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  1. #1561
    Senior Member spytech's Avatar
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    1/26 - Incline Bench 5-3-1


    Great, great bench workout. Everything finally clicked on inclines and I dominated every rep. Could have doubled the 315 and 320 singles I think, but didn’t want to get too greedy. Real happy with the 305 triple before hitting the singles. Flat DB bench went real well - best as it has in this fatigued state since I started doing them. Finished off with some heavier BB rows.


    Incline Bench Press:
    135x12
    155x12
    185x5
    215x5
    245x3
    275x1
    305x3 (PR)
    315x1
    320x1 (PR)


    Flat DB Bench:
    110x8
    120x8
    130x10
    110x15


    BB Rows:
    315x5
    315x5
    315x5
    315x5
    365x6


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  2. #1562
    Senior Member spytech's Avatar
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    1/28 - Squat 5-3-1


    Awesome squatting today. Killed the single target for this cycle (550) so went for a double PR like I did last cycle. 585×2 - solid. Finished squats with 6 reps of 10 second paused ATG squats @ 315. Really good for the blood pressure. Finished with seated leg extensions and hamstring curls and some abs.


    Squats:
    225x12
    315x5
    430x5
    490x3
    550x1
    585x2 (PR)


    Paused ATG Squats (10s pause at bottom of each rep):
    315x6


    Seated Leg Extensions:
    305x15
    305x15
    305x15
    305x15
    305x15


    Seated Hamstring Curl:
    215x12
    215x12
    215x12
    255x12
    255x12


    Ab Roll-outs:
    bw x12
    bw x12
    bw x12


    Lying Leg Lifts:
    bw x15
    bw x15
    bw x15


    Various Crunches:
    bw x80


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  3. #1563
    Senior Member spytech's Avatar
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    1/31 - Upper Deload


    Nice upper body deload workout. Flew through this one in about 20-min.


    Incline Bench Press:
    135x12
    155x5
    185x5
    205x5
    225x5


    Standing Military Press:
    135x12
    155x5
    185x5


    Flat DB Bench:
    60x20
    60x20


    Chins/Pullups (varying grips):
    bw x20
    bw x20
    bw x20


    Dips:
    bw x20
    bw x20
    bw x20


    Cable Face Pulls:
    40x20
    50x20
    60x30


    Rope Pushdowns:
    40x20
    50x20
    60x30


    OH Rope Extensions:
    40x20
    50x20
    60x30


    Iron Cross Reverse Laterals:
    15x50


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  4. #1564
    Senior Member spytech's Avatar
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    2/2 - Lower Deload


    Quick squat and dead deload session.


    Squats:
    225x5
    295x5
    355x5


    Deadlift:
    265x5
    335x5
    395x5


    DB Curls:
    20x20
    20x20
    20x20
    20x20
    20x20


    DB Hammer Curls:
    40x20
    40x20


    EZ Curls:
    75x20
    75x20


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  5. #1565
    Senior Member spytech's Avatar
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    2/4 - Upper Deload


    Another quick deload workout.


    BB Rows:
    225x12
    225x12
    225x12


    Shrugs:
    225x12
    315x12
    405x12
    405x12


    Chins/Pullups:
    bw x12
    bw x12
    bw x12


    CG Pulldowns:
    250x12
    250x12


    Wide-grip Pulldowns:
    200x12
    200x12


    Rear DB Laterals:
    25x15
    25x15
    25x15


    + stretching + yoga (25 min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  6. #1566
    Senior Member spytech's Avatar
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    2/6 - Push Press 3’s


    Always feels good to come back strong off a deload week. Recorded my first ‘Lattimer’ at something above 225 for push presses today, setting a new reps PR. Chins and dips felt pretty strong today, so pushed the weights a bit on them.


    Push Press:
    135x10
    155x5
    190x3
    210x3
    235x10 (PR - PLACE AT THE TABLE!!!)


    Hammer Chins:
    bw x10
    +30x10
    +40x10
    +50x10
    +60x10
    bw x10


    Dips:
    bw x10
    +45x10
    +60x10
    +90x10
    +100x10
    bw x25


    Iron Crosses / Reverse Laterals:
    20x30


    OH DB Extensions:
    20x50


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  7. #1567
    Senior Member spytech's Avatar
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    2/8 - Deadlift 3’s


    Solid deadlifting today. Grip was horrible and had to reset 3-4x during the set, and that killed my momentum, but still got a PR of 12 reps. Nice stuff. That wiped me out so I finished with some leg curls and light shrugs.


