Spytech's INTENSE workout journal - Page 37

**DJSTARER** · 11-20-2006, 11:40 PM

wow strong lockout.

glad to see you doing pullthroughs. I've made them a regular move in my WSB routine. I use them when i want to give my lats a rest and am looking to get some quality ass contraction

**spytech** · 11-21-2006, 08:11 AM

Quote:

Originally Posted by DJSTARER

wow strong lockout.

glad to see you doing pullthroughs. I've made them a regular move in my WSB routine. I use them when i want to give my lats a rest and am looking to get some quality ass contraction

Thanks D - if I can get it off the floor I will finish it

I really liked the pull-throughs. They are definitely different, but I am going to keep hitting them hard and see what happens - they mimic sumos pretty well.

**spytech** · 11-21-2006, 10:28 PM

11/21: Deadlift – ME

Awesome session. Elevated deadlifts always feel really awkward, but I nailed 6 plates for a double after 550 went up so easy. Moved to the floor and tripled 585 – big confidence booster there being able to do that after all the elevated pulls. Pulling from the floor feels great after elevated pulls. Blazed through the rest of my session PR’ing everything. I superset ad/abduction work with curls, and hamstring curls with pulldowns – no rest between supersets. That ended up being 20 sets and 12 sets with no rest at all between sets. That really got my heart racing (160bpm+ a minute after finishing each series).

Elevated Deadlifts (standing on 45’s - that means MORE rom, toes ~58” apart, briefs, all reps deloaded):
135x12
225x4
315x3
405x1
475x1
500x1
525x1
550x1
585x2

Deadlifts (toes ~58” apart, briefs, all reps deloaded):
585x3

Standing Cable Abduction:
90x12
90x15
70x15
70x15

Standing Cable Adduction:
90x12
90x15
70x15
70x15

Standing Cable Hamstring Curls:
150x5
150x6
100x15
100x15

Seated DB Curls:
50x12
65x6
50x12
65x6

Wide grip Pulldowns:
315x5
315x5
252x12
252x12

+ stretching

**spytech** · 11-23-2006, 07:20 PM

11/23: Incline Bench – ME

Nice session. Inclines felt pretty solid. My left foot still hurts a bunch so I hardly had any leg drive in my pressing today. Everything went as planned. Happy Thanksgiving!

Incline Bench (index finger on outer ring):
135x12
225x4
245x3
265x2
295x2
315x1
325x1
315x1
315x1
225x12

CG Bench:
225x3
275x2
295x2
225x12
235x15

Chins (narrow grip):
+50x12
+50x12
+20x15
+20x15

Wide grip Seated Cable Rows:
322x12
322x12
252x12
252x12

Incline Cable Flyes:
100x12
100x12
80x15
70x15

Smith BTN Press (30s rests, varying grips):
155x15
155x15
155x15
155x20

+ stretching

**spytech** · 11-24-2006, 05:07 PM

Neat, here is my WSB article on EFS: http://elitefts.com/documents/turning_point.htm

**spytech** · 11-24-2006, 08:03 PM

11/24: Squats – DE

Good session. My left foot is still really sore, so I stayed light on squats and just did a few sets of speed work. I really like pull-throughs – great for mimicking the sumo deadlift top end in an exaggerated fashion. Did weighted hypers for the first time in forever using one of those short 25lb barbells – hammered my lower back.. Rows were very strong, curls were cake. Played with 135 for a while just to work my deadlift form. Next week I think I am going to take a light deload week. I am going to ramp up the volume pretty heavy (5-8 sets per movement), but I am only going to do one heavy set per movement. How my foot feels will dictate my ME days, but right now I am planning on a just a few sets of triples at 90% for pulls. I want my foot better before I go for 650+.

Squats (wide stance, // box, short rests):
135x12
225x4
315x3
315x3
315x6

Cable Pull-throughs:
150x12
150x15
130x15
130x20

Incline Hypers (using barbell with zercher hold):
+115x8
+115x10
+115x10
+115x10

Seated CG Cable Rows:
377x7
357x7
312x12
312x12

Alternating DB Hammer Curls:
80x12
90x12
60x20
60x20

Deadlifts form work:
135 x a lot

+ stretching

A_N_91 · 11-24-2006, 08:58 PM

beast

**DJSTARER** · 11-25-2006, 04:35 AM

Spy, have you used any form of AAS in the past and/or currently? If you don't want to answer, u don't have to or PM me. I was just curious.

**spytech** · 11-25-2006, 04:56 AM

Quote:

Originally Posted by A_N_91

beast

Thanks A

Quote:

Originally Posted by DJSTARER

Spy, have you used any form of AAS in the past and/or currently? If you don't want to answer, u don't have to or PM me. I was just curious.

Nope. Never have, never will. Most hardcore supplement I use is creatine mono.

**DJSTARER** · 11-25-2006, 05:28 AM

dear mother. We are all doomed.

I got a tip from a friend in pharmicuticals that there may be a new creatine coming out which doesn't hold water the same way mono and EE does. I'll be bugging him like whoa.

**romanaz** · 11-25-2006, 05:29 AM

really? who is making it?? say it aint j & j

**spytech** · 11-25-2006, 07:11 AM

Quote:

Originally Posted by DJSTARER

I got a tip from a friend in pharmicuticals that there may be a new creatine coming out which doesn't hold water the same way mono and EE does. I'll be bugging him like whoa.

