Tech5c - Fat to Fit

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Props Slaps
 05-22-2012, 04:33 PM         #261
tech5c  OP
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$n/a | Props total:  
Friday 5/18

C/P Week 5
Sumo Pulls: 380x2, 375x2x3
Speed Pulls: 315x3x3
Power Shrugs: 275x3x5
SLDL: 225x3x5
Pendlay Row: 265x3x5
Reverse Pulldowns: 250x3x5
Goodmorning: 205x3x5
 06-12-2012, 08:25 AM         #262
tech5c  OP
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Haven't posted in two week so I'll just skip to what I did this week.

Monday 6/11

3x3 Bench
Bench: 225x3, 255x5, 285x4
Hammer strength Shrugs: 7ppsx3x15
Face Pull/Pushdown: 120/200x3x12

Had something I needed to get to so quick workout. Hit everything I needed and the bench felt good. One of my contacts popped out from the pressure.
 06-13-2012, 07:47 AM         #263
tech5c  OP
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Tuesday 6/12

3x5 Squat
Squat: 240x5, 275x5, 310x6
Pasued Squat: 230x5x2
Lying Leg Curl: 115x3x15

Another quick session. Lower back was extremely tight the whole time. Nothing I did would loosen it up.

BW @ 248.6
 06-19-2012, 09:39 AM         #264
tech5c  OP
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Monday 6/18

5/3/1 Bench
Bench: 240x5, 270x3, 305x1
Face Pulls: 140x3x12
Rope Pushdown: 180x3x12
Lying DB Rear Delt: 40x40+, 30x40+, 20x30+

Had to make my workout quick today. Face pulls and pushdown were done as a superset with 30 sec. rest between sets, Rear DB was a giant rest pause drop set. basically k!lled rear delts today after bench.

Hit the pegs on the way up with the bench and still made it. I guess that's a good sign of strngth with 305.
 6 years ago '08        #265
Loyalist 2 heat pts
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$3,216 | Props total: 451 451
how much has ur lifts increased since you started thr program
 06-19-2012, 11:26 AM         #266
tech5c  OP
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The only lift I have been doing the whole time has been the flat bench.

I've never missed a rep. Feb. 2011 I tested my 1RM at 265 and this week I hit 305 which in the program is 15% of my 1RM which would put it at 350. So a 85# increase in ~17 months. Which is pretty consistent with the priogram Since you add 5#'s to you 90% max every cycle.

Deadlifts I did the program half sumo and half conventional. Missed some reps here and there and didn't have the progress I should've

I didn't like the way my squat was going after 7-8 motnhs so I switched to front squats where I went from 275 to like 340 in 6-7 months. I'm back to back squatting now and am on my 3rd cycle and it's going well.
 6 years ago '08        #267
Loyalist 2 heat pts
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$3,216 | Props total: 451 451
jesus strong front squat brah
 06-19-2012, 01:51 PM         #268
tech5c  OP
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Yea my legs are pretty strong. Poor back squat form has kept me from progressing in the past.

I think front squats helped me to get low on the squat.

That and paused squats are an amazing tool to get any kind of squat numbers up.
 06-22-2012, 07:02 AM         #269
tech5c  OP
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Thursday 6/21

3x3 Squat
Squat: 250x3, 285x3, 320x4
Pasued Squat: 185x2, 195x2, 205x2, 215x2, 225x2, 235x2, 245x2, 255x2, 265x2, 275x2x1
Lying Leg Curl: 135x3x12
Rope Crunch: 200x3x12

Squats have been feeling better every week. Wanted to get a ton of paused squats in to sjust started low and did doubles while increasing the weight. I feel this is really helping with speed out of the hole.
 6 years ago '08        #270
Loyalist 2 heat pts
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$3,216 | Props total: 451 451
I got deadlifts tnight

aiming for 385x10 deficit deadlifts and then some shurgs/ham work after
 06-22-2012, 12:48 PM         #271
tech5c  OP
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Deficit pulls are great to build your deadlift and they have a good carryover to squats as well.
 6 years ago '08        #272
Loyalist 2 heat pts
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$3,216 | Props total: 451 451
yea man

got 385x7 wasnt feelin that good today kind of sick and lightheaded (too much sun-time probably) w/e will k!ll it next week
 06-25-2012, 07:50 AM         #273
tech5c  OP
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Friday 6/22

OHP
OHP: 135x5, 155x3, 185x3, 205x2, 210x2, 220x1, 225xMISS+1, 230xMISS+1
Wide Cable Row: 180x4x12
BTNP: 85x8, 115x8, 135x2x8, 145x6
Face Pull: 160x3x15
Rear Pec: 1x70+
Curl & Press: 115x8, 135x2x8, 145x8, 155x6

Just felt like maxing out on my OHP after that I wanted to try a few things out.
 06-26-2012, 08:49 AM         #274
tech5c  OP
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Monday 6/25

Bench 3x5
Bench: 210x5, 245x5, 275x4
Hammerstrength Shrugs: 6ppsx50+
Face Pulls/Rope Pushdown: 160x4x12

Quick and to the point. Missed my 5 reps. Time to start 5/3/1 over. I made it 8 cycles before missing a rep. This is also the first bench rep I've missed in about 16 months.
 6 years ago '05        #275
carden2 15 heat pts15
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$13,692 | Props total: 1480 1480
did you change your goal i notice your heavier then when you started? what's your new goal if you did?
 06-26-2012, 11:14 AM         #276
tech5c  OP
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That goal on the first post was from 17 months ago. I got down to around 220 last summer. After getting a little careless with my diet towards the end of the summer I was in the 230's.

I'm around the same BF% now but around 250#'s. Since last summer I haven't really had a goal on BW just mainly putting more weight on the bar and getting stronger.
 06-27-2012, 12:28 PM         #277
tech5c  OP
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Tuesday 6/26

5/3/1 Squat
Squat: 275x5, 310x3, 340x2
Paused Squat: 225x2x2, 235x2x2, 245x2x2, 255x2, 265x2
Leg Curl: 125x3x15
Cable Crunch: 240x3x10

Had a third squat in me but went too far forward on the second one and threw myself off.
 07-06-2012, 06:58 AM         #278
tech5c  OP
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Monday 7/2

3x5 Bench
Bench: 200x5, 230x5, 260x6
Paused Incline Press: 205x4x8
Face Pull/Rope Pushdowns: 140/180x4x12

Had no energy for the gym today. 260x6 was tough. I was hoping for the 8-10 mark. I might lower the weight by 5#s and start the cycle over.
 07-06-2012, 07:01 AM         #279
tech5c  OP
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Tuesday 7/3

3x5 Squats
Squats: Forgot what I did. I think the final set was 340x6
Paused Squats: 235x10x2
Lyng Leg Curl: 130x3x15
Cable Crunch: 220x3x12

Had no energy again today. I know it's in my diet.
 07-06-2012, 07:04 AM         #280
tech5c  OP
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Thursday 7/5

3x5 OHP
OHP: 125x5, 145x5, 165x11
Deadlift/Shrug/Row: 205x4x8
Snatch Grip BTNP: barx5, 65x3, 75x3, 85x3, 95x3, 115x1, 125x1, 135xMISS
Bent DB Rear Delt: 35x4x12, x25
V-Bar Pushdown: 160x15, 180x15, 200x15, 140x28

Presses were great. Was hope for 8-9 so 11 was awesome. Dealift/shrug/row was done as a complex; start off as a deadlift, when you get to the top do a shrug, bring the bar down to your shins and do a row, then start all over without letting the bar touch the ground. I was smoked after these.


Last edited by tech5c; 07-06-2012 at 07:06 AM..
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