Tech5c - Fat to Fit

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Props Slaps
 02-28-2012, 07:02 PM         #201
tech5c  OP
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$n/a | Props total:  
Thurs.-Sun. 2/23-2/26

Sick with the flu. First time I've been sick in like 5+ years. Couldn't do sh*t all weekend.
 02-28-2012, 07:07 PM         #202
tech5c  OP
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Monday 2/27

5/3/1 Push Press
Push Press: 180x5, 205x3, 230x2
BB Shrugs: 315x4x15
DB Press: 90x4x8
Face Pull: 130x4x12
Pushdowns: 180x4x10

Wow this workout sucked. Strength/energy levels at like 60%. Still not back after being sick. Thought of was gonna die on the last press. DB weren't any better. Was planning on doing the 100's this week but could barely get up the 90's.
 02-28-2012, 07:11 PM         #203
tech5c  OP
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Tuesday 2/28

5/3/1 Front Squat
Front squat: 215x5, 245x3, 270x2
Leg Press: 5ppsx4x12
GHR: 5x10
Rope Crunch: 160x4x10

Strength/energy still sh*t. Squats felt HEAVY. Almost passed out after.

BW @ 248.8
 6 years ago '06        #204
servesurite 42 heat pts42
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$9,315 | Props total: 1084 1084
where are the recent pics bro?
 02-29-2012, 05:31 PM         #205
tech5c  OP
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Wednesday 2/29

Deload Bench
Dench: 115x5, 145x5, 175x5
Wide cable Row: 180x4x10
Incline DB Press: 60x4x10
Face Pull: 140x4x10
Overhead DB Extension: 100x4x10

BW @ 251.2

Was gonna skip this deload session and run today but the westher outside is awful so decided to hit the gym for a ligth workout. Maybe like 25 min total.
 03-01-2012, 07:28 PM         #206
tech5c  OP
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Thursday 3/1

3x3 Sumo Deadlift
Sumo Deadlift: 280x3, 320x3, 360x5
Pulldowns: 200x6x10 [various grips]
GHR: 4x10
Back Extension: 4x10
Rope Crunch: 180x3x12

Stength levels finally back to around 100%. Crushed the deads. Had to stop and re-position for the 6th and only got it up 3/4. Everything else felt real good.

BW @ 253.3
 03-08-2012, 07:07 PM         #207
tech5c  OP
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Monday 3/5

3x5 Bench
Bench: 195x5, 225x5, 255x6
Hammer Strength Shrug: 7ppsx4x12
Incline DB Press: 100x4x8
Face Pulls: 140x5x10
Dip Machine: stackx3x12

I don't know why but bench and incline felt extremely HEAVY. Couldn't get it outta the rack on the last set. Had to wait a minute and regroup before grinding out the 6 reps. Struggled to get all my sets on the incline as well.
 03-08-2012, 07:09 PM         #208
tech5c  OP
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Tuesday 3/6

Deload Front Squat
Front Squat: 115x5, 145x5, 175x5
Leg Press: 5ppsx82
GHR: 4x10
Rope Crunch: 180x3x12

Easy deload week. Good grove for the front squats. Probably should have toned down the leg press a little bit but oh well.
 03-08-2012, 07:13 PM         #209
tech5c  OP
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Thursday 3/8

3x5 Push Press
Push Press: 160x5. 185x5, 210x8
Pendlay Row: 185x10, 225x8, 245x8, 255x8
Hammer Strength Press: 2ppsx2x8, 3ppsx2x8, 3pps+10x2x6
Rear Pec: 145x4x15
CGBP: 205x4x10

BW @ 253.0

Press motion felt great. Got in a good groove and didn't lose it. Kept everything tight. Should felt a little funny after roows so I hoped on the machine instead of using DB's.
 03-08-2012, 07:21 PM         #210
tech5c  OP
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Quick post workout side delt shot


[pic - click to view]

 03-09-2012, 05:58 PM         #211
tech5c  OP
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Friday 3/9

5/3/1 Sumo Deadlift
Sumo Deadlift: 300x5, 340x3, 380x2
Pulldowns: 180x6x10 [various grips]
GHR: 5x10
Back extension: 5x10
Rope Crunch: 160x3x12

BW @ 151.2
 03-09-2012, 06:57 PM         #212
tech5c  OP
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quick back double bi


[pic - click to view]

 03-13-2012, 07:03 PM         #213
tech5c  OP
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Monday 3/12

3x3 Bench:
Bench: 210x3, 240x3, 270x4
BB Shrugs: 405x4x10
Incline DB Press: 100x5x8
Face Pulls: 160x3x12
V-Bar Pushdown: 220x4x10

Missed the groove on the 5th rep. Got about 1/4 the way down and had to rack it. Mad because I definitely could of had it. Incline DB presses just haven't felt right lately. Might switch it up next week if the first set doesn't go well.

BW @ 250.1
 03-13-2012, 07:07 PM         #214
tech5c  OP
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Tuesday 3/13

3x5 Front Squat
Front Squat: 190x5, 220x5, 250x5
Hack Squat: 3ppsx5x6 [3 sec pause]
GHR: 4x10
Rope Crunch: 180x4x10

Probably gonna be my last cycle of front squat. This week was really tough on the 2nd and 3rd set. Almost didn't get the last rep. Had to really push my body to get it. Hack squats felt good driving out of the bottom instead of "bouncing".

BW @ 247.8
 03-17-2012, 04:44 PM         #215
tech5c  OP
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Thursday 3/15

3x3 Push Press
Push Press: 170x3, 190x3, 220x4
CG Cable Row: 220x4x12
DB Press: 75x4x14
Pushdown: 200x5x12

Went to the gf's gym today. Awful. No squat rack, DB's only up to 75, and a sh*t ton of machines. Did what I could with what they had.
 03-17-2012, 04:50 PM         #216
tech5c  OP
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Saturday 3/17

Deload Sumo Deadlift
Sumo Deadlift: 160x5, 200x5, 240x5
Pulldowns: 160x6x15 [various grips]
GHR: 10,12,14,16,18,30,10
Back Extension: 10, 12, 14, 16, 18, 20, 10
Rope Crunch: 140x6x15
Seated DB Curls: 25x5x15

BW @ 250.4

just went crazy with the volume today. Short rest periods and high reps.
 03-19-2012, 06:55 PM         #217
tech5c  OP
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Monday 3/19

5/3/1 Bench
Bench: 225x5, 255x3, 285x2
Hammer strength Shrug: 7ppsx3x12
Incline DB Press: 100x4x8
Face Pull: 140x5x10
Rope Pushdown: 160x4x10

Satisfied with the max bench this week. Probably had 3 in me but I really didn't wanna push it after the last rep. Really satisfied considering this time last year I got 270 for a tough rep now I did 15 lbs. more for 2 maybe 3.

BW @ 247.2
 6 years ago '06        #218
FullTimeHustla 17 heat pts17
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$2,625 | Props total: 1748 1748
damn man this is crazy. i need to step up my game with diffrent type of excersises like u!!

congrats my dude keep it going!
 03-20-2012, 04:32 PM         #219
tech5c  OP
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I follow Jim Wendler's 5/3/1 program. I train primarily for powerlifting, so squat bench, and deadlift.

Basically all my work I do after my main lift is accessory work to help with that lift. So for deadlift my accessory work pretty much consists of hamstrings, lower back, and core.
 03-22-2012, 12:28 PM         #220
tech5c  OP
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Tuesday 3/20

3x3 Front Squat
Front Squat: 205x3, 235x3, 265x2
Leg Press: 8ppsx4x14
Paused Front Squat: 185x5x3
GHR: 6x10, x28
Rope Crunch: 180x5x15

BW @ 247.1

Fell forward on the 3rd rep and missed it. Really pissed me off. Decided to cruch my legs after.
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