Spytech’s Intense Workout Log

Quick, intense workout. Tonight I did floor presses ‘touch and go’ instead of doing each rep from a dead stop off the pins at the bottom. Difficult in a different way - more constant tricep tension. Since I think I need to work my ‘explosiveness’ in the mid range I will continue to do them off pins - maybe mix in touch and go reps now and then. CG bench felt good. DB pressing felt a bit awkward tonight, but most likely due to the fact I haven’t gone heavy on decline db presses in years.

Floor Press (touch and go reps):
135x12x1
185x5x1
225x5x1
260x5x1
300x6x1 (PR)
245x10x1

Decline DB Press:
120x10x1
130x4x3

CG Bench against doubled Reds (~+80 @ top):
135x5x1
155x5x1
175x5x1
215x3x1 (PR)
175x5x1
175x7x1 (PR)

Straight arm Lat Pushdown (close grip):
144x12x1
156x12x4
168x15x2

+ stretching + power yoga (30min)

Duration: 90 minutes

Nice workout. I am really enjoying this split still. Bench felt good - I am feeling noticably stronger on my narrower grip and close grip pressing. Rows were good. Chins felt great. Biceps were fried by the time I got to curls.

DE Bench Press:
135x12x1
180x3x11

Pendlay Rows:
135x12x1
225x3x1
250x3x1
285x3x1
320x3x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
585x20x1

Chins/Pullups (narrow hammer, normal chin, wide pullup, normal hammer):
bw x25x3
bw x35x1

EZ Curls:
75x12x1
95x12x1
115x12x2

DB Hammer Curls:
60x12x4

Standing Double Bicep Cable Curls:
60x8x1
80x8x1
100x8x1

Incline DB Curls (slow):
40x15x2

+ stretching

Duration: 75 minutes

Good deload workout.

GMs:
135x12x1
225x12x3

ATG Paused Squats:
225x12x2

SLDLs:
225x12x2
225x20x1

DB Swings:
80x12x3

Pullthroughs:
150x12x3

Hypers:
bw x15x3

Ghetto GHR:
bw x10x1

Seated Hamstring Curl:
210x12x2

Seated Leg Extension:
210x20x2

Kneeling Cable Abs:
132x12x1
120x12x4

+ stretching + power yoga (60min)

Duration: 120 minutes

I am really enjoying these floor presses. Something different and difficult, yet they feel like they are ‘working’, unlike the plain old bench press. Hit a nice PR on them, then went over to decline db presses, where I just about killed myself. As I was finishing my first set I tried to sit back up so I could stand up and leave the bench, but the support bar you put your feet under for leverage came off and went flying and I just about flipped over backwards as my feet flew up in the air. I had to dump the dbs and stabilize myself, but I was ok. Everyone else was freaked out. I then moved to the barbell decline bench, but it was awkward to setup in so I didn’t increase the poundages like I wanted to. CG bench against bands is really improving. I felt very strong on them tonight.

Floor Press (each rep from a stop off pins):
135x12x1
155x12x1
185x3x1
225x3x1
245x3x1
285x3x1
315x5x1 (PR)
265x15x1 (PR)

Decline DB Press:
110x12x3

CG Bench against doubled red bands (~+80lbs @ top):
135x5x1
155x5x1
175x5x1
210x4x1 (PR)
175x5x1
175x6x1

Straight-arm Lat Pushdowns:
166x12x2
180x12x1
192x8x1
204x8x1

+ stretching + power yoga (20min) + drumming (60min)

Duration: 140 minutes

Well, the allergies turned into seasonal asthma, which really sucks, but I had to get out of the house and get a workout in. I decided to keep it simple and did nothing but wide-stance raw box squats to a box that is just too low for my hips. This makes it much more effective, I think.  Each rep was paused a good bit on the box, too. I figure as good as my briefed parallel squats are going, these can only help. I haven’t done any wide raw work in a long time.

Wide-stance Box Squats (12″ box, feet way forward of knees):
135×12x1
185×3x1
205×2x1
225×2x1
245×2x1
265×2x1
285×2x1
305×2x1
315×3x1 (PR)
305×2x1
285×2x1
265×2x1
245×2x1
225×2x1
205×2x1
185×2x1
135×2x1

+ power yoga (75min)

Duration: 105 minutes

Nice workout. Bench was nice and fast (as it should be), and pendlay rows were strong. Didn’t really lose form on the last 335×3 set, either, but I will keep the weight below that for a while so I can maintain a ’super strict’ technique.

