Spytech’s Intense Workout Log

Brutal session. This one took about 105 minutes. I have not benched on 3 consecutive workout days probably since high school or early college when I didn’t know any better and that was pretty much all I did. I finished the squats/bench/squats/bench in little over an hour, while incline, gms, skulls, abs took 20 minutes. Afterwards I felt doing a little more so I did some curls and pushdowns and stretched for a while. The second interval of squats was exhausting, whereas the second interval of bench was very tough. After the first double I didn’t think I would be able to do all 5 doubles - but I ended up tripling the last set. This routine really makes you realize your body is capable of more than you think. None of the squatting was particularly difficult despite the significant DOMS. After finishing the ‘big four’ I hit the incline, working up to 2 plates for some semi-difficult reps. Strict GMs were super easy, nearly effortless. Next week I will have to ramp up the weight on them. While I was stretching out a younger kid (13-14 maybe) came in and proceeded to staple himself to the bench while trying to press 135. I had my back to the weights area while I was stretching and turned around to see him trying to tip the weight off his stomach, but unable to. Face bright purple. I guess I stuck around for those sets of curls for a reason - there was no one else in the weights area when it happened. Fortunately he was OK.

Overall, the first week went very well. Lots of soreness, but not feeling too fatigued really. The scale last night had me up 4lbs this week, despite the extra workload and not really eating all that much more than the norm. My legs and pecs probably contain 4lbs of lactic acid.

Squat:
135x6x1
275x5x1
335x4x1
385x3x1
415x2x1
415x2x1
415x2x1
415x2x1

Bench Press:
135x12x1
180x5x1
215x4x1
250x3x1
265x2x1
265x2x1
265x2x1
265x2x1
265x2x1

More Squats:
275x4x1
335x4x1
385x4x1
385x4x1
385x4x1
385x4x1
385x4x1

More Bench Press:
180x5x1
215x4x1
250x3x1
285x2x1
285x2x1
285x2x1
285x2x1
285x3x1

Incline Bench Press:
185x8x1
205x8x1
225x8x1
205x10x1

Strict Straight-leg GMs:
135x8x1
155x8x1
175x8x1
205x8x1

BB Skullcrushers:
95x8x1
115x8x1
135x8x1
145x8x1 (PR)
135x8x1

Hanging Leg Raises:
bw x8x1
bw x8x1
bw x8x1

Standing Cable Curl:
140x12x1
140x12x1
150x12x1
150x12x1

Cable V-bar Pushdowns:
140x12x1
150x12x1
150x12x1
150x12x1

Standing OH Cable Curls:
70x12x1
70x12x1
90x12x1
90x12x1

Reverse BB Curls:
45x12x1
65x12x1
85x12x1
105x12x1

+ stretching

Duration: 105 minutes

Holy hell am I sore. I’m not sure why my legs are so sore from Monday’s squats, but they are the sorest they’ve been in a LONG time. This workout was immensely challenging. Probably moreso mentally than physically. I have not benched with intensity on consecutive workout days in years - man was it tough pumping out those doubles and triples with my already sore pecs screaming. By the time I got to inclines, though, I was numb to a certain degree and ended up cranking out a nice last set that I didn’t think I had in me. Deadlifts were all fairly easy, considering the amount of leg and glute soreness I have right now, I was pleased with that. Accessory work all felt pretty solid.

Bench Press:
135x12x1
180x5x1
215x4x1
250x3x1
265x2x1
265x2x1
265x2x1
265x2x1

Elevated Deadlifts (plates ~ 3.5″ off ground):
355x5x1
420x4x1
490x2x1
490x2x1
490x2x1
490x2x1
490x2x1

Bench Press Again:
180x5x1
215x4x1
250x3x1
285x3x1
285x3x1
300x2x1
300x2x1
300x2x1
285x2x1
285x2x1
285x3x1

Deadlift:
355x3x1
420x3x1
490x3x1
490x3x1
525x2x1
525x2x1
525x2x1
525x4x1

Incline Bench Press:
185x4x1
205x4x1
235x4x1
250x4x1
260x6x1

Dips:
+35x8x1
+35x8x1
+35x8x1
+35x8x1
+35x8x1

Flat DB Flyes:
40x8x1
60x8x1
70x8x1
60x8x1

+ stretching + power yoga (30min)

Duration: 180 minutes

Today marks week 1 day 1 of the 7-week Sheiko plan I am running. The first two weeks are pretty brutal in that they have 2 sessions per day, but I am opting to combine them into one session, and then do all prescribed accessory work after the main movements. Despite the percentages averaging out at 80-85% the workload seems daunting compared to the very low-volume 3-5-1 stuff I’ve done for the last 12+ months. I’ve always thrived on volume, though, so I am looking forward to the change of pace.

Moving on to the session - I arrived to the gym extra early since I figured I would need quite a bit more time than usual. This ended up not being really necessary as I finished everything in less than 120min. I blasted through the main flat bench and squat work in 50 minutes, then took my time with the rest of the exercises. I really enjoyed today’s workout. The volume is a blast, and everything was pretty easy. I threw in some ATG squats for the last few sets of squat work, just because. I contemplated doing some more extra stuff, but decided to stick to the plan and went to yoga. More benching on Wednesday, along with deadlifts.

Squat:
135×6x1
275×5x1
335×4x1
385×3x1
385×3x1
385×3x1
385×3x1

Bench Press:
135×12x1
180×5x1
215×4x1
250×3x1
265×2x1
265×2x1
265×2x1
265×2x1

Squat:
275×5x1
335×4x1
385×3x1
415×3x1
415×3x1
415×3x1
415×3x1

Bench Press:
175×5x1
215×4x1
250×3x1
285×2x1
285×2x1
285×2x1
285×5x1

Decline Bench Press:
175×4x1
215×4x1
250×4x1
250×4x1
250×4x1
250×6x1

Incline Bench Press:
185×8x1
225×8x1
245×8x1
225×8x1

Strict Straight-Leg Good Mornings:
135×8x1
135×8x1
155×8x1
175×8x1

+ power yoga (65min)

Duration: 185 minutes