Spytech’s Intense Workout Log

What an awesome DL session. Complete domination. Target weight was 610 for a single and I banged out a reps PR of 8 reps. All this touch and go the last few weeks has helped me find a new, more efficient groove for pulling. I start with my shoulders a bit more forward over the bar, but it allows me to sit back more so I can really lever the bar off the floor rather than just squatting it straight up. Hard to explain but it feels good, and since I was able to apply it to some heavy weight I think it will work for heavier stuff down the road. Finished up with some conventional SLDLs and seated ham curls.

Deadlift:
245x12x1
335x5x1
425x5x1
480x5x1
545x3x1
610x8x1 (PR)

Conventional SLDL:
425x5x1
425x5x1
425x5x1
425x5x1
425x5x1

Seated Hamstring Curls:
170x15x1
285x12x1
285x12x1
285x12x1
285x12x1

+ stretching

Duration: 70 minutes

Good, quick and intense session. Managed to hit this month’s single target (250) for a nice PR. Set a reps PR on push presses, then finished off with some rear laterals and curls. Next cycle I will be using militaries as assistance and push presses will be the main movement.

Standing Military Press:
95x12x1
115x12x1
135x12x1
155x5x1
195x3x1
225x1x1
250x1x1 (PR)

Push Press:
250x3x1
260x3x1 (PR)
270x2x1
225x4x1

Rear DB Laterals:
25x12x1
35x12x1
45x10x1
60x10x1
70x8x1
80x8x1

Single-arm Cable Curls:
60x12x1
80x10x1
90x8x1
100x8x1
110x6x1

+ stretching + power yoga (45min)

Duration: 105 minutes

Not bad. Target was 520×1 tonight, got it for a triple, which is a PR. Had another rep in me, but my back and hams weren’t feeling right so I racked it. I decided to switch things up and do wide stance squats in briefs for my assistance movement. Worked up to 520×3 again - not too hard, but I was exhausted by this point so I shut it down. My legs aren’t used to the loss of blood supply from the briefs, lol. Finished up with some hard bodyweight ab work, then went to yoga.

ATG Squat:
135×12x1
225×12x1
315×5x1
410×1x1
465×1x1
520×3x1 (PR)

Wide-stance Squats (briefs):
405×4x1
455×1x1
500×1x1
520×3x1

Abs:
hanging straight leg raises - touching feet on bar I’m hanging from - x12
hanging straight leg windshield wipers x12
hanging straight leg raises to waist height x15
hanging straight leg static hold feet overhead + slow controlled descent
hanging straight leg static hold feet overhead + slow controlled descent + 12 hanging knee raises
hanging straight leg raises x15
hanging knee raises x15

+ stretching + power yoga (65min)

Duration: 135 minutes

This was a tough bench workout. My shoulders and upper back weren’t really up for heavy pressing today. Lower back and hips/glutes did not want to arch at all, and when I did, they weren’t very supportive. I guess high-rep sumo deads have that affect. Regardless, I got my target weight for this cycle (330), and then did some lighter sets and moved onto incline. Incline felt pretty solid, but not 100%. Heaviest I’ve gone in a few years I think, and it wasn’t bad. Tried some decline pressing, but I was done. Finished up with some dips, db flyes to stretch my pecs out, and some very strict pulldowns.

Bench Press:
135×12x1
135×12x1
155×12x1
185×5x1
225×5x1
280×1x1
310×1x1
330×1x1
315×1x1
275×5x1 (paused)
225×15x1

Incline Bench:
135×12x1
155×12x1
185×12x1
225×5x1
265×1x1
280×1x1
300×1x1
275×2x1
225×10x1

Decline Bench:
225×5x1
275×3x1
295×1x1

Dips:
bw x12×4
bw x15×1

Super Strict Wide-grip Cable Pulldowns (no body english at all):
216×8x5

Flat DB Flyes:
30×15x3

+ stretching

Duration: 70 minutes

Decent deadlifting tonight. My back was a little tight and sore from OH pressing Monday, but I got the reps I needed. Top weight target for today was 545×5 and set a rep PR with 15. I stopped out of boredom - I think I had 5-8 more reps in me. Giving the legs a bit of a rest with low volume this week so I just did some ham curls then abs.

