Spytech’s Intense Workout Log

My left rear delt was real stiff and sore at the start of today’s session, but I decided to at least work through my first work set to see if it would loosen up and allow at least a single go at the target single for this cycle. First work set at 195 wasn’t bad, second work set only hurt if I lowered the bar really slow on the negatives, so I decided to just put the target weight on (250) and do a quick single. Single turned into a pretty easy set of 6, big PR. Could have hit more but didn’t want to push the shoulder too much. Did one more set of 5 with 225 and called it good. Dips didn’t feel right so I stopped after a couple sets and did light cgb and pushdowns and extensions. Did some bodyweight pullups and finished with some band shoulder rehab work.

Push Press:
135x12x1
155x5x1
175x5x1
195x5x1
225x3x1
250x6x1 (PR)
225x5x1

Dips:
bw x12x1
bw x12x1

Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

CG Bench:
185x10x1
185x10x1
185x10x1

Single-arm Reverse Pushdowns:
33x12x1
33x12x1
40x12x1

Single-arm Cable Extensions:
30x12x1
30x12x1
30x12x1

V-bar Pushdowns:
70x30x1

Shoulder Rehab (external rotations, crossovers, etc):
light band x60x1
light band x80x1
light band x100x1

+ stretching

Duration: 45 minutes

Real strong pressing today. My left shoulder (rear delt) was feeling really weird during incline warmups (sharp pain at the bottom of each rep), but that subsided as I kept increasing weight. Wasn’t really bothering me on the 225 set so I put the target weight on and went for it - matched last cycle’s 17 reps with an added 5lbs. Opted to do cg bench instead of db bench today (easier on the shoulder) and hit a PR there too, despite not having done cg bench in quite a while. Finished with some strong rows, and slow preacher curls.

Incline Bench Press:
135×12x1
155×12x1
195×5x1
225×5x1
255×17x1 (PR)

CG Bench Press:
135×10x1
185×10x1
225×10x1
255×10x1
265×10x1
275×10x1 (PR)
225×10x1

BB Rows:
265×12x1
265×12x1
265×12x1
265×12x1
325×12x1

Preacher Curls (3-second negatives):
75×10x1
75×10x1
75×10x1
75×10x1
75×10x1

+ stretching + yoga (30min)

Duration: 90 minutes

Just not feeling it today so I hit the minimum and called it good. Went real wide on the bb rows, hands almost to collars. Not bad.

Deadlift:
245x12x1
335x5x1
425x5x1
495x5x1
565x5x1

Extra-wide Wide-grip BB Rows:
245x12x1
245x12x1
245x12x1

Y-Lat Pulldown:
160x12x1
160x12x1
160x12x1

Single-arm Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
30x12x1
20x12x1

Hanging Leg Lifts:
bw x12x1
bw x15x1
bw x25x1

+ stretching

Duration: 60 minutes

Solid Lattimer with 225 for a reps PR. Dips felt pretty good. PR at this bodyweight. Biggest struggle with dips right now isn’t the weight, but getting really light headed and dizzy every set around the 3rd or 4th rep. It’s real strange, and it has happened every set, every time I have done them in the last few months. Chins were hard.

Push Press:
135x12x1
155x12x1
170x5x1
195x5x1
225x13x1 (PR)

Dips:
+45x10x1
+70x10x1
+90x10x1
+110x10x1
+90x10x1

Hammer Chins:
+45x6x1
+90x5x1
+70x6x1
+45x8x1
+45x10x1

+ stretching

Duration: 60 minutes

Nice squat day. Wanted to get at least 4 for a PR and got 6. Probably could have ground out a 7th rep, but 6 was good. Hit 2 pr’s on ATG zercher squats. Felt strong there. Finished with some curls.

Squats:
135x12x1
225x6x1
315x3x1
410x3x1
470x3x1
530x6x1 (PR)

ATG Zercher Squats:
225x5x1
315x5x1
375x5x1 (PR)
405x5x1 (PR)
315x5x1

Standing DB Curls:
55x6x1
60x6x1
65x6x1
70x6x1
55x10x1

+ stretching

Duration: 60 minutes

Real nice pressing workout today. Added 10lbs to last cycle’s target triple weight and still matched last cycle’s PR effort of 11 reps. Progress! Finally moved up to the 140s on flat db bench afterwards - not too difficult. Getting used to these slowly. Switched up rows this week by using a real wide grip (hands almost out to the collars) and used extremely strict form. Finished with a bunch of curls.

Incline Bench Press:
135x12x1
155x12x1
210x3x1
240x3x1
270x11x1 (PR)

Flat DB Bench:
110x8x1
120x8x1
130x6x1
140x5x1
110x12x1

Wide-grip BB Rows:
225x10x1
225x10x1
225x10x1
225x10x1
225x15x1

Supinated DB Curls (3-second negatives):
35x10x1
45x10x1
55x8x1

Single-arm Cable Curls:
30x10x1
40x10x1
50x10x1
60x10x1 (PR)
30x10x1

+ stretching

Duration: 60 minutes

Solid deadlifting today. Grip was horrible and had to reset 3-4x during the set, and that killed my momentum, but still got a PR of 12 reps. Nice stuff. That wiped me out so I finished with some leg curls and light shrugs.

Deadlift:
245x6x1
335x6x1
425x3x1
460x3x1
525x3x1
590x12x1 (PR)

Lying Hamstring Curls:
125x10x1
125x10x1
125x10x1
125x10x1
125x10x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1

+ stretching

Duration: 60 minutes

Always feels good to come back strong off a deload week. Recorded my first ‘Lattimer’ at something above 225 for push presses today, setting a new reps PR. Chins and dips felt pretty strong today, so pushed the weights a bit on them. PLACE AT THE TABLE!!!

Push Press:
135x10x1
155x5x1
190x3x1
210x3x1
235x10x1 (PR)

Hammer Chins:
bw x10x1
+30x10x1
+40x10x1
+50x10x1
+60x10x1
bw x10x1

Dips:
bw x10x1
+45x10x1
+60x10x1
+90x10x1
+100x10x1
bw x25x1

Iron Crosses / Reverse Laterals:
20x30x1

OH DB Extensions:
20x50x1

+ stretching

Duration: 70 minutes

Another quick deload workout.

BB Rows:
225x12x1
225x12x1
225x12x1

Shrugs:
225x12x1
315x12x1
405x12x1
405x12x1

Chins/Pullups:
bw x12x1
bw x12x1
bw x12x1

CG Pulldowns:
250x12x1
250x12x1

Wide-grip Pulldowns:
200x12x1
200x12x1

Rear DB Laterals:
25x15x1
25x15x1
25x15x1

+ stretching + yoga (25 min)

Duration: 45 minutes

Quick squat and dead deload session.

Squats:
225x5x1
295x5x1
355x5x1

Deadlift:
265x5x1
335x5x1
395x5x1

DB Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

DB Hammer Curls:
40x20x1
40x20x1

EZ Curls:
75x20x1
75x20x1

+ stretching

Duration: 20 minutes