Spytech's INTENSE workout journal - Page 64

**spytech** · 09-11-2008, 09:29 PM

9/11 - Running

I was a bit nervous about this session, but I cruised right through it. It is rainy and wet out today so I used the running track at the Y. Nice little track.

Week 5 - Workout 2:
Brisk warmup walk
3/4 mile jog
1/3 mile walk
3/4 mile jog
Brisk cooldown walk

Total Distance: 2.4 miles

+ stretching

**spytech** · 09-12-2008, 09:54 PM

9/12 - Squat ME

Tired! Not sure how, but I managed to work through the fatigue and soreness and hit my squat rep goals for the week. My calves are beat to hell from the last few months of ATG squatting (and running) so I decided to cut volume on my speed work for a while (6 sets of 2 instead of 10), and eliminate the dive-bomb portion of the speed reps. Since I dropped volume on the speed work I added bands to make them harder, and I setup a 12″ box to touch-and-go off of instead of going all the way down hams-to-calves. I am hoping these changes, coupled with the thicker heel on my shoes will let my calves heal up. I have never used bands on oly squats and I really liked how they felt. The full-rom machine hacks were brutal, despite the light weights.

Warmups:
Leg Curls
Leg Extensions
Hypers

ATG Squats:
135x12
225x3
315x3
360x3
410x3
460x3

DE ATG Squats (against green/average bands):
235x2x6

Hack Squats (full machine-rom):
200x5
250x5
270x5
290x5
310x5 (PR)

+ stretching

**spytech** · 09-13-2008, 06:38 PM

9/13 - Running

I consider this workout the first ‘real test’ of the running program I am following. The program more than doubled the previous longest distance ran at once and had me go 2 miles today. I was very slow (maintained my typical 6mph pace), but I got it done. My legs were fine the first ~1.25 miles, but then my right leg (clot leg) started to do its old burning and ‘feeling really heavy’ thing. That seems to happen everytime I increase distance, though, so it should go away as I keep increasing my distances. Five weeks ago today I was barely able to cover a half-mile in 5 minutes. Progress is coming, slowly but surely.

Week 5 - Workout 3:
Brisk warmup walk
2 mile jog
Brisk cooldown walk

Total Distance: 2.5 miles

+ stretching

**spytech** · 09-15-2008, 07:26 PM

9/15 - Running

I was planning on going to the Y to run on the indoor track today to spare my legs a bit, but it was too nice outside to ignore. My calves were very tight from Saturday still, and that really made things tough over my last intervals. I tried to push myself harder than usual, and I ended up running my first half mile interval a minute faster than my usual pace. Nothing spectacular, but I ended up a lot more fatigued by the end of the workout, and that is what I was going for.

Week 6 - Workout 1:
Brisk warmup walk
1/2 mile jog
1/4 mile walk
3/4 mile jog
1/4 mile walk
1/2 mile jog
Brisk cooldown walk

Total Distance: 2.4 miles

+ stretching

**spytech** · 09-16-2008, 03:50 AM

9/15 - Bench ME

Damn good workout tonight. Last week 285×3 on paused bench was brutal and today I easily got 300 for a double (had another rep or two in me). My bench speed was even faster than last week. I used a narrower stance (feet tucked together under the end of the bench, on my toes), and that felt great. Tried the flared elbows thing again, but 235 felt heavy doing it that way so I went back to my normal form and killed 270. After the main bench work I decided to do some pin presses with the bar starting 4.5″ off my chest. Despite being pretty fatigued these still felt good on the tris and I got some decent weight moving. My weak point right now is definitely my chest.

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

Paused Bench Press:
135x12x2
155x12
235x5
270x3
300x2 (PR)
270x4 (PR)

DE Bench Press:
210x3x5
225x6

Ballistic Smith Bench Press:
105x5x5

Pin Presses (bar starting 4.5″ off chest):
275x3
315x3
365x3 (PR)
315x3

Paused Exaggerated Incline DB Bench:
100x8 (PR)
100x6
100x5

Cable Pushdowns (hard tower):
108x8x2

DB L-Laterals:
35x12
50x12
35x20

+ stretching

**spytech** · 09-18-2008, 02:24 AM

9/17 - Deadlift ME

Today is my ‘off’ week for deads so did zerchers instead. I completely annihilated my previous PR of 515×1. I will post the video later. I did some light SLDLs and RDLs for the hams, and finished off with some hang cleans. Great session.

