Spytech's INTENSE workout journal - Page 55

**spytech** · 12-21-2007, 07:17 PM

12/21 – C2

I have not done heavy ATG Squats in 6 weeks due to my tender calves so today I decided to go for a new PR before the end of the year since they have been feeling decent. I ended up tying my previous PR, and then beating it by 10lbs and doubling it. Very nice. The BTB pushdowns with the bands were pretty sweet once I figured out how to set them up properly and get the best rom with them. I have not done hammer chins in ages due to my forearm tendonitis and teres minor strain, so today I started easing back into them. Nothing too crazy, but they felt good.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Seated Cable Rows
Seated Ham Curls
Seated Leg Extensions
Standing DB Press

Bench Press:
135×20
155×12
185×10
225×3
275×1
315×1
335×1
315×3
245×15x2
245×12

ATG Squats:
135×5
225×1
315×1
405×1
455×1 (PR)
465×2 (PR)
405×4

Behind-the-back Pushdowns with Blue Bands:
blue bands x8-15×6 (PR)

Incline DB Press:
100×15x2
100×20

Hammer Chins:
+45×5
+90×5
+90×6

Seated Calf Raise:
115×20
160×20x2
205×20

+ stretching + abs (standing crunches with blue band, 15×3)

**bigDman** · 12-22-2007, 04:03 PM

I havnt been in hear for a while... and I am throughly impressed

**spytech** · 12-23-2007, 12:26 AM

Thanks D

**spytech** · 12-23-2007, 09:33 PM

12/23 - A1

Due to holiday hours at the gym I had to bump my workout that would normally be tomorrow up to today. I was not sure if I would be able to stay on my bench progression since I just benched Friday, but I felt strong and blasted through the target weight. Squats were fast. Rows were strong and easy, but I did not want to push my forearm too much now that it is finally almost totally pain free.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Lat Pulldowns
Standing DB Press

Bench Press:
135×20
155×12
185×8
225×3
275×1
310×3x4 (PR)
310×4
225×12

DE Wide-stance Box Squats:
265+greens x2×7
265+greens x8×1

JM Press:
95×6
115×6
135×6
145×6
135×6

Behind-the-Back Pushdowns:
blue bands x12×3

Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
225×5
275×5
300×5 (PR)
315×5 (PR)
330×5 (PR)

Standing Straight-arm Lat Pushdowns:
204×12
219×8 (PR)
204×10

Standing Concentration Curls:
65×10x4

+ stretching + abs (6 sets of 12, standing cable crunches)

**spytech** · 12-27-2007, 02:29 AM

12/26 – B1

Perfect deadlift session. I started this year with a big deadlift PR in my first session (660), so it is only fitting that in my last session of the year, after all the injuries and setbacks this year, I beat it twice. Both pulls felt great, and were a lot smoother than my previous 660 pull and not as much of a grind. SLDLs against the bands are brutal. Accessory work went well. Great workout. The pre-clot deadlift 1rm was the last remaining PR that I had not broken since my clot recovery, and now it is done.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
Cable Pushdowns
Lat Pulldowns
Seated Rows
Leg Extensions

Deadlift (single-ply briefs):
135×10
225×1
405×1
495×1
585×1
665×1 (PR)
670×1 (PR)
605×1
600×1

Conventional SLDL against Doubled Bands (from floor, reps deloaded):
405+greens x1 (PR)
405+purples x3×2 (PR)
425+purples x3 (PR)

Standing OH DB Press:
75×10
85×10
90×10 (PR)

Preacher Curls:
85×12
95×12
105×12
115×12
125×12

Reverse Curls:
purple band x12
green band x12×2 (PR)

Standing Straight-arm Close-grip Lat Pushdowns:
204×12 (PR)
192×12x2 (PR)

+ stretching + power yoga (30min)

**romanaz** · 12-27-2007, 03:29 AM

not bad, 670d @ 230lbs? almost @ 3x bw then. impressive

**spytech** · 12-27-2007, 03:56 AM

Quote:

Originally Posted by romanaz

not bad, 670d @ 230lbs? almost @ 3x bw then. impressive

I've hit 3x bw pulls before when I hit 650-655-660 all at 216-218, but those were in my 2-ply really tight/supportive briefs.

This time around all my DL PR's have been in these loose cheap single-ply briefs

**romanaz** · 12-27-2007, 04:05 AM

Quote:

Originally Posted by spytech

I've hit 3x bw pulls before when I hit 650-655-660 all at 216-218, but those were in my 2-ply really tight/supportive briefs.

This time around all my DL PR's have been in these loose cheap single-ply briefs

hows the hitching on the 670? :geek:

**spytech** · 12-27-2007, 05:10 AM

Quote:

Originally Posted by romanaz

hows the hitching on the 670? :geek:

No hitching. I don't recall ever having to hitch a lift to get it.

**romanaz** · 12-27-2007, 05:31 AM

Quote:

Originally Posted by spytech

No hitching. I don't recall ever having to hitch a lift to get it.

ah alright, I just remember seeing a video of yours hitching a little bit, but I might have been wrong.

Good to hear, I know a guy who has a deadlift similar to yours who hitchs heavier weights in training and make slightly less at competition w/o a hitch.

**spytech** · 12-27-2007, 05:49 AM

Quote:

Originally Posted by romanaz

ah alright, I just remember seeing a video of yours hitching a little bit, but I might have been wrong.

Good to hear, I know a guy who has a deadlift similar to yours who hitchs heavier weights in training and make slightly less at competition w/o a hitch.

In my 660 vid it might look like I hitch a bit because I almost lose the weight forward and the bar dips a bit before I get my leverage back and lock it out.

My lockout is the best part of my lift, so I never have to hitch anything.

