Spytech’s Intense Workout Log

Decided today would be a good day for my first kettlebell session. This was BRUTAL. The warmups had me breathing pretty good, let alone the actual workout. My teeth hurt after the 12 minutes of swings/active rest. The metallic blood taste didn’t leave my mouth for a good 10 minutes afterwards. I had to use all my willpower to resist collapsing into a heap between my last few sets. Active rest started out as mountain climbers but soon turned into pacing the yard at a brisk pace. I thought grip might turn into an issue but that never happened.

Warmups - 10 minutes, 4 cycles of the following completed:
Wall Squats x10
Halos x10
Pumps x10

Workout - 12 minutes continuous - 88lb bell used:
One-arm swings x20
1 minute active rest - mountain climbers
One-arm swings x20
1 minute active rest - mountain climbers
One-arm swings x20
1 minute active rest - mountain climbers
One-arm swings x20
1 minute active rest - mountain climbers
One-arm swings x20
1 minute active rest - walking/pacing
One-arm swings x20
1 minute active rest - walking/pacing/gasping
Double-arm swings x 20
1 minute active rest - walking/pacing/gasping
Pass out.

Duration: 22 minutes

This workout was very bleh. Monday’s shoulder work and yesterday’s kettlebell fun has my shoulders and tris just a bit too tired for maximal effort lifting. After doing 305 on floor press I knew today’s 340 single target wasn’t going to happen. That’s OK, I did 340 last cycle so I know I have the strength for it. I did a triple with 315 instead. Moved onto cg bench against bands but my shoulder was feeling off (same ol right delt thing) so I just did straight weight cg bench for the first time in a long time. Doing straight weight after doing bands for so long really feels strange - like the bar just wants to float up out of your hands. Didn’t go heavy, but I used a narrower grip than I have in the past on cg bench and it still felt easy and strong. Tried a set of incline bench but that aggravated my shoulder too much so I stopped after a single with 185. Some light flat db presses were OK. Rows were cake.

Gym is closed Monday so I get an extra rest day for squats. Still trying to figure out the timing for starting the kettlebell stuff, and I am also contemplating doing NO pressing for a month or so to let my shoulder heal up 100%. I am also contemplating dropping flat barbell bench pressing/floor pressing completely - just keep cg bench, decline bench, and work with dumbells exclusively. We’ll see…

Floor Press:
135x12x1
155x12x1
185x5x1
225x5x1
270x5x1
305x3x1
315x3x1

CG Bench against Red Bands (~+90lbs @ top):
135x5x1
185x5x1

CG Bench:
225x10x2

Flat DB Press:
60x12x3

OH Rope Extensions:
80x20x1
100x20x1
120x20x1

Pec Flye Machine:
60x12x2

External Rotations:
20x20x3

BB Row:
255x12x4
255x20x1

+ stretching

Duration: 80 minutes

Now I remember why I like doing deadlifts every other week. My legs had NOTHING today. No strength, no explosiveness. They were just there to move me from spot to spot. I hit my target on deads with ease still, but my legs didn’t do much of the work. I am going to have to modify this split to do conventional deads or zerchers instead of sumos I think on the 5’s week to give my legs a little breather. I was thinking of going for a heavy single on db snatches, but after muscling up the 120db (as opposed to letting my explosivness carry it up top) I said screw it. Did some dimels and sldls and then more ab-rippers (roll-outs). Abs are still a little sore from Friday’s ab-rippers, but today they felt stronger. That’s good. Hoping my legs have enough go for Monday’s heavy squats. I will make a ‘game-time’ decision Monday and decide if I should just swap squats and militaries so I can hit the squats next Wednesday instead.

Kettlebells should be here tomorrow! Looking forward to having my very own 53 and 88lb ego killers.

Deadlifts (long pauses between reps):
245x5x1
335x5x1
365x5x1
420x5x1
480x5x1

Conventional Deadlifts:
405x1x7

Conventional SLDL:
405x10x1

Dimel Deadlifts:
245x20x1

DB Snatch:
80x1x1
100x1x1
120x1x1

BB Ab-Rollouts:
bw x5x3

Hanging Leg Raises/Rainbows:
bw x12x3

+ stretching + power yoga (45min)

Duration: 125 minutes