Tech5c - Fat to Fit

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Props Slaps
 03-22-2012, 12:57 PM         #221
Sid 6point7  OP
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 tech5c said:
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
Big props on that tech. Last year I pulled 405 once around this time on deadlift. I just pulled 415 for 5 reps in my 5/3/1 last week. I really think I'm about 25 pounds or less from 500 on my 1RM. I know talk is cheap. Props though man I need to do some serious updating, been going through some sh*t, but I haven't missed a day yet, just haven't updated on here.
 03-22-2012, 01:01 PM         #222
tech5c  OP
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 Sid 6point7 said:
Big props on that tech. Last year I pulled 405 once around this time on deadlift. I just pulled 415 for 5 reps in my 5/3/1 last week. I really think I'm about 25 pounds or less from 500 on my 1RM. I know talk is cheap. Props though man I need to do some serious updating, been going through some sh*t, but I haven't missed a day yet, just haven't updated on here.
You're probably around 470-80. If you have a good diet and follow closely there is no reason why you shouldn't be able to put 50-70 lbs. on your deadlift and squat each year.
 03-22-2012, 01:46 PM         #223
Sid 6point7  OP
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 tech5c said:
You're probably around 470-80. If you have a good diet and follow closely there is no reason why you shouldn't be able to put 50-70 lbs. on your deadlift and squat each year.
No doubt. My one rep max is 450 but I think I could've bested that 25-30 lbs. I'm going to go for one rep maxes in two months at the end of May and really see where I am. My bench still sucks though. :( It MIGHT be around 245 by now. Squatted 330 for 3 reps and OP'd 150 for 2. All of those are personal records, not one rep max records though... Oh yeah I've been doing the BBG
 03-26-2012, 04:06 PM         #224
tech5c  OP
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Monday 3/26

Deload Bench
Bench: 125x5, 155x5, 185x5
BB Shrug: 315x4x12
Incline DB Press: 60x4x10
Face Pull: 120x4x10
CG Floor Press: 175x4x10

BW @ 249.0

Quick session. Hit all bench, incline, and floors all fast working on explosion.
 03-28-2012, 08:10 PM         #225
tech5c  OP
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Tuesday 3/27

5/3/1 Front Squat
Front Squat: 220x5, 250x3, 280x2
Leg Press: 8ppsx3x12
GHR: 5x10
Rope Crunch: 180x4x12

Smashed the pins on the way up on the last rep of the 2nd set. Drove it right into my shoulder. Kinda fu*ked up my mental for the last set but was still able to get 2 reps.

BW @ 247.4
 03-30-2012, 06:51 PM         #226
tech5c  OP
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Thursday 3/29

Deload Push Press
Push Press: 115x5, 135x5, 155x5
Cable Row: 180x6x10 [wide/close]
DB Press: 50x4x12
Face Pulls: 120x5x10
Overhead DB Extension: 100x4x10

Nothing to see here. deload week. Blah.
 03-30-2012, 06:54 PM         #227
tech5c  OP
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Friday 3/20

3x3 Sumo Deadlift
Sumo Deadlift: 290x3, 330x3, 370x4
Sumo Deadlift: 375x3x1
Pulldowns: 220x5x10
GHR: 5x10
Back Extension: 5x10
Rope Crunch: 200x5x10

Kinda upset with my final set of pulls. Decided to down some singles after considering I was pissed and wanted the extra work. Wanted tpo focus on getting set and really ripping the bar off the floor.

BW @ 249.8
 04-02-2012, 05:43 PM         #228
tech5c  OP
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Monday 4/2

3x5 Bench
Bench: 195x5, 230x5, 260x5
BB Shrug: 455x5x10
Incline DB Press: 90x5x10
Face Pull: 140x5x12
CG Floor Press: 175x5x10, 135x18

Elbows flared way the fu*k out on the last rep. No way I was getting a 6th. From then on it was just straight overkill. Felt like getting a high volume in after the bench work.

BW @ 249.2
 04-03-2012, 07:13 PM         #229
tech5c  OP
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Tuesday 4/3

Deload Front Squat
Front Squat: 135x5, 155x5, 175x5
Leg Press: 5ppsx6x15
GHR: 6x12
Standing Single Leg Curl [partials]: 70x10,10,10
Rope Crunch: 140x5x15

BW @ 247.3

Deload week? fu*k that, crush my legs with volume week. All different feet positions for leg press with 30 sec rest in between. Did a last set of rope crunch til I was about to puke but lost count past 30.
 04-05-2012, 06:50 PM         #230
tech5c  OP
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Thursday 4/5

Strict Press 1RM
Press: 85x2x5, 135x5, 165x3, 185x1, 205x1, 225x1, 235xFAIL
Wide Cable Row: 180-250x6x10
DB Press: 85x5x8
Face Pull: 130x5x12
Revere Pushdown: 160x4x12

Well the experiment to see if the push press could help my strict press didn't really work. No PR for me after 3 months of push press. I shouldn't say it was a complete failure because resting the weights in the start position didn't feel as heavy or at lockout. Still stuck at that initial press from the start. Gonna start 5/3/1 back up with the initial press.

Cable Rows felt good. DB Press was a little heavy. Wanted to go high volume on rear delts and tri's after.

BW @ 247.6
 04-10-2012, 05:16 PM         #231
tech5c  OP
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Friday 4/6

Don't remember what I did this day.

