Spytech’s Intense Workout Log

Pretty nice workout tonight despite it being about 190 degrees in the gym. Absolutely brutal. Deadlifts from this height are ridiculously awkward (for me). Getting the movement started, even on light stuff, feels so odd since the starting point is basically in my transition/sticking point as well. Anyways, hams were feeling a bit fatigued today from last weeks pulling still, but I was pleased with the efforts.  Accessory work was good. I stayed away from DB swings and other wide stance assistance since my glute has been cramping so much lately. It only bothered me a little bit tonight. I will be posting a video later of tonight’s deads.

Warmups – 1 set of 30 for each movement:
Leg Extensions
Leg Curls
Lat Rows
BB Curls

Elevated Deadlifts (weights elevated 5.5″):
135×12x1
225×3x1
315×3x1
405×1x1
495×1x1
585×1x1
675×1x1
710×1x1 (PR)
675×1x1
585×3x1

Conventional SLDL:
495×5x1
405×5x1
315×10x1

Standing Wide-grip Cable Face Pulls:
156×10x1
180×10x1
204×10x1
219×10x1 (PR)
234×10x1 (PR)

Standing Cable Abduction:
40×15x3

Strict Standing DB Curls:
40×8x1
50×8x2
40×10x1
40×15x1

+ stretching + power yoga (30min)

Duration: 140 minutes

Great workout today. Zercher squats were excellent today - felt quite a bit better than the last time I did them two weeks ago. Assistance work was good. Clare and a friend at the gym taped the zerchers for me, so I will have the vid up later once youtube posts it.

Warmups – 2 sets of 30 for each movement:
Leg Extensions
Leg Curls
Lat Rows
BB Curls

Zercher Squats off Pins (bar at 28″ from floor):
135×10x1
225×3x1
315×3x1
405×3x1
455×1x1
505×1x1 (PR)
515×1x1 (PR)

ATG Zercher Squats:
245×16x1 (PR)

Wide-grip BB Rows (very strict, reps paused at the top):
225×5x1
245×5x1
265×5x1
285×5x1

Lying Hamstring Curls:
190×10x2 (PR)
170×5-150×5x1

Standing One-arm DB Hammer Curls:
110×10x1
130×10x1
150×10x1 (PR)

Hammer Chins (letting go and recatching bar at the top of each rep):
bw x15×1

+ stretching

Duration: 110 minutes