Spytech's INTENSE workout journal - Page 60

**spytech** · 05-14-2008, 06:21 AM

Quote:

Originally Posted by mivi320

Haven't checked stopped by in awhile. Looking good, ST!!

Thanks man

**spytech** · 05-15-2008, 02:53 AM

5/14 - Deadlift ME

Killer workout. I finally devised a way to setup reverse band deadlifts at my gym. Utilizing the cable crossover station, I was able to get a pretty good setup working. I definitely like these more than pulls against bands. Pulling against bands you sort of hit a wall when the bands really resist hard, but with reverse bands its a smooth transition as the weight gets heavier and heavier - like chains I would assume. Form was good tonight, but my power off the floor still wasn’t the best. Overall, though, I was very pleased with the pulling. DB swings are an absolutely heinous movement and have vaulted to the top of my favorites list for deadlift assistance. These really hammer the glutes and hips hard - much more than pullthroughs do.

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

Reverse Band Deadlift (with green/average bands):
225x3
315x1
405x1
495x1
585x1
675x1
765x1
765x2 (PR)
675x2

DB Swings:
120x5x2 (PR)
60x10
70x10
80x10 (PR)

Standing Cable Abduction:
80x10
100x10
120x6 (PR)

Wide-grip Pullups:
+70x5
+80x5 (PR)
+70x5

Standing EZ Curls:
120x8x5

+ stretching + power yoga (20min)

**davtown** · 05-15-2008, 03:07 AM

I just looked up DB swings.... do you do them 1 handed or 2 handed? and do you stop at chest height?

**spytech** · 05-15-2008, 04:02 AM

When I did my first 2 sets I used 2 60's, but it was really cramping up my right glute bad and the rom was awkward. After those sets I switched to holding a single db with both hands at the top and it was much better. I could get a nice deep stretch back behind me at the bottom of the swing, and could really use my hips to explode the weight forward and up. I took the swing to face level, approximately.

**spytech** · 05-15-2008, 07:49 PM

5/15 - Bench ME

Great workout. Cut the volume slightly on bench so I don’t get overworked. I am starting to feel very comfortable with the full rom on bench and militaries, and that is a great feeling. Assistance work went great.

Warmups – 2 sets of 20 for each movement:
External Rotations
OH Press
OH Extensions
Pulldowns
Pec Flyes

Bench Press:
135x12x2
180x5
210x5
250x5
265x3
285x2
305x2
285x2
265x3
250x4
235x6
215x8
200x10
180x12

CG Pin Presses (middle fingers in the smooth, bar 7″ off chest):
245x5
295x5 (PR)
300x5 (PR)

Standing Military Press (shoulder width grip, full rom):
190x5
195x5
200x5 (PR)

Wide-grip Standing Cable Rows (using lat pulldown tower):
156x10 (PR)
168x10 (PR)
180x12 (PR)

+ stretching + abs (standing cable, heavy 3 sets of 6) + arc trainer (13 min)

**spytech** · 05-16-2008, 07:39 PM

5/16 - Squat ME

Nice session. This was the first time I have ever tried Zercher squats. I wasn’t sure how I would do with them, but I am pretty pleased. Forearms are sore as hell from holding the bar, and I crushed my ipod between my quad and stomach (had it in my pocket) on one of the sets, so that was disappointing. Assistance work was fine. My back was toast so hammer chins were pretty tough.

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

Zercher Squats:
135×10
185×3
225×3 (PR)
275×3 (PR)
315×3 (PR)
335×1 (PR)

Lying Hamstring Curls:
125×10
150×10
175×10 (PR)

Seated GMs:
225×10x3

Hammer Chins:
+90×5x3

Standing Double Bicep Cable Curls:
84×8
96×8
108×8 (PR)
72×12

+ stretching

XiLe Ultra · 05-16-2008, 07:40 PM

What are Zercher Squats? Great weight on them, especially for first time.

**spytech** · 05-16-2008, 10:19 PM

Quote:

Originally Posted by XiLe Ultra

What are Zercher Squats? Great weight on them, especially for first time.

