powerman2000

Damn, that went by fast.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

spytech

6/11 - Deadlift ME

Pretty nice workout tonight despite it being about 190 degrees in the gym. Absolutely brutal. Deadlifts from this height are ridiculously awkward (for me). Getting the movement started, even on light stuff, feels so odd since the starting point is basically in my transition/sticking point as well. Anyways, hams were feeling a bit fatigued today from last weeks pulling still, but I was pleased with the efforts. Accessory work was good. I stayed away from DB swings and other wide stance assistance since my glute has been cramping so much lately. It only bothered me a little bit tonight. I will be posting a video later of tonight’s deads.

Warmups – 1 set of 30 for each movement:
Leg Extensions
Leg Curls
Lat Rows
BB Curls

Elevated Deadlifts (weights elevated 5.5″):
135×12
225×3
315×3
405×1
495×1
585×1
675×1
710×1 (PR)
675×1
585×3

Conventional SLDL:
495×5
405×5
315×10

Standing Wide-grip Cable Face Pulls:
156×10
180×10
204×10
219×10 (PR)
234×10 (PR)

Standing Cable Abduction:
40×15x3

Strict Standing DB Curls:
40×8
50×8x2
40×10
40×15

+ 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

Video from 6/11's Deadlifting Session

__________________
5'10" - 230 @ 8-9%
Status: Getting stronger...

692d/625s

Create your own FREE Workout Journal at http://www.strengthandbody.com/

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Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

spytech

6/12 - Bench DE

Decided to do speed work and do rotations instead of heavy pressing so my shoulders can rest a bit. Good workout, but still too hot in the gym.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
OH Extensions
Pulldowns
Chest Press

Bench Press (against doubled minis):
145x3x8

External Rotations:
35x10x3

CG Bench:
225x5
245x5
265x5
225x5

Straight-arm Wide-grip Lat Pushdowns:
180x10
204x10
214x10 (PR)
224x10 (PR)

+ stretching + arc trainer (5 min 30/30 HIIT, 5 min steady state)

__________________
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

6/13 - Squat ME

Awesome workout. I basically crawled into the gym today feeling tired, sore, and generally crappy. Warmups were horrid and weak feeling, but as I kept piling weight on the bar things got better and better. Things got so good that I ended up smoking my ATG squat PR twice, finally reaching a longstanding goal in the process with a 500 single. Reaching the goal today is extra-special to me since a year ago today I was released from the hospital for my blood clot issue. It's 'funny' how the days you feel like crap are the days that you really explode and get the big PRs. It's also 'funny' how I only do ATG squats heavy once every 3-4 months, and I set a PR every time despite never training them. I'll take that, though. I took it easier on accessory work afterwards. The seated band hamstring curls are really great - you can push your knees in/out before every rep to hit your hamstring at different angles. That feels really great.

I also decided to weigh some of the rubber coated plates I use for deadlifting (and most other barbell lifts), and they weigh on average 45.5lbs instead of 45lbs. That may not seem like a lot, but when I used 14 of them for pulling my 685PR it really means I was pulling around 692! A deadlift PR without even pulling, sweet!

Warmups – 1 set of 30 for each movement:
Leg Extensions
Leg Curls
Pulldowns
BB Curls

Olympic (ATG) Squats:
135×10
225×3
315×3
365×1
405×1
455×1
475×1 (PR +5lbs)
500×1 (PR +30lbs, GOAL MET)

BB Shrugs:
405×10
495×10
585×10
495×10
405×20

Back Extensions:
200(stack)x15×3

Seated Band Hamstring Curls:
purples x15
purples x25 (PR)
purples x30 (PR)

Strict Standing DB Curls (palms up, no pronating):
40×12x5

+ 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

6/16 - Bench ME

Good, but tough workout. My allergies have been bothering me all weekend and have left me with a nasty sinus headache that has lasted since Friday afternoon. It’s hard to stay focused on bench with your head pounding, but it didn’t really matter anyways as my pressing felt pretty weak today. My elbows are a little achy, and shoulders were feeling really fatigued from the get-go. Since bench was feeling lame I just hit four singles with varying grips. Incline felt decent, but still not as strong as it usually feels. Pulldowns and pushdowns felt pretty strong.

