Tech5c - Fat to Fit

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Props Slaps
 08-28-2012, 02:56 PM         #321
tech5c  OP
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Dogs in a pack find courage to take on a lion. Each hound knows his place. He fears the dog ranked above and feeds off the fear of the dog below. Fear conquers fear. This is how we Spartans do it, counterpoising to fear of death a greater fear: that of dishonor. Of exclusion from the pack.
-Steven Pressfield Gates of Fire
 08-29-2012, 08:47 AM         #322
tech5c  OP
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Tuesday 8/28

Light Squats
Squats: BWx10, barx10, 95x10, 135x10, 185x5, 225x5, 245x1, 260x1, 185x5, 135x10, barx10
Lying Leg Curl: 115x3x12
Standing Rope Crunch: 160x4x15
Strict BB Curl [fat grips]: barx5, 65x3, 95x1, 115x1, 125x1, 135xMISS, barx50
Quick workout. First session back since spraining my ankle. My goal was to go high volume with the low weights then work up to 70% of my 1RM. Next week I'll shoot for 80+% depending on how my ankle responds.

Decided to do some quick hammies, abs, then biceps and call it a day.

No video for this since there really wasn't anything exciting.
 08-29-2012, 08:49 AM         #323
tech5c  OP
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Jim Wendler Blood & Chalk Series













Last edited by tech5c; 08-29-2012 at 08:52 AM..
 09-04-2012, 11:21 AM         #324
tech5c  OP
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[video - click to view]

 09-04-2012, 06:33 PM         #325
tech5c  OP
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Friday 8/31

Rack Pulls
Rack Pulls: 225x5, 315x5, 365x3, 405x1, 425x1, 435x1`, 445x1, 455x1, 405x6x1
Pulldowns: 140x3x30
BB Curl [fat gripz]: barx65 (10,15,10,10,10)
Wanted to get some pulling in. Ankle still hurt putting that much weight on it.

As you can see my form kinda went to sh*t with the 455. Need to do more lower back work and need to make sure I keep my back tighter throughout the pull.

VIDEO:

[video - click to view]

 09-10-2012, 01:42 PM         #326
tech5c  OP
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Tuesday 9/4

5's Week Bench
Bench: 195x5, 225x5, 255x6
Shrugs: 405x5, 495x5, 545x5, 585x2x5
Incline BB Press [fat gripz]: 135x8, 155x8, 185x8, x6
Overhead DB Ext: 100x5x10
Face Pulls: 100x100

[video - click to view]

 09-13-2012, 02:13 PM         #327
tech5c  OP
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Thursday 9/6

5's Week OHP
OHP: 135x5, 155x5, 175x8
1 Arm BB Row: 50x2x10, 1x20
Klokov Press: 95x4x5, 1x8
Face Pulls: 100x25, 15, 15, 15, 20
V-Bar Pushdown: 80x50

[video - click to view]

 09-13-2012, 02:17 PM         #328
tech5c  OP
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Friday 9/7

Max Effort Deadlift
Deadlift: 135x5, 225x5, 275x3, 315x3, 345x1, 365x1, 385x1, 405x1
Deadlift [75%]: 305x12x1
Pulldown: 120x3x30
BB Curl [fat gripz]: barx100 [25, 20, 15, 12, 10, 7, 6, 5]

[video - click to view]



Last edited by tech5c; 09-18-2012 at 12:36 PM..
 09-18-2012, 12:44 PM         #329
tech5c  OP
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Monday 9/10

1's Week Bench

Bench: 225x5, 255x3, 285x3, 300x2x1
BB Shrugs: 405x5, 495x5, 585x5, 605x2x5
Incline BB Press [fat gripz]: 185x2x6, 195x2x6
2 Cable Face Pulls: 50x3x15
V-Bar Pushdown: 90x50
Notes
- Workout length: 45 min.
- Both sets of 300 went up slow.
- Shrugs were strong
- Need to get more volume on incline.

Video

[video - click to view]



Last edited by tech5c; 09-18-2012 at 06:26 PM..
 09-18-2012, 12:47 PM         #330
tech5c  OP
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Tuesday 9/11

85% 1RM Squat
Squat: barx10, 135x5, 185x5, 225x5, 265x1, 300x1, 315x1
Goodmornings: 185x4x6
BB Curl [fat gripz]: barx82
Notes
- Workout length: 30 min.
- Ankle felt good on heavier weight.
- Do more volume for goodmorning.
- Bring back GHR.
- Almost at 100 reps on the curls. Pause only 2-3 seconds.

