1
550×2x1 (PR)
405×5x1

Standing Cable abs w/ Ab Strap:
132×5x1
144×5x4
144×12x1

+ stretching

Duration: 80 minutes

Not much to report. Rear delt is still achy/weak, almost threw up in yoga (upset stomach/dizziness from out of nowhere).

Light db presses, cuban rotations, band pull-aparts, pushdowns, oh extensions

+ power yoga (40min)

Duration: 50 minutes

Good rowing today. Surprisingly, lower back soreness is minimal from Wednesday. One of the reasons I switched from conventional to sumo pulling a few years ago was because after every conventional session my lower back would KILL for a few days afterwards. This time around I am pulling with slightly different form and it seems to be better on my back (or maybe sumo just has made it more resilient). My right rear delt is still tender so I skipped all wide-grip stuff today and used swimming to rehab it. Chins were better than last week. Next week is a much needed upper (mon/fri) deload week. Swimming was great - I need to push things a little harder when my shoulder starts feeling better, as today’s swim barely had me breathing without resting at all the entire time.

Warmups:
Rows
GMs

BB Rows (shoulder width overhand grip):
135×12x1
155×12x1
225×12x1
335×5x1
380×3x1
425×3x1 (PR)

Hammer Chins:
+80×5x2

Chins:
+80×5x2

Seated DB Curls:
60×10x3

Hammer Curls:
80×10x2
100×10x1

Reverse BB Curls:
45×30x2

Swimming:
23 laps - 1150m - 31min

+ stretching

Duration: 70 minutes

Pretty sweet session tonight. I haven’t pulled in three weeks so I expected some rust, and it was there, but I shook it off quickly. I started my 5/3/1 Sumo SLDL progression tonight - they were pretty easy. No knee or glute pain - good! Pulls off of boxes were pretty easy as well - tiring though. Conventional deads were easy, but finished me off. Totally spent now, but I feel great.

Warmups:
Sumo SLDL
Leg Extensions
Hypers
Lunges

Sumo SLDL (reps deloaded):
245x5x1
335x5x1
405x5x1
455x3x1
510x3x1

Conventional Pulls off 12″ boxes (bar at mid knee, reps deloaded):
245x3x1
335x3x1
425x3x1
515x1x1
605x1x1
695x1x1
785x1x1
805x3x1 (PR)
825x3x1 (PR)

Conventional Deadlift (reps deloaded, short rests):
455x3x5
455x5x1

Eagle V-situps:
+110x6x1
+120x6x1
+130x6x1
+140x6x1
+150x12x1 (PR)

+ stretching

Duration: 90 minutes

Nice benching session. If there is one thing I hate more than benching, its paused benching, but I am pretty happy with its progress so far. My right rear delt is a bit strained from extreme wide grip pullups last Friday so I wasn’t sure if I’d be able to do anything, but I hit 325 pretty easily with a long pause. My repetition-effort work sets are now heavier than the majority of my paused work sets, and that feels good. My main bench goal is to get my RE work up to 315 for 6 triples. Militaries aggravated my rear delt a bit on the first set so I brought my grip in a bit and continued with ease. JMs were great.

Warmups:
Bench
CG Bench
OH extensions
Cuban Rotations
OH Press

Paused Bench Press:
135×12x1
155×12x1
185×3x1
225×3x1
255×5x1
290×3x1
325×1x1 (PR)

RE Bench Press:
295×3x5
295×6x1 (PR)

Seated Military Press:
185×5x1
210×3x1
235×6x1 (PR)

JM Press:
115×5x1
135×5x1
170×6x1
155×6x2
135×6x1

Decline Bench Press:
225×20x1
225×15x1

+ stretching + power yoga (30min)

Duration: 100 minutes

Still have a bit of fatigue and soreness from Wednesday (mostly in forearms from the zerchers), but rows were easy. Face pulls went well. Chins/Pullups were very tough. The weighted extreme wide grip pullups are beating up my right shoulder so I am going to stick to just bodyweight on them for a few weeks. Swimming was great.

Warmups:
BB Rows
GMs

BB Rows (shoulder width overhand grip):
135×12x1
155×12x1
225×5x1
290×5x1
335×5x1
380×10x1 (PR)

Wide-grip Cable Face pulls:
293×5x3 (PR)

Extreme Wide-grip Pullups:
+45×5x1 (PR)

Hammer Chins:
+70×5x2

Chins:
+70×5x1
+70×8x1

Preacher Curls:
95×10x4

Reverse BB Curls:
45×15x4

Wide-grip BB Curls:
95×15x2

Swimming:
22 laps - 1100m - 31min

+ stretching

Duration: 70 minutes

Unstoppable. I just tore through everything without any problems, setting numerous PRs along the way. My knee really didnt bother me (little tender from stretching it out afterwards, though, but it needed it).

Warmups:
Squats
GMs
Leg extensions
Leg curls

Wide-stance Squats (briefs):
135×12x1
225×5x1
315×5x1
445×3x1
505×3x1
560×5x1 (PR)

High Wide-stance Squats (briefs, ~3-4″ higher):
605×5x1
645×5x1 (PR)

ATG Squats:
385×5x1

Zercher Squats off Pins (pins set at 28″ high):
315×1x1
405×1x1
455×1x1
495×1x1
545×2x1 (PR)

Decline Situps:
+45×8x4

Rockies:
bw x10×1

+ stretching

Duration: 90 minutes

Nice pressing session. I started drilling the underbody panels on the car I am building last night, so I had some fatigue in my delts from laying on my back drilling upwards for a few hours. Despite that I hit the target goals I wanted on all pressing.

Warmups:
OH Press
Cuban Rotations
OH Extensions

Paused Bench Press:
135x15x1
155x12x1
220x5x1
255x5x1
290x5x1 (PR)

RE Bench Press:
290x3x5
290x7x1 (PR)

Seated Military Press:
160x5x1
185x5x1
210x8x1

JM Press:
105x6x1
125x6x1
145x6x1
165x6x1
145x6x2

Decline Bench Press:
225x8x1
245x8x2
225x10x1

+ stretching + power yoga (30min)

Duration: 100 minutes

Easy rowing, strong face pulls, tough chins. Good workout.

BB Rows (overhand shoulder-width grip):
135×10x1
155×10x1
225×5x1
315×3x1
355×3x1
400×3x1
225×20x1

Wide-grip Cable Face Pulls:
288×5x2
288×6x1 (PR)

Extreme Wide-grip Pullups:
+35×5x1 (PR)
bw x6

Hammer Chins:
+60×5x2
bw x10

Chins:
+60×5x2

Standing Cable Curls:
156×10x5

Standing Reverse BB Curls:
45×25x2

Swimming:
21 laps - 1050m ~ 31min

+ stretching

Duration: 70 minutes

Good deload workout. The SDLS on the 12″ platform give a really good stretch in the back and hams.

Elevated SLDL (on 12″ platform, each rep from the floor):
135x10x1
225x5x3

SLDL:
225x10x1

Leg Curls:
145x15x4

Leg Extensions:
150x20x2
200x20x1
315x50x1

DB Swings:
60x10x3

BB Lunges:
135x20x1

Standing Cable Abs w/ ab strap (hard tower):
96x72x1

Hanging Leg Raises:
bw x12x2

+ stretching

Duration: 40 minutes