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

Bench Press:
135x12
155x12
185x10
225x6
255x1
285x1
315x1
325x1
315x1x2

Incline Bench Press:
225x10
255x10 (PR)
225x10

Seated Incline Cable Pushdowns:
144x10
204x10
224x10 (PR)
229x10 (PR)

Wide-grip Pulldowns:
300x10 (PR)
240x10
228x10

Side Laterals:
45x10x2
45x12

H-Rolls:
30x15x2

Lat Pullovers:
100x20

+ 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

6/18 - Deadlift ME

Good pulling tonight. My green bands must have stretched out more from doing the reverse bands last time, as it only took 165lbs to get the bar to the floor – last time it took 225 and that barely touched. As a result, pulls were a little heavier off the bottom, but I still set a bunch of PRs. Good times. My ass was cramping up too much on sumo sldls so I opted for band curls, which felt good.

Reverse band Deadlifts (green bands, 165lbs off bottom):
225x3
315x3
405x3
495x3
585x3
675x3
765x3 (PR)
775x1 (PR)
675x1
585x1
585x2
585x1

Sumo Reverse Band SLDL (green bands):
495x5
405x5

Seated Band Hamstring Curls:
green band x12x3 (PR)

Closer CG Pulldowns:
305x5x3 (PR)

Standing Band Adduction:
green band x15x2

Standing Band Knee Raises:
green band x15x2

Strict Standing DB Curls:
45x8
50x8
55x8
60x8
50x8

+ 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

BigZeke

Amazing lifts today. Keep checking your rearview, because I'm comin after you big guy

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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

spytech

Thanks Z. I was pleased with the pulling despite feeling pretty banged up going into them. I still have some lingering hamstring/glute soreness from the 500 atg last friday, and the 4miles of hiking up/down a bluff that I did on Saturday.

I was going to tape them but decided to wait until I make a run at 800 on these.

I haven't been pushing my bicep curls much, so you certainly have a shot at coming after those.

__________________
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

6/19 - Bench ME

Quick intense session. Narrow grip bench really toasted my tris. CG bench has never been a favorite of mine due to my long arms, but it went pretty well despite all the narrow grip benching beforehand.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
Crossovers
Pulldowns
OH Extensions

Bench Press (narrow grip):
135×12
175×5
210×5
245×4
260×3
280×2
300×1x2
280×2
260×3
245×4
230×6
210×8
195×10
175×12

CG Bench:
225×5
275×4 (PR)
225×5

Standing CG Cable Rows:
204×12
219×12
234×12 (PR)
249×12 (PR)
204×15

+ 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

6/20 - Squat ME

Quick, intense workout. Squats felt good today, but I did not push them much. Accessory work went well. Ab work was strong, and set a few PRs there, too.

Warmups – 1 set of 30-40 for each movement:
Leg Extensions
Leg Curls
Pulldowns
BB Curls

Narrow Stance High Box Squats (few inches above //):
135×12
225×3
315×3
405×3
495×3
545×3
495×3
405×10

Olympic GMs:
225×10x2
225×12

Seated Band Hamstring Curls (utilized various angles for each set):
purple band x20×5

Standing Wide-grip Cable Face Pulls:
204×10
249×6 (PR)
254×6x3 (PR)

Strict Standing DB Curls (no pronating, palms up):
45×6
50×6
55×6
60×6
65×6

+ stretching + abs (standing cable work, 5 heavy sets of 5)

__________________
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

6/23 - Deload

Deload session. Not much to say about it.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
OH Extensions

Standing Straight-arm Lat Pushdowns:
120x12x3

Seated CG Cable Rows:
192x12x3

Hammer Chins:
bw x15

Wide-grip Lat Pulldowns:
200x12

CG Underhand Lat Pulldowns:
200x12

Decline Bench Press:
135x15
225x10x3

Flat DB Flyes:
45x12x3

Pec Flye Machine:
100x12x3

OH DB Extensions:
65x12x3

Rope Pushdowns (”hard tower”):
72x12x3

Pushdowns:
120x12x3

Reverse Pushdowns:
120x12x3

Seated Shoulder Press Machine:
150x12
200x12

Standing Rear Laterals:
25x12x3

Standing L-Laterals:
25x12x3

+ stretching + power yoga (35min) + abs (3 light sets)

__________________
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

bigDman

i just watched all your lifting videos... very impressive espically the deads

How do you like those zeachers

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spytech

Thanks D.

I like the Zerchers - they hit the hips and entire back really hard. The downside is that I have to allow a few weeks in between doing them so my forearms can heal up.

__________________
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