Spytech's INTENSE workout journal - Page 41

**NewSpawn** · 01-16-2007, 09:19 AM

hey spy........still crushing the barriers i see. haven't been by lately as my therapist said i must quit focusing on ur numbers so much.....the morphine helps the convulsions i use to have when i see ur numbers go up....lol. in all seriousness....great job spy. my first DC blast is under my belt and right now i am fighting the urge to use heavy poundage during my cruise. i did make some nice solid strength gains....but beating the log book during this next blast is going to be a challenge to say the least. hope mrs. spy and urself are doing well and the new year has been good to you so far. i been meaning to ask you if there is a mini spytech....if so i imagine his bench is about where mine is by now. anyway ...great job...congrats and keep on kickin ass man.

**spytech** · 01-16-2007, 08:26 PM

Quote:

Originally Posted by NewSpawn

hey spy........still crushing the barriers i see. haven't been by lately as my therapist said i must quit focusing on ur numbers so much.....the morphine helps the convulsions i use to have when i see ur numbers go up....lol. in all seriousness....great job spy. my first DC blast is under my belt and right now i am fighting the urge to use heavy poundage during my cruise. i did make some nice solid strength gains....but beating the log book during this next blast is going to be a challenge to say the least. hope mrs. spy and urself are doing well and the new year has been good to you so far. i been meaning to ask you if there is a mini spytech....if so i imagine his bench is about where mine is by now. anyway ...great job...congrats and keep on kickin ass man.

lol. GL with your next DC run and thanks for the kind words. Everything is going well here. No minis on the way yet, someday maybe.

**spytech** · 01-16-2007, 08:48 PM

1/16: Deadlift – ME

Back to the basics today. I was aiming for 5-7 pulls at 90%+, ended up getting 9 at 91-92%, setting a 4rm PR and tying my 3rm PR. Pulls felt pretty solid today. Concentrated going ATG on the wide smith squats instead of parallel - these killed my hams and glutes. Tried doing a set of GHR’s but the tendons behind my right knee were very unstable and simply not willing to do the workload, so I did high platform stiff legs. These really made my hams, glutes, and lower back burn. Finished off with some curls, pulldowns and abduction work, hitting PRs on them all. Feels great to be just focusing on getting a bunch of pulls in now instead of worrying about hitting 1rm’s every week.

Deadlifts (toes at plates, briefs, all reps deloaded):
135x12
225x4
315x3
405x1
545x1
600x2
600x4 (new 4rm)
605x3 (ties 3rm)
525x1 (double overhand hook grip + static hold)
525x1 (mixed grip + static hold)
495x1 (mixed grip + static hold)

Exaggerated Smith Squats (wide foot placement few feet in front of bar, ATG rom, mimicking sumo motion):
155x10
155x10
175x10

GHRs:
bw x5

Platform SLDLs (standing on 12” platform, bar on floor):
225x8
245x8
275x8

Cable Abduction:
95x12
95x12
95x12

Seated DB Curls:
100x5
85x6
85x6

Ultra-Wide grip Pulldowns:
228x6
228x6
228x6

+ stretching + stationary bike(15min)

**romanaz** · 01-16-2007, 11:00 PM

600x4

**DJSTARER** · 01-16-2007, 11:41 PM

12 inch platform? that is insane!

i don't even know if i can physically reach down that far

**romanaz** · 01-17-2007, 03:17 AM

Quote:

Originally Posted by DJSTARER

12 inch platform? that is insane!

i don't even know if i can physically reach down that far

that is what power yoga does for ya

**spytech** · 01-17-2007, 03:41 AM

Quote:

Originally Posted by DJSTARER

12 inch platform? that is insane!

i don't even know if i can physically reach down that far

Yeah it was long ROM, nice stretch.

**powerman2000** · 01-17-2007, 05:38 AM

Quote:

Originally Posted by spytech

Deadlifts (toes at plates, briefs, all reps deloaded):

That stance just blows me away how you can pull that much weight. Nice work!

Quote:

Originally Posted by spytech

Exaggerated Smith Squats (wide foot placement few feet in front of bar, ATG rom, mimicking sumo motion)

Hey spy, I started doing these same type of squats again two weeks ago. Largely because of your influence. I hadn't done these for probably 6 or 7 years and I finally realized the negative impact it was having on my legs and glutes by not doing them.

**spytech** · 01-17-2007, 07:05 AM

Quote:

Originally Posted by powerman2000

That stance just blows me away how you can pull that much weight. Nice work!

Hey spy, I started doing these same type of squats again two weeks ago. Largely because of your influence. I hadn't done these for probably 6 or 7 years and I finally realized the negative impact it was having on my legs and glutes by not doing them.

