spytechs twin brother

**Succio** · 10-02-2006, 03:54 AM

tommorow, hopefully, i will start my hybrid strengh and hypertrophy training.

i might of sprained my wrist on friday, so i dont know if im gonna be able to start it off tommorow.

spytech, your my role model. feel free to help me out.

my numbers are down right now, but here are my numbers from about a month ago

245 bench
350 deadlift
135 seated military x 4/5

**DJSTARER** · 10-02-2006, 03:56 AM

this should be interesting... what are your current stats, and what is it about spy's routine that you will frame? That routine is for Spy... he knows what works for him.

**Succio** · 10-02-2006, 04:09 AM

Quote:

Originally Posted by DJSTARER

this should be interesting... what are your current stats, and what is it about spy's routine that you will frame? That routine is for Spy... he knows what works for him.

current stats are
160 pounds (goal is to hit 170 no more than 11% BF)
BF - 9%

i just really want to push my weights to a different level.

i found this routine on bb.com and i remembered its the one that spytech is on.

http://www.bodybuilding.com/fun/par70.htm

**DJSTARER** · 10-02-2006, 02:49 PM

well, you should have no problem reaching that goal. Should only take you about 6-10 weeks, depending on your diet and genetics...

set a bigger goal.

**Succio** · 10-02-2006, 07:31 PM

maybe 180??? i want to do a powerlifting comp in the next year, so i dont wanna add 20 pounds of weight and 20 pounds on bench, u know what im sayin?

so hopefully, ill get to 170-175 and end up with a 275 bench and a 405 deadlift.

thing is, there is no squat rack at my gym, so i have to use the smith.

**spytech** · 10-03-2006, 12:35 AM

Good luck S - if you have any questions let me know.

spirit3530 · 10-03-2006, 01:40 AM

LOL Spytechs twin brother....LMAO well see

**Succio** · 10-03-2006, 03:56 AM

alright bitches, i dont know if ive told u, but i injured my wrist on friday and it was still hurting today, but i decided to go.

Stim X and 17-HD blew me away, i felt like an animal.

DB overrow
90 x 4 too easy, shoulda went higher

close grip lat pulldown
150 x 6

weighthed chinup
+15 x 6 easy

Deadlift
285 x 4 think i coulda banged out another 2 NEW PR
285 x 3

smith shrugs (felt weird)
225 x 6

Cable row
150 x 6

Ez curl bar
75 x 6
85 x 6 NEW PR felt so light

DB hammers (First time ever doing these)
40 x 6

Cable curls
130 x 6 NEW PR

(this wasnt in the program, but i decided to do it)
wide grip pullups
x 10 NEW PR

**DJSTARER** · 10-03-2006, 03:27 PM

Quote:

Originally Posted by SUccio

maybe 180??? i want to do a powerlifting comp in the next year, so i dont wanna add 20 pounds of weight and 20 pounds on bench, u know what im sayin?

so hopefully, ill get to 170-175 and end up with a 275 bench and a 405 deadlift.

thing is, there is no squat rack at my gym, so i have to use the smith.

well, the prog should be okay for this. I would make sure you do plenty of speed work though... especially from a low box.

**Succio** · 10-03-2006, 10:28 PM

Quote:

Originally Posted by DJSTARER

well, the prog should be okay for this. I would make sure you do plenty of speed work though... especially from a low box.

speed as in dynamic training?

u think i can incorporate dynamic work for bench squat and deadlift without overtraining?

**Succio** · 10-04-2006, 03:53 AM

had a miserable workout, i had a huge knot in my back and didnt recover well from yesterday

smit squat
175 x 1 didnt feel right
175 x 2

Leg press
315 x 6 too sore

leg press calves
405 x 6
495 x 6

Leg sled calves
400 x 6 x 2

SLDL (went light because 1st time doing these, just gettin a feel)
90 x ?

trust me, i will not have a pussy workout like i did today in the near future.

**DJSTARER** · 10-04-2006, 05:10 PM

Quote:

Originally Posted by SUccio

speed as in dynamic training?

u think i can incorporate dynamic work for bench squat and deadlift without overtraining?

yes, in fact, i think is essential

**Succio** · 10-04-2006, 05:31 PM

how do u think i would do that?

dynamic bench one week, dynamic deadlift the next, and dynamic squat after ?

my routine is 4 days a week.

**Succio** · 10-06-2006, 12:32 AM

begginin pics

http://i75.photobucket.com/albums/i3...o/DSC00879.jpg

http://i75.photobucket.com/albums/i3...DSC00878-1.jpg

http://i75.photobucket.com/albums/i3...o/DSC00882.jpg

http://i75.photobucket.com/albums/i3...o/DSC00883.jpg

**Succio** · 10-06-2006, 03:46 AM

i felt pretty good energy again from stim x and 17-HD, felt pretty pumped to workout, however....