Deadlift:
245×12x1
335×12x1
425×5x1
480×5x1
545×15x1 (PR)

Lying Hamstring Curl:
155×6x1
155×6x1
155×6x1
155×6x1
155×10x1

Decline Situps (weight held locked out behind head):
+15×6x1
+20×6x1
+30×6x1

Decline Side Crunches:
bw x10×8

Decline Crunches:
bw x10×2
bw x30×1

+ stretching + power yoga (60min)

Duration: 120 minutes

Not bad. I got the reps I wanted, so I can’t complain. Push presses felt pretty explosive. Didn’t go for anything heavy but got a few rep PRs. Did a few clean and jerk sets with dbs, but didn’t push them.

Standing Military Press:
95×12x1
115×12x1
135×12x1
155×5x1
170×5x1
195×5x1
225×5x1 (PR)

Push Press:
225×5x1
225×6x1 (PR)
225×6x1 (PR)

DB Clean and Jerk:
100×5
100×5
120×3
120×3

Standing EZ Curl:
75×12x1
95×6x1
115×6x1
135×8x1
115×8x1
95×8x1
75×12x1

Shrugs:
225×12x1
315×12x1
405×12x1
495×12x1

CG Chins:
bw x12×1
bw x12×1
bw x12×1
bw x12×1
bw x12×1

+ stretching + power yoga (70min)

Duration: 140 minutes

Today was one of those rare days that I just did not want to do any squatting. Fortunately, once I got in the gym I killed them. Lower volume workout to let the legs recover a bit so I just did extensions and abs for accessory, then hit the elliptical for a bit.

ATG Squat:
135×12x1
225×12x1
315×5x1
355×5x1
410×5x1
465×8x1 (PR)

Leg Extensions:
312×12x1
312×12x1
312×12x1
312×12x1
312×50x1

Standing Cable Crunches w/ Ab Strap (’hard tower’):
144×6x1
156×6x1
168×6x1
168×6x1
168×6x1

Elliptical:
Intervals, 16 minutes

+ stretching

Duration: 60 minutes

Good effort. Got a nice second wind during inclines and finished strong. Bench was kind of frustrating as I just couldn’t get my setup ‘right’ until my last set with 290. That set felt the best, but by then I was a bit fatigued. Declines were exhausting but I pushed them a bit. Inclines felt ‘off’ at first, so I went down in weight and moved my grip in a bit and went back up - felt much better. In between sets on incline I was doing dips and cable rows, so by the time I got to my heaviest set I was almost ‘done’.

Bench Press:
135×12x1
155×12x1
185×12x1
225×12x1
265×5x1
290×7x1 (PR)
290×5x1
290×7x1 (PR)
245×10x1 (paused)
245×10x1

Decline Bench:
225×5x1
275×5x1
295×5x1
305×5x1

Incline Bench:
135×12x1
225×5x1
185×5x1
185×5x1
205×5x1
225×5x1
245×4x1

Dips:
bw x12×1
bw x12×1
bw x12×1
bw x12×1
bw x30×1

Seated Cable Row:
312×12x1
312×12x1
312×12x1
312×12x1
312×20x1 (PR)

+ stretching + power yoga (50min)

Duration: 120 minutes

Well, I am feeling pretty exhausted today. Did a 75-min hot yoga class yesterday afternoon that was in 100+ degree heat with extreme humidity and that left me drained. I planned on just ekeing out the bare minimum (580×3) as called for, but I ended up feeling better than expected and worked up to 605×3 instead. Did some conventional pulls afterwards for assistance to get my lowerback a bit of work. Finished with some abs and ham curls.

Deadlifts:
245x12x1
335x12x1
450x3x1
515x3x1
585x3x1
605x3x1

Conventional Deadlifts:
425x3x1
475x3x1
500x3x1
500x3x1
425x5x1

Lying Ham Curls:
100x12x1
150x6x5

Standing Side-bends w/ Cable Stack:
204x12x4

Straight-leg Decline Situps w/ Twists:
bw x12x6

+ power yoga (60min)

Duration: 120 minutes

M’eh. Almost had the 3 reps at the target weight, but not quite. I’m going to dial back the poundages after this cycle for militaries. Push presses felt OK. Legs and core are very sore. Finished off with curls and extra-wide grip pulldowns and face pulls. Happy 4th everyone.

Standing Military Press:
95x12x1
115x12x1
115x12x1
135x12x1
155x12x1
185x3x1
210x3x1
235x2x1 (PR)
235x1x1

Push Press:
235x3x1
235x4x1
235x5x1 (PR)
235x2x1

Extra-Wide Grip Pulldowns:
216x8x5

Rope Cable Face Pulls:
156x12x3
180x12x1
204x12x2

Standing Cable Curls:
156x12x3

Seated DB Curls (palms ups):
35x12x6
50x8x1
50x7x1

+ stretching

Duration: 70 minutes