Spytech’s Intense Workout Log

My low back is pretty achy so I skipped rows and just did some heavy chins and lighter face pulls, plus curls. Afterwards I still had some time so I figured I would try a few laps in the pool. Surprisingly I had a great swim. Not being totally wiped from my workout like I otherwise usually am made a big difference.

Hammer Chins:
bw x12×1
+45×10x1
+90×8x1
+90×5x2

Wide-grip Pullups:
bw x15×1

Narrow-grip Chins:
bw x15×1

Chest Supported Incline Face Pulls:
150×12x5 (PR)

Preacher Curls:
75×10x1
85×10x1
95×10x1
115×6x1
95×10x1

Swimming:
13 laps - 650m ~ 15 minutes
 
+ stretching

Duration: 40 minutes

This week is always the hardest out of my 4-week lower body cycle as legs and core are just dead by now. Still hit all my targets pretty easily, though. Just tiring overall.

Warmups:
Sumo SLDL
Leg Extensions
Leg Curls
GMs
Rows

Sumo SLDL (reps deloaded):
135x10x1
225x5x1
315x3x1
375x3x1
430x3x1
480x5x1

Reverse Band Conventional Deadlift (~140lbs assistance at the bottom, 0 at top):
225x1x1
315x1x1
405x1x1
495x1x1
585x1x1
675x1x2 (PR)

Conventional Deadlift (reps deloaded):
465x3x5
465x6x1

Cable Crunches w/ Ab strap (wide, narrow, and kneeling):
120x15x6

+ stretching

Duration: 80 minutes

Pretty nice benching. I paid alot of attention to how my shoulder felt, and for the most part it really doesn’t bother me on flat bench. If I go to other planes (decline, miltary, incline) it starts to hurt, though. Paused bench went well, as did the repeated effort work. Had another rep or two left in the tank on my last 300 set. Finally beat my JM press PR. No militaries until my shoulder is 100%

Warmups:
Bench Press
Decline Bench Press
CG Bench
Decline CG Bench
OH Extensions

Paused Bench Press:
135×12x1
155×12x1
185×3x1
240×3x1
275×3x1
310×3x1 (PR)

RE Bench Press:
300×3x5 (PR)
300×5x1 (PR)

JM Press:
115×5x1
145×5x1
175×6x1 (PR)
155×6x1
135×10x1

Lying Single-arm Tricep Extensions:
30×12x1
40×15x1
50×12x1 (PR)

+ stretching + power yoga (35min)

Duration: 90 minutes