Warmups:
Leg Extensions
Leg Curls
Hypers
Lat Pulldowns

Zercher Squats off Pins (bar at 28″ from floor):
135x10
225x3
315x1
405x1
455x1
520x1 (PR)
535x2 (PR)

Sumo SLDL:
315x10

High-Speed Conventional RDL:
315x10x2

Hang Cleans:
155x3
175x3
195x3
215x3x2 (PR)
175x3

+ stretching + power yoga (30min)

**spytech** · 09-18-2008, 08:45 AM

**spytech** · 09-18-2008, 09:23 PM

9/18 - Row ME

Good workout. Tired from zerchers last night, but everything went smoothly.

Warmups:
Pulldowns
Hypers

BB Row (wide overhand grip):
135x12
225x3
315x5
355x3
400x3 (PR)

Wide-grip Pulldowns (wide as possible):
240x5x5

Closer CG Seated Rows:
264x5
276x5x4

Rear Lateral Machine:
80x15
90x15
100x15
80x15

DB Hammer Curls:
75x8x3

Overhead Cable Curls:
80x10x5

+ stretching

**spytech** · 09-18-2008, 09:46 PM

9/18 - Running

Good running today. I managed to complete each mile in around nine minutes, with a four minute rest between the mile intervals. A very nice improvement over the two miles straight I ran last Saturday. Saturday’s workout calls for a 2.25 mile run, but I am thinking of doing a good bike ride instead to give my legs a rest from running.

Week 6 - Workout 2:
Brisk warmup walk
1 mile jog
1/4 mile walk
1 mile jog
Brisk cooldown walk

Total Distance: 2.75 miles

+ stretching

**DJSTARER** · 09-19-2008, 02:02 AM

please keep posting vids. very inspirational

**spytech** · 09-19-2008, 02:09 AM

Thanks DJ

**spytech** · 09-19-2008, 09:25 PM

9/19 - Squat ME

Squatting felt great today, but it was bittersweet. After completing my second rep with 485, I was contemplating a third rep and then my left lat insertion (the one I mentioned I tweaked previously) tweaked again. It did the ‘release/unflex’ then ‘flex/grab/spasm’ thing. It hurt like hell at that moment so I racked it, but it subsided to a dull throb soon after; now it is just annoying, and I can stretch it and arch my back again just fine. I was already planning on skipping jump squats this week to rest my calves, so I just skipped DE squats as well. I probably could have done them just fine, but no point in really putting my lat at risk.

Warmups:
ATG Squats
Good Mornings
Leg Extensions

ATG Squats:
135x10
225x3
315x3
385x5
435x3
485x2 (PR)

Leg Extensions:
305x20x5

Seated Calf Raise:
135x20
160x20x4

+ stretching

**spytech** · 09-20-2008, 08:05 PM

9/20 - Biking

Resting my legs a bit today from running so I went on a nice bike ride. Beautiful day, and the trails were dead. I can definitely tell my cardio has improved a lot compared to the last time I went biking.

Biking:
20.2 miles

+ stretching

**spytech** · 09-22-2008, 06:41 PM

9/22 - Running

Good running. I am deviating from the 9 week program I was following as this week it would have me doing 2.5+ mile runs 3x/week now, and I am not ready for that. I will keep doing the intervals I have been doing with increases every week, gradually building up to those longer distances.

Running:
Brisk warmup walk
1.5 mile jog
1/4 mile walk
1/2 mile jog
Brisk cooldown walk

Total Distance: 2.75 miles

+ stretching

**spytech** · 09-23-2008, 02:00 AM

9/22 - Bench ME

Nice session. I took it a bit easier on speed and accessory work since my lat is still tender. I had more reps in me on my heaviest paused bench set, but I did not want to push the lat too much, so 3 reps over my target was good enough tonight.

