spytech

11/20 - Squat ME

Yeah, so I really don’t know what to say about today’s workout except that it was flippin’ sweet. I woke up with sore legs (from Yoga Wednesday night I think), didn’t feel very rested, but I wanted to do ATG squats again. I was planning on doing light speed squats with a wide stance, but that seemed too boring. Warmups through 405 felt heavy and tight, but I figured I’d do a single with 455 just to do something heavy. 455 felt heavy, but I decided to give 495 a go. That would be the heaviest I’ve gone since I did 485 for a tough single in early August almost 4 months ago. I got really pumped up/psyched for 495 and totally annihilated it for 5 strong reps despite just squatting with intensity on Monday. I could have hit 3 more reps, I think. This was only 10lbs under my all time ATG squat PR…so I’m going to dominate when I go for something heavier after being fresh and rested to go. Low bar is feeling wonderful. Very natural now. After the 495 PR I did 225 for a really cake 20 repper. Strict Good Mornings finished my hams off in a good way.

ATG Squats (low bar):
135x12
225x12
315x1
405x1
455x1
495x5 (PR)
225x20

Strict Good Mornings:
135x12x5

Standing Cable Crunches w/ Ab Strap:
108x12x5

+ stretching

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

11/23 - Kettlebell Swings

Well it’s been a while since I did any KB work, so I felt like starting this deload week with some swings. 360 reps with the 53 in 12 minutes - very nice considering the layoff from kb work. That is also a best for total reps in 12 min with the 53. I recovered within a minute of my last set, so cardio still seems to be where I left it at a few weeks ago.

Swings - 12-minutes continuous - 53lb bell used - 360 total reps:
40reps, 30 seconds rest x9

+ stretching

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

11/25 - Deload

Nice deload workout before thanksgiving.

ATG Squats:
135×12
225×30

Lying Ham Curls:
50×20x3

45-degree Hypers:
bw x20×3

Leg Extensions:
210×20x3

Standing Cable Adduction:
50×20x3

Standing Cable Curls:
110×20x5

Rope Face Pulls:
50×20x5

One-arm Pushdowns:
50×20

Tricep Ladders:
bw x20×6

One-arm Kneeling Lat Pulldowns:
50×20x3

+ stretching + power yoga (75min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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powerman2000

Nice to see the squats are still progressing.

__________________
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.

DJSTARER

low bar positions can add huge amounts of weight to a squat.

__________________
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:
500 Squat
601 Deadlift
320 Bench


TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

spytech

Thanks man

I'm not sure if the low bar is responsible for my last great squat sesion, or if I am just getting that much stronger, but either way now that I am used to it the leverages feel alot more natural. No more tipping over as I come up out of the hole, etc. Still working on the grip, though. Narrow grip feels the most stable, but its hard on the shoulder. Wide-grip feels easy on the shoulder, but feels less stable (like the bar wants to roll down). I'll have to continue playing with it and find a happy medium.

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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DJSTARER

Naturally. Since you're lifting strictly raw, I'd say you can get away with a more "comfortable" grip position because you're not using extra-maximal loads. The narrow grip works well for those handling extreme weights. You're upper back development should be plenty strong to support a wider grip (even with the low bar position). Narrow grips are great, but sometimes can cause more shoulder and wrist aggravation than is necessary.

__________________
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:
500 Squat
601 Deadlift
320 Bench


TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

spytech

11/30 - Bench / Upper

After not doing any pressing for the last few months I decided to stick to my plan and start rehabbing my shoulder this week. Just some light benching today. Everything was easy, but it felt good and that is all that matters. No aches and pains or anything weird. I probably won’t go much heavier (if at all) than this for a while, though. I think my back was more fatigued from benching than my chest and shoulders were, but I was surprised at the general non-rustiness of the bench movement today. Also, I pressed my 88lb kb last night with my right arm and didn’t have any pain, which is great, but that’s as hard as I will push my shoulder for a while. After benching I did some light to moderate face pulls, and some moderate single-arm pulldowns.

As far as treatments have been going, I am down to seeing the doc just once this week. Last few sessions have been very painful - really hardcore deep tissue/trigger point therapy with ultrasound. My right shoulder has a general achiness to it from the treatments still, but I can tell it feels good and strong otherwise. No occipitalis or collarbone issues anymore.

Bench Press (medium grip):
45x20x4
135x12x2
155x12
175x12
195x12
205x12
215x12
235x12

CG Bench:
135x12x2
155x12
175x12x2

Single-arm Kneeling Pulldowns:
60x12
70x12
80x12
90x12
100x12
110x12
150x12

Rope Face Pulls:
50x20
60x20
70x20
80x20
90x20
100x20

Single-arm Pushdowns:
80x20

OH BB Extensions:
45x20
65x20
85x20

+ stretching + yoga (60min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

12/2 - Squat 3’s

I love squat days. The weights felt pretty heavy today, but I hit the target, and then a couple extra reps. Not too difficult but felt a bit ’stiff’. Still recovering from the big squatting the week before last, I think. After squats I did barbell bulgarian split squats - these are absolutely brutal. I’ve done db bulgarians before, but never the bb version. Very intense, although a bit dangerous. My quads were on fire. Finished off the session with abs and yoga. My shoulder felt really good in yoga, and has been feeling good overall. There was only one pose in yoga tonight that I didn’t feel 100% confident with my right shoulder on (flipped down-dog pose). My right shoulder’s flexibility has really improved quite a bit in just week and a half.

ATG Squat:
135x12
225x12
315x3
340x3
390x3
440x5

BB Bulgarian Split Squats:
135x20
185x20
225x20
235x20 (PR)
185x20

Decline Situps (arms stretched over head):
bw x12x2

Hanging Leg Raises:
bw x30x2

Standing Cable Abs w/ Ab strap:
120x12x3

+ stretching + yoga (75min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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My Lifting Vids

Spytech SHSHT: http://www.strengthandbody.com/shsht.html

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

spytech

12/4 - Upper + Elliptical

Today I gave seated overhead bb presses a go. First time doing any bb overhead pressing in around 3 months. I kept the weight really light, but was able to cruise without any pain in my shoulder. It still feels ‘off’ when doing these overhead presses with the barbell, so I probably wont do them again for a while. Of all movements I can do, the overhead bb press hits the injured spot the most. After the seated overhead pressses, I did some light standing db presses, which felt great, and other shoulder and back work (and curls). I cranked up the intensity a bit on cable rope facepulls and even did a set of chins. Lots of positive progress this week.

Seated Overhead BB Press:
45×20x2
65×12
85×12
105×12x3

Standing DB Press:
45×12x3

Cable Standing Shoulder Internal Rotation:
36×15x4

Front Plate Raise:
45×12x3

Seated Cable Row:
156×10
180×10
204×5
228×5
252×10

Cable Rope Face Pulls:
100×15
120×15
150×15x3

Standing BB Curls:
65×12
85×12
105×5
125×5
145×5x3

Reverse BB Curls:
45×15x2
65×15
85×15
105×15 (PR)

Standing DB Curls:
40×12x3

Single-arm Hammer Curls:
50×10
70×10
90×10
110×10x2

Finger-tip Pullups:
bw x12

Elliptical:
23 minutes

+ stretching

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

12/7 - Squat DE

Squat workouts are always good workouts. Today was wide-stance dynamic work against the purple (light) bands. Squatting was easy, as it should be. I am real used to the low bar position now - very second nature. Strict GMs were brutal, as usual.

On a side note, the orthotics I have are adjustable - they have 3 inserts (low, med, high) for support/stability. The last 2 squat workouts have been with the ‘high’ inserts in, and while they feel great for walking, etc, I am going to have to go back to the medium inserts when I squat. Just too much arch support and it seems to mess up my squats a bit. The medium insert felt perfect though (hit the 495×5 atg PR with them in).

Yoga is feeling really good. My shoulder, while still achy in certain stretches, is getting very stable/strong again. My shoulder does ache from the low bar position (even if I use a wide-grip) so I may drop DE squats on my ‘deadlift’ days for a while to let my shoulder recover more.

