spytech

I am liking them so far...tough. The first few triples aren't bad, but by the time I reach 95% of my 3rm on the 7th set they are really grinding along.

__________________
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

7/16 - Deadlift ME

Great pulling session tonight. My hips/glutes are a little beat-up, but that is to be expected on this routine. Starting out I didn’t think pulls would go well, but the heavier it got the better I felt, and ended up with a nice reps PR with a little bit more left in the tank. The damn glute was really cramping during my last few deadlifts sets and wouldn’t allow me to do any high pulls, so I switched to db swings instead. Those were still a bit painful, though. Stayed lighter on GMs since I haven’t done seated GMs in a long time, but still gave the back a good workout.

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

Deadlift (reps deloaded):
135x12
225x3
405x1
495x1
585x3
600x3
615x4 (PR)
585x3
555x3

Sumo High Pulls (to chin):
185x3

DB Swings:
90x3x9

Seated GMs:
225x5x2
245x5
265x5
285x5

+ stretching + power yoga (30 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

7/17 - Row ME

Good session.

Warmups – 1 set of 30 for each movement:
Seated Rows
Hammer Chins
Hyperextensions
BB Curls

BB Rows (overhand, shoulder width grip):
135×12
225×3
275×3
285×3
295×3
305×3
315×3
325×3
335×3
345×3
355×3
365×3

Speed Straight-arm Wide-grip Lat Pushdowns:
168×3x10

CG Pulldowns to Lower Chest:
180×5
204×5
216×5 (PR)
204×5
192×5
180×5

BB Curls (varying grips - narrow to wide):
115×8x6

+ stretching + jogging (5minutes, 1/2mile)

__________________
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

7/18 - Squat ME

Fast, brutal workout. My back was pretty fatigued today and made squats a challenge, but my legs felt pretty good. Ran out of room for plates on the leg press. Next time I will have to use the thinner non rubber-coated plates so I don’t have to stack plates on the top of the press again.

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

Box Squats (narrow stance, high box):
135x10
225x3
315x3
405x3
495x3x4
515x3

DE ATG Squats:
225x2x9
225x6

Narrow-stance Leg Press:
740x5
830x5
920x5
1010x5
1050x5
1060x10 (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

7/21 - Bench ME

This was a nice workout, and the first time doing singles on decline since the summer of ‘06. They felt good, as did the speed work. My right elbow has been bothering me on OH extension movements, but it doesn’t flare up on pushdowns or pressing, though. No clue on how to ‘rehab’ it.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH DB Press
CG Bench
Bench Press

Decline Bench Press:
135x12
185x6
225x3
275x1
315x1
335x1
355x1
375x1
355x1
340x1x2
315x5

Ballistic Smith Bench Press:
125x5
135x5
140x5 (PR)
145x5 (PR)
150x5 (PR)

DE Bench Press (against doubled minis):
155x3x5
155x6

OH DB Extensions:
110x12
130x12

Flat Elbows-out Extensions:
50x8x3

Close-grip Pushdowns:
204x8x2
204x12 (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

spytech

7/23 - Deadlift ME

What a kickass workout. I changed my reverse bands setup tonight so instead of choking green bands to the top of the crossover station (7ft high roughly) I doubled purples around the waist-high handles mounted on the crossover towers and pulled them down to the ends of the bars. This is a totally ghetto setup, but it works great. The doubled purples at this height give 155lbs of help off the floor and go slack at lockout - perfect. As a result these were the hardest reverse band pulls I’ve done to date, and I still hit a great PR. Assistance work was easy.

Warmups - 10-20 reps per movement
Front Lunges
Side Lunges
Deadlifts

Reverse Band Deadlift (155lbs assistance off floor, 0 at lockout):
245×3
335×3
425×1
515×1
605×1
695×1
785×1 (PR)
700×1

Power Cleans:
155×3x6

High-Speed Sumo SLDL:
275×10x3

Seated Calf Press:
180×50x2

+ stretching + power yoga (40min)

__________________
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

7/24 - Row ME

Fast, but killer workout. I was more fatigued than I thought I was from pulling last night, so rows were a bit frustrating. Good workout, though.

