Tech5c - Fat to Fit

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Props Slaps
 04-27-2012, 07:24 PM         #241
tech5c  OP
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$n/a | Props total:  
Wednesday 4/25

3x3 Squat
Squat: 245x3, 275x3, 315x4
Paused Squats: 215x8x3
GHR: 5x10
Pulls Through: 180x3x8
Rope Crunch: 180x3x10

Just can't seem to get into a good groove for squats. 315 felt HEAVY. Don't know why considering I was almost front squatting this over a month ago. I think once i find my positioning again it'll work itself out.

I did some paused squats after o work on explosion outta the hole and trying to find good positioning.

BW @ 247.6
 04-27-2012, 07:26 PM         #242
tech5c  OP
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Friday 4/27

C/P Pulls Week 2

Sumo: 380x2
Speed Sumo: 310x8x3

A-D Complex
[2-3 min between sets] [60-90 sec between exercises] [3 sets of 8 reps]
A. SLDL: 165
B. Pendlay Row: 215
C. Reverse CG Pulldowns: 190
D. Goodmorning: 175

BW @ 247.4

Damn that circuit it fu*king brutal. Upped the weights just slightly this week and it made a huge difference. So far I'm loving this routine. I definitely think if I eat enough and stick with it I'll reach my goal in the end.
 6 years ago '09        #243
rdogg11 25 heat pts25
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$960 | Props total: 30 30
got any up to date pics bra?
 04-29-2012, 07:10 PM         #244
tech5c  OP
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 rdogg11 said:
got any up to date pics bra?
This is from the first week of March.


[pic - click to view]



I'll try and get a lifting vid up this week. Any lift anyone wants to see in particular?
 05-01-2012, 08:36 PM         #245
tech5c  OP
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$n/a | Props total:  
Monday 4.30

3x3 Bench
Bench: 215x3, 245x3, 280x4
BB Shrugs: 515x5x8
Hammer Strength Incline Press: 4ppsx4x8
Face Pulls: 160x5x10
Rope Pushdown: 180x3x12

Been feeling better with bench every week. It seems like the more weight I do the better it feels. In a real good groove every rep.

There are few things better in the gym than heavy shrugs. I have no clue why I got away from these in the past. They always gave me such good results. If you wanna get bigger/stronger traps just do some heavy shrugs.

I was strapped for time so I did a few sets of plate loaded incline. Last set was a drop set taking a plate off each drop

BW @ 247.3
 05-01-2012, 08:42 PM         #246
tech5c  OP
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$n/a | Props total:  
Tuesday 5/1

5/3/1 Squat
Squat: 260x5, 295x3, 330x3
Paused Squat: 205x8x4, 225x4x2
GHR: 4x10
Rope Crunch: 200x4x10

This is what you call a no gimmick, straight to the point, balls to the wall workout. This is the best I've felt doing squats in a while. 330 went up very easy. Extremely satisfied with this day.

Definitely think I'm going to keep paused squats in the routine. Slowly I'm going to decrease the amount of sets and increase the reps. Just kind of keeping the volume the same but switching things up a bit. I think these are really going to help my squat and maybe have a carryover to my deadlift.

Get in the gym and squat your a.ss off.

BW @ 246.2
 05-09-2012, 08:06 PM         #247
tech5c  OP
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$n/a | Props total:  
Wednesday 5/2

3x5 Press
Press: 130x5, 150x5, 175x8
DB Row: 100x4x10
DB Press: 85x4x10
Face Pull: 160x4x10
Overhead DB Ext.: 100x4x10
 05-09-2012, 08:08 PM         #248
tech5c  OP
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Thursday 5/3

C/P Pulls Week 3
Sumo: 400x2
Speed Sumo: 320x6x3

A-D Complex

[2-3 min between sets] [60-90 sec between exercises] [3 sets of 8 reps]
A. SLDL: 165
B. BB Row: 195
C. Reverse CG Pulldowns: 200
D. Goodmorning: 185
 05-09-2012, 08:12 PM         #249
tech5c  OP
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Monday 5/7

Deload Squat
Squat: 140x5, 175x5, 210x5
Front Squat: 185x3x12
GHR: 3x10
Rope Crunch: 160x3x10

Got in from Vegas at 2 a.m. Had to really push myself to go to the gym today. Not really a good idea. i was out in like 15 min.

