Spytech's INTENSE workout journal - Page 25

**spytech** · 04-25-2006, 08:37 PM

Quote:

Originally Posted by A_N_91

AWESOME job on the Deadlifts. That's just sick weight. Awesome on them deadlifts...and good mornings, and hammer chins, and the curls, and the DB squats.

:nosthumbs :nosthumbs

Thanks man

**spytech** · 04-27-2006, 08:15 PM

4/27: Maximum Effort – Incline Bench Press – 90% singles

Incline Bench Press (rest as needed):
135x12
175x5(50% of 1rm)
215x3(60%)
250x2(70%)
285x1(80%)
320x1(90%)
325x1(92%)
325x1(92%)
320x2(90%)
225x20(63%)

Smith Reverse CG Bench: 265x4, 295x4 (rest as needed)

DB Rows: 210x12, 150x12 (rest as needed)

Incline ATrainer Cable Flyes : 60x12, 60x12, 60x20 (60s rests)

+ stretching

Comments: Awesome workout today – I felt unstoppable. Focused on singles at 90% or greater today on incline – which felt really strong and powerful. Smith rev cgb went great. DB Rows were a pain in the ass – the 60lb db refused to stay balanced on top of the 150. Flyes got a good pump going. No shoulder pain again, fantastic.

A_N_91 · 04-27-2006, 08:32 PM

Nice workout.

I don't remember if you said it, but are you bulking or maintaining mass and adding strength?

**spytech** · 04-27-2006, 09:34 PM

Quote:

Originally Posted by A_N_91

Nice workout.

I don't remember if you said it, but are you bulking or maintaining mass and adding strength?

I have been cutting for the last 3 months or so.

**spytech** · 04-28-2006, 10:00 PM

4/28: Maximum Effort – Squats – 90% singles

Squats (shoulder width, 12” box, below parallel, touch and go, 2min rests):
135x12
215x5(50% of ATG 1rm)
255x3(60%)
300x2(70%)
340x1(80%)
385x1(90%)
405x1(95%)
385x2(90%)
385x1(90%)

ATG Squats (pause at very bottom of each rep, 90s rests):
325x3
325x3

Wide-stance Box Squats (12” box, squatting back so that shins are well past perpendicular, way under paralle, 45s restsl):
155x2
155x2
155x2

Shrugs: 495x5, 565x4 (rest as needed)

One Legged DB Squats: 60s x12, 60s x12 (60s rests)

EZ Curls: 185x4, 165x6 (rest as needed)
Cable Curls: 204x8

+ stretching + abs (headstand holds)

Comments: Fantastic workout. Despite having a sore back from deads on Tuesday I powered through all my squats pretty easily – no close calls on any sets – all were very strong and form was dead on. The wide stance box squats were dramatically easier this week – could easily sit back on the box with shins past perpendicular without dropping down. Shrugs, db squats, curls were all strong. I am really loving this 90% singles training method.

**spytech** · 05-01-2006, 09:38 PM

5/1: Dynamic Effort – Decline Bench Press

Decline Bench: 190x10, 190x10, 190x10 (50% 1RM, 30s rests)

Smith Seated BTN Military: 195x5, 220x5, 215x5 (rest as needed)

Alternating Incline DB Press: 110x10, 110x8, 110x8 (x10 = 20 reps, 10 each hand, 90s rests)

Incline Tate Presses: 65x12, 65x10, 55x12 (60s rests)
V-bar Pushdowns: 209x12, 209x12, 209x12 (60s rests)

WG Pullups: bw+55 x12, bw+55 x12, bw+55x12 (60s rests)

+ stretching

Comments: Another Monday full of PR’s. Miltaries were nice, tris were strong, pull-ups were easy. DB presses felt really foreign, but went well.

A_N_91 · 05-01-2006, 09:43 PM

Question. Why the 10 reps on the speed benching? Why not 2-3?

**spytech** · 05-01-2006, 10:18 PM

Quote:

Originally Posted by A_N_91

Question. Why the 10 reps on the speed benching? Why not 2-3?

I don't feel like wasting my time doing sets of 3 when I can do 10 just as easily and with the same speed as I would with sets of 3.

A_N_91 · 05-02-2006, 01:14 AM

I see. You could always do 60% of your 1RM. I was reading a Dave Tate article and he said at beginning of WS, doing 50% is needed but after you become more explosive, you go heavier. Just a thought. But you know what works best for you.