Thanks X - here is a link to the zercher squat: Home

XiLe Ultra · 05-16-2008, 10:47 PM

HOLY...you had 315 in your arms like that, absolutely nuts.

**spytech** · 05-20-2008, 02:28 AM

5/19 - Bench ME

Nice workout tonight. Chest strength was a bit lacking on bench tonight and the movement felt a bit stiff, but I was happy to make progress on it. Assistance work all went smoothly. Too much talking tonight. Everyone wanted to talk and the workout took a lot longer than usual. Met an interesting old-school powerlifter that competed IPF in the 80’s/early 90’s that was passing through town this week, though, so it wasn’t too bad.

Warmups – 2 sets of 20 for each movement:
External Rotations
OH Press
OH Extensions
Pulldowns
Chest Press

Bench Press:
135x12x2
175x12
205x10
245x5
285x1
315x1
325x1
315x1x3
225x10

Decline Bench Press:
225x10
265x10
285x10
305x5

External Rotations:
35x15
25x15x2

OH DB Extensions (deep stretch/rom):
110x10
120x10
130x12 (PR)

Wide-grip Pullups:
+50x12x3 (PR)

Standing Rear Laterals:
40x20

+ stretching

**spytech** · 05-22-2008, 02:53 AM

5/21 - Deadlift ME

Awesome workout. Deads felt great tonight. Pulling from this position is really awkward, and I feel like I would be stronger off the floor, but I managed to break 700, which was my goal. I think I could have hit 15-20lbs more, but I was pleased enough and worked my way back down. DB swings are my favorite right now for hip/glute/hamstrings - what a great exercise. Shrugs were super easy, despite the short rests.

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

Deadlift (plates on 4.5″ platform):
135×12
225×3
315×1
405×1
495×1
585×1
675×1
705×1 (PR)
675×3 (PR)
585×1
495×1
405×1

DB Swings:
80×5
90×6 (PR)
100×8 (PR)
110×10 (PR)

Standing Cable Adduction:
120×12x2 (PR)
132×12 (PR)

Standing DB Curls (both arms at once):
60×8
70×8
80×8 (PR)

Shrugs (30s rests between sets):
405×12
495×12
585×12

+ stretching + power yoga (25min)

**BigZeke** · 05-22-2008, 04:24 AM

Nice pulling session

**spytech** · 05-22-2008, 07:13 AM

Quote:

Originally Posted by BigZeke

Nice pulling session

Thanks man

**spytech** · 05-22-2008, 07:22 PM

5/22 - Bench ME

Great workout. Heavy banded bench sets are very tiring. It’s been 2 full weeks of full rom benching and my shoulders are still feeling great.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
OH Extensions
Bench Press

Bench Press (all sets against doubled minis - +30@bottom, +80@top):
145×5
180×5
215×4
235×3
250×2
270×1x2 (PR)
250×2
235×3
215×4
200×6
180×8
160×10
145×12

Hammer Chins (pulling so lower pecs come level with hands):
bw x15×2
bw x25

CG Pin Presses (both hands in the smooth):
245×5
265×5
285×4 (PR)

Seated Overhead Press:
185×5x3 (close grip on first set, wide on second, medium on third)

+ stretching + arc trainer (13min)

**spytech** · 05-23-2008, 08:32 PM

5/23 - Squat ME

Excellent workout today. My back was still a a bit sore and fatigued from Wednesday, so my goal for Zerchers was to try to match what I did last week. I was pretty surprised, to say the least, as they felt super strong. Assistance work went as planned and also felt very strong. I skipped lower back iso work since I figured it got hit hard enough from the squats.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Zercher Squats off Pins (bar set at mid-thigh height, no belt):
135x10x1
185x3
225x3
275x3
315x3
335x1
365x1 (PR)
405x3 (PR)
455x1 (PR)
500x1 (PR)

ATG Zercher Squats:
225x20x2 (PR)

Lying Hamstring Curls:
180x10x2 (PR)
150x10

Standing Wide-grip Straight-arm Lat Pushdowns:
204x5
209x5 (PR)
215x5 (PR)