BW @ 245.0
 05-09-2012, 08:13 PM         #250
tech5c  OP
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Tuesday 5/8

5/3/1 Bench
Bench: 230x5, 260x3, 295x2
Shrugs: 545x5x8
Incline DB Press: 90x4x10. x[7,4,3]
Face Pull: 160x4x12
Overhead DB: 100x4x12

Tough workout. Head one more in the tank but didnt wanna push it. Still feeling sluggish from Vegas

BW @ 245.0
 05-09-2012, 08:15 PM         #251
tech5c  OP
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Wednesday 5/9

3x3 Press
Press: 140x3, 160x3, 185x7
DB Row: 100x5x10
Military Press: 185x5x8
Face Pull: 180x5x10
Pushdown: 220x5x12

Felt much better today. Was a little less lethargic. Pressing went very well.

BW @ 245.5
 6 years ago '08        #252
Loyalist 2 heat pts
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$3,155 | Props total: 305 305
Strong lifts bro

have you ever done deficit deads before?
 05-09-2012, 11:18 PM         #253
tech5c  OP
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 Loyalist said:
Strong lifts bro

have you ever done deficit deads before?
Yup.

I'll throw them in every once in awhile. I think they're are a great tool for building your deadlift and they have some carryover to squats as well.

I do them standing on 2-45lb plates.

I like to mix up my reps/sets too. Sometimes I'll just do 2-3 sets of 8-15 reps @ 50-60% 1RM. Other times I'll work up to singles for 6+ sets.

i have not tried deficits doing sumo stance though.
 6 years ago '08        #254
Loyalist 2 heat pts
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$3,155 | Props total: 305 305
Ya i noticed you do sumos mostly, i think if you did conventional deficits it would still improve your Sumos.

nevertheless, keep pushing my dude
 6 years ago '08        #255
Loyalist 2 heat pts
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$3,155 | Props total: 305 305
Btw do you use lifting straps or raw grip
 05-11-2012, 02:05 AM         #256
tech5c  OP
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 Loyalist said:
Btw do you use lifting straps or raw grip
For deadlifts, raw.

For other stuff like rows, straps.
 05-22-2012, 05:23 PM         #257
tech5c  OP
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Friday 5/11

I'm gonna preface this by saying this workout was a failure. I'm gonna put up all sets.

CP Week 4
Sumo Pulls:
135x5, 225x5, 315x3, 365x1, 425xMISS
385x1, 405x1, 425xMISS
405x2, 415x2, 420XMISS
415x1, 420x1, 405x2
Speed Pulls: 355x6x3

Circuit:
SLDL: 165
Pendlay Row: 205
Reverse Pulldown: 180
Goodmorning: 165

Awful workout.
 05-22-2012, 05:26 PM         #258
tech5c  OP
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Monday 5/14

3x5 Bench
Bench: 205x5, 235x5, 265x5
Shrugs: 545x5x8
Face Pulls: 180x4x10
CG Incline Press: 185x3x12
 05-22-2012, 05:28 PM         #259
tech5c  OP
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Tuesday 5/15

3x5 Squat
Squat: 230x5, 265x5, 305x6
Paused Squat: 210x9x3
GHR: 4x10
Rope Crunch: 200x4x10

Paused Squats FTW. Put these in your routine and your squat numbers will definitely go up.
 05-22-2012, 05:31 PM         #260
tech5c  OP
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Thursday 5/17

5/3/1/ Press
Press: 150x5, 170x3, 195x6
Wide Cable Row: 220x4x10
Military Press: 135x8, 165x8, 185x8, 205x6, 225/185/155/135/95x4,6,8,8,12
Face Pulls: 190x4x10
Overhead DB Extension: 100x3x12
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