Spytech's INTENSE Training Journal

[spytech]

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

[spytech]

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

[spytech]

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

[spytech]

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

[spytech]

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)

[spytech]

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

[spytech]

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

[Benson]

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?

[spytech]

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.

[GhostfaceKillah]

Insane deadlift, Spy. Very motivating.

[spytech]

Thanks man

[spytech]

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

[spytech]

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

[spytech]

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

[spytech]

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

[spytech]

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)

[spytech]

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

[spytech]

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

[spytech]

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)

[spytech]

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