Standing Single-arm Cable Curls:
80x8
90x8
100x8 (PR)

+ stretching

05-15-2008, 02:53 AM	#1772
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/14 - Deadlift ME Killer workout. I finally devised a way to setup reverse band deadlifts at my gym. Utilizing the cable crossover station, I was able to get a pretty good setup working. I definitely like these more than pulls against bands. Pulling against bands you sort of hit a wall when the bands really resist hard, but with reverse bands its a smooth transition as the weight gets heavier and heavier - like chains I would assume. Form was good tonight, but my power off the floor still wasn’t the best. Overall, though, I was very pleased with the pulling. DB swings are an absolutely heinous movement and have vaulted to the top of my favorites list for deadlift assistance. These really hammer the glutes and hips hard - much more than pullthroughs do. Warmups – 2 sets of 20 for each movement: BB Curls Lat Rows Leg Extensions Leg Curls Reverse Band Deadlift (with green/average bands): 225x3 315x1 405x1 495x1 585x1 675x1 765x1 765x2 (PR) 675x2 DB Swings: 120x5x2 (PR) 60x10 70x10 80x10 (PR) Standing Cable Abduction: 80x10 100x10 120x6 (PR) Wide-grip Pullups: +70x5 +80x5 (PR) +70x5 Standing EZ Curls: 120x8x5 + stretching + power yoga (20min) __________________ 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

05-15-2008, 03:07 AM	#1773
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: Spytech's INTENSE workout journal I just looked up DB swings.... do you do them 1 handed or 2 handed? and do you stop at chest height? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-15-2008, 04:02 AM	#1774
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal When I did my first 2 sets I used 2 60's, but it was really cramping up my right glute bad and the rom was awkward. After those sets I switched to holding a single db with both hands at the top and it was much better. I could get a nice deep stretch back behind me at the bottom of the swing, and could really use my hips to explode the weight forward and up. I took the swing to face level, approximately. __________________ 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

05-15-2008, 07:49 PM	#1775
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/15 - Bench ME Great workout. Cut the volume slightly on bench so I don’t get overworked. I am starting to feel very comfortable with the full rom on bench and militaries, and that is a great feeling. Assistance work went great. Warmups – 2 sets of 20 for each movement: External Rotations OH Press OH Extensions Pulldowns Pec Flyes Bench Press: 135x12x2 180x5 210x5 250x5 265x3 285x2 305x2 285x2 265x3 250x4 235x6 215x8 200x10 180x12 CG Pin Presses (middle fingers in the smooth, bar 7″ off chest): 245x5 295x5 (PR) 300x5 (PR) Standing Military Press (shoulder width grip, full rom): 190x5 195x5 200x5 (PR) Wide-grip Standing Cable Rows (using lat pulldown tower): 156x10 (PR) 168x10 (PR) 180x12 (PR) + stretching + abs (standing cable, heavy 3 sets of 6) + arc trainer (13 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

05-16-2008, 07:39 PM	#1776
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/16 - Squat ME Nice session. This was the first time I have ever tried Zercher squats. I wasn’t sure how I would do with them, but I am pretty pleased. Forearms are sore as hell from holding the bar, and I crushed my ipod between my quad and stomach (had it in my pocket) on one of the sets, so that was disappointing. Assistance work was fine. My back was toast so hammer chins were pretty tough. Warmups – 2 sets of 20 for each movement: BB Curls Lat Rows Leg Extensions Leg Curls Zercher Squats: 135×10 185×3 225×3 (PR) 275×3 (PR) 315×3 (PR) 335×1 (PR) Lying Hamstring Curls: 125×10 150×10 175×10 (PR) Seated GMs: 225×10x3 Hammer Chins: +90×5x3 Standing Double Bicep Cable Curls: 84×8 96×8 108×8 (PR) 72×12 + 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

