Spytech’s Intense Workout Log

Solid, quick workout. Squats were very fatigued feeling, but 445 was still pretty easy. I am really liking my new setup on bench. Was supposed to do 5 doubles with 285, but I got a bit carried away on the last set and hit a big reps PR (for me). Assistance work was fine.

Squats:
135×20x1
275×3x1
335×3x1
390×3x1
445×2x1
445×2x1
445×2x1
445×2x1

Bench Press:
135×12x1
180×3x1
215×3x1
250×3x1
285×2x1
285×2x1
285×2x1
285×2x1
285×12x1 (PR)

Decline Bench:
225×4x1
245×4x1
265×4x1
285×4x1

Dips:
bw x15×1
bw x15×1
bw x15×1

Hammer Chins:
bw x12×1
bw x12×1
bw x12×1

DB Floor Press w/ Neutral Grip:
100×8x1
100×8x1

Standing DB Hammer Curls (mega drop set):
100×6x1
95×6x1
90×6x1
85×6x1
80×6x1
75×6x1
70×6x1
65×6x1
60×6x1
55×6x1
50×6x1
45×6x1
40×8x1
35×8x1
30×12x1
25×12x1
20×15x1
15×20x1
10×30x1

+ stretching

Duration: 90 minutes

Deadlifts were tough tonight. Really felt the fatigue from the extra intense squatting Monday, hip fatigue from last week’s pulls, and my abs are STILL sore from dragon flags last Friday. Regardless I hit everything on the agenda. Bench felt better than it has been. I tried a new arch setup today and it felt pretty good. Time will tell if it is ‘for me’ or not. I was supposed to 3 singles with 300 there, but the new setup was feeling strong so I did 2 extra sets. More deads off boxes, which I superset in between bench sets, then I did some easy chins/pullups and dips.

Deadlift:
355x3x1
425x3x1
495x3x1
560x2x1
560x2x1
600x1x1
600x1x1

Bench Press:
135x12x1
180x5x1
215x3x1
250x3x1
285x2x1
285x2x1
300x1x1
300x1x1
300x1x1
300x1x1
300x3x1

Elevated Deadlifts (plates ~4″ off ground):
355x3x1
425x3x1
455x2x1
455x2x1
455x2x1
455x5x1

Chins (various grips):
bw x8x1
bw x8x1
bw x8x1

Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching + yoga (60min)

Duration: 130 minutes