Tech5c - Fat to Fit

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Props Slaps
 5 years ago '08        #281
Loyalist 2 heat pts
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$3,150 | Props total: 302 302
nice squats

hit 345x6 last night on my final set

havent been able to do 365 well since i hit it for 4 a couple weeks ago...
 07-06-2012, 01:32 PM         #282
tech5c  OP
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 Loyalist said:
nice squats

hit 345x6 last night on my final set

havent been able to do 365 well since i hit it for 4 a couple weeks ago...
Since I've started up back squats again I've gone to more of a high bar style. My stance is a little closer, my middle finger rests on the smooth ring of the knurling, and the bar rests on a nice shelf on my traps/uupperback/rear delts.

This has allowed my to get deeper and get more "pop" out of the bottom. My squats now are very deep. Heels touching my a.ss.
 5 years ago '06        #283
jhicks 
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$307 | Props total: 32 32
wow good stuff,you have a copy of 531?
 07-09-2012, 02:22 PM         #284
tech5c  OP
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Friday 7/6

Deadlifts
Conventional Deadlifts: 135x5, 225x5, 275x3, 313x3, 365x1, 395x1, 405x1, 415x1, 425x1, 435xMISS, 405x2x1, 315x5, 245x10
Pulldowns: 180x8x10
Hypers: 4x10

Haven't done any pulling in 3-4 weeks. Also haven't done conventional deads in about 8 months. 425 is not bad considereding the previous stuff. previous best was 465 so I'm not far off . Plan on doing 1-2 more weeks of pulling to my max then starting up some 5/3/1.
 07-10-2012, 08:04 AM         #285
tech5c  OP
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Monday 7/9

3x3 Bench
Bench: 205x3, 235x3, 265x6
Srhugs: 495x8, 515x6, 545x6, 565x2x4
Face Pulls/V-Bar Pushdowns: 140/220x4x12

Quick and to the point. Back to heavy shrugs. If you want trap development then shrug heavy as fu*k.
 07-11-2012, 08:34 PM         #286
tech5c  OP
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Wednesday 7/11

3x3 Squat
Squat: 255x3, 295x3, 330x4
Squat: 285x10+x1 [90% of working max]
Paused Squat: 165x20+ [50% of working max]
Rope Crunch: 180x4x15
Rope Curl: 40-170x10 [10 reps, increase 10#s, rest 30s]
 07-16-2012, 08:08 AM         #287
tech5c  OP
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Thursday 7/12

OHP
OHP: 135x5, 155x5, 185x3, 205x1, 215x1, 220x1, 225xMISS
OHP/1 Arm DB Row: 195x6x1/100x6x10 [OHP done with 90% of Max, superset with DB rows]
Snatch Grip BTNP: 64x5, 75x3, 85x3, 95x3, 105x3, 115x3, 125x3, 145x3, 155x2, 160x1
V-Bar Pushdowns: 200x3x20
 07-16-2012, 08:10 AM         #288
tech5c  OP
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Got a nasty cut all on my leg from sliding into third during softball. Basically my entire left shin. Deadlifts will probably be unable to do for a while. Might have to change to rack pulls, zercher squats from a very low pin, or I have no clue.
 07-17-2012, 10:36 AM         #289
tech5c  OP
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Monday 7/16

5/3/1 Bench
Bench: 225x5, 250x3, 275x3
Shrugs: 565x5x6
Reverse Pec Deck/Dip Machine: 145x3x15/220x3x12

Had a couple reps in on bench but didn't want to push it.

If anyone wants traps then don't doing anything over 6. Try heavy sets of shrugs (1-6 reps) and your traps will grow.
 07-17-2012, 08:05 PM         #290
tech5c  OP
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Tuesday 7/17

5/3/1 Squat
Squat: 275x5, 315x3, 250x1
Paused Squat: 296x10x1
Cable Crunch: 220x3x15
DB Hammer Curls: 75x3x6

Wasn't feeling squats at all today. Something was just off. Planned on getting 2-3 on final set and 315 on paused but that just wasn't happening today.

Here's a quick video of me doing 295 for a paused rep. This might've been around set 7.

[video - click to view]

 07-17-2012, 10:07 PM         #291
Sid 6point7  OP
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Good sh*t. ATG all the way on that.
 07-19-2012, 08:16 AM         #292
tech5c  OP
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Wednesday 7/18

Light Arms
Staight Bar Pushdown/Curl: 200/90x4x12
OH DB Ext/Seated DB Curl: 100/30x3x10
CGBP/Plate Pinch Hammer Curls: 185/25x3x10
Plate Pinch: 45x30s, 10+10x2x30s, 25+25x3x5s

Decided to hit the gym and do some light arms. I'm going to slowly add some more volume into my week. Was in the gym for < 15 min. 30s rest between sets and 60s between supersets.
 07-19-2012, 03:59 PM         #293
tech5c  OP
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Training is going to start to look a little different.