Video

[video - click to view]



Last edited by tech5c; 09-18-2012 at 06:27 PM..
 09-18-2012, 12:53 PM         #331
tech5c  OP
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Wednesday 9/12

1's Week OHP
OHP: 155x5, 175x3, 195x4, 200x2x1
1 Arm BB Row: 75x4x10, x20
Klokov Press: 105x 6, 5, 6, 6
Seated DB Rear Lateral: 20x5x12
V-Bar Pushdown: 110x50
Notes
- Workout length: 45 min.
- Fast OHP, Stalled halfway up on 5th rep
- Lighter on Klokow press, add more reps.
- More weight on rows.
- BW: 247.0

Video'

[video - click to view]



Last edited by tech5c; 09-24-2012 at 11:14 AM..
 09-18-2012, 12:58 PM         #332
tech5c  OP
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Thursday 9/13

ME Deadlift
Deadlif: 135x5, 185x5, 225x5, 285x1, 325x1, 365x1, 405x2x1
Pulldown: 120-250x7x7
Seated Leg Curl: 110x4x15
Back Extension: 4x10
Seated BB Curl [fat gripz]: 40x30,10,10,10,12
Notes
- Used right-over left-under grip for the first time since right wrist hurt. Felt good.
- Only one day rest since squats.
- Need more lower back.
- Start 5/3/1 next week with 405. Going to go conservative for once.

Video
No Camera.
 09-18-2012, 01:03 PM         #333
tech5c  OP
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Monday 9/17

3's Week Bench
Bench: 215x5, 245x3, 275x4, 300x3x1
Incline DB Press: 100x3x8
BB Shrug: 495x5, 585x5, 605x3, 635x1
Tate Press/Lying DB Rear Lateral: 20x3x15
Notes
- Quick session had to be somewhere.
- Was supposed to do 305 not 300.
- Shrugs were strong.
- Bench went up fast.
- Disappointed i didn't get 5 reps.

Video

[video - click to view]



Last edited by tech5c; 09-28-2012 at 03:34 PM..
 09-18-2012, 06:32 PM         #334
tech5c  OP
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Tuesday 9/18

95% of 1RM Squats
Squats: barx10, 135x3, 185x3, 225x2, 300x1, 335x1, 355x1
Squats [paused]: 315x3x1
GHR: 4x10
Cable Crunch: 160x5x12
BB Curl [fat gripz]: barx100 (20, 20,10, 10, 10, 10. 10. 6, 4)
Notes
- Workout length: 55 min.
- Bodyweight: 246.7
- 355 felt very heavy.
- Will try ME next week then start 5/3/1 the week after
- Need better form on GHR.
- Reached my goal of 100 reps on the curl. The rest between "sets" is 1 breath.

Video
Coming Soon.
 09-19-2012, 07:13 PM         #335
tech5c  OP
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Wednesday 9/19

Light Accesory
Rope Ext. \ Rope Hammer: 90\60x5x15
EZ Bar Preacher \ Overhead Ext: 65x5x12
Seated Calf Raise: 90x20,10,20,10
Goblet Squat: 40X15, 12, 10, 8, 6, 5, 4
Neck Machine [back, side, side]: 30x3x10,10,10
Notes
- Workout Lenght: 30 min.
- BW: 249.6
- 30s rest between set on superset
- 30s between calf raise sets, on 10 rep sets 5s pause on top and bottom
- Goblet Squat - Reps, 3 Deep Breathes, Repeat.

Video
No Video.
 10-15-2012, 02:06 PM         #336
tech5c  OP
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I haven't posted any of my workouts lately but they'll be up soon along with videos.
 11-08-2012, 07:44 PM         #337
tech5c  OP
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Monday 10/1

1's Bench
Bench: 230x5, 260x3, 290x3, 305x2x1
Shrugs: 495x2x5, 585x3x4
Face Pull: 100x4x20
V-Bar Pushdown: 130x50
Notes
- workout length: 45 min.
- BW: 253.2
- Had another couple in the tank on bench
- Shrugging felt good.

Video
Coming Soon.
 11-08-2012, 07:47 PM         #338
tech5c  OP
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$n/a | Props total:  
Tuesday 10/1

3's Squat
Squat: 230x3, 265x3, 295x4, 330x3x1
Zercher Squat [from bottom pin]: 135x3, 185x3, 225x3
GHR: 5x10
Cable Crunch: 140x4x25
Notes
- workout length: 60 min.
- BW: 251.2
- Squats ddin't feel smooth
- Depth was too low.
- Zerchers were fun.

Video
Coming Soon.
 11-08-2012, 07:50 PM         #339
tech5c  OP
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$n/a | Props total:  
Wednesday 10/3

1's OHP
OHP: 160x5, 180x3, 200x4, 210x2x1
1 arm BB Row: 100x30[15,5,5,5], 50x20
Klokov Press: 95x5x8
Tate Press: 25x4x20
2 Cable Face Pull: 30x100
Notes
- workout length: 60 min
- BW: 252
- Press didn't feel strong
- Klokovs are getting better

Video
Coming Soon.
 11-08-2012, 07:53 PM         #340
tech5c  OP
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$n/a | Props total:  
Thursday 10/4

1's Pulls
Deadlift: 275x5, 310x3, 345x5, 365x2x1
Pull Through [hips]: 100x5x10
Back Extension: 5x10
Reverse Curl [fat gripz]: 40x4x15
Notes
- workout length: 60 min
- BW: 252
- Yelled at for weights being too loud so had to use more control.
- Lower back was fried this week

Video
Coming Soon.
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