Flat BB bench
195 x 5
205 x a pussy 3 reps

Incline DB
85s x 6
90s x a pussy 3

DB fly flat
50s x 6

Steated military BB
105 x 6
115 x 6

Dumbell raises
30 x 5

Close grip BP
145 x 5

SKull crusher
95 x 6

Weighted dip
bw + 90 x 6
bw + 100 x 4

tricep, shoulder, and lat strength has gone up, and my bench has gone down WTF

**Jayhawkk** · 10-06-2006, 03:54 AM

Gone down is misleading. You have to take into account for rest or lack there of. if you're working shoulder and tris harder and you don't give enough recovery your bench will suffer.

Don't make the mistake of overtraining. It doesn't happen over night but it's progressive.

10-02-2006, 03:54 AM	#1
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	spytechs twin brother tommorow, hopefully, i will start my hybrid strengh and hypertrophy training. i might of sprained my wrist on friday, so i dont know if im gonna be able to start it off tommorow. spytech, your my role model. feel free to help me out. my numbers are down right now, but here are my numbers from about a month ago 245 bench 350 deadlift 135 seated military x 4/5 __________________ SUPPLEMENTS.NET REP

10-02-2006, 03:56 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,104 Recipes: 0 Rep Power: 115	this should be interesting... what are your current stats, and what is it about spy's routine that you will frame? That routine is for Spy... he knows what works for him. __________________ 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

10-02-2006, 02:49 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,104 Recipes: 0 Rep Power: 115	well, you should have no problem reaching that goal. Should only take you about 6-10 weeks, depending on your diet and genetics... set a bigger goal. __________________ 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

10-02-2006, 07:31 PM	#5
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	maybe 180??? i want to do a powerlifting comp in the next year, so i dont wanna add 20 pounds of weight and 20 pounds on bench, u know what im sayin? so hopefully, ill get to 170-175 and end up with a 275 bench and a 405 deadlift. thing is, there is no squat rack at my gym, so i have to use the smith. __________________ SUPPLEMENTS.NET REP

10-03-2006, 12:35 AM	#6
spytech Getting Stronger Join Date: May 2005 Posts: 1,534 Recipes: 0 Rep Power: 37	Good luck S - if you have any questions let me know. __________________ 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

10-03-2006, 01:40 AM	#7
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	LOL Spytechs twin brother....LMAO well see __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

10-03-2006, 03:56 AM	#8
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	alright bitches, i dont know if ive told u, but i injured my wrist on friday and it was still hurting today, but i decided to go. Stim X and 17-HD blew me away, i felt like an animal. DB overrow 90 x 4 too easy, shoulda went higher close grip lat pulldown 150 x 6 weighthed chinup +15 x 6 easy Deadlift 285 x 4 think i coulda banged out another 2 NEW PR 285 x 3 smith shrugs (felt weird) 225 x 6 Cable row 150 x 6 Ez curl bar 75 x 6 85 x 6 NEW PR felt so light DB hammers (First time ever doing these) 40 x 6 Cable curls 130 x 6 NEW PR (this wasnt in the program, but i decided to do it) wide grip pullups x 10 NEW PR __________________ SUPPLEMENTS.NET REP

10-04-2006, 03:53 AM	#11
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	had a miserable workout, i had a huge knot in my back and didnt recover well from yesterday smit squat 175 x 1 didnt feel right 175 x 2 Leg press 315 x 6 too sore leg press calves 405 x 6 495 x 6 Leg sled calves 400 x 6 x 2 SLDL (went light because 1st time doing these, just gettin a feel) 90 x ? trust me, i will not have a pussy workout like i did today in the near future. __________________ SUPPLEMENTS.NET REP

10-04-2006, 05:31 PM	#13
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	how do u think i would do that? dynamic bench one week, dynamic deadlift the next, and dynamic squat after ? my routine is 4 days a week. __________________ SUPPLEMENTS.NET REP

10-06-2006, 12:32 AM	#14
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	begginin pics http://i75.photobucket.com/albums/i3...o/DSC00879.jpg http://i75.photobucket.com/albums/i3...DSC00878-1.jpg http://i75.photobucket.com/albums/i3...o/DSC00882.jpg http://i75.photobucket.com/albums/i3...o/DSC00883.jpg __________________ SUPPLEMENTS.NET REP

10-06-2006, 03:46 AM	#15
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99	i felt pretty good energy again from stim x and 17-HD, felt pretty pumped to workout, however.... Flat BB bench 195 x 5 205 x a pussy 3 reps Incline DB 85s x 6 90s x a pussy 3 DB fly flat 50s x 6 Steated military BB 105 x 6 115 x 6 Dumbell raises 30 x 5 Close grip BP 145 x 5 SKull crusher 95 x 6 Weighted dip bw + 90 x 6 bw + 100 x 4 tricep, shoulder, and lat strength has gone up, and my bench has gone down WTF __________________ SUPPLEMENTS.NET REP

10-06-2006, 03:54 AM	#16
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Gone down is misleading. You have to take into account for rest or lack there of. if you're working shoulder and tris harder and you don't give enough recovery your bench will suffer. Don't make the mistake of overtraining. It doesn't happen over night but it's progressive. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

10-06-2006, 04:24 PM	#17
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,953 Recipes: 0 Rep Power: 99