spytech

10/10 - Squats

Quick workout. This was the first time squatting since I tweaked my lat 3 weeks ago. No discomfort, but I kept things light and easy, and will gradually work back up to my normal poundages. Hacks were solid.

Warmups:
Hypers
ATG Squats

ATG Squats (most reps paused):
135×10
225×10x2
315×10

Cybex Hack Squats (full machine rom):
250×5
340×5 (PR)
270×5x3

Standing Cable Abs with ab-strap (’hard tower’):
120×10
132×10
144×10
156×12 (PR)
144×12

+ 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

spytech

10/13 - Bench ME

Solid bench session. My lat has been feeling good, but I still babied it a bit and didn’t push past the prescribed reps for today. Benching felt pretty good, though, and my speed work was very fast. Chins were almost effortless and didn’t bother the lat at all, which is a great sign.

Warmups:
Bench
CG Bench
OH Extensions
OH Press
Cuban Rotations

Paused Bench Press:
135x12
155x10
205x5
240x5
270x3
305x1 (PR)
275x4 (PR)

DE Bench Press:
220x3x6

CG Ballistic Smith Bench Press:
105x5x5 (PR)

Hammer Chins:
+25x5
+45x5
+65x5
bw x20

Seated Single-arm Cable Extensions:
60x10
80x10x2

+ stretching + power yoga (20min)

__________________
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

spytech

10/13 - Running

Ran on the treadmill again after my workout tonight, and it was tough. I can’t believe how much it kicks my ass. I can run a mile in 10 minutes on the track and barely break a sweat, but the treadmill kills me at the same pace. I think the treadmill is so much harder for me because it makes me lengthen my stride out, rather than taking smaller, quicker steps. The longer strides are tough on my clot leg.

Running:
1 mile jog (10 minutes @ 6mph)
1/4 mile brisk cooldown walk

__________________
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

spytech

10/15 - Deadlift DE

Quick DE session with recovery work. Nothing special.

Warmups:
Hypers
Leg extensions
Leg curls
Lat rows

DE Conventional Deadlift (against doubled minis):
245x2
335x2x5

Sumo SLDL:
335x10

Conventional RDL:
335x10x3

Standing Ham Curls:
80x10x4

Cable Abduction (foot to waist level):
30x10x2

Lying Ham Curl:
50x75

Seated Calf Raise:
180x20
205x20x2

+ stretching + power yoga (30 min)

__________________
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

spytech

10/16 - Row ME

Felt good to be rowing some good weight again! My lat was a bit achy afterwards, but it feels pretty solid now. I could tell I was holding back on my ‘explosiveness’, but everything felt good. I really enjoy the seated cable face pulls with the rope attachment. I do these nice and slow and really focus on a good contraction. They really pound my upper/middle back and rear delts. I made my curls harder and more intense by keeping my hands supinated for each rep, start to finish.

Warmups:
BB Rows
Hypers
Lat Rows
Lat Pulldowns

BB Rows (shoulder width overhand grip):
135x10
225x5
275x3
320x3
360x3
405x3

Seated Rope Cable Face Pulls:
168x5
204x5
209x8 (PR)
219x8 (PR)
226x8 (PR)

Rear Delt Flye Machine:
80x15
90x15
100x15

Incline DB Curls (hands supinated):
40x6
50x6x5 (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

spytech

10/16 - Running

Great run today. I was going to run on the treadmill but I just didn’t want to, so I want back to the track and tried doing the coached run Clare put on my ipod again. I tried this a few weeks ago and died after the first speed interval and just could not recover for the rest. Today I managed to complete all five, and my last interval was very fast and strong (for me).

Running - Coached Run:
2 min. warmup walk
5 min. easy warmup jog
4 min. run (less than race pace, faster than normal pace)
9 min. of speed intervals (5 fast 60s intervals, 4 slow jog recovery intervals)
3 min. cooldown jog
3 min. cooldown walk

Total Distance: 2.25 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

spytech

10/17 - Squat ME

Very nice. I was planning on doing some light squats again, but decided to try some paused singles just to make them a bit harder. However, the light singles ended up turning into a pretty easy PR. My lat is only a little achy, so I am pleased. DB lunges felt a ton better and stronger than the last time I did them.