    Deadlift:
    245x6
    335x6
    425x3
    460x3
    525x3
    590x12 (PR)


    Lying Hamstring Curls:
    125x10
    125x10
    125x10
    125x10
    125x10


    Shrugs:
    225x6
    315x6
    405x6
    495x6
    495x6


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  8. #1568
    Senior Member Benson's Avatar
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    That is one helluva DL PR...

    Just out of curiosity, why wouldn't you have thrown a couple of fives on an gone for an even 600?
    Remember, believe none of what you hear and half of what you see...





  9. #1569
    Senior Member spytech's Avatar
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    Quote Originally Posted by Benson View Post
    That is one helluva DL PR...

    Just out of curiosity, why wouldn't you have thrown a couple of fives on an gone for an even 600?
    Thanks B

    Just following my programming for the routine. I've done 605 for 10 before so it's not like I am working towards 600 for reps or anything...was just another set in the grand scheme of things.
    5'10" - 245 @ 10-12%
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  10. #1570
    Senior Member GhostfaceKillah's Avatar
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    Insane deadlift, Spy. Very motivating.
    Like short sleeves, I bare arms

    Applied Nutriceuticals FORUM REP
    www.appliednutriceuticals.com

  11. #1571
    Senior Member spytech's Avatar
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    Thanks man
    5'10" - 245 @ 10-12%
    715x2d/675s
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  12. #1572
    Senior Member spytech's Avatar
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    2/10 - Incline Bench 3’s


    Real nice pressing workout today. Added 10lbs to last cycle’s target triple weight and still matched last cycle’s PR effort of 11 reps. Progress! Finally moved up to the 140s on flat db bench afterwards - not too difficult. Getting used to these slowly. Switched up rows this week by using a real wide grip (hands almost out to the collars) and used extremely strict form. Finished with a bunch of curls.


    Incline Bench Press:
    135x12
    155x12
    210x3
    240x3
    270x11 (PR)


    Flat DB Bench:
    110x8
    120x8
    130x6
    140x5
    110x12


    Wide-grip BB Rows:
    225x10
    225x10
    225x10
    225x10
    225x15


    Supinated DB Curls (3-second negatives):
    35x10
    45x10
    55x8


    Single-arm Cable Curls:
    30x10
    40x10
    50x10
    60x10 (PR)
    30x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  13. #1573
    Senior Member spytech's Avatar
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    2/13 - Squat 3’s


    Nice squat day. Wanted to get at least 4 for a PR and got 6. Probably could have ground out a 7th rep, but 6 was good. Hit 2 pr’s on ATG zercher squats. Felt strong there. Finished with some curls.


    Squats:
    135x12
    225x6
    315x3
    410x3
    470x3
    530x6 (PR)


    ATG Zercher Squats:
    225x5
    315x5
    375x5 (PR)
    405x5 (PR)

    315x5


    Standing DB Curls:
    55x6
    60x6
    65x6
    70x6
    55x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  14. #1574
    Senior Member spytech's Avatar
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    2/15 - Push Press 5’s


    Solid Lattimer with 225 for a reps PR. Dips felt pretty good. PR at this bodyweight. Biggest struggle with dips right now isn’t the weight, but getting really light headed and dizzy every set around the 3rd or 4th rep. It’s real strange, and it has happened every set, every time I have done them in the last few months. Chins were hard.


    Push Press:
    135x12
    155x12
    170x5
    195x5
    225x13 (PR)


    Dips:
    +45x10
    +70x10
    +90x10
    +110x10
    +90x10


    Hammer Chins:
    +45x6
    +90x5
    +70x6
    +45x8
    +45x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  15. #1575
    Senior Member spytech's Avatar
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    2/17 - Deadlift 5’s


    Just not feeling it today so I hit the minimum and called it good. Went real wide on the bb rows, hands almost to collars. Not bad.


    Deadlift:
    245x12
    335x5
    425x5
    495x5
    565x5


    Extra-wide Wide-grip BB Rows:
    245x12
    245x12
    245x12


    Y-Lat Pulldown:
    160x12
    160x12
    160x12


    Single-arm Cable Curls:
    20x12
    30x12
    40x12
    50x12
    40x12
    30x12
    20x12


    Hanging Leg Lifts:
    bw x12
    bw x15
    bw x25


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  16. #1576
    Senior Member spytech's Avatar
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    2/20 - Incline Bench 5’s


    Real strong pressing today. My left shoulder (rear delt) was feeling really weird during incline warmups (sharp pain at the bottom of each rep), but that subsided as I kept increasing weight. Wasn’t really bothering me on the 225 set so I put the target weight on and went for it - matched last cycle’s 17 reps with an added 5lbs. Opted to do cg bench instead of db bench today (easier on the shoulder) and hit a PR there too, despite not having done cg bench in quite a while. Finished with some strong rows, and slow preacher curls.


    Incline Bench Press:
    135x12
    155x12
    195x5
    225x5
    255x17 (PR)


    CG Bench Press:
    135x10
    185x10
    225x10
    255x10
    265x10
    275x10 (PR)
    225x10


    BB Rows:
    265x12
    265x12
    265x12
    265x12
    325x12


    Preacher Curls (3-second negatives):
    75x10
    75x10
    75x10
    75x10
    75x10


    + stretching + yoga (30min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  17. #1577
    Senior Member spytech's Avatar
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    2/22 - Squat 5’s


    Some OK squatting today. Real lightheaded and tired today, but got the work done. Did all squats ATG today to make the 5’s a bit more challenging. 500×6 is an ATG pr. Finished with some easy leg extensions and ab roller work and called it a day.


    ATG Squat:
    225x12
    315x5
    385x5
    445x5
    500x6 (PR)


    Leg Extensions:
    305x15
    305x15
    305x15
    305x15
    305x15


    Ab Roll-outs:
    bw x10
    bw x10
    bw x10
    bw x10
    bw x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  18. #1578
    Senior Member spytech's Avatar
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    2/24 - Push Press 5-3-1


    My left rear delt was real stiff and sore at the start of today’s session, but I decided to at least work through my first work set to see if it would loosen up and allow at least a single go at the target single for this cycle. First work set at 195 wasn’t bad, second work set only hurt if I lowered the bar really slow on the negatives, so I decided to just put the target weight on (250) and do a quick single. Single turned into a pretty easy set of 6, big PR. Could have hit more but didn’t want to push the shoulder too much. Did one more set of 5 with 225 and called it good. Dips didn’t feel right so I stopped after a couple sets and did light cgb and pushdowns and extensions. Did some bodyweight pullups and finished with some band shoulder rehab work.


    Push Press:
    135x12
    155x5
    175x5
    195x5
    225x3
    250x6 (PR)
    225x5


    Dips:
    bw x12
    bw x12


    Pull-ups:
    bw x10
    bw x10
    bw x10
    bw x10
    bw x15


    CG Bench:
    185x10
    185x10
    185x10


    Single-arm Reverse Pushdowns:
    33x12
    33x12
    40x12


    Single-arm Cable Extensions:
    30x12
    30x12
    30x12


    V-bar Pushdowns:
    70x30


    Shoulder Rehab (external rotations, crossovers, etc):
    light band x60
    light band x80
    light band x100


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  19. #1579
    Senior Member spytech's Avatar
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    2/27 - Deadlift 5-3-1


    OK deadlift session. Set a PR with 625 for 6, but could have had more if I wasn’t feeling so achy and run-down in the hips/low back. Seems squats and overheads are taking their toll and affecting the deads now. Did some light’ish db hammer curls, then finished with some heavy shrugs. Nice PR there.


    Deadlift:
    245x12
    335x5
    425x5
    495x5
    560x3
    625x6 (PR)


    Single-arm DB Hammer Curls:
    100x10
    110x10
    110x10
    110x10
    110x10


    Shrugs:
    225x12
    315x5
    405x5
    495x5
    585x5
    675x5
    750x6 (PR)
    765x7 (PR)



    + stretching + yoga (30min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  20. #1580
    Senior Member spytech's Avatar
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    2/29 - Incline Bench 5-3-1


    Stellar workout today. My shoulder was still achy during warmups, but the target single (280) was easy so I opted to push it a bit more. Ended up getting a PR with 315 for a double. Could have got more, I think, but didn’t want to push my luck with the shoulder. Moved on to close grip bench and got a real unexpected PR with 315 for a triple. My previous best was 315×2, set back in Dec 2010. Very nice considering this is the second time doing close grip in the last 6+ months. Finished with some real strong rows.


    Incline Bench Press:
    135x12
    155x10
    185x5
    225x5
    250x3
    280x1
    300x1
    315x2 (PR)


    CG Bench Press:
    225x5
    250x5
    275x5
    295x5
    315x3 (PR)


    BB Rows:
    320x5
    320x5
    320x5
    320x5
    410x6


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

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