Spytech's INTENSE workout journal - Page 58

**spytech** · 03-13-2008, 02:26 AM

Quote:

Originally Posted by BigZeke

Damn, back must be SORE!

My back is sore...but its from pulldowns on monday, and pulldowns again tonight. Hypers always hit my back hard, but never make it sore or fatigued the next day. My hips, hams, and glutes are toast, though.

**spytech** · 03-13-2008, 06:52 PM

3/13 - Bench DE

I did not sleep well last night and I am pretty tired, but still had a decent workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
Pulldowns
Chest Press
Pushdowns

DE Bench:
150+minis x3x8

Rack Lockouts:
315x3
405x3
455x5 (PR)
465x5 (PR)

Stability Ball OH DB Presses:
90x7 (PR)
70x7x2

Ultra Wide-grip Pullups:
bw x20 (PR)
bw x12x2

+ stretching + elliptical (12min)

**Ikaika** · 03-13-2008, 07:20 PM

I swear...and I know I keep saying this...but every time I check out your log you're doing more and more sick things. I'm glad you're recovering from the blood clot so well.

I started Phase 1 of SHSHT last week. I really love the wave loading; it seems to get me in great cardiovascular shape as well as helping add a lot of size. Definitely one of my favorite training methods, so mad props for cooking it up!

Guys, I swear upon everything holy...you need to try it. Week 4 will make you hate life but it's actually really fun in a sick way...

**spytech** · 03-14-2008, 07:35 PM

Quote:

Originally Posted by Ikaika

I swear...and I know I keep saying this...but every time I check out your log you're doing more and more sick things. I'm glad you're recovering from the blood clot so well.

I started Phase 1 of SHSHT last week. I really love the wave loading; it seems to get me in great cardiovascular shape as well as helping add a lot of size. Definitely one of my favorite training methods, so mad props for cooking it up!

Guys, I swear upon everything holy...you need to try it. Week 4 will make you hate life but it's actually really fun in a sick way...

Thanks for the support

I am glad you are liking SHSHT. The best thing about week 4/8 is finishing it and knowing you got an easy week coming up, lol.

**spytech** · 03-14-2008, 07:38 PM

3/14 - Squat DE

Good workout. Focused more on getting some good blood flow than PRs. First time doing heavy leg press in about 2 years I think. I used a narrow stance, which I normally never do, but it was still pretty easy.

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

Wide-stance Box Squats (rock bottom box):
225+blues x2×8

BB Rows:
315×3x3

Sumo SLDL:
225+doubled blue x10×3

Band GMs:
blue+green x12×3 (PR)

Narrow stance Leg Press:
560×10
740×10
920×10
1010×12 (PR)

Concentration Curls:
85×5x2 (PR)
60×8

+ stretching

**spytech** · 03-18-2008, 01:52 AM

3/17 - Bench ME

Nice workout. Bench was pretty tough tonight due to my shoulders feeling a little off, but I hit all 5 triples irregardless.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
Pulldowns
Chest Press
Pushdowns

Bench Press:
135×20
225×10
275×3
320×3x5 (PR)
250×18 (PR)

OH BB Extensions:
135×12
160×12 (PR)
135×12

Wide-grip Pulldowns:
276×12 (PR)
228×12x2

Iron Crosses (reverse side laterals):
40×20 (PR)
40×15
30×25

Stability Ball Cable Flyes (hands open, palms towards face):
60×15x3 (PR)

+ stretching + power yoga (30min)

**spytech** · 03-20-2008, 02:21 AM

3/19 - Squat ME

Strong workout tonight. I have not done ATG squats in a long time, but since my calves have been feeling pretty good I decided to give them a go. Ended up with a few PRs, which was unexpected. Assistance work was good.