I have long legs, as you can see in the vids, which make pulling with a stance that wide pretty easy and comfortable for me.

Glad you like those squats - I started doing them on accident when I was trying to stretch out my tight hamstring/glute tie-in and figured they would make a great accessory movement since they hit the muscles that get the sumo pull started in the first place. So far so good.

**spytech** · 01-18-2007, 01:25 AM

1/17: GPP

Rode the stationary bike for a bit and played some badminton.

**DJSTARER** · 01-18-2007, 04:57 AM

hey spy, next time you take a vid to the gym, would u mind making a quick one of u performing these exagerated smyth squats. That would be awsome. If not, could u post a link where i could learn more about them.

**powerman2000** · 01-18-2007, 05:12 AM

Quote:

Originally Posted by DJSTARER

hey spy, next time you take a vid to the gym, would u mind making a quick one of u performing these exagerated smyth squats. That would be awsome. If not, could u post a link where i could learn more about them.

I'd rather see a vid of him playing badminton. :camer:

**Peaked_18** · 01-18-2007, 05:23 AM

I must say, I am impressed. And not just your weights.

**spytech** · 01-18-2007, 04:47 PM

Quote:

Originally Posted by DJSTARER

hey spy, next time you take a vid to the gym, would u mind making a quick one of u performing these exagerated smyth squats. That would be awsome. If not, could u post a link where i could learn more about them.

Check out this pic: http://www.e-weightloss-fitness.com/..._diet_2055.JPG

You see how her legs are well in front of the bar - that is how I start out, except with them still a little further out in front, and my stance is out wide, like my sumo stance.

Quote:

Originally Posted by Peaked_18

I must say, I am impressed. And not just your weights.

Thanks P

El Capitan · 01-18-2007, 05:05 PM

That chick is smokin

EC

01-16-2007, 08:48 PM	#1203
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	1/16: Deadlift – ME Back to the basics today. I was aiming for 5-7 pulls at 90%+, ended up getting 9 at 91-92%, setting a 4rm PR and tying my 3rm PR. Pulls felt pretty solid today. Concentrated going ATG on the wide smith squats instead of parallel - these killed my hams and glutes. Tried doing a set of GHR’s but the tendons behind my right knee were very unstable and simply not willing to do the workload, so I did high platform stiff legs. These really made my hams, glutes, and lower back burn. Finished off with some curls, pulldowns and abduction work, hitting PRs on them all. Feels great to be just focusing on getting a bunch of pulls in now instead of worrying about hitting 1rm’s every week. Deadlifts (toes at plates, briefs, all reps deloaded): 135x12 225x4 315x3 405x1 545x1 600x2 600x4 (new 4rm) 605x3 (ties 3rm) 525x1 (double overhand hook grip + static hold) 525x1 (mixed grip + static hold) 495x1 (mixed grip + static hold) Exaggerated Smith Squats (wide foot placement few feet in front of bar, ATG rom, mimicking sumo motion): 155x10 155x10 175x10 GHRs: bw x5 Platform SLDLs (standing on 12” platform, bar on floor): 225x8 245x8 275x8 Cable Abduction: 95x12 95x12 95x12 Seated DB Curls: 100x5 85x6 85x6 Ultra-Wide grip Pulldowns: 228x6 228x6 228x6 + stretching + stationary bike(15min) __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-16-2007, 11:41 PM	#1205
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	12 inch platform? that is insane! i don't even know if i can physically reach down that far __________________ 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

01-18-2007, 01:25 AM	#1210
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	1/17: GPP Rode the stationary bike for a bit and played some badminton. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-18-2007, 04:57 AM	#1211
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	hey spy, next time you take a vid to the gym, would u mind making a quick one of u performing these exagerated smyth squats. That would be awsome. If not, could u post a link where i could learn more about them. __________________ 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

01-18-2007, 05:05 PM	#1215
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	That chick is smokin EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-16-2007, 09:19 AM	#1201
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey spy........still crushing the barriers i see. haven't been by lately as my therapist said i must quit focusing on ur numbers so much.....the morphine helps the convulsions i use to have when i see ur numbers go up....lol. in all seriousness....great job spy. my first DC blast is under my belt and right now i am fighting the urge to use heavy poundage during my cruise. i did make some nice solid strength gains....but beating the log book during this next blast is going to be a challenge to say the least. hope mrs. spy and urself are doing well and the new year has been good to you so far. i been meaning to ask you if there is a mini spytech....if so i imagine his bench is about where mine is by now. anyway ...great job...congrats and keep on kickin ass man.

01-18-2007, 05:23 AM	#1213
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I must say, I am impressed. And not just your weights.