Spytech’s Intense Workout Log

This workout just utterly decimated me. I’m not recovered from those heavy deads on Friday in the least, and my legs, chest, hips, glutes are pretty fatigued and sore from Monday. Good thing today was a brutal day for pulling. Also, a ton of benching in the form of the ‘epic pyramid’. I plowed my way through everything though; a real test of mental fortitude. Lots of grinder reps. Glad to get this one ‘in the books’. Time for a soak in the tub.

Deadlift:
245×5x1
355×4x1
425×4x1
425×4x1
490×3x1
490×3x1
560×3x1
560×3x1
595×2x1
595×2x1
595×2x1
595×3x1

Bench Press:
135×12x1
190×8x1
205×7x1
225×6x1
245×5x1
265×4x1
280×3x1
280×3x1
300×2x1
300×2x1
320×1x1
320×1x1
320×1x1
300×2x1
300×2x1
280×3x1
265×4x1
245×6x1
225×8x1
205×10x1
190×12x1

Elevated Deadlift (plates raised ~4.5″):
420×5x1
490×4x1
560×3x1
630×2x1
630×3x1
630×3x1
560×3x1

Flat DB Flyes:
40×10x1
40×10x1
40×10x1
40×10x1
40×12x1
40×15x1

Hanging Leg Raises:
bw x10×1
bw x10×1
bw x10×1
bw x10×1
bw x10×1

+ stretching

Duration: 150 minutes