Spytech's INTENSE workout journal - Page 45

**MacTech** · 04-23-2007, 01:23 PM

You train like a beast... great numbers bro. Good luck with your new routine.

**spytech** · 04-23-2007, 05:10 PM

Quote:

Originally Posted by BigZeke

Why did you decide to change up your split?

Goals change, etc. I wanted to get back to alternating squat/deadlift ME days every other week instead of hitting both each week - mostly for injury prevention. I also want to build up my overall power/speed and conditioning, so I created a routine that lets me do all of that.

Quote:

Originally Posted by MacTech

You train like a beast... great numbers bro. Good luck with your new routine.

Thanks Mac

**BigZeke** · 04-23-2007, 05:32 PM

Quote:

Originally Posted by spytech

Goals change, etc. I wanted to get back to alternating squat/deadlift ME days every other week instead of hitting both each week - mostly for injury prevention. I also want to build up my overall power/speed and conditioning, so I created a routine that lets me do all of that.

Nice, can't wait to see that 700 pull

**spytech** · 04-23-2007, 07:38 PM

Quote:

Originally Posted by BigZeke

Nice, can't wait to see that 700 pull

Me either. I originally wanted to go for it this spring, but with the foot problems and all I will be really happy if I can get a crack at it by end of summer. Going to take my time getting back there.

**spytech** · 04-23-2007, 07:55 PM

4/23: Deadlift ME

Great workout. Foot felt good on the pulls. First time pulling without briefs from the floor since December, so my form was a bit rusty. Everything was easy, though. All assistance work felt great.

Sumo Deadlifts (all reps deloaded, 30s rests):
135x5
225x1
315x1
405x1
425x1
445x1
465x1
485x3

Standing Cable Adduction:
110x5
130x5
140x5

Seated Cable Hamstring Curl:
100x5
120x5
130x5

DB Plie Squats:
200x5
260x5
260x5

Ultra-wide Pulldowns:
216x5
228x5
252x5

Seated DB Curls:
75x5
75x5
75x5

+ stretching

**Ikaika** · 04-23-2007, 11:00 PM

Looking great as always big dog. What impact do you feel your briefs have on your pulls? Are they helpful for both traditional and sumo style deads or mostly just for hip support on the sumos? I've been toying with the idea of getting them for a while now and was curious to hear what you think.

**spytech** · 04-23-2007, 11:19 PM

Quote:

Originally Posted by Ikaika

Looking great as always big dog. What impact do you feel your briefs have on your pulls? Are they helpful for both traditional and sumo style deads or mostly just for hip support on the sumos? I've been toying with the idea of getting them for a while now and was curious to hear what you think.

Thanks I.

The briefs keep my hips very secure and tight. They allow me to rotate my hips under me when I pull and move my stance out a little wider. I cannot do either raw very well due to hip flexor instability that is just inherent - probably due to my long legs and past hip flexor tears.

I cannot pull conventional in my briefs since they are tailored for a wide stance - if I try to pull conventional they do not let me get my ass low enough prior to the pull and they shoot me forward as I come up. If I pulled conventional I probably would not bother with briefs as I use them primarily for hip support/health, and that is not really necessary when pulling conventional.

**spytech** · 04-24-2007, 06:10 PM

4/24: Conditioning – 45-60s rests between sets

This workout was BRUTAL. Finished in under 40 minutes. My body was pretty much shutdown by the time I got to my last 2 movements. 45-60s rests between sets.

Incline DB Press:
90x20
90x20
90x20

DB L-Laterals:
45x20
45x20
45x20

Hammer Chins:
x20
x20
x20

CG Pulldowns:
216x20
204x20
168x20

Rope Pushdowns (“hard tower”):
84x20
72x20
60x20

Seated Leg Extensions:
290x20
305x20
305x20

Seated Hamstring Curls:
210x20
210x20
210x20

+ stretching

**powerman2000** · 04-25-2007, 06:30 AM

Feel the burn.

**spytech** · 04-26-2007, 07:52 PM

4/26: Pressing ME

Good, but tough workout. My entire upper body was still very fatigued from Tuesday’s conditioning session and it really sapped my strength, but I managed to push through and have a good workout.

Bench Press (no leg drive):
135x12
135x12
155x1
185x1
225x1
245x1
275x1
295x1
315x1
325x1
315x1
295x1
275x1

CG Bench Press:
245x5
245x5
245x5

Incline DB Flyes:
80x5
90x5
90x5

Seated Rear Lateral Machine:
130x5
150x5
150x5

CG Pulldowns:
252x5
276x5
300x5

Seated GMs:
225x5
225x5
275x5

+ stretching

**spytech** · 04-27-2007, 07:48 PM

4/27: Speed – 10-15s rests between sets

This was a fun workout. Eased into squats, seeing as I haven’t done them in months – they felt pretty good. Pulls kept cramping my ass up, literally. Not used to pushing that hard/fast off the floor. Everything was nice and fast, as it should be.

Squats (narrow stance, few inches below //):
135x2
155x2
175x2
195x2
215x2
225x2
225x2
225x2
225x2
225x2

Deadlifts:
225x1
225x1
245x1
245x1
265x1
265x1
285x1
305x1
325x1
335x1

Bench Press:
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Pushdowns (“hard tower”):
72x2
72x2
72x2
72x2
72x2
84x2
84x2
84x2
84x2
84x2

Cable Pull-throughs:
132x2
132x2
132x2
132x2
132x2
156x2
156x2
156x2
156x2
156x2

Seated Military Press:
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2

+ stretching

Curl Master · 04-28-2007, 04:22 PM

Quote:

Originally Posted by spytech

4/24: Conditioning – 45-60s rests between sets

This workout was BRUTAL. Finished in under 40 minutes. My body was pretty much shutdown by the time I got to my last 2 movements. 45-60s rests between sets.

Incline DB Press:
90x20
90x20
90x20

DB L-Laterals:
45x20
45x20
45x20

Hammer Chins:
x20
x20
x20

CG Pulldowns:
216x20
204x20
168x20

Rope Pushdowns (“hard tower”):
84x20
72x20
60x20

Seated Leg Extensions:
290x20
305x20
305x20

Seated Hamstring Curls:
210x20
210x20
210x20

+ stretching

Nice workout killer endurance with the amount of reps and short rest periods.

**spytech** · 04-30-2007, 05:49 AM

Thanks C

**spytech** · 05-01-2007, 01:10 AM

4/30: Squat ME

Awesome session. Went into the gym with my legs sore as hell from squatting Friday and this weekend’s activities and squatted more than 225 for the first time since my foot fiasco three months ago. Squats felt easy, form was shit though – that will come back with time under the bar. Did SLDLs from the floor for the first time since I hurt my foot as well – they felt nice and easy. PR’d everything else, strength felt great.

Squats (narrow stance, few inches below \\):
135x5
155x1
185x1
225x1
275x1
295x1
315x1
315x1(atg)
335x1
355x1

SLDLs (from the floor):
315x5
365x5
405x5

DB Plie Squats:
300x5
300x5
300x5

Standing Cable Adduction:
130x5
150x5
150x5

Seated DB Curls:
80x5
80x5
80x5 + 80x5 seated db press superset

Ultra-wide Pulldowns:
240x5
264x5
276x5

+ stretching

**spytech** · 05-01-2007, 06:43 PM

5/1: Conditioning – 45-60s rests between sets

Total workout time: 32 minutes (8 minutes faster and 3 sets extra over last week's 40 minute, 21-set effort)

Awesome. Almost a repeat of last week’s conditioning session except that I swapped seated rows for chins, and kept my weightloads more constant instead of dropping off after the first set. My conditioning is already improved and I managed to do my main seven movements 10 minutes faster than it took me last week. As a result I threw in some biceps sets and still finished 8+ minutes faster than last week. Feel great right now, as opposed to feeling utterly destroyed last week after this session.

Incline DB Press:
90x20
90x20
90x20

DB L-Laterals:
45x20
45x20
45x20

CG Pulldowns:
216x20
216x20
180x20

Straight-bar Pushdowns (“hard tower”):
84x20
84x20
84x20

Seated Leg Extensions:
290x20
305x20
305x20

Seated Hamstring Curls:
210x20
210x20
210x20

Seated CG Cable Row:
204x20
204x20
204x20

Incline DB Curls:
35x20
35x20
35x20

+ stretching

04-23-2007, 01:23 PM	#1321
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	Re: Spytech's INTENSE workout journal You train like a beast... great numbers bro. Good luck with your new routine. __________________ Still going thru life one rep at a time. My training journal.

04-23-2007, 07:55 PM	#1325
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 4/23: Deadlift ME Great workout. Foot felt good on the pulls. First time pulling without briefs from the floor since December, so my form was a bit rusty. Everything was easy, though. All assistance work felt great. Sumo Deadlifts (all reps deloaded, 30s rests): 135x5 225x1 315x1 405x1 425x1 445x1 465x1 485x3 Standing Cable Adduction: 110x5 130x5 140x5 Seated Cable Hamstring Curl: 100x5 120x5 130x5 DB Plie Squats: 200x5 260x5 260x5 Ultra-wide Pulldowns: 216x5 228x5 252x5 Seated DB Curls: 75x5 75x5 75x5 + 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

04-23-2007, 11:00 PM	#1326
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,899 Recipes: 0 Rep Power: 221	Re: Spytech's INTENSE workout journal Looking great as always big dog. What impact do you feel your briefs have on your pulls? Are they helpful for both traditional and sumo style deads or mostly just for hip support on the sumos? I've been toying with the idea of getting them for a while now and was curious to hear what you think. __________________ No supplement can make up for the lack of a strong work ethic.

04-24-2007, 06:10 PM	#1328
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 4/24: Conditioning – 45-60s rests between sets This workout was BRUTAL. Finished in under 40 minutes. My body was pretty much shutdown by the time I got to my last 2 movements. 45-60s rests between sets. Incline DB Press: 90x20 90x20 90x20 DB L-Laterals: 45x20 45x20 45x20 Hammer Chins: x20 x20 x20 CG Pulldowns: 216x20 204x20 168x20 Rope Pushdowns (“hard tower”): 84x20 72x20 60x20 Seated Leg Extensions: 290x20 305x20 305x20 Seated Hamstring Curls: 210x20 210x20 210x20 + 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

04-25-2007, 06:30 AM	#1329
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: Spytech's INTENSE workout journal Feel the burn. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-26-2007, 07:52 PM	#1330
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 4/26: Pressing ME Good, but tough workout. My entire upper body was still very fatigued from Tuesday’s conditioning session and it really sapped my strength, but I managed to push through and have a good workout. Bench Press (no leg drive): 135x12 135x12 155x1 185x1 225x1 245x1 275x1 295x1 315x1 325x1 315x1 295x1 275x1 CG Bench Press: 245x5 245x5 245x5 Incline DB Flyes: 80x5 90x5 90x5 Seated Rear Lateral Machine: 130x5 150x5 150x5 CG Pulldowns: 252x5 276x5 300x5 Seated GMs: 225x5 225x5 275x5 + 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

04-27-2007, 07:48 PM	#1331
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 4/27: Speed – 10-15s rests between sets This was a fun workout. Eased into squats, seeing as I haven’t done them in months – they felt pretty good. Pulls kept cramping my ass up, literally. Not used to pushing that hard/fast off the floor. Everything was nice and fast, as it should be. Squats (narrow stance, few inches below //): 135x2 155x2 175x2 195x2 215x2 225x2 225x2 225x2 225x2 225x2 Deadlifts: 225x1 225x1 245x1 245x1 265x1 265x1 285x1 305x1 325x1 335x1 Bench Press: 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 Pushdowns (“hard tower”): 72x2 72x2 72x2 72x2 72x2 84x2 84x2 84x2 84x2 84x2 Cable Pull-throughs: 132x2 132x2 132x2 132x2 132x2 156x2 156x2 156x2 156x2 156x2 Seated Military Press: 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 + 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

04-30-2007, 05:49 AM	#1333
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal Thanks C __________________ 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

05-01-2007, 01:10 AM	#1334
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 4/30: Squat ME Awesome session. Went into the gym with my legs sore as hell from squatting Friday and this weekend’s activities and squatted more than 225 for the first time since my foot fiasco three months ago. Squats felt easy, form was shit though – that will come back with time under the bar. Did SLDLs from the floor for the first time since I hurt my foot as well – they felt nice and easy. PR’d everything else, strength felt great. Squats (narrow stance, few inches below \\): 135x5 155x1 185x1 225x1 275x1 295x1 315x1 315x1(atg) 335x1 355x1 SLDLs (from the floor): 315x5 365x5 405x5 DB Plie Squats: 300x5 300x5 300x5 Standing Cable Adduction: 130x5 150x5 150x5 Seated DB Curls: 80x5 80x5 80x5 + 80x5 seated db press superset Ultra-wide Pulldowns: 240x5 264x5 276x5 + 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