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Archive for the Contains Vids Category

700! doubled! The setup allowing me to start from the top was a success. No glute pain! I thought I was going to throw up after the first rep with all that relief settling in after hitting that long time goal. Afterwards I did a 585 triple, easy, but the glute pain returned as soon as I started contracting for the initial pull off the floor. With that final long term goal met I can finally retire and stick to chest and biceps.

Warmups:
3min walk on treadmill
Lunges

Deadlifts (starting from the top):
225×3x1
315×3x1
405×1x1
515×1x1
605×1x1
700×2x1 (PR)
585×3x1

Hypers:
+45×30x2

Standing Cable Abs w/ ab strap (hard tower):
156×5x1
168×5x1
180×5x1 (PR)
180×5x1 (PR)
192×5x1 (PR)

+ stretching

Duration: 80 minutes

Squatting was great today despite running on 3 hours of sleep. Very tired. Killed the paused squats, and then did some jump squats and abs to call it a day. I must be getting used to paused squats, as I don’t get that ‘head is going to explode’ feeling now when doing them.

Warmups:
3 min walk on treadmill
Squats

Paused ATG Squat:
135×10x1
225×5x1
315×1x1
350×1x1
405×1x1
450×1x1 (PR)

ATG Jump Squats:
115×5x3

Standing Cable Abs w/ ab-strap (hard tower):
132×20x5

Duration: 30 minutes

Nice deadlift session tonight. The glute cramping was ever-present, no surprise there. Not as bad as the last deadlift session, though, and it showed in the form of a nice PR. For accessory sumo SLDLs I used two heavy (blue) bands and double choked a 100lb db to the bar with them. The bands gave enough so I got around 5″ of rom before the db came up from the floor and hit the middle of the rep hard. These felt alot safer and more stable than my attempt with the db hook last session.

Warmups:
Deadlifts
Ham Curls
Leg Extensions
Hypers
Pulldowns

Deadlift:
245×3x1
335×3x1
425×1x1
515×1x1
575×1x1
650×4x1 (PR)
555×3x1

Sumo SLDL w/ db choked to bar:
345×5x2
395×5x2

Sumo Dimel Deadlift:
245×15x1

Standing Ab Crunches w/ ab-strap (hard tower):
156×5x1
168×5x1
173×5x1 (PR)

Standing Wide-stance Ab Crunches w/ ab-strap (hard tower):
168×6x3
180×6x1 (PR)

+ stretching

Duration: 90 minutes

 

Decent workout. My glute really frustrated me tonight. It was straining from the get-go, and no matter what I did to stretch it or warm it up it just kept cramping up at the start of each pull. Despite the cramping, I stuck to my plan and hit 640 for a triple, which ties my 3rm PR. This was much cleaner than the last time I did it, though. Afterwards I tried an experiment I’ve been meaning to try. I setup a one of my powerhooks with a 100lb db (used for hanging db’s off a barbell) and set it so that it would catch on the bar as I did a deadlift. As a result the first few inches are bar-weight, and then the db catches and it instantly jumps 100lbs. What I didn’t think of was the db swinging back and forth after it came off the floor. This made my core work really hard so as to keep me from falling over. Different.

Warmups:
Hypers
Leg Extensions
Leg Curls
Lat Rows

Deadlift:
245×3x1
335×3x1
425×3x1
500×3x1
570×1x1
640×3x1

Deadlift with db hooked to bar:
345×3x4 (PR)

Conventional SLDL:
335×12x1

DB Swings:
80×10x1
120×10x1
130×12x1 (PR)

Standing Ab Crunches with ab strap (’hard tower’):
156×5x1
168×5x2
156×5x2

+ stretching + power yoga (30min)

Duration: 120 minutes

Nothing like a killer heavy deadlift session. I modified the routine I have been following the last few months and eliminated “5’s” from my 5’s and 3’s deadlift rotation - instead I will be doing singles and triples, starting today. I had been skipping the singles week of the program since I pull better taking a week off to rest in between heavy sessions. However, singles need to be in there to keep that maximal ‘off the floor’ strength honed, I believe, so back in they go. Anyways, since I had not pulled anything heavier than 630 in the last few months I was not sure how today’s lifts would go. I decided to just stick with the program and shoot for this cycle’s single target, which was 675. It went better than I thought it would, and hit a double with maybe some more left in the tank. I’m still having issues with my transition point on heavy pulls, but hopefully more heavy singles will work out the kinks - I felt a little rusty going at this intensity level tonight. After hitting the nice PR I went for a reps PR on sumo SLDLs. One very positive note of this workout was that my glute did not really bother me at all - only minimal cramping on the last couple SLDL sets. My lat is a little achy, but it seemed to hold up fine on all the pulls. I will post a video later of the two deadlift PRs.

