Spytech’s Intense Workout Log

Hmmm, mixed feelings on this workout! Positive feelings: my goal for the session was 610×1 and I doubled it. Negatives: after the wide-stance squats I was WIPED. More to do with my poor/lack of pre-workout diet and bad sleep last night than anything, but I was DONE after wide-squats. I wanted to hit 3 doubles @ 485 on oly squats, but I racked the first set after a single and called it quits at that weight…just no go left. Zerchers were even hard due to my rear delts/traps being tired from last week’s wide-grip shrugs still. Lunges felt good though. Overall, glad I got my goal, but I’m wiping the rest of the workout from my memory and will retry 485 next squat session. Just shows how crucial diet and proper rest can be.

Wide-stance Squats (briefs):
135x12x1
225x12x1
315x5x1
405x3x1
475x3x1
545x3x1
610x2x1 (PR)

ATG Squats:
485x1x1
405x2x1
315x5x1

Zercher Squats off Pins (pins at 28″):
315x5x1
405x3x1
495x3x1
405x5x1

BB Lunges:
155x5x1
175x5x2 (PR)

+ stretching

Duration: 90 minutes

Pretty nice quick workout. I messed up on floor presses and went 5lbs heavier than the target weight for the single…not going to complain though since I got it. Right rear delt seems to be ‘off’ a bit, but not sure from what - just doesn’t feel very stable on pressing so I skipped the usual high rep floor press set and only did 2 sets of high rep db presses. CG Bench felt pretty solid.

Floor Press:
135x12x1
155x12x1
185x5x1
225x5x1
265x5x1
300x3x1
340x1x1 (PR)

CG Bench vs doubled reds (~+90lbs at the top):
135x5x1
185x5x1
230x3x1 (PR)
185x5x2

Seated Cable Rows:
312x15x3

BTB Pushdowns:
204x25x1
284x25x3

Incline DB Press:
80x20x2

+ stretching + power yoga (30min)

Duration: 75 minutes