Wide-stance Squat (against light bands):
135×12
225×12
315×2x11
315×6

Strict GMs:
135×12x2
155×12
165×12 (PR)
175×12 (PR)

Standing Cable Abs w/ Ab strap (wide stance):
120×8x5

Hanging Leg Raises:
bw x12×4

+ stretching + yoga (60min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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My Lifting Vids

Spytech SHSHT: http://www.strengthandbody.com/shsht.html

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

spytech

12/9 - Bench 12’s

So winter showed up yesterday and stayed overnight in the form of 4 feet of snow. Lots of shoveling yesterday, and snow blowing today. I was completely wiped before I even left for the gym, but I was determined to stay the course. I took a megadose of vitamin C and hit it. Bench felt good despite being dead. I tried the suicide grip and that felt decent - hits the tris more. My grip is still about a “hand and a half” narrower per side than my strongest grip, so I am pretty pleased with how the weights are moving. The last set started to get tough towards the end, but still finished strong. I was more confident with my shoulder this week - more pop off my chest and bar speed. No pains or awkwardness at all. I pushed close grip a little more this week, and that felt fine, too. I am starting to test my occipital/trap/collarbone injuries with some shrugs and everything went well. 405×15 started to burn my occipitalis a bit towards the end, but didn’t strain it or anything. I’ll keep it there for a while. It felt good to get some upper back stimulation. I closed out the session with some misc stuff, including db presses and smith tricep ladders (set the bar at face level, do some ‘pushups’, lower it down one notch, repeat until you hit the floor). So far so good.

Bench Press:
45x20x4
140x12
160x12
180x12
200x12
220x12
240x12

CG Bench Press:
155x12
175x12
195x12x2
175x12

Shrugs:
135x15
225x15
315x15
405x15
315x15
225x15

CG Shrugs:
225x15x3

Tricep Ladders (1 rung = 1 set):
bw x8x8

V-bar Pushdowns:
150x15

Single-arm Reverse Pushdowns:
50x15

Flat DB Press (randomly switching between neutral and normal grips):
50x30x2

+ stretching + yoga (75min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

12/11 - Squat 5’s

Very quick, low volume squat workout. Hit the target reps and that was that. My entire body is very achy - probably something to do with doing real upper body workouts now, shoveling 8 feet of snow 2 days in a row, and the 3 full power yoga workouts on top of the other squat workout this week. 415 was easy…but not as easy as it “should be”.

ATG Squats:
135×12
225×12
315×5
365×5
415×6

Leg Extensions:
305 (stack) x15×5

Standing Cable Abs w/ Ab Strap (hard tower):
120×5
144×5
156×5x2
156×10

Elliptical:
23 min steady-state

+ stretching

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

12/14 - Upper

Shoulder rehab continues to move in a positive direction. I have been working my shoulders alot in yoga, and hit them pretty hard tonight. There are only a few spots of achiness, but I’m not feeling any discomfort in the movements I have put my shoulder through so far. Wide-grip overhead pressing is still not something I want to try so I am doing all my OH pressing with a shoulder-width grip. Still hits my shoulders hard, and works the tris good, too. I am able to hit lateral pulling movements (ie: cable face pulls) pretty hard now without any real fears or concern. Healing sure is slow…but it’s getting there. Everything felt strong (and easy) tonight, but I am taking things slow. I did hot yoga yesterday (75 min) and some OH presses with the kettlebells - did the 88 for a double on each hand without too much effort just to see where things were.

Seated Overhead Press (shoulder-width grip):
45x20
65x12
85x12
105x12
125x12
145x12
165x12

Seated External Rotations:
20x15x2

Standing Cable Internal Rotation:
48x12x2 (PR)
36x12x2

Standing Cable Face Pulls w/ Rope:
144x15
168x15
192x15
214x15
224x15
234x15 (PR)

Side Laterals (various grips/rotations):
20x30
20x50

Shrugs (wide, narrow, regular grips):
315x12x3

Standing OH Cable Curls:
40x12
50x12x2

Incline DB Curls:
35x12x5

Standing DB Curls:
55x12x2

Single-arm DB Hammer Curls:
110x12x2

+ stretching + yoga (30min)

__________________
5'10" - 245 @ 10-12%
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

powerman2000

Remind me again where you live?

__________________
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.

spytech

Wasn't really 4 feet - more like 2. I was just exaggerating because I was pissed off, lol. I'm in southeastern MN.

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

12/16 - Deadlifts

I finally got up the nerve to try some light pulling tonight since my neck/collarbone hasn’t been bothering me during shrugs. This was the first time doing pulls since the end of September, and I decided to stick to SLDLs. I was pleased to hit 505 for a double. Could have done more, but didn’t want to get too crazy today. Pulling was definitely rusty. Moving on to strict GMs - getting heavier there, but still keeping form very tight. Finished with abs and yoga.

