Spytech’s Intense Workout Log

This was a tough workout. Never could quite get into this one. Got my target for militaries, barely. Did some push presses, tried for 290 twice and just missed it both times. I blame it on my sore core from squats Wednesday. Chins went well.

Standing Military Press (strict):
95x12x1
115x12x1
135x12x1
180x3x1
205x3x1
230x3x1 (PR)

Push Press:
230x1x1
265x1x1
290x0x2
245x3x1
245x1x1

Hammer Chins:
bw x5x1
+50x5x4
+50x6x1

CG Chins:
bw x12x3

EZ Curls:
75x12x1
95x12x1
115x12x1
135x8x1
155x8x1

Wide-grip Cable Curl:
204x5x3

+ stretching

Duration: 60 minutes

Not bad. Everything felt heavy as hell tonight, but for being down 10lbs I think everything went pretty well. Target was 490×3, and hit 495×5, so I am still ahead of the curve. Front squats did not feel good on my knees so I think I am going to give them a rest for a while.

ATG Squat:
135x12x1
225x12x1
315x5x1
380x3x1
435x3x1
495x5x1

Front Squat w/ Straps:
225x3x1
275x3x1
295x3x1
315x3x1
275x3x1

Decline Situps w/ Weight overhead:
bw x12x1
+15 x12x1
+25x12x1
bw x12x4

+ stretching

Duration: 80 minutes

Back from last week’s deload. I wasn’t sure how my strength would feel today, as I have been working A LOT on the car I am building since it has come back from the body shop, resulting in me dropping a good 7-10lbs of fat. I was pretty pleased to have a solid day on bench despite the weight loss and all the extra physical labor the last few weeks. Declines felt pretty heavy, but inclines felt real solid - very pleased with them. This was the heaviest I’ve gone on inclines in a long time. I ended my workout with about 8 sets of lighter high rep tricep iso work, but I don’t feel like logging those sets.

Bench Press:
135x12x1
155x12x1
185x12x1
225x5x1
280x3x1
305x5x1
305x5x1
305x3x1
275x10x1
245x11x1

Decline Bench Press:
225x3x1
275x3x1
305x3x1
325x2x1

Incline Bench Press:
135x12x1
185x12x1
205x12x1
225x12x1
245x5x1
265x5x1

Shoulder-width Overhand Pulldowns:
228x6x1
252x6x1
276x6x1
288x6x1
300x8x1 (PR)

Overhead DB Extensions:
55x12x1
85x12x1
110x12x1
150x12x1

+ stretching

Duration: 100 minutes

After Wednesday’s chiro work I feel like I’ve been hit by a train. Ankles, knees, hips, all achy. I decided to skip pulls today and just do cleans. Did hang cleans and then my rear delts started disliking them so I did a couple power cleans and said screw it. Did some light shrugs, other misc leg work, standing ab curls, and called it in. Really looking forward to deloading this week.

Hang Cleans:
135x3x1
155x3x1
175x3x1
195x3x1
215x1x1

Power Cleans:
215x1x1
235x1x1

Shrugs:
135x12x1
225x12x1
315x12x1
405x12x1
495x12x1
495x12x1
495x12x1

45-degree Hypers:
bw x12x3

Seated Hamstring Curl:
150x20x2

Standing Ab Curls w/ Ab Strap (’hard tower’):
120x6x1
144x6x1
156x6x1
168x6x1
168x12x1

+ stretching

Duration: 40 minutes

I’ve been feeling pretty beat up the last month or so, especially in the hips, right glute (piriformis), and lower back. Went to the chiro today and he did a full body tune up that has left me VERY sore and tender in quite a few spots, especially in the glutes/hips. I’ll probably pass on deads Friday and let things recover a bit. Anyways, on to tonight’s workout. Soon as I started getting some weight on the bar with standing militaries I knew things were going to be tough. My upper back still felt fried from front squats Monday - just walking the weights out for presses was tough. I got this cycle’s target of 240, but it was honestly kind of crappy. Considering how crappy my pressing was feeling, I decided to do some heavy push presses. These went well and I ended up raising my PR from 275 to 280, then 285. Nice! After pressing I did some strict wide-grip pulldowns and curls and called it a night.

Standing Military Press:
95×12x1
115×12x1
135×12x1
190×5x1
215×3x1
240×1x1
185×12x1

Push Press:
240×2x1
280×2x1 (PR)
285×1x1 (PR)

Wide-grip Pulldowns:
204×12x1
240×6x1
264×6x3
228×6x1
204×8x1

Standing DB Curl (elbows tucked, palms up):
30×12x1
50×8x6

Single-arm DB Hammer Curl:
100×10x1
110×10x1
120×10x1

Standing DB Hammer Curl:
80×12x1

+ stretching

Duration: 70 minutes

Some nice squatting done tonight. Cruised through warmups and my first 2 work sets on ATG squats, then hit 505 for a solid 4 reps. Went for 5 but I ran out of steam in the hole. Dumped it and moved on to front squats. I wanted to see what my true max was so I worked singles up to 370 for a 5lb pr. Decided to push it a bit and went for 385. Got that and decided, what the hell, lets go for 4 plates. It wasn’t the prettiest rep, but I ground it out and got it. Very pleased with that. Lifting fresh, I think I’m definitely in the mid 400’s range on front squats. Finished off with a quick 5 repper with 315, then did some ab-rollouts to finish the session.