Warmups:
Hypers
Leg Extensions
Leg Curls
ATG Squats

Paused ATG Squats (5+ second pauses at the bottom):
135x10
225x5
315x1
365x1
405x1
440x1 (PR)
405x3

DE ATG Squats:
245x2x6

DB Lunges:
60’s x10x4 (PR)

Standing Cable Abs with ab-strap (’hard tower’):
156x10
168x10 (PR)
144x20

+ 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

spytech

10/20 - Bench ME

Tonight’s workout was one of those that almost wasn’t, but I’m glad I went. I started getting a sore throat Friday night and it was pretty harsh when I woke up the next morning. It’s still there, but yesterday was the worst. Today I just feel really out of it, light-headed/dizzy, and have that ‘head under water’ feeling. Regardless, my goal was to stay on my progression for bench and then coast the rest of the workout. Bench ended up feeling great. Did an extra rep for today’s heaviest triple and had more in the tank. After I hit that I sped through my DE work and then cruised through the militaries, chins, and rev cg presses.

Warmups:
Bench Press
CG Bench
JM Press
OH Press
Cuban Rotations
Lat Pulldowns

Paused Bench Press:
135x12
155x10
225x3
255x3
290x4 (PR)

DE Bench Press:
225x3x6

Standing Military Press:
175x5x2
175x8

Reverse Smith CG Bench:
215x5
245x5
265x5x2
245x5

Hammer Chins:
+65x5x2
+65x8

OH DB Extensions:
100x15
130x15

+ 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

spytech

10/22 - Deadlift ME

Decent workout. My glute really frustrated me tonight. It was straining from the get-go, and no matter what I did to stretch it or warm it up it just kept cramping up at the start of each pull. Despite the cramping, I stuck to my plan and hit 640 for a triple, which ties my 3rm PR. This was much cleaner than the last time I did it, though. Afterwards I tried an experiment I’ve been meaning to try. I setup a one of my powerhooks with a 100lb db (used for hanging db’s off a barbell) and set it so that it would catch on the bar as I did a deadlift. As a result the first few inches are bar-weight, and then the db catches and it instantly jumps 100lbs. What I didn’t think of was the db swinging back and forth after it came off the floor. This made my core work really hard so as to keep me from falling over. Different.

Warmups:
Hypers
Leg Extensions
Leg Curls
Lat Rows

Deadlift:
245×3
335×3
425×3
500×3
570×1
640×3

Deadlift with db hooked to bar:
345×3x4 (PR)

Conventional SLDL:
335×12

DB Swings:
80×10
120×10
130×12 (PR)

Standing Ab Crunches with ab strap (’hard tower’):
156×50
168×5x2
156×5x2

+ 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

spytech

__________________
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

spytech

10/23 - Row ME

Rows were tough today for whatever reason. Heavier than they should have felt, and my form sucked. Assistance work felt great though.

Warmups:
BB Curls
Lat Rows
BB Rows

BB Rows (shoulder width overhand grip):
135×10
225×3
300×3
340×3
385×3

Seated Cable Face Pulls w/ Rope:
234×6 (PR)
244×6 (PR)
254×6 (PR)
259×6 (PR)
264×8 (PR)

Seated Rear Delt Flyes:
80×8
110×8
140×8

Incline DB Curls (hands supinated):
55×6x2 (PR)
55×10 (PR)

Standing DB Hammer Curls:
60×10x2
60×15

+ 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

spytech

10/23 - Running

Good coached run today. I think I made it an extra lap (or two) faster than last week’s coached run, and I wasn’t as tired.

Running - Coached Run:
5 min. easy warmup jog
4 min. run (less than race pace, faster than normal pace)
9 min. of speed intervals (5 fast 60s intervals, 4 slow jog recovery intervals)
2 min. cooldown jog

Total Distance: 2 miles

__________________
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

spytech

10/24 - Squat ME

Squats were easy today, but I just didn’t have a good feeling about my lat so I didn’t do today’s heavy triple. Hacks were good. Looking forward to next week’s scheduled deload.

Warmups:
ATG Squats
GMs
Hypers

ATG Squats:
135x10
225x3
315x3
365x3
415x3

DE ATG Box Squats:
245x2x6

Cybex Hack Squats (full machine rom):
250x6
350x5 (PR)
260x5x3

Standing Ab Crunches w/ ab-strap (’hard tower’):
144x10x5

+ 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

spytech

8/27 - Bench Deload and Running

Quick 25 minute session followed by some fast running since I had some time to kill before yoga.

Warmups:
Bench Press
CG Bench
OH Extensions
OH Press

Bench Press:
135×12
155×10
185×5
255×5x4

Incline Bench Press:
205×5x5

Standing Military Press:
135×8x3

OH DB Extensions:
80×15x5

Chins (various grips):
bw x10×4

Running:
4min 1/2 mile run
1min 300 meter dash @ 90%

+ stretching + power yoga (30 min)

__________________
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

spytech