Spytech’s Intense Workout Log

Nice quick workout today. I never look forward to the Friday workouts, but I always end up loving them. Everything felt really strong. Having some aches in the elbows and forearms from pressing so much so I may have to adjust things a bit to let things heal more between sessions. Rows were easy, chins were strong, and shrugs felt fantastic. Afterwards I decided to try running a mile, as I have not ran since I did the 5k last fall. Was not sure what to expect from my leg, but it felt pretty good. I ran the mile about 40 seconds faster than I ever did last year when I was running regularly, but still ridiculously slow. Pretty pleased, though!

Bench DE:
135×36x1
185×3x9

Pendlay Rows:
135×10x1
205×5x1
240×5x1
275×6x1

BB Rows:
225×20x1

Chins/Pullups (2-5s dead hang between reps, hammer, narrow chin, pullup, regular chin, narrow hammer grips):
+45×5x5
bw x15×1

Wide-grip Shrugs:
225×12x1
315×12x1
405×12x1
495×12x1
545×12x1 (PR)
595×12x1 (PR)

Shrugs:
225×12x1
645×12x1 (PR)

DB Curls:
35×12x3
55×8x1

Preacher Curls:
75×12x3
95×10x1

Running:
1 mile run
1/4mile cooldown walk

+ stretching

Duration: 75 minutes

Did some high rep sets for deload/recovery. Afterwards I felt like doing db snatches for some reason, even though I’ve only done them 2-3x before in the past. Not too bad…

Leg Extension:
150x50x1

Seated Leg Curls:
155x50x1

Lying Leg Curls:
50x50x1

Hypers:
bw x50x1

DB Swings:
55x25x2

Standing Cable Abduction:
40x50x1

Standing Cable Adduction:
40x50x1

DB Snatch:
55x1x1
60x1x1
70x1x1
80x1x1
90x1x1
100x1x1
110x1x1
120x1x1
130x1x1 (PR)

+ power yoga (65min)

Duration: 90 minutes

Pretty nice workout tonight. Floor press felt pretty strong - I mixed up the reps doing some paused from a dead stop, and some touch and go. Last time through the 5’s I did 300×6 as well, but that was with my feet tucked up by my ass, adding stability and some leg drive. Tonight’s floor presses were all ‘flat-legged’, like they have been for the last month. CG Bench against the doubled-reds felt great. Last week I strugged with 225 so I wanted to ‘redo’ it this week. I ended up hitting 4 reps with a 10s rest paused single to make it 5. I am definitely getting stronger on pressing all-around.

Floor Press:
135×12x1
185×5x1
230×5x1
265×5x1
300×6x1 (PR)
275×10x1 (PR)

CG Bench against doubled reds (~+90lbs @ top):
135×6x1
185×5x1
225×4-1×1 (PR)
190×7x1 (PR)
190×6x1
155×12x1

Incline DB Press:
80×15x3

BTB Pushdowns:
204×50x2

DB Rows:
150×10x2

Seated Cable Row:
312×15x3

+ stretching + power yoga (25min)

Duration: 100 minutes

Ok, not really max effort, but it was a nice ride. Tackled a series of hills that just about killed me last summer when I tried them (clot leg was just not ready for them) - handled them pretty good today. Only had to really fight out the very last hill.

Bike Ride:
19 miles with some serious hills

Duration: 90 minutes

Nice workout. My right forearm/elbow was bothering me a bit so I did shrugs instead of chins. Reset my Pendlay row weight and restarted the 3-5-1 for it today. I got my heart rate up to 210bpm during intervals - that was awesome.

DE Bench:
135×30x1
185×3x9

Pendlay Rows:
225×3x1
255×3x1
285×6x1

Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1
675×6x1
585×5x2
585×12x1

DB Curls:
60×8x4
30×12x1
40×12x2
50×12x1

Elliptical HIIT:
10 intervals - 30s sprint, 30s walk
5 min ‘cooldown’

+ stretching

Duration: 75 minutes

Started the 3-5-1 on raw sumo deads today in hopes that strengthening my hips/glutes more will drive away the glute/hamstring nerve pain issue. This is the only thing I really haven’t tried to stop it (yoga, stretching, rest, massage, etc don’t have an impact). Pulls were all very easy today, but the pain in the glute was there from the start and pretty annoying. I narrowed up my sumo stance a bit and it helped with the pain quite a bit. Conventional deads were pretty easy, but still feel weird as I don’t do them often. Light GMs to help with lower back recovery.

Deadlifts(long deloads between reps):
245x8x1
335x5x1
385x3x1
435x3x1
490x8x1

Conventional Deadlifts:
425x1x2
475x1x1
495x1x1
515x1x1
535x1x1
425x3x1

GMs:
135x15x1
185x15x2

+ power yoga (65min)

Duration: 130 minutes

Good, but tough workout. My shoulders were pretty achy today, and I’m not really sure why. Drumming maybe? Got my target on floor press and went for the ‘2 plate + red bands’ PR on CG Bench. Second rep of my first set I smacked the spotter bars on the descent and it totally threw me off so I had to stop and reset. Got another single but I was spent. I calculated out (by weighting the bands with db’s until they hit the floor) that the doubled reds add around 90lbs at the top of the lift. Little more than I thought! Did heavy BTB pushdowns for the first time since 2006 and easily tied my previous PR weight. I’ll break it next time. DB rows were really easy. It’s awkward stacking db’s on top of the 150’s, but whatever…

Floor Press:
135x12x1
185x5x1
225x5x1
250x3x1
285x3x1
320x3x1
275x10x1 (PR)

CG Bench against doubled reds (+90lbs @ top):
135x5x1
185x5x1
225x1x2 (PR)
185x5x1
135x10x1

BTB Pushdowns:
204x12x2
249x12x1
294x12x1
329x12x1
364x12x1 (PR)

DB Rows:
110x5x1
150x5x1
165x5x1
175x5x1
150x10x1

Flat DB Flyes:
65x12x2
45x12x1

+ stretching + power yoga (35min)

Duration: 95 minutes

This workout was decent. I think my hips/hams are getting overworked a bit from the raw sumo pulls last week, the raw wide box squats the other week, the constant heavy wide and atg squatting in general, the drumming, etc. The ‘heavy set’ each week on wide squats is getting harder, when it shouldn’t really. I think I may deload my legs for a couple weeks to see how that fixes things. Anyways, my glute/ham was stinging during wide-stance squats (from those damn raw sumo pulls last week), but I hit my targets. ATG squats were still strong. I hit 2 doubles with my target weight. Went for a 3rd double, and it felt great - so great I tried for a third rep. Halfway up I let out a massive belch (wtf) and had to squat back down and rack it, as I lost all stability and ‘oomph’, lol. I would have got the rep if I hadn’t belched, so that felt good anyways. Finished up with some quick light zerchers and barbell lunges. Going to try to make the lunges a ’staple’ to help my single-leg strength and overall coordination.

Wide-stance Squat (briefs):
135x12x1
225x6x1
315x5x1
405x3x1
440x3x1
505x3x1
565x4x1

ATG Squats:
475x2x3 (PR)

Zercher Squats off Pins (pins @ 28″):
405x5x1
495x5x1

BB Lunges:
135x10x2

+ stretching + power yoga (60min)

Duration: 150 minutes

Nice and easy upper deload.

Incline Bench Press:
135x12x1
185x5x1
225x5x1
225x15x1

Decline Bench Press:
135x12x1
225x15x1
225x12x1

DB Side Laterals:
20x12x2

DB Rear Laterals:
20x12x2

Single-arm Pushdowns:
50x20x4

Lying DB Extensions:
30x12x3

Flat Cable Flyes:
30x12x3

Straight-arm Lat Pushdowns:
108x20x5

+ stretching + power yoga (30min)

Duration: 60 minutes

Good quick Friday workout. Rear delts are STILL achy from Monday’s BTN jerks. Good thing next week is upper deload.

DE Bench Press:
135×36x1
180×3x10

Pendlay Rows (each rep from the floor):
270×5x1
300×3x1
340×5x1 (PR)
225×12x1

Dead-hang Chins (dead hang 2-5s between each rep, used hammer, narrow chin, and normal chin grips) :
+40×5x5 (PR)

Incline DB Curls:
45×10x1
45×9x1
45×6x1
35×12x2

Elliptical HIIT:
13 minutes, 5 very fast intervals

+ stretching

Duration: 60 minutes