Sumo SLDL:
135x12
225x5
315x5
405x5
455x3
505x2
405x6

Conventional SLDL:
405x5

Strict GMs:
135x12x2
155x12x2
175x12
195x12 (PR)

Hanging Leg Raises:
bw x12x3

Eagle V-situps:
+100 x15

Decline Situps - arms straight overhead:
bw x12
+6 x12
+10x12

+ stretching + yoga (75min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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

spytech

12/19 - Bench 12’s

I was too busy yesterday to get to the gym, so I did yesterday’s workout this morning. I did a 60min yoga class first, which involved alot of upper body work, then went to it. Benching felt fine, no pains, but 245×12 was tiring. Had a handful of reps left, though. After that I did some work with 265, just to get a feel for something a little heavier. CG Bench went well with lower reps. I decided I am going to start focusing on db pressing more than bb pressing, so I started doing those again. Light weight, but my shoulder handled them well. I finished off my main workout with some db rows. I didn’t go too hard on these as they really pull on the subscap, and that is where my right shoulder still hurts yet. No pains from the rows, though. After I finished that stuff I did around 25 sets of shoulder rehab work.

Bench Press:
135×12
155×12
175×12
195×12
215×12
245×12
265×1
265×3

CG Bench Press:
185×5
205×5
225×5
185×12x2

Flat DB Press:
65×12
75×12
85×12

DB Row:
55×12
110×12
120×12
130×12
120×12
65×12-100×12

Shoulder Rehab Work:
25 sets

+ stretching + yoga (60min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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spytech

12/21 - Overhead Press 5’s

Pushing the shoulder a bit more…I started the workout with 21 sets of rehab work and then went to seated overhead presses. I am using a really narrow grip on these (inch or so outside of the inner smooth) so I am pretty pleased with the weights I am using despite that. ROM is from mouth to lockout. Nothing feels ‘hard’ yet, but still easing into things. I am probably going to keep my weightloads where they are now for a while and sort of coast, while letting my ‘base’ strengthen. The main sore spot in my right subscap isn’t healing as fast as I would like. It just persists and doesn’t really hinder things, but if it’s not getting better quickly so I am still probably doing too much for it. I’ll see what a few weeks of this rehab work I am doing now does. After overhead presses I did hammer chins. Very happy here as I haven’t done chins in months! Painfree and easy. Curls and some more back work to finish it off.

Shoulder Rehab Work:
21 sets of 15-20 reps

Seated Overhead Press w/ Close Grip:
45×20
95×5
115×5
135×5
155×5
175×5
185×5

Hammer Chins:
bw x12×4
bw x15

Standing Cable Face Pulls w/ Rope:
156×10
180×10
204×10
219×10
234×10

Incline DB Curls:
45×12x5

Strict and Slow Preacher Curls:
75×12
95×12x2

DB Hammer Curls:
70×10-65×10-60×10-50×10-40×10

+ stretching

__________________
5'10" - 245 @ 10-12%
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

12/22 - Snow Shoveling

Got a new 48″ snow shovel last week so I got to put it to use today. Did some neighbors’ driveways as well. Great cardio.

Shoveled Driveways:
5 driveways (PR)

__________________
5'10" - 245 @ 10-12%
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

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powerman2000

LOL

__________________
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.

spytech

12/23 - Squat ME

Major squat farts after tonight’s workout! Finally got to the point where ATG squats generate them now. After the last cycle when I hit 495×5 I knew I wanted to go for a new 1rm PR this cycle. I wasn’t sure how tonight would play out, as my knees have been achy from yoga, and my squats haven’t felt all that strong since hitting that 495×5 last month, but things fell into alignment tonight and I had some good lifts. After talking with a new friend at the gym about where the line is between tasteful heavy metal, and crap, I set to it. I hit the target single for this cycle (465) and then went for a 5lb PR. The last time I maxed out my ATG squat I barely got 505 for a single (see my youtube vid of it). Tonight I killed 510. After a few minutes of rest I put 15lbs more on the bar and went after 525. Pretty easy double! I probably could have done 2-3 more reps, but my adrenals said ‘ok thats enough’, as I had totally psyched myself up 3 times in a row and was mentally toast at that point. After hitting that great PR I stripped down to 315 and did 3 paused squats - holding each rep in the hole for a 10-15second count. Those were some long pauses and made my blood pressure go through the roof. Very dizzy afterwards, but I sure love those paused squats. Afterwards I did step ups to one of the 16″ portable flat benches. The 4 extra inches of height makes a big difference, but I liked the quad workout better with the 16″ bench in comparison with the 12″ box. Less weight, but still kicked my ass. Finished off with some abs, and went into the yoga studio and had some hot chocolate. Came home, shoveled the driveway (again).