**spytech** · 05-02-2006, 01:36 AM

Quote:

Originally Posted by A_N_91

I see. You could always do 60% of your 1RM. I was reading a Dave Tate article and he said at beginning of WS, doing 50% is needed but after you become more explosive, you go heavier. Just a thought. But you know what works best for you.

Yes, I already cycle percentages. I start at 50% for week 1, 55% for week 2, then 60% for week 3, then I go back to 50%.

A_N_91 · 05-02-2006, 01:37 AM

Do you do 60% for 10 reps?

**spytech** · 05-02-2006, 01:58 AM

Quote:

Originally Posted by A_N_91

Do you do 60% for 10 reps?

Yes

A_N_91 · 05-02-2006, 02:02 AM

Ok, whatever's best for you. :nosthumbs:

**spytech** · 05-02-2006, 04:09 AM

Quote:

Originally Posted by A_N_91

Ok, whatever's best for you. :nosthumbs:

I know what I do isn't 'by the book', but it is what I enjoy doing

**spytech** · 05-02-2006, 08:27 PM

5/2: Maximum Effort – Deadlift 10rm

Deadlifts (rest as needed):
135x12
250x5
300x3
350x1
405x1
500x8
465x1(sumo, 90% 1rm)
465x1(sumo, 90% 1rm)
465x3(sumo, 90% 1rm)
405x15

Seated Good Mornings (rest as needed):
315x4
275x4
275x6

Hammer Chins (rest as needed):
bw+100x5
bw+145x3
bw+125x4

DB Hammer Curls (rest as needed):
120x6
130x6
130x6

Alternating DB Hammer Curls: 90x20

+ stretching + abs (planche, headstand, handstand holds)

Comments: Well this session was insane. I was supposed to try 495x10 today, but I thought ‘what the hell is another 5lbs, might as well try 500 and see how close I am to that 10 rep goal’. I had no real expectations for the set. Result – 8 powerful, solid reps. Form was dead on and the weight was flying today. I can definitely see those last 2 reps coming soon. Sumos felt great and I finished off with some easy 405 reps, conventional. GM’s were tough, having done the deadlifts and all, but the chins were very strong and the hammer curls were crazy. Fun workout.

**spytech** · 05-04-2006, 09:00 PM

5/4: Maximum Effort – Decline Bench Press – singles

Decline Bench Press (rest as needed):
135x12
190x5(50%)
230x3(60%)
265x2(70%)
305x1(80%)
340x1(90%)
360x1(95%)
360x1(95%)
355x1(93%)
340x2(90%)

Smith Reverse CG Bench (rest as needed):
265x4
300x4
285x4

Seated Cable Rows (60s rests):
312x12
312x12
300x12

Incline ATrainer Cable Flyes (60s rests):
60x12
60x12
60x15

Pec Flye Machine (60s rests):
190x12
170x12
170x11

+ stretching

Comments: Great session today. Declines felt really good and the singles went really well. Rev cgb was very strong. The rest went as planned.

04-27-2006, 08:15 PM	#722
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/27: Maximum Effort – Incline Bench Press – 90% singles Incline Bench Press (rest as needed): 135x12 175x5(50% of 1rm) 215x3(60%) 250x2(70%) 285x1(80%) 320x1(90%) 325x1(92%) 325x1(92%) 320x2(90%) 225x20(63%) Smith Reverse CG Bench: 265x4, 295x4 (rest as needed) DB Rows: 210x12, 150x12 (rest as needed) Incline ATrainer Cable Flyes : 60x12, 60x12, 60x20 (60s rests) + stretching Comments: Awesome workout today – I felt unstoppable. Focused on singles at 90% or greater today on incline – which felt really strong and powerful. Smith rev cgb went great. DB Rows were a pain in the ass – the 60lb db refused to stay balanced on top of the 150. Flyes got a good pump going. No shoulder pain again, fantastic. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

