spy's Intense Workout Journal

5/4 - Incline Bench - 3’s

Good inclines today. Target triple @ 320 went fine then I worked down doing paused work.

Incline Bench Press:
135x12
185x6
225x6
255x3
285x3
320x3

Paused Incline Bench Press:
285x5
255x8
225x12

Pec Flye Machine:
120x10
150x10
170x10
177x10
184x10
191x10
198x10
205x10
212x15 (PR)
170x15

Seated Lat Row Machine:
200x20
200x20
200x20
200x20
200x20

DB L-Laterals:
30x20
30x20
30x20
30x20
30x20

Single-arm Rope Pushdown:
30x12
30x12
30x12

Rope Pushdown:
50x20
80x10
80x10
80x10
80x10
50x20
 
5/5 - Deadlift

Did some random non-sumo deads today, including snatch grip pulls. I have not done these in a long time, let alone actually with some decent weight. Not too shabby. DB rows for the first time - going above 150 is a bit awkward since I have to stack and balance another db on top of the 150 to get more weight. Strong single-arm curls out of nowhere.

Conventional Deadlift:
135x12
225x12
315x5
505x3
555x3
505x5

Snatch-grip Deadlift:
315x5
405x5
455x5
505x3 (PR)
315x5
315x5

DB Rows:
100x6
150x6
175x6
200x6
150x8

Hammer Chins:
bw x10
bw x10
bw x12

Single-arm Seated Bicep Curl Machine:
50x10
62x10
75x10
87x10
100x10 (PR)
75x10
75x10
50x15
50x15
50x15
 
5/7 - Paused Bench - 3’s

Great benching today - getting into pr territory for paused bench. My shoulders are feeling better than they have in years and I am wondering it is due to the lack of squatting. Thinking maybe I should switch to mid-bar position with a narrow grip to reduce shoulder strain… Anyways, easy benching today, strong upper back and chest work. Those static hold shrugs are feeling awesome.

Paused Bench Press:
135x12
185x6
225x5
250x3
285x3
320x4
285x5
250x8
225x8
225x8
225x8

Neutral Grip Flat DB Bench (superset with uh db bench):
55x10
65x10
75x10
85x10

Underhand Flat DB Bench:
55x10
65x10
75x10
85x10

Shrugs:
225x10
315x10
405x10
495x10

Shrugs w/ Static Hold (long hold at top of each rep):
495x5
495x5
495x5
545x5 (PR)
495x5

Single-arm Seated Bicep Curl Machine:
50x10
75x10
100x10

Seated Bicep Curl Machine:
125x12
125x12
125x12

Pec Flye Machine:
100x10
170x10
184x10
198x10
212x10
226x10 (PR)
233x11 (PR)
170x15

Band Pull-Aparts:
red x50
red x50
red x100
 
5/8 - Paused ATG Squat - 3’s

Switched to high-bar for squats today and it felt really good on the shoulders. Long pauses in the hole (~5sec per rep). Knee feeling pretty good.

Paused ATG Squats (high bar):
135x12
225x12
335x3
380x3
425x3

Seated Leg Extension:
157x20
157x20
157x20
157x20
157x20

Rope Face Pulls:
80x20
80x20
80x20
80x20
80x20

Bench Dips:
bw x15
bw x15
bw x15
bw x15
bw x15
 
5/11 - Incline Bench - 5/3/1

Great inclines today. Nice PR @ 340, then another at 315 for paused reps.

Incline Bench Press:
135x12
185x6
225x5
270x5
305x3
340x2 (PR)

Paused Incline Bench Press:
315x3 (PR)
275x5
225x12

Wide-grip Lat Pulldown (bench press plane):
175x6
200x6
225x6
250x6
200x6

Reverse Cable Pushdown:
40x12
60x12
80x12
80x12
80x12

Seated Bicep Curl Machine (one big superset):
50x12
100x12
150x10
150x10
100x10
75x12
50x25
37x30

Seated Shoulder Press Machine:
50x10
100x10
150x10
200x10
150x10
100x10
50x20

Band Pull-Aparts:
red x50
red x50
red x50
 
5/12 - Deadlift - 5/3/1

Meh. This session lacked any real motivation or focus. Hit 660 easy enough on deads but 715 was a no-o - just no focus today. Cruised on rows and face pulls and called it a day. Have a compressed workout week so no rest day tomorrow - back to bench and squats on Thursday.

Deadlift:
135x12
225x10
315x6
405x3
495x1
585x1
660x1
715x0

Conventional SLDL:
405x5
405x5
405x5

Wide-grip BB Row:
225x10
225x10
225x10
225x10
225x10

Rope Face Pulls:
80x20
80x20
80x20
80x20
80x20
80x20
 
5/13 - Paused Bench - 5/3/1

Really strong benching today. Pausing these weights longer than I have ever before and still crushing them.

Paused Bench Press:
135x12
185x6
225x5
265x5
305x3
335x1
340x2
305x3
265x8
225x12

Seated Tricep Extension Machine:
75x12
100x12
125x10
100x10
100x10
75x12
50x20

Bench Dips:
bw x20
bw x20
bw x20
bw x20

Pec Flye Machine:
170x12
184x12
184x12
184x12
184x12

Shrugs:
225x8
315x8
405x8
495x8
495x8
495x8
495x8
495x8
405x10
315x10
225x10
 
5/14 - Paused ATG Squat - 5/3/1

Nice squats today. Short on time so really did not do much for warmups and just got after it. High bar, long 5 second pauses in the hole on each rep.

Paused ATG Squat:
225x6
355x5
405x3
455x2

Chins:
bw x12
bw x12
bw x15

Single-arm Seated Bicep Curl Machine:
50x12
50x12
50x12
50x12
50x12

DB Hammer Curls:
55x10
50x10
45x10
40x10
35x10
30x10
25x10
 
5/26 - Incline Bench - 5’s

Ahh, feels good to be back in the gym after 12 days off. Inclines felt really strong and fast. Gave dips a try to see how the elbow likes them - they hurt a little so we will see how they progress.

Incline Bench Press:
135x12
135x12
185x6
245x5
275x5
310x5

Paused Incline Bench Press:
275x5
275x5

Narrow CG Pulldowns:
200x6
250x6
264x6
278x6
292x6
306x6

Dips:
bw x12
bw x12
bw x12

Seated Pec Flye Machine:
170x10
170x10
170x10
170x10

Single-arm Cable Extensions:
13x20
17x20
17x20

Single-arm Seated Bicep Curl Machine:
50x10
62x10
75x10
87x10
87x10
50x10
50x10
50x10
50x10
50x10

Band Pull-Aparts:
red x50
red x50
red x50
 
5/28 - Deadlift - 5’s

Shit show of a workout - too hot, not enough energy, knee achy, yadda yadda.

Deadlift:
135x12
225x10
315x10
405x5
495x5
555x5
605x5

Sumo SLDL:
405x5
405x5
405x5

BB Rows:
225x6
225x6
225x6
225x6
225x10

OH Band Extensions:
red x20
red x20
red x20
 
5/29 - ATG Squat and Paused Bench - 5’s

Shortened workout week so I doubled up squats and bench today. Everything was easy.

Paused Bench Press:
135x12
185x6
235x5
275x5
310x5
225x5
225x5

ATG Squats (high bar):
135x10
225x10
315x5
365x5
415x5

Chins/Pull-ups:
bw x12
bw x12
bw x12
bw x12
bw x12

Rope Face Pulls:
80x20
80x20
80x20
80x20
80x20

Single-arm Cable Curls:
40x10
40x10
40x10
40x10
40x10
40x10
40x10

Reverse Cable Pushdowns:
50x20
50x20
50x20
50x20
50x20

Seated Pec Flye Machine:
170x12
184x12
198x12
198x12
170x12
 
6/1 - Incline Bench - 3’s

Good workout to start the month off. Inclines were solid, and paused work felt really good.

Incline Bench Press:
135x12
185x10
225x6
260x3
290x3
325x3

Paused Incline Bench Press:
290x5 (PR)
260x8
225x12

Seated Pec Flye Machine:
170x10
184x10
198x10
212x10
226x10
198x10
170x10

Seated Lat Row Machine:
200x20
200x20
200x20
200x20
200x20

Strict DB Side Laterals:
20x12
20x12
20x12
20x12
20x12

Paused Flat Neutral-grip DB Bench:
55x10
55x10
55x10

Flat Underhand-grip DB Bench (super with neutral grip):
55x10
55x10
55x10

Band Pull-Aparts:
red x50
red x50
red x50
 
6/2 - Deadlift ME

Got a wild hair in me to go after some heavy conventionals and worked up to a new pr - not bad.

Conventional Deadlift:
135x12
225x10
315x6
405x3
495x3
545x2
595x1
615x2 (PR)

SLDL:
495x3
495x3
405x5

DB Rows:
150x6
175x6
150x6
150x6
150x6

Single-arm Bicep Curl Machine:
50x10
62x10
75x8
87x8
100x6
75x10
62x15
50x20

Reverse Bicep Curl Machine:
50x30
50x30
37x50
 
6/4 - Paused Bench - 3’s

Good benching today, more PRs to follow. Strict militaries still pinging my rear right delt at the bottom of the rom, though.

Paused Bench Press:
135x12
185x6
225x5
255x3
290x3
325x4 (PR)
290x6
255x8
225x12

Strict Military Press:
135x12
135x12
135x12
135x12
135x12

Seated Pec Flye Machine:
170x12
170x12
170x12
198x12
212x12
170x12

Seated Neutral Grip Chest Press:
150x12
150x12
150x12
150x15
200x15

BB Curls:
135x12
135x12
135x12
135x12
135x12

Shrugs (pause at top for 2-3 seconds):
225x5
315x5
405x5
495x5
585x5 (PR)
495x5
405x5
315x5
225x5

Band Pull-Aparts:
red x50
red x50
red x50
 
6/5 - High-bar ATG Squat - 3’s

Squats were easy - paused the last set’s reps.

ATG Squats (high-bar):
135x12
225x10
345x3
390x3
435x5

Seated Leg Extension:
170x20
170x20
170x20
170x20
170x20

Seated Tricep Extensions:
75x12
75x12
75x12
75x12
75x12

Rope Face Pulls:
80x20
80x20
80x20
80x20
80x20

Bench Dips:
bw x15
bw x15
bw x15
bw x15
bw x15
 
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