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

Paused Bench Press:

09-11-2008, 09:29 PM	#1891
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/11 - Running I was a bit nervous about this session, but I cruised right through it. It is rainy and wet out today so I used the running track at the Y. Nice little track. Week 5 - Workout 2: Brisk warmup walk 3/4 mile jog 1/3 mile walk 3/4 mile jog Brisk cooldown walk Total Distance: 2.4 miles + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-12-2008, 09:54 PM	#1892
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/12 - Squat ME Tired! Not sure how, but I managed to work through the fatigue and soreness and hit my squat rep goals for the week. My calves are beat to hell from the last few months of ATG squatting (and running) so I decided to cut volume on my speed work for a while (6 sets of 2 instead of 10), and eliminate the dive-bomb portion of the speed reps. Since I dropped volume on the speed work I added bands to make them harder, and I setup a 12″ box to touch-and-go off of instead of going all the way down hams-to-calves. I am hoping these changes, coupled with the thicker heel on my shoes will let my calves heal up. I have never used bands on oly squats and I really liked how they felt. The full-rom machine hacks were brutal, despite the light weights. Warmups: Leg Curls Leg Extensions Hypers ATG Squats: 135x12 225x3 315x3 360x3 410x3 460x3 DE ATG Squats (against green/average bands): 235x2x6 Hack Squats (full machine-rom): 200x5 250x5 270x5 290x5 310x5 (PR) + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-13-2008, 06:38 PM	#1893
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/13 - Running I consider this workout the first ‘real test’ of the running program I am following. The program more than doubled the previous longest distance ran at once and had me go 2 miles today. I was very slow (maintained my typical 6mph pace), but I got it done. My legs were fine the first ~1.25 miles, but then my right leg (clot leg) started to do its old burning and ‘feeling really heavy’ thing. That seems to happen everytime I increase distance, though, so it should go away as I keep increasing my distances. Five weeks ago today I was barely able to cover a half-mile in 5 minutes. Progress is coming, slowly but surely. Week 5 - Workout 3: Brisk warmup walk 2 mile jog Brisk cooldown walk Total Distance: 2.5 miles + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-15-2008, 07:26 PM	#1894
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/15 - Running I was planning on going to the Y to run on the indoor track today to spare my legs a bit, but it was too nice outside to ignore. My calves were very tight from Saturday still, and that really made things tough over my last intervals. I tried to push myself harder than usual, and I ended up running my first half mile interval a minute faster than my usual pace. Nothing spectacular, but I ended up a lot more fatigued by the end of the workout, and that is what I was going for. Week 6 - Workout 1: Brisk warmup walk 1/2 mile jog 1/4 mile walk 3/4 mile jog 1/4 mile walk 1/2 mile jog Brisk cooldown walk Total Distance: 2.4 miles + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-16-2008, 03:50 AM	#1895
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/15 - Bench ME Damn good workout tonight. Last week 285×3 on paused bench was brutal and today I easily got 300 for a double (had another rep or two in me). My bench speed was even faster than last week. I used a narrower stance (feet tucked together under the end of the bench, on my toes), and that felt great. Tried the flared elbows thing again, but 235 felt heavy doing it that way so I went back to my normal form and killed 270. After the main bench work I decided to do some pin presses with the bar starting 4.5″ off my chest. Despite being pretty fatigued these still felt good on the tris and I got some decent weight moving. My weak point right now is definitely my chest. Warmups: Bench Press CG Bench BB Cuban Rotations BB OH Press Paused Bench Press: 135x12x2 155x12 235x5 270x3 300x2 (PR) 270x4 (PR) DE Bench Press: 210x3x5 225x6 Ballistic Smith Bench Press: 105x5x5 Pin Presses (bar starting 4.5″ off chest): 275x3 315x3 365x3 (PR) 315x3 Paused Exaggerated Incline DB Bench: 100x8 (PR) 100x6 100x5 Cable Pushdowns (hard tower): 108x8x2 DB L-Laterals: 35x12 50x12 35x20 + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-18-2008, 02:24 AM	#1896
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/17 - Deadlift ME Today is my ‘off’ week for deads so did zerchers instead. I completely annihilated my previous PR of 515×1. I will post the video later. I did some light SLDLs and RDLs for the hams, and finished off with some hang cleans. Great session. Warmups: Leg Extensions Leg Curls Hypers Lat Pulldowns Zercher Squats off Pins (bar at 28″ from floor): 135x10 225x3 315x1 405x1 455x1 520x1 (PR) 535x2 (PR) Sumo SLDL: 315x10 High-Speed Conventional RDL: 315x10x2 Hang Cleans: 155x3 175x3 195x3 215x3x2 (PR) 175x3 + stretching + power yoga (30min) __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-18-2008, 08:45 AM	#1897
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-18-2008, 09:23 PM	#1898
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/18 - Row ME Good workout. Tired from zerchers last night, but everything went smoothly. Warmups: Pulldowns Hypers BB Row (wide overhand grip): 135x12 225x3 315x5 355x3 400x3 (PR) Wide-grip Pulldowns (wide as possible): 240x5x5 Closer CG Seated Rows: 264x5 276x5x4 Rear Lateral Machine: 80x15 90x15 100x15 80x15 DB Hammer Curls: 75x8x3 Overhead Cable Curls: 80x10x5 + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-18-2008, 09:46 PM	#1899
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/18 - Running Good running today. I managed to complete each mile in around nine minutes, with a four minute rest between the mile intervals. A very nice improvement over the two miles straight I ran last Saturday. Saturday’s workout calls for a 2.25 mile run, but I am thinking of doing a good bike ride instead to give my legs a rest from running. Week 6 - Workout 2: Brisk warmup walk 1 mile jog 1/4 mile walk 1 mile jog Brisk cooldown walk Total Distance: 2.75 miles + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-19-2008, 02:02 AM	#1900
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Spytech's INTENSE workout journal please keep posting vids. very inspirational __________________ 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