ATG Squat:
135x12x1
225x12x1
315x5x1
405x5x1
455x3x1
505x4x1 (PR)

Front Squat:
225x3x1
315x1x1
370x1x1 (PR)
385x1x1 (PR)
405x1x1 (PR)
315x5x1

Ab Roll-outs from Knees:
bw x6x4
bw x15x1 (PR)

+ stretching + yoga (60min)

Duration: 130 minutes

This workout was NICE. Friday morning workouts are always hard to get started, but once I get going they typically rock. Bench felt nice and strong from the get-go. Target weight for today was some singles with 320. I ended up doing a set of 4 for my first set (probably had one rep left), and then opted to go up 10lbs and try 330. Heaviest I’ve gone since I stopped benching last April, which happened to be the last time I did 330 as well. I got it for a single then, today I doubled it and probably had more left. Went down to 320 again and got it for a triple. Sure feels good to finally get some PRs on bench again. Finished with some paused rep benching (strong) and moved on. I decided to do singles on decline and worked up to a decent 355. Not bad considering what I did before hand. I wanted to stay light on incline, and I did. This was the hardest I’ve pushed my shoulder since the injury and I didn’t want to do something stupid on the movement that poses the greatest threat to my shoulder health atm. After inclines I did some weighted chins for the first time in a long time. Felt good. Threw in some dips and curls and then hit the elliptical for 25 minutes.

Bench Press:
135×12x1
155×12x1
185×5x1
225×5x1
280×1x1
300×1x1
320×4x1 (PR)
330×2x1 (PR)
320×3x1
275×6x1 (reps paused)
265×10x1 (reps paused)

Decline Bench Press:
225×1x1
225×1x1
275×1x1
315×1x1
335×1x1
355×1x1

Incline Bench Press:
135×12x1
155×12x1
175×12x1

Hammer Chins:
bw x12×1
+40×6x1
+60×6x3
+40×6x1

Dips:
+40×12x2

Wide-grip Standing Cable Curls:
120×8x1
144×8x1
156×8x1
168×8x1
180×8x1

Standing DB Curls:
30×12x2

Standing OH Cable Curls:
60×12x4

Elliptical:
25 minutes - intervals

+ stretching

Duration: 120 minutes

Rack deads were shit tonight. After my first 675 single I knew my back wasn’t up to any heavy pulling so I did one more single with it and went back down. After rack pulls I decided to do hang cleans. I’ve never done these before, but you definitely have to be explosive as hell to do these well. After hang cleans I went to power cleans from the floor, which felt pretty good. Finished with some hyperextensions.

Rack Deadlift (bar @ knees):
135×12x1
225×12x1
315×5x1
405×1x1
495×1x1
585×1x1
675×1x1
675×1x1
585×3x1

Hang Cleans:
135×2x1
155×2x1
185×2x1
205×2x1
225×3x1 (PR)

Power Cleans:
225×3x1
225×3x1
225×3x1
225×5x1 (PR)

45-degree Hypers:
+35 x6×1
+65 x6×1
+95×6x1
+95×6x1
+95×10x1

+ stretching + yoga (75min)

Duration: 135 minutes

Killer workout. I’ve switched my 3-5-1 plan for overhead presses from seated to standing since they felt so solid the last oh pressing session. I’m doing these strict without any leg drive. My target tonight was 215×5, but I really wanted 9 reps as that is what Wendler did recently, and he has a killer standing press. Anyways, I got 7 and that was about all I had in me - I am still pleased with that. After strict presses I decided to try push presses. Somehow I have managed to make it this long without ever having done these before. Started over at 135 and ended up hitting 275 for a double, which I am pretty happy with for a first time effort. After presses I did some curls and pulldowns. Felt good to max out the pulldown stack again.

Standing Strict Military Press:
95×12x1
135×12x1
165×5x1
190×5x1
215×7x1 (PR)

Push Press:
135×2x1
185×2x1
225×1x1
245×1x2
265×1x1
265×2x1
275×2x1 (PR)

CG Pulldowns (palms facing each other):
216×6x1
240×6x1
264×6x1
288×6x1
300×6x1
300×4x1
216×6x1
216×8x1
216×10x1

Preacher Curls:
95×8x1
115×6x1
135×5x3
95×8x3

+ stretching + yoga (50min)

Duration: 130 minutes