But I pulled 390x2
 04-10-2012, 05:19 PM         #232
tech5c  OP
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Tuesday 4/10

3x3 Bench
Bench: 215x3, 245x3, 275x3
Plate Loaded Shrugs: 5ppsx5x12
Incline DB Press: 100x5x8
Rear Pec Deck: 130x4x10, 1x22
Overhead BB Extension: 110x3x12

BW @ 246.6

Mentally I just wasn't there today. Just kinda going through the motions. Probably could've had maybe 4-5 on bench but it just wasn't there oh well.
 04-11-2012, 06:52 PM         #233
tech5c  OP
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Wednesday 4/11

Max Effort Squat
Squat: 135x5, 225x5, 315x3, 345x1, 265x1, 385x1
GHR: 5x12
Leg Extension: 160x2x15+15 [full+parrtial]
Rope Crunch: 180x3x12
Rope Curl/1 Arm Cable Curl/ Reverse Cable Curl: 4x[100x10, 40x10, 80x10]

BW @ 245.6

Haven't back squatted in over 4 months. Didn't want to push it too heavy. 385 felt good. Might try 425 nest week then start up 5/3/1 with it.

Short workout but decided to really push it. Quads were fried after the extensions. Wanted to toss some bi's in for the fu*k of it. Decided on a giant set. They were done after that. Most bicep work I've done in I dunno how long.
 04-12-2012, 06:25 PM         #234
tech5c  OP
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Thursday 4/12

3x5 Press
Press: 130x5, 150x5, 170x9
Pendlay Roow: 225x3x8, 1x11
Hammer Strength Press: 2ppsx3x10, 3ppsx3x8
Face Pulls: 140x5x12
Overhead EZ Bar Extension: 135x3x12

Back to 5/3/1 for strict press. Felt real good today. Gonna use false grip this cycle. See if that makes any difference. Really focused on getting a good initial press from the start position. Resting on my lats and exploding up over my head. My goal is to hopefully hit BW sometime during the end of the summer. Preferably 255 for 1-2.

BW @ 247.6
 04-13-2012, 05:58 PM         #235
tech5c  OP
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Friday the 13th

Deload
Deload Sumo: 165x5, 205x5, 260x5
Speed Pulls: 245x6x3, 255x4x1 [sumo - dbl. overhand]
Deficit Pulls: 275x3x8 [conventional - dbl. overhand]
Wide Pulldown: 160x3x12

C/P Complex: [90 sec. rest]
SLDL: 145x8
BB Row: 145x8
Reverse Grip Pulldonw: 150x8
Goodmornings: 135x8

fu*k a deload it's Friday the 13th. That means pulls, pulls, and more pulls. 15,00+ lbs. pulled today (15,180 to be exact). Damn it felt good. I used pulldown as a "transition" exercise since I was smoked from the pulls.

Tried the complex out I'd be doing next week so the numbers will be a little higher next week. Did 2 sets of it. Definitely going to take a lot out of me when I'm doing some heavy pulls next week. Gonna need more calorites + sleep next week.

BW @ 248.0


Last edited by tech5c; 04-13-2012 at 06:09 PM..
 04-18-2012, 11:53 AM         #236
tech5c  OP
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Monday 4/16

5/3/1 Bench
Bench: 230x5, 260x3, 290x3
BB Shrugs: 495x5x8, 525x6
Incline From Pins: 225x4x8, 245x6, 275x3x3
Face Pull: 160x5x12

Straight crushed bench today. 290x3 is huge for me.
 04-18-2012, 06:33 PM         #237
tech5c  OP
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Wednesday 4/18

3x5 Squat
Squat: 225x5, 260x5, 295x5
Squat: 295x2x2 [paused]
Leg Press: 5pp2x1x79+30 [full+partial]
GHR: 5x10

BW @ 246.8

Upset with my last set of squats so decided to use the same weight and do some paused ones.
 04-20-2012, 06:29 PM         #238
tech5c  OP
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Thursday 4/19

3x3 Press
Press: 140x3, 160x3, 180x6
T_Bar Row: 4 pies x4x8
Hammer Strength Overhead Press: 3pies per side x4x10
Face Pulls: 150x4x12
Pushdowns: 220x4x10

BW @ 246.7

Just not feeling it today. Couldn't get into the mindset. Oh well sometimes these days happen.
 04-20-2012, 06:36 PM         #239
tech5c  OP
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Friday 4/20

C/P Pulls Week 1
Sumo: 355x2
Speed Sumo: 285x8x3

A-D Complex
[2-3 min between sets] [60-90 sec between exercises] [3 sets of 8 reps]
A. SLDL: 165
B. Pendlay Row: 205
C. Reverse CG Pulldowns: 180
D. Goodmorning: 165

BW @ 246.0

Damn this took a lot out of me. My grip and lower back are fried. Definitely enjoyed doing all the speed pulls. Toughest part of the complex was changing the weights. Might up the poundage next week.

Poundage Pulled: 7,550
 04-27-2012, 06:19 PM         #240
tech5c  OP
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Monday 4/23

3x5 Bench
Bench: 220x5, 230x5, 260x6
BB Shrug: 5ppsx5x8
Incline DB Press: 100x4x10
Face Pulls: 160x5x10

Decided to skip the deload week and start the next cycle of bench. Only time will tell if this was a good or bad idea. Either way bench felt fu*king awesome today. 6 @ 260 is really good for me. Had 1-2 left in the tank but figured I'd save up since I skipped deload week.

I've decided to get back to really heavy power shrugs. I'm talking 500+ lbs. I don't give a sh*t how many reps I get or how strict they are I just wanna move some heavy a.ss fu*king weight. Too me this is way more helpful than doing super strict shrugs with 225 or some sh*t. To me that's just pus*y sh*t. Get some heavy weight hanging from your traps and grow those motherfu*kers.

BW @ 246.5
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