Warmups:
Deadlifts
Leg Extensions
Leg Curls
Lat Rows

Deadlift:
245×5x1
335×3x1
425×2x1
535×1x1
605×1x1
675×2x1 (PR)

Sumo SLDL:
500×11x1 (PR)
430×5x2

Pull-throughs:
156×12x2
156×20x1

Standing Cable Abs with ab-strap (’hard tower’):
156×5x3
120×15x2

+ stretching + power yoga (30 min)

Duration: 120 minutes

Today is my ‘off’ week for deads so did zerchers instead. I completely annihilated my previous PR of 515×1. I will post the video later. I did some light SLDLs and RDLs for the hams, and finished off with some hang cleans. Great session.

Warmups:
Leg Extensions
Leg Curls
Hypers
Lat Pulldowns

Zercher Squats off Pins (bar at 28″ from floor):
135×10x1
225×3x1
315×1x1
405×1x1
455×1x1
520×1x1 (PR)
535×2x1 (PR)

Sumo SLDL:
315×10x1

High-Speed Conventional RDL:
315×10x2

Hang Cleans:
155×3x1
175×3x1
195×3x1
215×3x2 (PR)
175×3x1

+ stretching + power yoga (30min)

Duration: 100 minutes

Pretty sweet workout today. Warmups were very heavy and not that fast, but I stuck to the plan and set another rep PR with a 630×5 effort (a triple was the goal). I was pleased with the effort, but even more pleased that my glute/ham didn’t cramp up at all. Sumo SLDLs and conventional RDLs went well (strong), and didn’t produce too much cramping. They always do, so that wasn’t a surprise. Power cleans and hang cleans were really exhausting, but explosive.

Warmups:
Hypers
Ham Curls
Leg Extensions

Deadlift:
245×5x1
335×3x1
490×3x1
560×3x1
630×5x1 (PR)

Sumo SLDL:
355×12x1
355×10x1

Conventional RDL:
355×10x2

Power Cleans:
175×3x5

Hang Cleans:
175×3x5

Lying Ham Curl:
50×50x1

+ stretching + power yoga (30min)

Duration: 120 minutes

Great workout tonight. The target for deads tonight was triples with 70%, 80%, and 90%. I ended up getting 5 with 90% and could have done more, but I didn’t want to push the glute/ham too much. It did not cramp up for the 620×5, but it did cramp up a bit on the 550×3 pull, so I was wary and started the 620 set slow. Very happy with that PR, though. The cramping returned during sumo SLDLs so I switched to conventional RDLs after two sets. Power cleans are getting pretty fast and explosive. I taped the 620×5 and first set of sumo SLDLs, which I will post later.

Warmups:
Leg extensions
Leg curls
Hypers
Lunges

Deadlift:
245×5x1
335×3x1
480×3x1
550×3x1
620×5x1 (PR)

Sumo SLDL:
335×10x2

Conventional RDL:
335×15x2

Power Cleans:
165×3x10

Lying Leg Curls:
75×15x1
100×15x2

+ stretching + power yoga (30min)

Duration: 120 minutes

Good squatting today. They were fast and strong, and I nailed a nice 3rm PR. I think speed work and jump squats are more fatiguing than the heavy squats are - I am totally fried. I taped the 475×3 PR and my speed work, and will post a link to that later when I get the time.

Warmups:
Squats
Leg Extensions
Leg Curls
Hypers

ATG Squats:
135×12x1
225×5x1
315×5x1
375×5x1
425×3x1
475×3x1 (PR)

DE ATG Squats:
275×2x6

ATG Jump Squats:
115×5x5 (PR)

+ stretching

Duration: 65 minutes

Really good session. Decided to go for a PR on ATG squats today and got it - barely. My form broke down when my elbows came up, which caused me to pitch forward and get my hips out of line. That usually doesn’t happen so I will be focusing on it more. It happened again on my 2nd rep of my 415 triple, and I was able to correct it for my last rep. Speed work was fast, and jump squats are pretty sweet. Tiring though. Video of the ME squatting is below.

Warmups – 1 set of 30 for each movement:
GMs
Leg Extensions
Leg Curls

ATG Squats:
135×10x1
225×3x1
315×1x1
405×1x1
455×1x1
505×1x1 (PR)
415×1x1
415×3x1

DE ATG Squats:
225×2x6

ATG Jump Squats:
100×5x5 (PR)

+ stretching

Duration: 75 minutes