Spytech's INTENSE workout journal - Page 50

**DJSTARER** · 08-29-2007, 04:11 PM

i find my cardiovascular endurance dies before my muscular endurance during those sets.

Note: i just got back from a 40min cardio sessions, so no one yell at me

**romanaz** · 08-29-2007, 04:23 PM

Quote:

Originally Posted by DJSTARER

i find my cardiovascular endurance dies before my muscular endurance during those sets.

Note: i just got back from a 40min cardio sessions, so no one yell at me

cardio?? blasphemy!

**spytech** · 08-29-2007, 05:51 PM

Quote:

Originally Posted by haiz69

Now your just showing off.

Quote:

Originally Posted by romanaz

just wait until he starts doing singles for sumo deadlifts again.

lol

Quote:

Originally Posted by DJSTARER

i find my cardiovascular endurance dies before my muscular endurance during those sets.

Yeah, definitely - at least on full body movements.

**spytech** · 08-30-2007, 03:16 AM

8/29 – Full Body – High Volume/High Intensity

I went into this workout feeling pretty good – just some general leg/hip fatigue and stiffness from squats, but no soreness anywhere. I was planning on going easy on SLDLs since I pushed hard the last two weeks, and the warm-ups felt too heavy for warmup weights. I decided to just go by feel/instinct, and that yielded a 10lb double pr – with both reps from a dead stop as well (instead of touching and going on the second rep). That was pretty nice and unexpected. I don’t know where to start about sumo high pulls – what an odd and different movement, but my god they kicked my ass. They are a very tough movement, and great for sumo pulling – I can tell that already. My hips, rear delts, traps, upper back, etc. were all burning like crazy after doing these. I got some good height on every pull, getting the bar to around mouth level. Laterals and curls were standard fare, and the epic set burned like crazy. Good times.

Sumo SLDL (all reps deloaded):
135×12
225×1
315×1
405×1
475×1
500×1
545×2 (PR)
405×5

Sumo High Pulls (pulling bar to mouth level):
135×5
155×5
175×5
195×5
215×5 (PR)

Standing Side Laterals:
50×5
55×5
60×5
70×5
75×5

Preacher Curls:
95×12
105×12
115×12

Wide-grip EZ Curls:
135×12x2

Seated Leg Extensions (epic set):
210×150-150×100 (PR)

Cable Crossovers:
72×15
84×15x3
84×20

+ stretching + abs

**romanaz** · 08-30-2007, 04:38 AM

I assume double overhand for sumo high pulls?

**spytech** · 08-30-2007, 05:07 AM

Quote:

Originally Posted by romanaz

I assume double overhand for sumo high pulls?

yeah

**romanaz** · 08-30-2007, 05:17 AM

Quote:

Originally Posted by spytech

yeah

you must have some long ass arms, cuz I don't think I could take sumo stance and be able to pull it that high like that
lol

outta try some sumo powercleans or so

**spytech** · 08-30-2007, 06:28 AM

Quote:

Originally Posted by romanaz

you must have some long ass arms, cuz I don't think I could take sumo stance and be able to pull it that high like that
lol

outta try some sumo powercleans or so

Doesnt have anything to do with arm length really. How high you can get the bar is dictated by how much explosiveness you can get out of your pull/hip extension. My arms are relaxed the entire pull.

**bigDman** · 08-30-2007, 06:57 PM

crazy power spytech

**spytech** · 08-30-2007, 10:56 PM

Quote:

Originally Posted by bigDman

crazy power spytech

Thanks man

**DJSTARER** · 08-30-2007, 11:13 PM

Quote:

Originally Posted by spytech

8/29 – Full Body – High Volume/High Intensity

I went into this workout feeling pretty good – just some general leg/hip fatigue and stiffness from squats, but no soreness anywhere. I was planning on going easy on SLDLs since I pushed hard the last two weeks, and the warm-ups felt too heavy for warmup weights. I decided to just go by feel/instinct, and that yielded a 10lb double pr – with both reps from a dead stop as well (instead of touching and going on the second rep). That was pretty nice and unexpected. I don’t know where to start about sumo high pulls – what an odd and different movement, but my god they kicked my ass. They are a very tough movement, and great for sumo pulling – I can tell that already. My hips, rear delts, traps, upper back, etc. were all burning like crazy after doing these. I got some good height on every pull, getting the bar to around mouth level. Laterals and curls were standard fare, and the epic set burned like crazy. Good times.

Sumo SLDL (all reps deloaded):
135×12
225×1
315×1
405×1
475×1
500×1
545×2 (PR)
405×5

Sumo High Pulls (pulling bar to mouth level):
135×5
155×5
175×5
195×5
215×5 (PR)

Standing Side Laterals:
50×5
55×5
60×5
70×5
75×5

Preacher Curls:
95×12
105×12
115×12

Wide-grip EZ Curls:
135×12x2

Seated Leg Extensions (epic set):
210×150-150×100 (PR)

Cable Crossovers:
72×15
84×15x3
84×20

+ stretching + abs

i've seen a very locked hip sumo highpull down by some experienced lifters

**spytech** · 08-31-2007, 12:22 AM

Quote:

Originally Posted by DJSTARER

i've seen a very locked hip sumo highpull down by some experienced lifters

Very locked hip sumo high pull? What do you mean?

**spytech** · 08-31-2007, 09:58 PM

8/31 – Full Body – Very High Volume/Very High Intensity

Fantastic. Bench finally clicked for once and it felt great. Did all my singles flat backed and came within 5lbs of my arched PR already. Not bad at all. ATG squats kicked ass. Felt real nice to get 405 on my back again and then dunk it a few times. Arms were strong, pull-ups were strong, and exaggerated flat db presses are my new favorite chest movement. 505 rep epic set to finish things off.

Bench Press:
135×12
155×12
185×1
225×1
275×1
305×1
315×1
325×1
335×1
345×1 (PR)
275×5

ATG Squats:
135×12
225×1
315×1
365×1
385×1
405×2

V-bar Pushdowns:
244×5
254×5 (PR)
259×5 (PR)

Wide-grip Pullups:
+50×5
+70×5 (PR)
+50×5

Alternating DB Hammer Curls:
70×6
90×6
110×6 (PR)

Exaggerated Flat DB Press (lowering db’s few inches below chest):
80×12
90×12x2 (PR)

Seated Ham Curls (epic set):
150×250-100×255 (PR)

+ stretching

**romanaz** · 08-31-2007, 10:43 PM

jesus titty ****ing christ

505 reps?

08-29-2007, 04:11 PM	#1471
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Spytech's INTENSE workout journal i find my cardiovascular endurance dies before my muscular endurance during those sets. Note: i just got back from a 40min cardio sessions, so no one yell at me __________________ 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

08-30-2007, 03:16 AM	#1474
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 8/29 – Full Body – High Volume/High Intensity I went into this workout feeling pretty good – just some general leg/hip fatigue and stiffness from squats, but no soreness anywhere. I was planning on going easy on SLDLs since I pushed hard the last two weeks, and the warm-ups felt too heavy for warmup weights. I decided to just go by feel/instinct, and that yielded a 10lb double pr – with both reps from a dead stop as well (instead of touching and going on the second rep). That was pretty nice and unexpected. I don’t know where to start about sumo high pulls – what an odd and different movement, but my god they kicked my ass. They are a very tough movement, and great for sumo pulling – I can tell that already. My hips, rear delts, traps, upper back, etc. were all burning like crazy after doing these. I got some good height on every pull, getting the bar to around mouth level. Laterals and curls were standard fare, and the epic set burned like crazy. Good times. Sumo SLDL (all reps deloaded): 135×12 225×1 315×1 405×1 475×1 500×1 545×2 (PR) 405×5 Sumo High Pulls (pulling bar to mouth level): 135×5 155×5 175×5 195×5 215×5 (PR) Standing Side Laterals: 50×5 55×5 60×5 70×5 75×5 Preacher Curls: 95×12 105×12 115×12 Wide-grip EZ Curls: 135×12x2 Seated Leg Extensions (epic set): 210×150-150×100 (PR) Cable Crossovers: 72×15 84×15x3 84×20 + stretching + abs __________________ 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

08-30-2007, 06:57 PM	#1479
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: Spytech's INTENSE workout journal crazy power spytech __________________ COME CHECK OUT MY JOURNAL

08-31-2007, 09:58 PM	#1483
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 8/31 – Full Body – Very High Volume/Very High Intensity Fantastic. Bench finally clicked for once and it felt great. Did all my singles flat backed and came within 5lbs of my arched PR already. Not bad at all. ATG squats kicked ass. Felt real nice to get 405 on my back again and then dunk it a few times. Arms were strong, pull-ups were strong, and exaggerated flat db presses are my new favorite chest movement. 505 rep epic set to finish things off. Bench Press: 135×12 155×12 185×1 225×1 275×1 305×1 315×1 325×1 335×1 345×1 (PR) 275×5 ATG Squats: 135×12 225×1 315×1 365×1 385×1 405×2 V-bar Pushdowns: 244×5 254×5 (PR) 259×5 (PR) Wide-grip Pullups: +50×5 +70×5 (PR) +50×5 Alternating DB Hammer Curls: 70×6 90×6 110×6 (PR) Exaggerated Flat DB Press (lowering db’s few inches below chest): 80×12 90×12x2 (PR) Seated Ham Curls (epic set): 150×250-100×255 (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