Spytech's Intense Workout Log

5/22 - Sheiko #40 - Session 11

spytech — Wed, 22 May 2013 21:49:13 +0000

Deadlifts were tough as usual. Seems it’s like that every week, and it seems I always have just enough to get through what I need to do.

Deadlift:
135×12x1
135×12x1
225×10x1
355×4x1
425×4x1
495×3x1
570×3x1
570×3x1
570×3x1
570×3x1
570×3x1
570×3x1
495×3x1

Floor Press:
135×12x1
185×6x1
215×5x1
250×4x1
250×4x1
265×3x1
265×3x1
285×3x1
285×3x1
285×3x1
265×4x1
265×4x1
250×5x1
250×5x1
230×6x1
215×8x1
195×10x1
185×10x1

Pec Flye Machine:
100×10x1
170×10x1
170×10x1
170×10x1
170×10x1

Shrugs:
405×6x1
405×6x1
405×6x1
405×6x1
405×6x1
405×6x1

+ stretching

Duration: 95 minutes

5/20 - Sheiko #40 - Session 10

spytech — Mon, 20 May 2013 05:55:26 +0000

Exhausting! All the weights moved easy enough, but this ran me into the ground.

Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
255x2x1
255x2x1
255x2x1
255x2x1
240x3x1
240x3x1

Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
455x3x1
455x3x1
430x4x1
430x4x1
430x4x1
430x4x1

Standing GMs (high bar):
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Flat DB Flye:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

Rope Pushdowns:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

+ stretching

Duration: 120 minutes

5/17 - Sheiko #40 - Session 9

spytech — Fri, 17 May 2013 23:34:53 +0000

Great workout. Squats and overheads all felt solid.

Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1

Squats:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
485x2x1
485x2x1
485x2x1
485x2x1

Incline Bench Press:
185x10x1
185x10x1
185x10x1
185x10x1
185x10x1

Leg Press:
650x6x1
740x6x1
830x6x1
920x6x1
1010x6x1
1100x6x1

Seated GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

+ stretching

Duration: 110 minutes

5/16 - Extra

spytech — Fri, 17 May 2013 00:03:27 +0000

Decided to do the bench portion of tomorrow’s session today. First time benching in a long time - didn’t feel too bad. Tried a few sets with my friend’s slingshot - interesting, but didn’t try too much.

Standing Cable Crunches:
70x10x1
70x10x1
115x10x1
115x10x1
115x10x1

Straight arm Lat Pushdowns:
70x10x1
70x10x1
70x10x1

Dips:
bw x12x1
bw x12x1

Bench Press:
135 x12x1
135 x12x1
135 x12x1
135 x12x1
185x6x1
215x6x1
250x6x1
250x6x1
250x6x1
250x6x1

Bench Press with Slingshot:
250x6x1
250x6x1
225x6x1
225x6x1

+ stretching

Duration: 45 minutes

5/15 - Sheiko #40 - Session 8

spytech — Thu, 16 May 2013 01:37:14 +0000

Great deadlift session. Deadlifts have been difficult every session so far during this cycle due to all the constant soreness, etc, but today went real well. The routine called for 3 singles at 640 (90%) and I did a super easy triple the last set. Could have easily hit a rep PR, but wasn’t even thinking about it. I was pretty fried by the time I got to deads off boxes (plates), and those were brutal. Floor press was easy.

Deadlift:
135x20x1
225x12x1
315x5x1
355x5x1
425x3x1
495x3x1
570x2x1
640x1x1
640x1x1
640x3x1
570x2x1
570x2x1
495x5x1

Elevated Deadlift (bar raised ~4.25″):
460x5x1
535x5x1
605x4x1
605x4x1
605x4x1

Floor Press:
135x12x1
185x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
285x3x1
265x3x1
265x3x1
250x5x1
215x9x1
185x12x1

+ stretching

Duration: 120 minutes

5/14 - Extra

spytech — Tue, 14 May 2013 21:22:50 +0000

Nice quick extra day.

Flat DB Flyes:
40x10x1
45x10x1
55x10x1
65x10x1
65x10x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

DB Hammer Curls:
55x10x1
60x10x1
70x10x1
50x10x1
40x10x1

Cable Curls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1

Preacher Curls:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching

Duration: 30 minutes

5/13 - Sheiko #40 - Session 7

spytech — Tue, 14 May 2013 00:10:30 +0000

Killer workout. Heavy weights to start week three and they felt great.

Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
210x3x1
240x3x1
270x2x1
270x2x1
270x3x1
240x3x1
210x5x1

Squat:
285x5x1
340x4x1
400x3x1
455x2x1
515x1x1
515x1x1
515x1x1
455x2x1
430x4x1
430x4x1
430x4x1
430x4x1

Standing GMs:
225x5x1
275x5x1
325x5x1
375x5x1
275x5x1

+ stretching

Duration: 100 minutes

5/10 - Sheiko #40 - Session 6

spytech — Fri, 10 May 2013 18:59:05 +0000

Brutal and exhausting. I’m beat. Hit everything I needed to, but it was a real mental battle.

Push Press:
95x12x1
95x12x1
135x5x1
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1

Squat:
285x5x1
340x5x1
400x5x1
430x4x1
430x4x1
430x4x1
430x4x1

Seated GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Seated Leg Extension:
305x10x1
305x10x1
305x10x1
305x10x1
305x10x1

Wide-grip Push-up:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

+ stretching

Duration: 110 minutes

5/9 - Extra

spytech — Thu, 09 May 2013 23:15:32 +0000

Nice active recovery workout.

DB Flyes:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Rope Pushdowns:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Single-arm Rope Extensions:
23x10x1
23x10x1
23x10x1
23x10x1
23x10x1

Concentration Curl:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

Rope Face Pulls:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

DB Hammer Curls:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

+ stretching

Duration: 30 minutes

5/8 - Sheiko #40 - Session 5

spytech — Thu, 09 May 2013 03:19:55 +0000

Good workout - not nearly as rough as Monday’s session was. First time doing deficit sumo deads in years - didn’t feel too bad. Was pretty toasted by the time I got to the heavy doubles from the floor and really had to grind the last few sets out.

Deficit Deadlift (standing on 100’s):
135x12x1
225x5x1
315x5x1
355x3x1
425x3x1
425x3x1
460x2x1
460x2x1
460x2x1
460x2x1

Deadlift:
425x4x1
495x3x1
495x3x1
570x2x1
570x2x1
570x2x1
570x2x1
570x2x1

Floor Press:
135x12x1
185x5x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
285x2x1
265x3x1
265x3x1
250x5x1
250x5x1
215x7x1
185x12x1

Leg Press:
470x5x1
560x5x1
650x5x1
740x5x1
830x5x1
920x5x1

Seated Cable Ab Crunch:
80x10x1
80x10x1
80x10x1
80x10x1

+ stretching

Duration: 120 minutes