09-19-2008, 02:09 AM	#1901
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal Thanks DJ __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-19-2008, 09:25 PM	#1902
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/19 - Squat ME Squatting felt great today, but it was bittersweet. After completing my second rep with 485, I was contemplating a third rep and then my left lat insertion (the one I mentioned I tweaked previously) tweaked again. It did the ‘release/unflex’ then ‘flex/grab/spasm’ thing. It hurt like hell at that moment so I racked it, but it subsided to a dull throb soon after; now it is just annoying, and I can stretch it and arch my back again just fine. I was already planning on skipping jump squats this week to rest my calves, so I just skipped DE squats as well. I probably could have done them just fine, but no point in really putting my lat at risk. Warmups: ATG Squats Good Mornings Leg Extensions ATG Squats: 135x10 225x3 315x3 385x5 435x3 485x2 (PR) Leg Extensions: 305x20x5 Seated Calf Raise: 135x20 160x20x4 + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-20-2008, 08:05 PM	#1903
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/20 - Biking Resting my legs a bit today from running so I went on a nice bike ride. Beautiful day, and the trails were dead. I can definitely tell my cardio has improved a lot compared to the last time I went biking. Biking: 20.2 miles + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-22-2008, 06:41 PM	#1904
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/22 - Running Good running. I am deviating from the 9 week program I was following as this week it would have me doing 2.5+ mile runs 3x/week now, and I am not ready for that. I will keep doing the intervals I have been doing with increases every week, gradually building up to those longer distances. Running: Brisk warmup walk 1.5 mile jog 1/4 mile walk 1/2 mile jog Brisk cooldown walk Total Distance: 2.75 miles + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

09-23-2008, 02:00 AM	#1905
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 9/22 - Bench ME Nice session. I took it a bit easier on speed and accessory work since my lat is still tender. I had more reps in me on my heaviest paused bench set, but I did not want to push the lat too much, so 3 reps over my target was good enough tonight. Warmups: Bench CG Bench OH Extensions BB Cuban Rotations OH Press Paused Bench Press: