Spytech's INTENSE workout journal - Page 38

**spytech** · 12-01-2006, 08:31 PM

12/1: Squats – DE

Good workout. Speed work was fast. ATG’s were kind of hard, but that is to be expected since I rarely do them. Pull throughs are really great. The rest was strong. Practiced my bench arch after the workout, but it felt retarded today.

Squats (wide stance, 13.5” box, each rep deloaded, short rests):
135x12
135x2
225x3
225x2
225x2
225x2
225x2
225x2
225x2
225x4

ATG Squats:
225x3
315x3
365x1
385x3

Incline Hypers:
+120x15
+50x10
+50x10
+50x10
+50x10

Cable Pull-throughs:
100x12
168x15
100x12
100x12
100x12
100x12
100x12
100x12

Seated CG Cable Rows:
180x10
382x5
180x10
180x10
180x10
180x10
180x10
180x10

Alternating DB Hammer Curls:
45x10
95x12
45x10
45x10
45x10
45x10
45x10
45x10

+ stretching + bench setup work

**spytech** · 12-04-2006, 09:40 PM

12/4: Flat Bench DE

Didn’t feel like doing a crapload of DE sets so I just did a few high rep sets with speed. Seated DB press felt solid. Tricep work and rows were all strong. Did some deadlift form work afterwards just to try out the new bar.

Flat Bench (middle finger on power ring):
135x12
185x10
205x10
225x12

Seated DB Press:
100x4
110x4
110x6

V-bar Pushdowns:
254x12
209x12
219x15

Smith Reverse CG Bench:
265x12
245x10
245x10

Standing Single arm Cable Rows:
219x6
219x6
219x6

Seated Chest Press Machine:
200x6(hammer grip)*200x6(normal grip)
200x12(hammer grip)*200x8(normal grip)

Deadlifts (toes at plates, form work):
135x ??
225x ??

+ stretching

**spytech** · 12-05-2006, 08:38 PM

12/5: Deadlift – ME

Good session. My hamstrings are still sore as hell from all the pullthroughs and stuff on Friday so I knew today wouldn’t be a day for any 1rm attempts. Aimed for 5 pulls at 90%+ and got that handily. The texas dl bar is really nice. Really bendy, but I don’t notice that much during the pulls – maybe a tad easier off the floor, but that was hard to judge since my power off the floor today was pretty weak. That bar is sharp as hell – my thighs look like I walked through a rose garden a few times. Was really pleased with the GHR’s – I modified my form a bit and was able to finally do them without having to stop myself on a box at the bottom of each rep – felt really good. The rest of the stuff went as expected.

Deadlifts (toes at plates, briefs, all reps deloaded):
135x12
225x4
315x2
405x1
545x1
585x1
600x2
585x2

Standing Cable Abduction:
100x12
90x12
90x12

Standing Cable Adduction:
100x12
90x12
90x12

GHRs (last 2 sets completely unassisted):
bw x5
bw x5
bw x8
bw x8

Seated DB Curls:
75x6
65x6
65x6

Wide grip Pulldowns:
320x6
300x6
300x8

+ stretching

spirit3530 · 12-06-2006, 11:29 AM

Quote:

Originally Posted by spytech

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

GREAT article. Spy. Truely an Ecto success story. Even though you aren't in the bodybuilder mindset anymore you still could pull a Johnnie Jackson and go back if you wanted too with all that mass and strength. Very F$ckin inspirational. God Bless you and I hope you stay healthy to fulfill the dream.

**spytech** · 12-06-2006, 08:10 PM

Quote:

Originally Posted by spirit3530

GREAT article. Spy. Truely an Ecto success story. Even though you aren't in the bodybuilder mindset anymore you still could pull a Johnnie Jackson and go back if you wanted too with all that mass and strength. Very F$ckin inspirational. God Bless you and I hope you stay healthy to fulfill the dream.

Thanks man, I appreciate the kind words and support

**DJSTARER** · 12-06-2006, 08:25 PM

you mention in the article about your deadlift needing to be trained directly for progress. Do you believe that is for everyone?

**romanaz** · 12-06-2006, 08:27 PM

I think deadlift needs to be training directly as well. I can't see how not training the deadlift will increase it at all. Spytech is on to something imo

**spytech** · 12-06-2006, 10:08 PM

Quote:

Originally Posted by DJSTARER

you mention in the article about your deadlift needing to be trained directly for progress. Do you believe that is for everyone?

Quote:

Originally Posted by romanaz

I think deadlift needs to be training directly as well. I can't see how not training the deadlift will increase it at all. Spytech is on to something imo

Yes I do believe the deadlift needs to be trained heavily and directly on a semi-frequent basis (at least twice a month I would say). Speed pulls should be done every week if they aren't pulling a heavy deadlift variant on a frequent basis I think this would apply for most people outside of the freaks that are built to pull and genetically add pounds to their pull from basically doing anything.

I think the training regimen I am going through for my deads right now is working really well. 100lbs in less than 6 months on my 1rm so far, and hopefully that will continue for a bit yet before it slows down. I think it is ironic that whenever I read a deadlift 'success story' where the person trained the deadlift with high frequency that other PL'ers write that person off as an exception to the rule, labelling them a freak, or something of the like. Deadlifts are NOT that CNS intensive as the popular stigma has made them out to be (esp if you pull sumo), and if you are pulling at 90% of your 1rm every week with deadlifts from the floor, or standing on plates, etc, your body will get used to it. I think people just hate deadlifting and make up any excuse in the book that permits them to do them as infrequently as possible, while making minimal progress.

**DJSTARER** · 12-06-2006, 10:15 PM

hmm. maybe i'll consider it. My deadlift is my strongest lift, but it can always be stronger. The issue I am having is a place to fit it. I am really attacking my squat right now, so the majority of my ME work is a squat or squat variation. All my heavy pulling is done in partials.

**romanaz** · 12-06-2006, 10:26 PM

i just did 3 weeks w/o pulling and I beilive not pulling has limited how much I can gain on it. I just went up ~70 some lbs in the past 5-6 months (more like last 2 months but anywho), and the point where I was putting 10lbs or more on it in a week was when I pulled once or twice a week.

DJ try this out with me:

Week 1 :
ME Squat, DE Deadlift

Week 2:
ME Deadlift, DE Squat

and rotate pulls from plates, and rack pulls into the equation (thats what I'm going to do) and rotate box height for squats.

the deadlift is my best lift, and I don't need it to stagnate like my bench has.

**spytech** · 12-06-2006, 10:29 PM

Quote:

Originally Posted by DJSTARER

hmm. maybe i'll consider it. My deadlift is my strongest lift, but it can always be stronger. The issue I am having is a place to fit it. I am really attacking my squat right now, so the majority of my ME work is a squat or squat variation. All my heavy pulling is done in partials.

One thing that is nice about squatting wide, and pulling sumo is that they really complement each other well. All the low box squat work and the sumo pulls standing on plates really help each of the other lifts go up. I haven't squatted wide heavy in a while (few months), but I suspect my 1rm will be quite a bit higher next time I max it out.

**DJSTARER** · 12-06-2006, 10:36 PM

well that is good to hear out of your mouth. I squat with a very wide stance and pull sumo syle when i train it. My comp pull is conventional, but i am hoping to switch.

Romanaz, i can't do that split with you. i have other things going on in my routine which wouldn't allow it. I am not doing speed every week. my RE work is essential for recovery.

**spytech** · 12-07-2006, 01:47 AM

12/6: Power Yoga

55 minutes.

My wrist has been feeling pretty decent so I gave power yoga a try tonite - first class in a few months. Damn it felt really nice to get some good stretches and holds in - was alot easier than I remember. Wrist held up well - its a little tender, but no more so than after a pressing session.

**spytech** · 12-07-2006, 08:34 PM

12/7: Flat Bench – ME

Great bench workout. Finally felt like I was in the groove on flat bench today and hit some good weights. CG Bench felt strong as well, despite the prior pressing work. Chins and rows were strong. First time doing heavyish db flyes since I hurt my pec months ago – felt really solid.

Flat Bench (middle finger on power ring):
135x12
155x3
185x3
225x1
245x1
275x1
315x2
335x3
350x1
315x3

CG Bench:
245x4
280x4
265x5

Chins (narrow grip):
+60x12
+60x10
+60x10

Wide grip Seated Cable Rows:
327x10
312x10
312x10

Incline DB Flyes (rotate each rep so palms are toward face):
60x12
70x12
80x12

Side Laterals (recovery work):
35x15
35x15
35x15

+ stretching

12-01-2006, 08:31 PM	#1111
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/1: Squats – DE Good workout. Speed work was fast. ATG’s were kind of hard, but that is to be expected since I rarely do them. Pull throughs are really great. The rest was strong. Practiced my bench arch after the workout, but it felt retarded today. Squats (wide stance, 13.5” box, each rep deloaded, short rests): 135x12 135x2 225x3 225x2 225x2 225x2 225x2 225x2 225x2 225x4 ATG Squats: 225x3 315x3 365x1 385x3 Incline Hypers: +120x15 +50x10 +50x10 +50x10 +50x10 Cable Pull-throughs: 100x12 168x15 100x12 100x12 100x12 100x12 100x12 100x12 Seated CG Cable Rows: 180x10 382x5 180x10 180x10 180x10 180x10 180x10 180x10 Alternating DB Hammer Curls: 45x10 95x12 45x10 45x10 45x10 45x10 45x10 45x10 + stretching + bench setup work __________________ 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