04-28-2006, 10:00 PM	#725
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/28: Maximum Effort – Squats – 90% singles Squats (shoulder width, 12” box, below parallel, touch and go, 2min rests): 135x12 215x5(50% of ATG 1rm) 255x3(60%) 300x2(70%) 340x1(80%) 385x1(90%) 405x1(95%) 385x2(90%) 385x1(90%) ATG Squats (pause at very bottom of each rep, 90s rests): 325x3 325x3 Wide-stance Box Squats (12” box, squatting back so that shins are well past perpendicular, way under paralle, 45s restsl): 155x2 155x2 155x2 Shrugs: 495x5, 565x4 (rest as needed) One Legged DB Squats: 60s x12, 60s x12 (60s rests) EZ Curls: 185x4, 165x6 (rest as needed) Cable Curls: 204x8 + stretching + abs (headstand holds) Comments: Fantastic workout. Despite having a sore back from deads on Tuesday I powered through all my squats pretty easily – no close calls on any sets – all were very strong and form was dead on. The wide stance box squats were dramatically easier this week – could easily sit back on the box with shins past perpendicular without dropping down. Shrugs, db squats, curls were all strong. I am really loving this 90% singles training method. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

05-01-2006, 09:38 PM	#726
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	5/1: Dynamic Effort – Decline Bench Press Decline Bench: 190x10, 190x10, 190x10 (50% 1RM, 30s rests) Smith Seated BTN Military: 195x5, 220x5, 215x5 (rest as needed) Alternating Incline DB Press: 110x10, 110x8, 110x8 (x10 = 20 reps, 10 each hand, 90s rests) Incline Tate Presses: 65x12, 65x10, 55x12 (60s rests) V-bar Pushdowns: 209x12, 209x12, 209x12 (60s rests) WG Pullups: bw+55 x12, bw+55 x12, bw+55x12 (60s rests) + stretching Comments: Another Monday full of PR’s. Miltaries were nice, tris were strong, pull-ups were easy. DB presses felt really foreign, but went well. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

05-02-2006, 08:27 PM	#735
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	5/2: Maximum Effort – Deadlift 10rm Deadlifts (rest as needed): 135x12 250x5 300x3 350x1 405x1 500x8 465x1(sumo, 90% 1rm) 465x1(sumo, 90% 1rm) 465x3(sumo, 90% 1rm) 405x15 Seated Good Mornings (rest as needed): 315x4 275x4 275x6 Hammer Chins (rest as needed): bw+100x5 bw+145x3 bw+125x4 DB Hammer Curls (rest as needed): 120x6 130x6 130x6 Alternating DB Hammer Curls: 90x20 + stretching + abs (planche, headstand, handstand holds) Comments: Well this session was insane. I was supposed to try 495x10 today, but I thought ‘what the hell is another 5lbs, might as well try 500 and see how close I am to that 10 rep goal’. I had no real expectations for the set. Result – 8 powerful, solid reps. Form was dead on and the weight was flying today. I can definitely see those last 2 reps coming soon. Sumos felt great and I finished off with some easy 405 reps, conventional. GM’s were tough, having done the deadlifts and all, but the chins were very strong and the hammer curls were crazy. Fun workout. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

05-04-2006, 09:00 PM	#736
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	5/4: Maximum Effort – Decline Bench Press – singles Decline Bench Press (rest as needed): 135x12 190x5(50%) 230x3(60%) 265x2(70%) 305x1(80%) 340x1(90%) 360x1(95%) 360x1(95%) 355x1(93%) 340x2(90%) Smith Reverse CG Bench (rest as needed): 265x4 300x4 285x4 Seated Cable Rows (60s rests): 312x12 312x12 300x12 Incline ATrainer Cable Flyes (60s rests): 60x12 60x12 60x15 Pec Flye Machine (60s rests): 190x12 170x12 170x11 + stretching Comments: Great session today. Declines felt really good and the singles went really well. Rev cgb was very strong. The rest went as planned. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

04-27-2006, 08:32 PM	#723
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Nice workout. I don't remember if you said it, but are you bulking or maintaining mass and adding strength?

05-01-2006, 09:43 PM	#727
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Question. Why the 10 reps on the speed benching? Why not 2-3?

05-02-2006, 01:14 AM	#729
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	I see. You could always do 60% of your 1RM. I was reading a Dave Tate article and he said at beginning of WS, doing 50% is needed but after you become more explosive, you go heavier. Just a thought. But you know what works best for you.

05-02-2006, 01:37 AM	#731
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Do you do 60% for 10 reps?

05-02-2006, 02:02 AM	#733
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Ok, whatever's best for you. :nosthumbs:

05-04-2006, 10:59 PM	#737
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24