Merry Christmas everyone!

ATG Squat:
135x12
225x12
315x1
405x1
465x1
510x1 (PR)
525x2 (PR)

Paused ATG Squat (reps paused for 10-15 seconds):
315x3

BB Step Ups (to 16″ bench):
135x10x2
155x10
175x10
185x10 (PR)

Hanging Leg Raises:
bw x12x6

+ stretching + shoveling

__________________
5'10" - 245 @ 10-12%
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

12/24 - Bench 12’s

Nice quick Christmas Eve workout. Not too sore from last night’s squatting, so I was able to hit today’s lifts with some vigor. Benching felt good - there isn’t any discomfort and I’m not really thinking about my shoulder any more. For my last 2 lighter sets of bench I actually moved my grip out wider (index on outer rings) and that felt fine. My normal grip is still an inch, at least, wider than that! I haven’t tried that grip yet, though. CG Bench was tough today - benching wore me out. Flat db pressing felt great - I’m glad to be working my way back up to the heavy stuff again. Went heavier on shrugs today and my neck/occipitalis were solid. DB rows were easy and comfortable as well. Finished off the session with 20 sets of shoulder rehab work. Came home, shoveled the driveway again (and the neighbor’s).

Bench Press :
45×20x4
135×12
155×12
175×12
195×12
215×12
250×12
225×12
185×12

CG Bench Press:
185×12
225×5x2
185×12x2

Flat DB Bench:
80×12
90×12
100×12

Shrugs:
135×12
225×12
315×12
405×12
455×12
495×12
515×12

DB Rows:
150×6x2
110×12

Shoulder Rehab Exercises:
20 sets

+ stretching + shoveling (2 driveways)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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12/29 - Shoulder Rehab/Deload + Injury Update

Started off the deload week with some good rehab work.

Earlier today I went to the doc for a 2 week adjustment, and to have things checked out. My shoulder had 4 points of injury when I started treatment - 3 are either gone or almost gone/healed now, the point in my posterior delt is still bothering me a bit. This injury also seems to tie in with my right tricep, which started getting really achy/sore once I started resting my upper body. It got progressively worse for a while (while doing nothing) and it seems to be getting a little better now, but it is still very annoying. The doc and I think that all the while my shoulder was injured and I was still pushing hard, my tricep was taking the load off my injured delt. When I started resting finally, my tricep (which had apparently become damaged in the process) started healing up, albeit painfully. Today the doc did some real aggressive deep tissue work on it (the main source of pain is in the connective tissues that join the tricep to the elbow) and man is it sore now. Swollen a bit, and I have been icing it. This is too be expected, and hopefully this will speed up the healing. I will have some ultrasound done on it next week. I plan on laying off any pressing movements (again) for a while, or just limiting my benching and overhead pressing to my normal wide grips, but going super light (ie: rehab).

Shoulder Rehab:
30 sets of 12-20

+ yoga (35min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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12/30 - Lower Deload

Good lower deload workout.

Leg Extensions:
150x12x4

Lying Hamstring Curl:
65x12x4

45-degree Hyper:
bw x12x4

Standing Cable Adduction:
60x20x3

Standing Cable Knee Raises:
60x12x2
80x12x2 (PR)

Hammer Chins:
bw x15

+ stretching + yoga (75min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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12/31 - Upper Deload

Last workout of the year! Gym closes early tomor for new years so I got tomorrow’s deload workout in today. Shoulder rehab work, like usual, then did some light flyes. I haven’t done flyes without pain in at least 6+ months. I stayed light, but they felt great. I also did some light incline benching. The flyes and inclines really pull on my collarbone and I can feel tightness where the injury was - these should help loosen things up.

Happy New Years everyone!