Sounds interesting, but I don't have any high hopes for that. EE and all the other creatine variations never did much, if anything, for me. I'll be sticking with cre-mono.

**DJSTARER** · 11-25-2006, 05:55 PM

do you have any special technique or training method for strenthening the bottom of your pull? I, like you, know that if I get it off the floor, it's going to be a successful lift.

**spytech** · 11-25-2006, 07:29 PM

Quote:

Originally Posted by DJSTARER

do you have any special technique or training method for strenthening the bottom of your pull? I, like you, know that if I get it off the floor, it's going to be a successful lift.

Pull standing on plates (I use a 45 or 100lb plate for varying heights), and make sure you deload every rep you pull so you aren't using an bounce or reversal strength to start the next rep.

**DJSTARER** · 11-25-2006, 11:14 PM

thanks for the tips. I do the first, but never for that reason. Just flexability.

11-20-2006, 11:40 PM	#1081
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	wow strong lockout. glad to see you doing pullthroughs. I've made them a regular move in my WSB routine. I use them when i want to give my lats a rest and am looking to get some quality ass contraction __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-21-2006, 10:28 PM	#1083
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/21: Deadlift – ME Awesome session. Elevated deadlifts always feel really awkward, but I nailed 6 plates for a double after 550 went up so easy. Moved to the floor and tripled 585 – big confidence booster there being able to do that after all the elevated pulls. Pulling from the floor feels great after elevated pulls. Blazed through the rest of my session PR’ing everything. I superset ad/abduction work with curls, and hamstring curls with pulldowns – no rest between supersets. That ended up being 20 sets and 12 sets with no rest at all between sets. That really got my heart racing (160bpm+ a minute after finishing each series). Elevated Deadlifts (standing on 45’s - that means MORE rom, toes ~58” apart, briefs, all reps deloaded): 135x12 225x4 315x3 405x1 475x1 500x1 525x1 550x1 585x2 Deadlifts (toes ~58” apart, briefs, all reps deloaded): 585x3 Standing Cable Abduction: 90x12 90x15 70x15 70x15 Standing Cable Adduction: 90x12 90x15 70x15 70x15 Standing Cable Hamstring Curls: 150x5 150x6 100x15 100x15 Seated DB Curls: 50x12 65x6 50x12 65x6 Wide grip Pulldowns: 315x5 315x5 252x12 252x12 + stretching __________________ 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

11-23-2006, 07:20 PM	#1084
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/23: Incline Bench – ME Nice session. Inclines felt pretty solid. My left foot still hurts a bunch so I hardly had any leg drive in my pressing today. Everything went as planned. Happy Thanksgiving! Incline Bench (index finger on outer ring): 135x12 225x4 245x3 265x2 295x2 315x1 325x1 315x1 315x1 225x12 CG Bench: 225x3 275x2 295x2 225x12 235x15 Chins (narrow grip): +50x12 +50x12 +20x15 +20x15 Wide grip Seated Cable Rows: 322x12 322x12 252x12 252x12 Incline Cable Flyes: 100x12 100x12 80x15 70x15 Smith BTN Press (30s rests, varying grips): 155x15 155x15 155x15 155x20 + stretching __________________ 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

11-24-2006, 05:07 PM	#1085
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Neat, here is my WSB article on EFS: http://elitefts.com/documents/turning_point.htm __________________ 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

11-24-2006, 08:03 PM	#1086
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/24: Squats – DE Good session. My left foot is still really sore, so I stayed light on squats and just did a few sets of speed work. I really like pull-throughs – great for mimicking the sumo deadlift top end in an exaggerated fashion. Did weighted hypers for the first time in forever using one of those short 25lb barbells – hammered my lower back.. Rows were very strong, curls were cake. Played with 135 for a while just to work my deadlift form. Next week I think I am going to take a light deload week. I am going to ramp up the volume pretty heavy (5-8 sets per movement), but I am only going to do one heavy set per movement. How my foot feels will dictate my ME days, but right now I am planning on a just a few sets of triples at 90% for pulls. I want my foot better before I go for 650+. Squats (wide stance, // box, short rests): 135x12 225x4 315x3 315x3 315x6 Cable Pull-throughs: 150x12 150x15 130x15 130x20 Incline Hypers (using barbell with zercher hold): +115x8 +115x10 +115x10 +115x10 Seated CG Cable Rows: 377x7 357x7 312x12 312x12 Alternating DB Hammer Curls: 80x12 90x12 60x20 60x20 Deadlifts form work: 135 x a lot + stretching __________________ 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

11-24-2006, 08:58 PM	#1087
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	beast

11-25-2006, 04:35 AM	#1088
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Spy, have you used any form of AAS in the past and/or currently? If you don't want to answer, u don't have to or PM me. I was just curious. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-25-2006, 05:28 AM	#1090
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	dear mother. We are all doomed. I got a tip from a friend in pharmicuticals that there may be a new creatine coming out which doesn't hold water the same way mono and EE does. I'll be bugging him like whoa. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-25-2006, 05:55 PM	#1093
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	do you have any special technique or training method for strenthening the bottom of your pull? I, like you, know that if I get it off the floor, it's going to be a successful lift. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-25-2006, 11:14 PM	#1095
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	thanks for the tips. I do the first, but never for that reason. Just flexability. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition