Spytech's INTENSE workout journal - Page 48

**BigZeke** · 07-23-2007, 09:27 AM

Spytech, I've been watching the latest deadlifting videos you posted and I noticed some things/had some questions.

1. In your 605x2 video, the lady doing the side lunges next to you checks out your ass.
2. What are those things you wrap around your shins?
3. What is that weird lean thing you do when you're setting up? Is that because of the briefs?

Thanks

**spytech** · 07-23-2007, 05:48 PM

Quote:

Originally Posted by BigZeke

Spytech, I've been watching the latest deadlifting videos you posted and I noticed some things/had some questions.

1. In your 605x2 video, the lady doing the side lunges next to you checks out your ass.
2. What are those things you wrap around your shins?
3. What is that weird lean thing you do when you're setting up? Is that because of the briefs?

Thanks

1. Can't blame her

2. Just neoprene ankle wraps - I wrap them around my shins at the main contact points with the bar so I don't keep ripping them open.

3. It is just my setup ritual. It helps my stretch my hips and abs out first before settling into my stance. If you look around for a while youll see alot of sumo pullers do a similar thing.

**BigZeke** · 07-23-2007, 06:29 PM

Quote:

Originally Posted by spytech

3. It is just my setup ritual. It helps my stretch my hips and abs out first before settling into my stance. If you look around for a while youll see alot of sumo pullers do a similar thing.

Thanks, I figured it was something like that. I'm new to the sumo pulling.

**haiz69** · 07-23-2007, 09:48 PM

Hey Spytech - I have been reading a lot of your stuff and I am going to start the Hybrid Strength and Hypertrophy program in a month or so as a part of my comeback from surgery.

Just wanted to say thanks for writing it up, as it looks great.

danman77220 · 07-23-2007, 10:18 PM

Quote:

Originally Posted by haiz69

Hey Spytech - I have been reading a lot of your stuff and I am going to start the Hybrid Strength and Hypertrophy program in a month or so as a part of my comeback from surgery.

Just wanted to say thanks for writing it up, as it looks great.

You won't be dissapointed, I'm doing his SHWSB program and I'm coming along great if I do say so myself

**spytech** · 07-23-2007, 11:45 PM

7/23 - Full Body – High Volume/Deload

Good session. 10lb increase on my 3×5 paused bench work - felt pretty strong, but still a bit tired. Squats were solid. Deload intensity on the rest of the stuff.

Squats - ATG:
45×12
135×3
205×3x5

Bench Press(reps at 280 paused):
135×12
155×3
185×3
225×3
280×3x5 (PR)

Wide grip Pulldowns:
180×5x4
180×10

JM Press:
115×5x3

Single arm Cable Pushdown:
60×10x3

Cable Pec Flye Machine:
120×20
150×20

Flat DB Flyes:
50×20

+stretching +abs (5×2 hanging pikes)

**spytech** · 07-24-2007, 03:36 AM

Quote:

Originally Posted by haiz69

Hey Spytech - I have been reading a lot of your stuff and I am going to start the Hybrid Strength and Hypertrophy program in a month or so as a part of my comeback from surgery.

Just wanted to say thanks for writing it up, as it looks great.

No problem - good luck on your recovery!

**spytech** · 07-25-2007, 06:43 PM

7/25 – Full Body – Moderate Volume/Deload

Nice. Squats are pain free and I can actually bounce a little off the bottom again instead of pausing everything slowly. Presses, curls, and chest work were all light easy sets. Really hammered the sumo SLDLs for a 15lb 2rep PR to kill last weeks 480×3 pr.

Squats - ATG:
135×3
165×3x2

Smith BTN Press:
105×5
175×5x4

Sumo SLDL (from the floor):
45×12
135×12
225×5
315×1
405×1
495×5 (PR)

Standing Wide grip EZ Curls:
115×10x5

Flat DB Bench (slow, very deep rom):
60×15x2

Cable Pec Flye Machine (slow, very deep rom):
150×20
150×12

Seated Leg Extension (rehab):
305×50+(PR)

+ stretching

**BigZeke** · 07-25-2007, 07:39 PM

Do you do anything for your hips since you pull sumo so often?

**spytech** · 07-25-2007, 09:38 PM

Quote:

Originally Posted by BigZeke

Do you do anything for your hips since you pull sumo so often?

Right now I am not doing anything for my hips/hams other than squats and sumo sldls. Before my clot I was doing alot of standing hip adduction/abduction work which helps a ton.

**spytech** · 07-27-2007, 06:36 PM

7/27 – Full Body – Low Volume/Deload

Enjoyable session. Bench feels like it is starting to click. I only managed 290×2 last week and hit 295×3 easy this week. Decided to push my rehab a bit harder on squats and went up to 275 instead of the scheduled 245 today. No pain and it was easy.

Squats - ATG:
135x12
185x3
225x3
275x3

Bench Press :
115x12
135x10
185x3
225x1
245x1
295x3
225x10

Close grip Chins (hands touching each other):
+30x12
+30x10x2

OH Rope Cable Extensions:
120x10x2
120x15

Cable Pec Flye Machine (slow, deep rom):
170x8
170x12

Flat DB Press (slow, deep rom):
80x8
80x12

+ stretching

**spytech** · 07-31-2007, 01:37 AM

7/30– Full Body – High Volume/High Intensity

Great workout. Stepping up the squats a bit again and they felt good. Did all my squat sets in about 5 minutes. Bench started out feeling like crap, but I finished really strong. I thought JM presses would be weak today, but I ended up easily setting a PR. Shrugs felt good; it felt nice to hold some weight. Afterwards I decided to do a power yoga class for the first time since winter and it kicked my ass, but it was good for the leg.

Squats - ATG:
45x12
135x3
185x3
235x3x4
235x5

Bench Press (sets at 285 paused):
135x12
185x3
225x1
245x1
285x3x5 (PR)

JM Press:
105x5
135x5
165x5 (PR)
135x5x2

Shrugs:
225x5
315x5
405x5
495x5
585x5

+ stretching + power yoga class (60min)

**Succio** · 07-31-2007, 01:42 AM

so when do you think you will be able to go hard and heavy again??

**spytech** · 07-31-2007, 01:58 AM

Quote:

Originally Posted by Succio

so when do you think you will be able to go hard and heavy again??

I've been pushing everything hard except squats, if that is what you are referring to. No hurry on squats as they are the most uncomfortable movement I can do (outside of sumo pulls) for my leg so I am taking the progress slow, but getting more aggressive on them. I expect by end of summer to be pushing them pretty hard. I don't plan on doing any sumo pulling until this fall/winter.

**spytech** · 08-02-2007, 03:00 AM

8/1 – Full Body – Moderate Volume/Moderate Intensity

I decided to give sumo sldls a break today. My back and hams were still sore from Monday so I opted for some direct hamstring work instead. Was pleasantly surprised to find GHR’s (unassisted, of course) pretty easy despite the leg and all. I am liking the slow paused db benching.

Squats - ATG:
45x12
135x5
190x3x2

Seated Rear Laterals:
40x5
50x5
60x5
70x5
80x5

GHRs (unassisted):
x5x3

Standing Hamstring Cable Curls:
72x5
108x5
120x5

Standing Wide grip EZ Curls:
135x8
160x8 (PR)
135x8x3

Flat DB Bench (paused, slow deep reps):
100x10
100x12

Flat DB Flyes:
90x8

+ stretching +abs (10×2 hanging pikes, 10×2 standing cable crunches)

07-23-2007, 09:27 AM	#1411
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Spytech's INTENSE workout journal Spytech, I've been watching the latest deadlifting videos you posted and I noticed some things/had some questions. 1. In your 605x2 video, the lady doing the side lunges next to you checks out your ass. 2. What are those things you wrap around your shins? 3. What is that weird lean thing you do when you're setting up? Is that because of the briefs? Thanks __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

07-23-2007, 09:48 PM	#1414
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	Re: Spytech's INTENSE workout journal Hey Spytech - I have been reading a lot of your stuff and I am going to start the Hybrid Strength and Hypertrophy program in a month or so as a part of my comeback from surgery. Just wanted to say thanks for writing it up, as it looks great. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

07-23-2007, 11:45 PM	#1416
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/23 - Full Body – High Volume/Deload Good session. 10lb increase on my 3×5 paused bench work - felt pretty strong, but still a bit tired. Squats were solid. Deload intensity on the rest of the stuff. Squats - ATG: 45×12 135×3 205×3x5 Bench Press(reps at 280 paused): 135×12 155×3 185×3 225×3 280×3x5 (PR) Wide grip Pulldowns: 180×5x4 180×10 JM Press: 115×5x3 Single arm Cable Pushdown: 60×10x3 Cable Pec Flye Machine: 120×20 150×20 Flat DB Flyes: 50×20 +stretching +abs (5×2 hanging pikes) __________________ 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

07-25-2007, 06:43 PM	#1418
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/25 – Full Body – Moderate Volume/Deload Nice. Squats are pain free and I can actually bounce a little off the bottom again instead of pausing everything slowly. Presses, curls, and chest work were all light easy sets. Really hammered the sumo SLDLs for a 15lb 2rep PR to kill last weeks 480×3 pr. Squats - ATG: 135×3 165×3x2 Smith BTN Press: 105×5 175×5x4 Sumo SLDL (from the floor): 45×12 135×12 225×5 315×1 405×1 495×5 (PR) Standing Wide grip EZ Curls: 115×10x5 Flat DB Bench (slow, very deep rom): 60×15x2 Cable Pec Flye Machine (slow, very deep rom): 150×20 150×12 Seated Leg Extension (rehab): 305×50+(PR) + stretching __________________ 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

07-25-2007, 07:39 PM	#1419
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Spytech's INTENSE workout journal Do you do anything for your hips since you pull sumo so often? __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

07-27-2007, 06:36 PM	#1421
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/27 – Full Body – Low Volume/Deload Enjoyable session. Bench feels like it is starting to click. I only managed 290×2 last week and hit 295×3 easy this week. Decided to push my rehab a bit harder on squats and went up to 275 instead of the scheduled 245 today. No pain and it was easy. Squats - ATG: 135x12 185x3 225x3 275x3 Bench Press : 115x12 135x10 185x3 225x1 245x1 295x3 225x10 Close grip Chins (hands touching each other): +30x12 +30x10x2 OH Rope Cable Extensions: 120x10x2 120x15 Cable Pec Flye Machine (slow, deep rom): 170x8 170x12 Flat DB Press (slow, deep rom): 80x8 80x12 + stretching __________________ 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

07-31-2007, 01:37 AM	#1422
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/30– Full Body – High Volume/High Intensity Great workout. Stepping up the squats a bit again and they felt good. Did all my squat sets in about 5 minutes. Bench started out feeling like crap, but I finished really strong. I thought JM presses would be weak today, but I ended up easily setting a PR. Shrugs felt good; it felt nice to hold some weight. Afterwards I decided to do a power yoga class for the first time since winter and it kicked my ass, but it was good for the leg. Squats - ATG: 45x12 135x3 185x3 235x3x4 235x5 Bench Press (sets at 285 paused): 135x12 185x3 225x1 245x1 285x3x5 (PR) JM Press: 105x5 135x5 165x5 (PR) 135x5x2 Shrugs: 225x5 315x5 405x5 495x5 585x5 + stretching + power yoga class (60min) __________________ 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

07-31-2007, 01:42 AM	#1423
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	Re: Spytech's INTENSE workout journal so when do you think you will be able to go hard and heavy again?? __________________ SUPPLEMENTS.NET REP