**romanaz** · 12-27-2007, 05:58 AM

Quote:

Originally Posted by spytech

In my 660 vid it might look like I hitch a bit because I almost lose the weight forward and the bar dips a bit before I get my leverage back and lock it out.

My lockout is the best part of my lift, so I never have to hitch anything.

good thing to hear, most people are bad at lockout

**BigZeke** · 12-27-2007, 08:34 PM

Quote:

Originally Posted by spytech

I've hit 3x bw pulls before when I hit 650-655-660 all at 216-218, but those were in my 2-ply really tight/supportive briefs.

This time around all my DL PR's have been in these loose cheap single-ply briefs

Nice work! Do you find the briefs add any weight or are they mostly for hip support?

**spytech** · 12-27-2007, 09:27 PM

Thanks Z. Unlike my titan boss briefs which have a ton of support, these briefs might add just a few pounds at best. They are pretty loose and are just enough to keep my hips tight and healthy. They probably add about 20lbs on my squat, which isn't a whole lot as far as briefs go.

When my leg's swelling goes down another inch or so I think I will be able to fit into the titan boss briefs again and start shooting for some big numbers, both on the deadlift and squat. Who knows though...my raw strength on my pull feels so strong right now I might not get any benefit from the boss briefs either, like I used to.

12-21-2007, 07:17 PM	#1621
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 12/21 – C2 I have not done heavy ATG Squats in 6 weeks due to my tender calves so today I decided to go for a new PR before the end of the year since they have been feeling decent. I ended up tying my previous PR, and then beating it by 10lbs and doubling it. Very nice. The BTB pushdowns with the bands were pretty sweet once I figured out how to set them up properly and get the best rom with them. I have not done hammer chins in ages due to my forearm tendonitis and teres minor strain, so today I started easing back into them. Nothing too crazy, but they felt good. Warmups – 2 sets of 20 for each movement: Cuban Rotations Cable Pushdowns Seated Cable Rows Seated Ham Curls Seated Leg Extensions Standing DB Press Bench Press: 135×20 155×12 185×10 225×3 275×1 315×1 335×1 315×3 245×15x2 245×12 ATG Squats: 135×5 225×1 315×1 405×1 455×1 (PR) 465×2 (PR) 405×4 Behind-the-back Pushdowns with Blue Bands: blue bands x8-15×6 (PR) Incline DB Press: 100×15x2 100×20 Hammer Chins: +45×5 +90×5 +90×6 Seated Calf Raise: 115×20 160×20x2 205×20 + stretching + abs (standing crunches with blue band, 15×3) __________________ 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

12-23-2007, 12:26 AM	#1623
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal Thanks D __________________ 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

12-23-2007, 09:33 PM	#1624
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 12/23 - A1 Due to holiday hours at the gym I had to bump my workout that would normally be tomorrow up to today. I was not sure if I would be able to stay on my bench progression since I just benched Friday, but I felt strong and blasted through the target weight. Squats were fast. Rows were strong and easy, but I did not want to push my forearm too much now that it is finally almost totally pain free. Warmups – 2 sets of 20 for each movement: Cuban Rotations Cable Pushdowns Lat Pulldowns Standing DB Press Bench Press: 135×20 155×12 185×8 225×3 275×1 310×3x4 (PR) 310×4 225×12 DE Wide-stance Box Squats: 265+greens x2×7 265+greens x8×1 JM Press: 95×6 115×6 135×6 145×6 135×6 Behind-the-Back Pushdowns: blue bands x12×3 Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel): 225×5 275×5 300×5 (PR) 315×5 (PR) 330×5 (PR) Standing Straight-arm Lat Pushdowns: 204×12 219×8 (PR) 204×10 Standing Concentration Curls: 65×10x4 + stretching + abs (6 sets of 12, standing cable crunches) __________________ 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

12-27-2007, 02:29 AM	#1625
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 12/26 – B1 Perfect deadlift session. I started this year with a big deadlift PR in my first session (660), so it is only fitting that in my last session of the year, after all the injuries and setbacks this year, I beat it twice. Both pulls felt great, and were a lot smoother than my previous 660 pull and not as much of a grind. SLDLs against the bands are brutal. Accessory work went well. Great workout. The pre-clot deadlift 1rm was the last remaining PR that I had not broken since my clot recovery, and now it is done. Warmups – 2 sets of 20 for each movement: Cuban Rotations Standing DB Press Cable Pushdowns Lat Pulldowns Seated Rows Leg Extensions Deadlift (single-ply briefs): 135×10 225×1 405×1 495×1 585×1 665×1 (PR) 670×1 (PR) 605×1 600×1 Conventional SLDL against Doubled Bands (from floor, reps deloaded): 405+greens x1 (PR) 405+purples x3×2 (PR) 425+purples x3 (PR) Standing OH DB Press: 75×10 85×10 90×10 (PR) Preacher Curls: 85×12 95×12 105×12 115×12 125×12 Reverse Curls: purple band x12 green band x12×2 (PR) Standing Straight-arm Close-grip Lat Pushdowns: 204×12 (PR) 192×12x2 (PR) + stretching + power yoga (30min) __________________ 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

12-27-2007, 09:27 PM	#1634
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal Thanks Z. Unlike my titan boss briefs which have a ton of support, these briefs might add just a few pounds at best. They are pretty loose and are just enough to keep my hips tight and healthy. They probably add about 20lbs on my squat, which isn't a whole lot as far as briefs go. When my leg's swelling goes down another inch or so I think I will be able to fit into the titan boss briefs again and start shooting for some big numbers, both on the deadlift and squat. Who knows though...my raw strength on my pull feels so strong right now I might not get any benefit from the boss briefs either, like I used to. __________________ 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