spytech

2/6 - B1

Great workout tonight. Finally hit the 7 plate deadlift milestone, then added 5 pounds and ripped it again for a 10lb cumulative PR. Lockout strength was ridiculous, but I was slow off the floor so this next cycle I will be doing elevated and ultra wide pulls against bands to reinforce my lockout, and starting strength. Sumo SLDLs were cake, but my right glute was cramping up fiercely so I switched to ultra wide stance pulls, which hurt even more. Hopefully continuous ultra wide stance work and sldls will get rid of it. CG OH presses were challenging, but felt good on the delts.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
JM Presses
Pulldowns
Pushdowns
Leg Extensions
Leg Curls
Seated Pec Flye

Deadlift (briefs):
135×10
225×3
405×1
495×1
585×1
675×1 (PR)
680×1 (PR)
610×2
610×1

Sumo SLDL (from floor):
495×3x2

Ultra-wide Stance Deadlift:
315×3
365×3 (PR)

DB Snatch:
100×10

CG Standing OH Press:
135×10
155×10
175×10 (PR)
195×5 (PR)
205×4 (PR)
155×12

Standing OH Press:
205×4

Seated Calf Raise:
205×10x2
230×10
250×10

Stability Ball Cable Flye:
60×15
80×15 (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

romanaz

almost to 700!

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

spytech

getting there

__________________
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

spytech

2/8 - C1

Nice workout - better than last Friday’s session. Narrow grip inclines (middle fingers on rings) aren’t very kind to my shoulders so I don’t think I will be doing them too often. Squats were cake, despite my core and legs being beat up from pulling on Wednesday. Cruised through assistance work with moderate intensity - nothing crazy there.

Next week I will be going back to my 4/day week Westside split (M-W-H-F)

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
JM Presses
BB Curls
Pulldowns
Leg Extensions
Leg Curls
Seated Pec Flye

Incline Bench Press (narrow grip):
135×12
155×10
185×8
225×6
275×3
295×2
305×1x2 (PR)
275×3
225×10

DE Wide-stance Box Squat:
225+blues x2×8

Wide-grip Shrugs:
315×10
405×10x2

Flat DB Press:
120×10x2
120×12

V-bar Pushdowns (hard tower):
108×6
120×6
132×8 (PR)

Single-leg Leg Extensions:
290×6 (PR)
245×6

Leg Extensions:
305×30

+ stretching + abs (7 sets standing cable work) + foam roller

__________________
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

spytech

2/11 - Bench ME

First day back on the WSB split and it felt great. Nice intense workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
JM Presses
BB Curls
Pulldowns
Pushdowns

Incline Bench Press:
135×12
155×12
185×10
225×8
285×3x4 (PR)
285×4 (PR)
245×10
225×15

Smith Reverse CG Bench:
245×5
305×4 (PR)
285×5

V-bar Pushdowns:
204×7
249×7
259×7 (PR)
204×7

CG Pulldowns:
264×10
288×10
300×12 (PR)

Stability Ball Cable Flyes:
80×15
90×12x2 (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

spytech

2/13 - Squat ME

Strong squatting tonight. 25lb PR overall. All my accessory work felt great. Band hyperextensions really smoked my lower back, in a good way.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
OH Extensions
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Wide-stance Squat (briefs):
135×12
225×6
315×1
405×1
495×1
585×1
605×1 (PR)
625×1 (PR)
585×1
495×5

Seated Cable Row:
312×5
357×5
402×7 (PR)

Banded 45-degree Hypers:
+1 purple x10
+2 purples x10
+2 purples + 2 reds x12 (PR)

GHRs:
bw x5
bw+70×5 (PR)
bw+50×7 (PR)

Wide-grip EZ Curls:
115×12
135×12
155×12 (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

romanaz

thats it? 625? pffft

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

spytech

Give me a break, I'm still a little beat up from pulling 680 last week, lol.