12-04-2006, 09:40 PM	#1112
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/4: Flat Bench DE Didn’t feel like doing a crapload of DE sets so I just did a few high rep sets with speed. Seated DB press felt solid. Tricep work and rows were all strong. Did some deadlift form work afterwards just to try out the new bar. Flat Bench (middle finger on power ring): 135x12 185x10 205x10 225x12 Seated DB Press: 100x4 110x4 110x6 V-bar Pushdowns: 254x12 209x12 219x15 Smith Reverse CG Bench: 265x12 245x10 245x10 Standing Single arm Cable Rows: 219x6 219x6 219x6 Seated Chest Press Machine: 200x6(hammer grip)200x6(normal grip) 200x12(hammer grip)200x8(normal grip) Deadlifts (toes at plates, form work): 135x ?? 225x ?? + 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

12-05-2006, 08:38 PM	#1113
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/5: Deadlift – ME Good session. My hamstrings are still sore as hell from all the pullthroughs and stuff on Friday so I knew today wouldn’t be a day for any 1rm attempts. Aimed for 5 pulls at 90%+ and got that handily. The texas dl bar is really nice. Really bendy, but I don’t notice that much during the pulls – maybe a tad easier off the floor, but that was hard to judge since my power off the floor today was pretty weak. That bar is sharp as hell – my thighs look like I walked through a rose garden a few times. Was really pleased with the GHR’s – I modified my form a bit and was able to finally do them without having to stop myself on a box at the bottom of each rep – felt really good. The rest of the stuff went as expected. Deadlifts (toes at plates, briefs, all reps deloaded): 135x12 225x4 315x2 405x1 545x1 585x1 600x2 585x2 Standing Cable Abduction: 100x12 90x12 90x12 Standing Cable Adduction: 100x12 90x12 90x12 GHRs (last 2 sets completely unassisted): bw x5 bw x5 bw x8 bw x8 Seated DB Curls: 75x6 65x6 65x6 Wide grip Pulldowns: 320x6 300x6 300x8 + 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

12-06-2006, 08:25 PM	#1116
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	you mention in the article about your deadlift needing to be trained directly for progress. Do you believe that is for everyone? __________________ 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

12-06-2006, 10:15 PM	#1119
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	hmm. maybe i'll consider it. My deadlift is my strongest lift, but it can always be stronger. The issue I am having is a place to fit it. I am really attacking my squat right now, so the majority of my ME work is a squat or squat variation. All my heavy pulling is done in partials. __________________ 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

12-06-2006, 10:36 PM	#1122
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	well that is good to hear out of your mouth. I squat with a very wide stance and pull sumo syle when i train it. My comp pull is conventional, but i am hoping to switch. Romanaz, i can't do that split with you. i have other things going on in my routine which wouldn't allow it. I am not doing speed every week. my RE work is essential for recovery. __________________ 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

12-07-2006, 01:47 AM	#1123
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/6: Power Yoga 55 minutes. My wrist has been feeling pretty decent so I gave power yoga a try tonite - first class in a few months. Damn it felt really nice to get some good stretches and holds in - was alot easier than I remember. Wrist held up well - its a little tender, but no more so than after a pressing session. __________________ 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

12-07-2006, 08:34 PM	#1124
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/7: Flat Bench – ME Great bench workout. Finally felt like I was in the groove on flat bench today and hit some good weights. CG Bench felt strong as well, despite the prior pressing work. Chins and rows were strong. First time doing heavyish db flyes since I hurt my pec months ago – felt really solid. Flat Bench (middle finger on power ring): 135x12 155x3 185x3 225x1 245x1 275x1 315x2 335x3 350x1 315x3 CG Bench: 245x4 280x4 265x5 Chins (narrow grip): +60x12 +60x10 +60x10 Wide grip Seated Cable Rows: 327x10 312x10 312x10 Incline DB Flyes (rotate each rep so palms are toward face): 60x12 70x12 80x12 Side Laterals (recovery work): 35x15 35x15 35x15 + 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