Shoulder Rehab:
15 sets of 12

Flat DB Flyes:
20×12
25×12
35×15

Incline Bench Press:
45×30
135×12x3

Shrugs:
225×12
315×12x2

+ stretching

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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1/4 - Bench 12’s

Good workout to start the new year. I moved my grip out on bench to index on outer rings; quite a change compared to the narrower grip I’ve been using. Shoulder felt good, but I didn’t want to push it past 235 tonight. I also tried reverse close grip bench for the first time ever on barbell, and it felt great. Only bad thing was I kept hitting the rack’s bar pegs on the way up as I went up in weight, so I stopped before anything bad could happen. These felt pretty good though. Flat DB presses were very easy. DB rows are feeling stronger as I get more confidence in my shoulder. Face pulls were real strong.

Before working out today I had ultrasound therapy on my shoulder and tricep, which always feels wonderful. I wore an elbow sleeve for pressing movements tonight, and that seems to help the elbow quite a bit. Tricep is a little achy, but I’m not sure if its from lifting and yoga, or from ultrasound.

Bench Press (feet up last 3 sets):
135×12
155×12
175×12
195×12
215×12
235×12
225×12

Reverse CG Bench:
135×12
155×5
175×5
195×5
215×5
235×4 (PR)

Flat DB Press:
90×10
100×10
110×10

DB Rows:
150×5
160×5
170×5
150×10x2

Standing Cable Face Pulls:
204×10
249×10 (PR)
259×10 (PR)
269×12 (PR)

Shoulder Rehab:
10 sets of 10

+ stretching + yoga (55min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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1/6 - Squat 3’s

Hit today’s squat target and felt that was enough. In lieu of extra reps I paused the last rep with 450, which ties my best paused atg squat pr. After squats I pushed the 16″ step ups a bit more and really smoked my quads. Leg extensions and abs finished things off.

ATG Squats:
135x12
225x12
315x3
350x3
405x3
450x3

BB Step Ups to 16″ Bench:
135x10
185x10
205x10 (PR)
225x10 (PR)
185x12

Leg Extensions:
305x12x4
305x20

Decline Situps (arms over head, legs flat):
+6 x12
+10x12
+15x12x2
bw x12

+ stretching + yoga (75min)

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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1/8 - Upper

This was a good, intense workout. Shoulder is feeling pretty good lately. Shrugs were strong, but my grip was terrible. I think it is from the bottom-up kettlebell pressing I have been working on in my spare time. Shrugs made my collar bone a little achy, so I will step back from them a bit just to be safe. Chins felt good - easy, and pain-free.

Shoulder Rehab:
20 sets of 12

BB Shrugs:
135×12
225×12
315×12
405×12
495×12
585×12x2

Wide-grip BB Shrugs:
495×12
405×12
315×12x2

Rear DB Laterals:
45×12x4

Flat DB Flyes:
30×12x2
35×12x2

Chins (various grips):
bw x12×3

Kneeling One-arm Lat Pulldown:
150×12x2

Incline DB Curls:
40×12x2
50×12

BB Curls:
95×12x2
115×12x2

Single-arm DB Hammer Curls:
110×12x3

+ stretching

__________________
5'10" - 245 @ 10-12%
Status: Getting stronger...

700x2d/625s

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1/11 - Deadlift ME

Sweet. I haven’t done any deadlifting in quite a while and I had the hankering for some pulling today. My goal was to just knock off 6 plates (585) for a single as I wasn’t sure how rusty I’d be, but I ended up hitting a solid 5 reps with 605, deloading each rep. 605 felt pretty easy, but by the 5th rep I could feel some strain on my collarbone so I shut it down. I am very pleased with how 605 felt - strong and fast. I didn’t have any nerve pain in my right glute like I always used to have…so maybe that issue is finally resolved, or at least improved a bit. After pulls I did some SLDLs (sumo and conventional), then finished off with some heavy strict GMs. My hams are going to be sore tomorrow.

Last night I was messing with kettlebell clean and jerks. There is a test called the ‘ultimate clean and jerk test’ where you try to do as many C&J’s with the 88lb bell in 10 minutes - the current standing record is 107 reps (brutal) and I feel like I want to give this a run. I timed out a relaxed paced 10 reps (5 left, 5 right) and that took around 55 seconds. Now, it’s just a matter of holding that pace for 9 more minutes. I think I will start at 1 minute and add time each week and see what happens.

Deadlift (reps deloaded):
245×5
335×5
425×1
515×1
605×5
515×3

SLDLs (sumo and conventional):
425×5x2

Strict Good Mornings:
135×12
155×12
175×12
195×12
205×12 (PR)

+ stretching + yoga (35 min)

__________________
5'10" - 245 @ 10-12%
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