__________________
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

spytech

2/14 - Bench DE

Enjoyable workout. This was my first time ever using bands for benching and I really like how they felt. Really hammered my chest - much more than normal benching does. First time doing rack lockouts, too. They were pretty hard on the wrists, but I will keep them in for a while and see how they help my bench (or not). Stability ball OH DB presses are quite tough. The new arc trainer cardio machine is brutal.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
JM Press
DB Curls
Lat Row Machine
Seated Chest Press

DE Bench (bands doubled):
145+reds x3×8

Stability Ball OH DB Press:
60×12
85×7x2 (PR)

Rack Lockouts:
135×5
315×3
365×3
405×5
425×5
445×5 (PR)

Ultra-wide grip Pullups:
bw x12×3

+ stretching + arc trainer (10 min)

__________________
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

spytech

2/15 - Deadlift DE

Good workout. Ultra-wide pulls felt pretty decent today - not too much cramping in my right glute like they normally cause.

Warmups – 2 sets of 20 for each movement:
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Ultra-wide Sumo Deadlift (reps deloaded):
340×2x8

Seated Band Hamstring Curls:
purple bands x12×5 (PR)

Band Good Mornings:
blue x15
blue+purple x15 (PR)
blue+purple x20 (PR)

Single-leg Leg Extensions:
250×10
210×15x2

Cable Face Pulls:
132×5
144×7
156×7 (PR)

Single-arm DB Hammer Curls:
110×5
150×5
150×8 (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

spytech

2/18 - Bench ME

Intense workout. Strong all-around.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
BB Curls
Rope Pushdowns
Pulldowns
Seated Pec Flye Machine

Bench Press:
135×20
155×12
185×12
225×10
275×2
325×2x4 (PR)
325×3 (PR)
225×20x2 (feet up)

Side Laterals (rotation with thumbs down):
35×15
40×15
45×15 (PR)

Lying Triceps Extension (EZ Bar):
95×15
115×15
135×12 (PR)
115×15

Wide-grip Pulldowns:
264×12 (PR)
228×12x2

Stability Ball Cable Flyes:
90×12
100×12 (PR)
80×15

+ 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

spytech

2/20 - Deadlift ME

Good pulling. I haven’t done pulls standing on the 100’s (about 4″ extra rom) since last January before my foot injury, and managed to beat my PR by 40lbs despite not pushing them too hard - not bad. SLDLs were nice and strong.

Warmups – 2 sets of 20 for each movement:
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Elevated Deadlift (standing on 100’s, 4″ of extra rom):
135×6
225×3
405×3
495×2
545×1x2 (PR)
495×1
405×3

Conventional SLDLs (from floor):
405×7
455×7
505×7 (PR)

Wide-grip BB Rows:
275×5
325×5 (PR)
345×5 (PR)

45-degree Hyper Extensions:
blue band x7 (PR)
blue+purple band x7×2 (PR)

DB Hammer Curls:
80×12x3
60×20

Seated Calf Raise:
180×20
225×20
250×25
225×20

+ 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

spytech

2/21 - Bench DE

Good session - I really enjoy doing DE bench with bands. Moved my grip in closer on rack lockouts to hit my triceps harder. The arc trainer didn’t kill me this week like it did last week - good sign.

Warmups – 2 sets of 20 for each movement:
OH Press
Cuban Rotations
JM Press
BB Curls
Pulldowns

DE Bench (bands doubled):
160+minis x3×8

Rack Lockouts (narrow grip):
405×5x3 (PR)

Seated OH Press:
225×7x3

Close-grip Hammer Chins:
+25×12
+50×12
+25×12

+ stretching + arc trainer (13 minutes)

__________________
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

spytech

2/22 - Squat DE

My back is pretty sore from those SLDLs on Wednesday, but everything went well today.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Row Machine
Leg Extensions
Leg Curls

DE Wide-stance Box Squats (below // box):
225+blues x2
275+blues x2×8

Bulgarian DB Squats:
100×12x3

GHRs:
bw x7
bw x10
bw x15 (PR)

Band Good Mornings:
blue band x20
blue+purple bands x20×2 (PR)

Seated Lat Row Machine:
240×10
275×10 (PR)
285×10 (PR)

DB Concentration Curls (v. strict):
60×12x2
65×12
70×12 (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