Warmups:
Rows

BB Rows (shoulder width, overhand grip):
135×10x2
225×3
315×1
335×1
355×1
375×1
395×2

Standing Reverse Laterals:
50×12x3

Closer CG Pulldowns (superset with Cable Rows):
281×5
276×5x4

Seated Cable Rows:
317×5
312×5x4

Preacher Curls:
125×5x4

Reverse Preacher Curls:
75×5x3 (PR)

Standing OH Cable Curls:
80×12x3

+ 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

7/25 - Squat ME

Today I decided to do singles on ATG front squats. I have never gone heavy on full ATG front squats, and I have only done front squats in any form once in the last 2-3 years. I don’t know why I decided to do these, but it was a nice way to mix things up. They were pretty tough, but they went better than I thought they would. Speed work was very good.

Warmups:
Front Squats
Leg Extensions

ATG Front Squats:
135x10
185x6
225x1
275x1
315x1
345x1 (PR)
365x1 (PR)
335x1x3 (PR)

DE ATG Squats:
235x2x5
235x6

ATG Jump Squats:
105x5x5 (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

bigDman

365 ATG is a sweet lift

__________________
COME CHECK OUT MY JOURNAL

spytech

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

spytech

7/28 - Bench ME

Good workout tonight. Pressing felt pretty good so I went with a wider grip than usual (hands out to the supports). This worked pretty well up until my set with 300 and my pecs just decided to quit at the bottom on the third rep. I had to rack it and lift the bar back up to the top, then laid back down and hit the last rep with a narrower grip pretty easy. As a result I have no idea what grip suits me better right now if I were to go after a heavy single. Sometimes really wide feels great, other times narrower grips feel better. Incline CG bench was absolutely brutal. DE bench was very fast. At this rate my speed work will catch up to my work sets before I know it.

Warmups:
Bench Press
CG Bench
OH Extensions
OH Press
Cuban Rotations

Bench Press:
135x12x2
225x3
270x3
275x3
280x3
285x3
290x3
295x3
300x2
300x1
275x3
275x3
275x4

Incline CG Bench:
225x5
205x5
205x5
195x5
200x6

DE Bench Press:
190x3x10

CG Cable Pushdowns:
204x8
209x8 (PR)
214x8 (PR)
219x8 (PR)
204x8

+ 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

7/29 - Deadlift ME

Deadlifts today were absolutely decrepit. My right glute/ham tie-in immediately started crabbing at me during warmups. I worked up to two triples with 585, but I decided to call it quits after those. They weren’t hard really, but the glute was just complaining too much. I think it is overworked, so the extended rest this week should help it quite a bit. I will probably take it really easy on pulls next week as well. DB swings were good (not too much pain) and I used a ‘high bar’ setup on Oly GMs which was really brutal. I wrapped a bar pad with my double-folded gym towel so the bar was up by my ears. Really hit the upper/mid back hard.

Warmups:
Lunges
Hypers

Deadlift:
135x10
225x1
405x1
495x1
585x3x2

DB Swings:
95x3x10

Oly GMs (utilized bar pad + folded towel to place bar up by the ears):
225x5x5 (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

7/30 - Row ME

Great workout. Rows were strong, so was everything else. It will be nice to have the rest of the week off.

Warmups:
BB Curls
Pulldowns
Rows

Wide-grip BB Rows:
135×12
225×3
275×3
295×3
315×3
335×3
355×3 (PR)
315×3
315×3
315×3
315×3
315×3
225×12

High-Speed Straight-arm CG Lat Pushdowns:
168×3x10

Wide-grip Lat Pulldowns to Abs:
180×5x5 (PR)

BB Curls (various grips):
120×8x6

+ stretching + power yoga (30min) + abs (10×2 Rocky’s)

__________________
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

8/4 - Bench ME

I managed to get a quick workout in before checking out of the hotel and heading back home today. No free weight incline or decline bench, so I had to make do with the smith, which felt pretty weird. Not sure what the bar is counterweighted at, so I will just count it as 15 like the smith here - although it felt heavier.

Warmups:
Cuban Rotations
OH Extensions

Incline Smith Bench Press:
195x12
215x12
235x12
255x6
285x3
295x2
305x1
315x1

Decline CG Smith Bench Press:
195x5
215x5
235x5

DE Bench Press:
190x3x6

Single-arm Cable Pushdowns:
40x12
50x12
60x12

+ 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