Spero's journal

[lennyspero]

lol..that was low for me sandy...i destroyed shopulders today high rep style..my shoulders have been bothering me again so im gonna seehow they rspond to high reps with more moderate weights..

db shoulder press.seated
40x25
60x18 rest pause then 4 more
50x25
50x20
50x20
50x20

havent had a shoulder pump like this in years

machine incline (chest/shoulders)
1 platex20
1 plate +10x20
1 plate+20x20
1plate+30x20
1plate+40 x 14 rest pause then 6 more

cable side laterals.
20x30
20x20
cable front raise
20x20x2

rear delt laterals hanging off incline bench..2 sets very high reps..(like 50)

facepulls..2 sets very high reps..(40-50)

dips,,2 sets of 30 with bw..

great workout..had a rediculous pump from this workout.....read kiefers carb backloading book today....pretty intresting its alot like what i do now..except a little filthier with one meal...im gonna get dirty with the post workout meal and se what happens..bw has been steady around 177-180....deadlifts tomorrow..russian style

[Coke]

i destroyed shoulders today

No joke Lenny, session was insane!

[lennyspero]

http://www.youtube.com/watch?v=vYVEg...e_gdata_player
Today's pulls. Back felt beat up from the Ssb squats and gm's. I might start doing a 8 day split or something. I'm gonna start backloading my carbs this week I just read keifers book. So I'm hoping that speeds up recovery.

Deads 6
Pulls from 13". (4 inch blocks)
135x5
225x5
315x5
405x5
495x5
555x5
*
Bb bent rows superset with pullups
225x10. Bwx10
225x10 bwx10

Row machine
1 plx20
2 plx12
3plx12 x2
3 plx12. Rest pausex3x3

T bar row no chest support
2 plx20x2

Db row 100x15

Straight leg raise x25

110 db rowx20 Pr. This was the first time I have done real high rep db rows.
So it was a pr kinda by default. Lol*
Straight leg raise x25

[lennyspero]

Lol. I realized a few minutes ago that I was supposed to take 555 for 3 this week. Not 5.
No wonder my back is cranked like a monkey fist. Next week back to pulls off the floor as a first movement.

[Coke]

Damn, impressive effort bro.

[sandman24]

block pulls looked strong, dude. solid camera angle too. lol

[lennyspero]

Thanks guys. My lower back has been very stiff since this workout. So that's good.

Upper
Hyperextensions x25. Pullupx10 pushups x25
Hyperextensions +45x15. Pullups x10. Pushup x25. 2 sets.*
Flat bench. Every set of flat bench superset with monster mini face pullx20.*
All paused*
135x10
185x5
225x5
235x5x5

Incline bb
135x10
185x8
185x8 drop to 135x7
All incline superset with kelso shrugs with 55 DB's

Incline db 70x15 superset with cable crossover 40x12. 2 sets

2 sets hanging leg raises x25
This workout doesn't look like much on paper but all the extra face pulls and scapular shrugs have my upper back wrecked today. So I did something good.

[CHASE TRUSNOVEC]

great pulling you gorilla you!!!

[lennyspero]

Squat
145x5
235x5 add belt
325x5
365x5x3
Pause squats. No belt
235x10x3
Front squat no belt
245x10x2
Stuff legg deads dead stop on floor. No belt
135x5
225x5
315x10
365x10. Did these double over with straps. I get enough grip work on my regular back day.*
Great workout. Considering my hips killing me. I'm thinking it's a sprained SI joint. *
Assistance work later today.

[Coke]

Killer leg workout dude.

[lennyspero]

Killer leg workout dude.

Thanks terry. It was a great workout. My SI joint is super jacked up. Really really inflamed so I'm tryingo keep the weight moderate an just make it through. It can't stay inflamed for ever. I'm going through ice like a Eskimo.

Assistance from todayAssist
Db shoulder press
50x10
60x10
70x20 pr
60x15
60x13 Rest pause 4. Rest pause4

Seated military bb
95x12x4. Various different hand positions

Shoulder machine press
130x10
150x10
170x10 rest pausex5 rest pausex3

Cable upright row
100x20
120x20
Rear delt cable laterals
20x20
40x15

Dips+45 x12
+90x10. Superset with front raise with a 45 plate x20
90x10. Ss with front raise 45x20
These felt good I haven't done heavy dips in a long time.

Standing hammer db curl
40sx15 superset with rope extension 45x25

45sx15. Ss rope. 65x15. Hang leg raisex'20
50sx10 as rope 65x15. Leg raise x20

Preacher db curl 30x20---- Situpx25
Preacher db curl 30x20. ----situox25

Reverse bb curl. 55x 20. Drop 45x20. Drop 35x20. Drop 25x20. *Felt like my arm were going to fall off. *Lol. *

[sandman24]

good work, bro. heal up soon.

[Coke]

Looking great these days Lenny, should be well pleased!!

[lennyspero]

Thanks guys. Once this inflammation leaves my back/hip I should be smashing some pr's. I'm just gonna try and keep it flowing. Deads/ back tomorrow

[CHASE TRUSNOVEC]

heal up quick big homey!!!!