I'll be doing 5/3/1 for powerlifters.

The week's go 3's, 5's, 1's, then deload.

The last set is no longer to complete failure. Instead you go a few reps past and keep some in the tank.

That's followed by singles with your training max (90% of 1RM) on the 3's and 1's week.

Accessory work remains the same.
 07-19-2012, 07:34 PM         #294
tech5c  OP
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Thursday 7/19

OHP 3's
OHP: 140x3, 160x3, 180x6
OHP: 205x2x1, 215x2x1, 220x1, 225xMISS
1 Arm DB Row: 100x4x10
Snatch BTNP: 95x4x8
Face Pull/Pushdown: 140/140x4x12

I like the idea of throwing in singles during my 3's and 1's week and kind of using the 5's week as a deload.

I suggest everyone try Snatch Grip BTNP's. I'm playing aorund with weeks of 8-10 and max weeks.

205x1

[video - click to view]

 07-20-2012, 08:05 PM         #295
tech5c  OP
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Still can;t do conventional deadlifts because of my leg.

Friday 7/20

Pulls
Rack Pull [2" below knee]: 225x5, 315x3, 365x3, 405x2, 455x2, 495x3x1, 515x2x1
Rack Pull [2" below knee, with wraps]: 520x1, 495x5x1, 455x5x2
1 Arm Deadlifts [alternating hands]: 185x8x3, [add wraps] 185x11
Pulldowns: 200x3x12
Random Pushing Movements

On rack pulls the bar rested right above my cut. Worked up to a max then added some wraps to get some more pulls in.

Tried 1 arm deads since I could place my feet wider and the bar traveled up the inner part of my shin so it miissed my cut. By alterantion hands I would 1 with my right then with my left so each set of 3 was really 6 since I did 3 with each hand.

Got my new wrist wraps in the mail today from EliteFTS so I wanted to try them out. Repped out some on the incline BB then used a plated loaded press and got 205 per side for 2x8
 07-24-2012, 08:09 AM         #296
tech5c  OP
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Monday 7/23

3x3 Bench
Bench: 210x3, 240x3, 265x5, 295x3x1
Shrugs: 405x6, 495x6, 565x3x5
Pushdowns: 200x3x12
Bent Rear DB: 35x3x12
Hammer Strenth Incline Press: 3ppsx8, 4ppsx8, 4pps+25x2x6

Starting the new 5/3/1 for Powerlifters. Did singles with 90% of my 1RM after my 3's. This was my first time using wrist wraps while benching. Definitely helped with wrist stability.

Slowly creeping up with the shrugs. I think I'm good for 7 plates for a single.

Decided to do some more pressing at the end to get used to the wrist wraps and see what they can do.
 07-25-2012, 08:15 AM         #297
tech5c  OP
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tuesday 7/24

Deload (kind of)
Squat: 145x5, 195x5, 225x5
Squat: 245x20 [60% of 1RM]
Lying Leg Curl: 95x3x10
Rope Crunch: 180x3x10

Hips and lower back were super tight and sore. Decided to do my deload week. /r/weightroom had a windowmaker contest (20 rep squat) and it got me wanting to try. Picked 60% of my 1RM and started busting out reps. My lower back hated me. by rep 14-15 I was taking 30s in between trying to catch my breath. Defiinitely not fun for what was supposed to be a deload.
 07-27-2012, 09:11 AM         #298
tech5c  OP
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Wednesday 7/25

Light Work
Straight Bar Pushdown/Curl: 160/80x4x12
DB Overhead Ext/Hammer Curl: 100/35x3x10
Band Pull Aparts: 2x20
Standing Calf Raises/Shrugs: Stackx2x20
Standing Arnold Press: 30x2x20

Just trying to get in the gym and get some blood flowing. Feels good and great for recovery.

Whole session lasted < 25 min.
 07-27-2012, 09:16 AM         #299
tech5c  OP
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Thursday 7/26

5's OHP
OHP: 130x5, 150x5, 170x5
DB Row: 100x4x10
BTN Push Press: 135x3, 165x3, 185x2, 205x1, 225x1, 235x2x1
Dips: 6x6
Band Pull Aparts: 2x20

5's week so this means do the reps and don't go to failure. Press was feeling really good and probably could have done 9-10 reps.

Wanted to fu*ked around and do heavy pressing though so decided to go behind the neck. 235 felt pretty easy but I didn't want to go to high since this was the 5's week.

Haven't done dips in awhile and I plan to incorporate them back into my routines.

Gonna post a video later of the 170x5 OHP and 235 BTNPP. Finally got myself and tiny HD flip camera so expect to see more videos when I get it in.
 07-30-2012, 09:44 AM         #300
tech5c  OP
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$n/a | Props total:  
Friday's workout was too bad to even bother posting.
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