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

Olympic (ATG) Squats:
135×10
225×6
315×3
405×1
425×1
445×1
470×2 (PR)
405×8 (PR)

GHRs:
bw x5
bw+80×5 (PR)
bw+50×5

45-degree Hyper Extension:
+blue+green band x7
+blue+35 x7×2 (PR)

CG Pulldowns (torso // to floor):
240×5x2 (PR)
216×7

Standing Double Bicep Cable Curls:
60×15
80×15
100×13 (PR)

+ stretching + power yoga (30min)

**spytech** · 03-20-2008, 07:16 PM

3/20 - Bench DE

Nice session. Took it easier on seated shoulder presses.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
Pulldowns
Chest Press
Pushdowns

Bench DE:
165+minis x3x8

Rack Lockouts (narrow grip):
315x5x1
405x6 (PR)
415x5 (PR)

Seated OH Press:
225x5x3

One-arm Standing Smith Rows:
125x12
155x12
175x12 (PR)

+ stretching + abs (4 sets of 6-10 standing ab crunch)

**DJSTARER** · 03-20-2008, 08:09 PM

hey spy,

I was wondering what type of split you made your best gains on BEFORE you developed your own training protocal.

**spytech** · 03-20-2008, 08:28 PM

Quote:

Originally Posted by DJSTARER

hey spy,

I was wondering what type of split you made your best gains on BEFORE you developed your own training protocal.

Do you mean in terms of strength, or size/mass?

**DJSTARER** · 03-20-2008, 11:08 PM

Quote:

Originally Posted by spytech

Do you mean in terms of strength, or size/mass?

i thought you might ask that.

both. and all around.

**spytech** · 03-21-2008, 07:52 AM

Quote:

Originally Posted by DJSTARER

i thought you might ask that.

both. and all around.

My best mass gains came with my SHSHT routine. Second to that I, always grew best utilizing a 4days/week split hitting bodyparts once per week working in the 6-10 rep range. Probably not the magic answer you wanted, but there it is. I grew best off keeping it simple and just really murdering bodyparts once a week with tons of volume. Combine that with lots of food and rest and I added mass fast.

As far as strength goes - when I made the transition to a standard WSB template I got stronger fast, and got even stronger once I started incorporating my own strengths and weaknessses into it to form my own protocol. Before WSB I was doing my SHSHT stuff with the Coan routines built into them, which really built some strength.

Before all that, though, I always utilized strength gains as a tool for faster growth. More strength yields heavier workloads, which in turn cause more growth. As a firm believer in that, I would train hard using my normal hypertrophy regimens, then take a month or two doing nothing but heavy sets of 3-5 on everything to get stronger. I would then attack my hypertrophy routines again and add more mass.

**DJSTARER** · 03-21-2008, 02:28 PM

Quote:

Originally Posted by spytech

Before all that, though, I always utilized strength gains as a tool for faster growth. More strength yields heavier workloads, which in turn cause more growth. As a firm believer in that, I would train hard using my normal hypertrophy regimens, then take a month or two doing nothing but heavy sets of 3-5 on everything to get stronger. I would then attack my hypertrophy routines again and add more mass.

glad to hear that. I'm only a beginner (2.5 years), and this seems to be a big trend. That's why I think a conjugate split is good for people who can handle the ME method. IT allows you to train strength, speed and hypertrophy year round. I see you have become a bigger fan of linear stuff, but that works well too.

**spytech** · 03-21-2008, 04:18 PM

Quote:

Originally Posted by DJSTARER

glad to hear that. I'm only a beginner (2.5 years), and this seems to be a big trend. That's why I think a conjugate split is good for people who can handle the ME method. IT allows you to train strength, speed and hypertrophy year round. I see you have become a bigger fan of linear stuff, but that works well too.

Well, what I am doing right now, and have been doing for the last few years is a conjugated ME method (at least for squats and pulls), lol. I am a huge fan of the protocol I use now because, like you said, it allows you to work all three areas year-round.