DE Bench Press:
175×3x9
175×12x2

Pendlay Rows(strict form):
135×10x1
225×5x1
265×5x1
300×3x1
335×3x1 (PR)

Wide-grip Shrugs:
225×12x1
315×12x1
405×12x1
495×12x4

Chins/Pullups (in order: hammer, narrow underhand, wide overhand):
bw x25×1
bw x20×1
bw x15×1
bw x10×1

Preacher Curls(superset with hammer curls):
95×12x1
115×10x1
125×6x1
95×12x1

DB Hammer Curls:
55×8x4

Elliptical HIIT:
17 minutes, 7 intervals

+ stretching

Duration: 77 minutes

Brootahl workout. My legs are kinda tired from drumming so squats were a bit sluggish, but I hit my marks for today. I was annoyed I had to dump 405 on atg zerchers after the first rep. I had unracked the bar kind of off center and I could tell I was going to lose it if I tried another rep. The rep I got was easy, at least. The high-pin zercher squats were pretty killer. They really smoked my back and I can see these really helping my top end strength on squats. Good yoga class afterwards even though my legs were shot and I couldn’t balance for crap.

Wide-stance Squats (briefs):
135×12x1
225×12x1
315×5x1
435×3x1
500×3x1
560×3x1

ATG Squats:
455×3x1
455×2x1
455×3x1

High Pin Zercher Squats (starting ~ 5″ higher than normal):
225×5x1
315×3x1
405×3x1
495×2x1
585×2x1
635×2x1 (PR)
675×2x1 (PR)

ATG Zercher Squats:
405×1 (PR) - 315×10

+ stretching + power yoga (60min)

Duration: 150 minutes

Pretty sweet workout today. Mixing things up for a change instead of benching every Monday. I haven’t done floor presses in a long time, so I wasn’t sure how they would go. I ended up smoking my old 325×1 PR that I hit before I started benching full rom last year. Pressing, in general, felt really strong today.

Floor Press (starting off of pins):
135x12x1
155x12x1
185x5x1
225x5x1
275x1x1
295x1x1
315x1x1
325x2x1 (PR)
335x3x1 (PR)
255x10x1

Flat DB Press:
130x5x3
130x4x1

CG Bench against Mini bands (~+80lbs @ top):
135x5x1
155x5x1
175x5x1
205x4x1 (PR)
175x5x1
155x5x1

Straight-arm Lat Pushdowns:
168x12x2
180x12x3

+ stretching + power yoga (25min)

Duration: 95 minutes

Good workout. I enjoyed this one. I kept Pendlay rows very tight and strict - going to be doing these for a while.

DE Bench Press (3 sets close grip, 4 sets narrow, 3 sets normal wide):
175×3x10

Pendlay Rows (each rep started from the floor, back // to floor):
135×5x1
225×5x1
245×5x1
265×5x1
285×5x1
305×5x1 (PR)

Chins (underhand, hammer, close-underhand,hammer):
bw x30×3
bw x10×1

Shrugs (close grip):
225×12x1
315×12x1
405×12x1
495×12x1

Shrugs (normal grip):
585×12x1
495×20x1

Preacher Curls:
95×10x1
105×8x1
115×10x1
125×5x2
95×10x3

Elliptical HIIT:
19 minutes

+ stretching

Duration: 100 minutes

Tough workout. Lots of fatigue from squatting and walking around standing at the concert this weekend. Still did some decent pulls, though. Over the last few months I’ve figured out a way to manage the glute/nerve pain issue while pulling, so that is pretty nice. The pain doesn’t really pop-up as long as I take good long rests (5+min) between pulls and keep my glute from getting real pumped up.

Elevated Deadlifts (plates raised 4.5″):
135x12x1
225x12x1
315x5x1
405x3x1
495x3x1
585x1x1
675x1x1
585x4x1

Reverse Band Deadlifts (~135lbs of help off floor):
225x5x1
315x3x1
405x2x1
495x2x1
585x2x1
675x1x1
585x1x1

Conventional SLDL:
225x12x1
275x12x1
315x12x1
355x5x1
385x5x1

Standing Cable Abs:
144x12x4

Hanging Side Knee Raises:
bw x20x4

+ stretching

Duration: 120 minutes