05-16-2008, 07:40 PM	#1777
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: Spytech's INTENSE workout journal What are Zercher Squats? Great weight on them, especially for first time. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-16-2008, 10:47 PM	#1779
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: Spytech's INTENSE workout journal HOLY...you had 315 in your arms like that, absolutely nuts. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-20-2008, 02:28 AM	#1780
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/19 - Bench ME Nice workout tonight. Chest strength was a bit lacking on bench tonight and the movement felt a bit stiff, but I was happy to make progress on it. Assistance work all went smoothly. Too much talking tonight. Everyone wanted to talk and the workout took a lot longer than usual. Met an interesting old-school powerlifter that competed IPF in the 80’s/early 90’s that was passing through town this week, though, so it wasn’t too bad. Warmups – 2 sets of 20 for each movement: External Rotations OH Press OH Extensions Pulldowns Chest Press Bench Press: 135x12x2 175x12 205x10 245x5 285x1 315x1 325x1 315x1x3 225x10 Decline Bench Press: 225x10 265x10 285x10 305x5 External Rotations: 35x15 25x15x2 OH DB Extensions (deep stretch/rom): 110x10 120x10 130x12 (PR) Wide-grip Pullups: +50x12x3 (PR) Standing Rear Laterals: 40x20 + 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

05-22-2008, 02:53 AM	#1781
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/21 - Deadlift ME Awesome workout. Deads felt great tonight. Pulling from this position is really awkward, and I feel like I would be stronger off the floor, but I managed to break 700, which was my goal. I think I could have hit 15-20lbs more, but I was pleased enough and worked my way back down. DB swings are my favorite right now for hip/glute/hamstrings - what a great exercise. Shrugs were super easy, despite the short rests. Warmups – 2 sets of 20 for each movement: BB Curls Lat Rows Leg Extensions Leg Curls Deadlift (plates on 4.5″ platform): 135×12 225×3 315×1 405×1 495×1 585×1 675×1 705×1 (PR) 675×3 (PR) 585×1 495×1 405×1 DB Swings: 80×5 90×6 (PR) 100×8 (PR) 110×10 (PR) Standing Cable Adduction: 120×12x2 (PR) 132×12 (PR) Standing DB Curls (both arms at once): 60×8 70×8 80×8 (PR) Shrugs (30s rests between sets): 405×12 495×12 585×12 + stretching + power yoga (25min) __________________ 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

05-22-2008, 04:24 AM	#1782
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Re: Spytech's INTENSE workout journal Nice pulling session __________________ 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

05-22-2008, 07:22 PM	#1784
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/22 - Bench ME Great workout. Heavy banded bench sets are very tiring. It’s been 2 full weeks of full rom benching and my shoulders are still feeling great. Warmups – 2 sets of 20 for each movement: Cuban Rotations OH Press OH Extensions Bench Press Bench Press (all sets against doubled minis - +30@bottom, +80@top): 145×5 180×5 215×4 235×3 250×2 270×1x2 (PR) 250×2 235×3 215×4 200×6 180×8 160×10 145×12 Hammer Chins (pulling so lower pecs come level with hands): bw x15×2 bw x25 CG Pin Presses (both hands in the smooth): 245×5 265×5 285×4 (PR) Seated Overhead Press: 185×5x3 (close grip on first set, wide on second, medium on third) + stretching + arc trainer (13min) __________________ 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

05-23-2008, 08:32 PM	#1785
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 5/23 - Squat ME Excellent workout today. My back was still a a bit sore and fatigued from Wednesday, so my goal for Zerchers was to try to match what I did last week. I was pretty surprised, to say the least, as they felt super strong. Assistance work went as planned and also felt very strong. I skipped lower back iso work since I figured it got hit hard enough from the squats. Warmups – 2 sets of 20 for each movement: Lat Rows Leg Extensions Leg Curls Zercher Squats off Pins (bar set at mid-thigh height, no belt): 135x10x1 185x3 225x3 275x3 315x3 335x1 365x1 (PR) 405x3 (PR) 455x1 (PR) 500x1 (PR) ATG Zercher Squats: 225x20x2 (PR) Lying Hamstring Curls: 180x10x2 (PR) 150x10 Standing Wide-grip Straight-arm Lat Pushdowns: 204x5 209x5 (PR) 215x5 (PR) Standing Single-arm Cable Curls: 80x8 90x8 100x8 (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