03-13-2008, 06:52 PM	#1712
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 3/13 - Bench DE I did not sleep well last night and I am pretty tired, but still had a decent workout. Warmups – 2 sets of 20 for each movement: Cuban Rotations OH DB Press Pulldowns Chest Press Pushdowns DE Bench: 150+minis x3x8 Rack Lockouts: 315x3 405x3 455x5 (PR) 465x5 (PR) Stability Ball OH DB Presses: 90x7 (PR) 70x7x2 Ultra Wide-grip Pullups: bw x20 (PR) bw x12x2 + stretching + elliptical (12min) __________________ 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

03-13-2008, 07:20 PM	#1713
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	Re: Spytech's INTENSE workout journal I swear...and I know I keep saying this...but every time I check out your log you're doing more and more sick things. I'm glad you're recovering from the blood clot so well. I started Phase 1 of SHSHT last week. I really love the wave loading; it seems to get me in great cardiovascular shape as well as helping add a lot of size. Definitely one of my favorite training methods, so mad props for cooking it up! Guys, I swear upon everything holy...you need to try it. Week 4 will make you hate life but it's actually really fun in a sick way... __________________ No supplement can make up for the lack of a strong work ethic.

03-14-2008, 07:38 PM	#1715
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 3/14 - Squat DE Good workout. Focused more on getting some good blood flow than PRs. First time doing heavy leg press in about 2 years I think. I used a narrow stance, which I normally never do, but it was still pretty easy. Warmups – 2 sets of 20 for each movement: BB Curls Pulldowns Leg Extensions Leg Curls Wide-stance Box Squats (rock bottom box): 225+blues x2×8 BB Rows: 315×3x3 Sumo SLDL: 225+doubled blue x10×3 Band GMs: blue+green x12×3 (PR) Narrow stance Leg Press: 560×10 740×10 920×10 1010×12 (PR) Concentration Curls: 85×5x2 (PR) 60×8 + 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

03-18-2008, 01:52 AM	#1716
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 3/17 - Bench ME Nice workout. Bench was pretty tough tonight due to my shoulders feeling a little off, but I hit all 5 triples irregardless. Warmups – 2 sets of 20 for each movement: Cuban Rotations OH DB Press Pulldowns Chest Press Pushdowns Bench Press: 135×20 225×10 275×3 320×3x5 (PR) 250×18 (PR) OH BB Extensions: 135×12 160×12 (PR) 135×12 Wide-grip Pulldowns: 276×12 (PR) 228×12x2 Iron Crosses (reverse side laterals): 40×20 (PR) 40×15 30×25 Stability Ball Cable Flyes (hands open, palms towards face): 60×15x3 (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

03-20-2008, 02:21 AM	#1717
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 3/19 - Squat ME Strong workout tonight. I have not done ATG squats in a long time, but since my calves have been feeling pretty good I decided to give them a go. Ended up with a few PRs, which was unexpected. Assistance work was good. Warmups – 2 sets of 20 for each movement: BB Curls Pulldowns Leg Extensions Leg Curls Olympic (ATG) Squats: 135×10 225×6 315×3 405×1 425×1 445×1 470×2 (PR) 405×8 (PR) GHRs: bw x5 bw+80×5 (PR) bw+50×5 45-degree Hyper Extension: +blue+green band x7 +blue+35 x7×2 (PR) CG Pulldowns (torso // to floor): 240×5x2 (PR) 216×7 Standing Double Bicep Cable Curls: 60×15 80×15 100×13 (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

03-20-2008, 07:16 PM	#1718
spytech Getting Stronger Join Date: May 2005 Posts: 1,435 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 3/20 - Bench DE Nice session. Took it easier on seated shoulder presses. Warmups – 2 sets of 20 for each movement: Cuban Rotations OH DB Press Pulldowns Chest Press Pushdowns Bench DE: 165+minis x3x8 Rack Lockouts (narrow grip): 315x5x1 405x6 (PR) 415x5 (PR) Seated OH Press: 225x5x3 One-arm Standing Smith Rows: 125x12 155x12 175x12 (PR) + stretching + abs (4 sets of 6-10 standing ab crunch) __________________ 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

03-20-2008, 08:09 PM	#1719
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 hey spy, I was wondering what type of split you made your best gains on BEFORE you developed your own training protocal. __________________ 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