[lennyspero]

Thanks chase! This hip isn't keeping me down. I'm just trying to do stuff that doesnt hurt while it heals up. You won't see any sandbagging in this journal. I'm training around it

High box squats (about a inch above)
Reverse light bands. These were deloading about 135 at the box and were almost totally slacked at lockout. Working on carrying weight in a lower bar position
145x5
235x5
325x5
375x5
Add belt
415x5
435x3

Deads standing on a 100 lb plate no belt
(2.5 inch platform)
135x5
225x5
315x3
405x16. Touch and go. I was loosening my grip.def had quite a few left in me. I might use straps next week and try and break my from the floor touch and go PR from off the 100lb plate. My rep PR with 405 is 23 touch and go.
Sumo no belt
315x10 touch and go
365x10 touch and go
405x10 dead stop on floor
All sumo sets superset with a low row machine 3 platesx10

Plate losses pulldown superset with standing rope lay pulldown
3 plates x15. 45x15. 3 sets

Shrugs db
80sx50
80sx40

Hanging leg raise straight. 2x30
Good workout.. I got videos of the workers on deads and squats. I'll get them up soon. Time for ice and Tylenol.

[lennyspero]

http://www.youtube.com/watch?v=tA4G9...e_gdata_player
Vid from today.

[Eric Adolph]

I hurt just watching all of that deadlift volume, Lol. Love the Sumos!

[lennyspero]

Thanks Eric. The sumos were good they allowed me to get in some extra volume without cranking my back any more then it already was.
I decided to train upper body today also (moving my upper workout one day ahead)
I did this because I am crazy and I'm like a honey badger. I don't give a shit.
Here is a vid of today's benching. Any constructive criticism is greatly appreciated. I have a very odd body shape. Long legs,long arms and a short torso. Which makes My bench leverages less then ideal. I don't really give a crap about that I just need to find a set up that works for my leverages. I set up with a few different foot positions in the vid. I think the one with my feet under the bench and on the balls of my feet looked the best.
http://www.youtube.com/watch?v=lGnv-...e_gdata_player

Upper
Flat bench
135x10
185x5
225x5
255x5x5
Hanging weight*Off bands. Sandy style
205x6
225x3x2

Decline bench.
Decline135x10
Pullupx10
Decline 225x8
Pullupx10
Decline 225x7
Pullups x10
Decline 185x15
Pullupx10. **

Situp x25
Tricep ext db 40x10
Situpx25*
Db ext 50x10
40x10
**I'm going to do some extra tricep work tomorrow along with some face pulls and hammer my upper back a little more.

[sandman24]

i think your setup looked the best on the last two. your arch looked a little tighter and bigger to me. looked strong. i can't even talk about those deads. insane volume.

[lennyspero]

Monday's workout.

Upper also.*
Chinsx10
Straight leg raisex10
Chinsx10
Straight leg raise x10
Chinsx10
One arm standing db press.*
50x15
Chinsx10
50x15
Chinsx10
50x15

Shoulder press machine
160 3x15

Db hammer as with tricep ext
40x12. 40x10. 3 sets

Shrugs 125x20x2

Rope extensions 2 sets high reps

Shrugs 90x50. *90x40

My hip has been killing me for the past 2 weeks or so. So yesterday ( Tuesday) I finally got to see my buddy who is a physical therapist and he did some active release and a few other techniques. My right leg was a inch and a half shorter then my left leg because my hip flexor(s) and quad were so bound up. I have to continue to stretch my glutes,quads and hip flexors. And foam roll and try to balance out some nasty inbalances that are going on. But thank god in feeling pretty good today and I know what the problem is...squatting today. A big thank you to Chris Taylor for fixing me up last night and every time I get all messed up..

[sandman24]

meant to ask you, how'd you like the chaos benching?

[lennyspero]

I liked it sandy. Defiantly helps reinforce good form.

Yesterday's squat vids


http://www.youtube.com/watch?v=G0TRO...e_gdata_player


Squats
Ssb squats. 365. 3 sets of 5*

Pause squats. Ssb . 250. 3 sets of 10

Front squats 250x10 no belt.*
275x5. *With a belt.*
legs were toast

[lennyspero]

Assist*
Db shoulder press seated*
50x15
70x15
80x14 pr missed 15 @ lockout
70x14. Rest pause x 4. Rest pause x3

Upright rows bb
95x15. Superset with front raise with 45 lb plate x20
2 sets
shrugs db
125sx25x2
90sx25x2

Side laterals cable. 30x15. Drop10x15. *Superset With seated db shrug 60x25. *2 sets.*

Standig db hammer curl.*
45x12
Dipx20 +45
Overhead db ext 60x15*
Paused side laterals standing 17.5sx15. All in one set.move from one movement to the next with short rest
2 sets

Laying db extension
30sx15
Reverse bb curl*
55x15. *Drop 35x10.*
Machine curl.
70x15
Same stuff move from one exercise to the next short rest. *2 sets.*

[Coke]

Super with the squats, ace shoulder and arm work too.