Tech5c - Fat to Fit

Friday 1/26

3x3 Sumo Deadlift
Sumo Deadlift: 275x3, 315x3, 355x6
Pulldowns: 180x6x10 [various grips]
SLDL: 195x4x8
Back Extension: 4x10
Rope Crunch: 160x4x12

BW @ 255.4

Monday 1/30

Deload bench
Bench: 115x5. 145x5, 175x5
Plate Loaded Shrug: 5ppsx4x12
Incline DB Press: 75x4x12
Face Pull: 120x4x12
Rope Pushdown: 160x4x10

BW @ 254.7

Tuesday 1/31

5/3/1 Front Squat
Front Squat: 205x5, 235x3, 260x4
Leg Press: 5ppsx4x15
GHR: 4x10
Rope Crunch: 160x4x10

BW @ 255.3

Felt really strong on the squats today. Form broke a little at the end and was unable to do a 5th.

Wednesday 2/1

5 min. warmup walk

90 sec run / 120 sec walk / 6 repetitions

5 min cooldown / 29 min total /

Thursday 2/2

Deload Push Press
Push Press: 95x5, 115x5, 140x5
Wide Cable Row:220x4x10
DB Press: 50x4x15
Face Pull: 120x4x15
CG Bench: 155x5, 185x3, 225x3, 245x3x2, 265x3x2 [paused reps]

BW @ 257.3

Wasn't really supposed to do heavy CG on deload week but I didn't really feel like stopping.

Friday 2/3

5/3/1 Sumo Deadlift
Sumo Deadlift: 295x5, 335x3, 375x4
Pulldowns: 180x6x10 [various grips]
Seated Leg Curl: stackx4x10, staxkx8,8,8,8 partials
Back Extension: 5x10
Rope Crunch: 160x4x12

BW @ 256.3

Sunday 2/5

5 min. warmup walk

90 sec run / 120 sec walk / 6 repetitions

5 min cooldown / 29 min total /

Monday 2/6

3x5 Bench
Bench: 190x5, 220x5, 250x7
DB Shrug: 100x4x15
Incline DB Press: 100x5x8
Face Pull: 140x5x12

Tuesday 2/7

Deload Front Squat
Front Squat: 115x5, 140x5, 165x5
Hack Squat: 180x4x10
GHR: 4x10
Rope Crunch: 140x4x10

BW @ 256.4

Wednesday 2/8

5 min. warmup walk

90 sec run / 120 sec walk / 6 repetitions

5 min cooldown / 29 min total /

Thursday 2/9

3x5 Push Press
Push Press: 155x5, 180x5, 205x8
Wide Cable Row: 250x2x10, 250x5
DB Press: 90x10, 95x3x8
Rear Pec Fly: 200x4x10
Overhead DB Extension: 100x4x10

BW @ 255.8

Last set of rows felt weird. Dropped the weight and did a few sets of slow reps to really stretch the muscle. DB presses felt really strong, mights do the 100's next week. Could've done more on the push press, 6th rep came down too far forward and really threw me off.

Friday 2/10

Deload Sumo Deadlift
Sumo Deadlift: 155x5, 195x5, 235x5
Pulldowns: 160x6x10 [various grips]
Lying Leg Curl: 145x4x10
Beck Extension: 4x10

BW @ 256.0

Deload day. Nothing to see here keep it moving

Monday 2/13

3x3 Bench
Bench: 205x3. 235x3, 265x6
Plate Loaded Shrug: 7ppsx4x10
Incline DB Press: 100x5x8
Face Pull: 160x4x10
Pushdown: stackx4x10

Pressing felt real good. Really grinded out the 6th rep on the bench.

Tuesday 2/14

5 min. warmup walk

90 sec run / 120 sec walk / 6 repetitions

5 min cooldown / 29 min total /'

Girl wanted to run with me today so I had to switch squats to wed.

Wednesday 2/15

3x5 Front Squat
Front Squat: 185x5, 215x5, 245x6
Leg Press: 7pp2x4x12
GHR: 6x10
Rope Crunch: 160x4x10

Kept going too far forward on the squats. Couldn't get into a good groove. Really struggled with all 6 reps. Pretty disappointed cuz I was hoping for more like 8 reps.

BW @ 256.2

Thursday 2/16

3x3 Push Press
Push Press: 170x3, 190x3, 215x6
Wide Grip Cable Row: 220x2x10. 240x2x10
DB Press: 95x4x8
Rear Pec Deck: 180x4x10
Overhead DB Extension: 100x3x10

Push press went well. Would've liked 1 more but didn't have it in me. DB Presses went up real nice. Felt strong on those. Rows done with pulldown bar to below !! with a good squeeze. Straight k!lled the DB exts wish my gym had heavier DB's

BW @ 256

Friday 2/17

3x5 Sumo Deadlift
Sumo Deadlift: 260x5, 300x5, 340x7
Pulldowns: 200x6x10 [various grips]
Standing Leg Curl: 70x4x10
Back Extension: 5x10
Rope Crunch: 160x4x10

Pulls were flying off the floor. They felt great. Slowly getting better at starting the pull tight, getting all the slack outta the bar, and exploding through the rest.

BW @ 255.8

Monday 2/20

5/3/1 Bench
Bench: 230x5, 250x3, 280x4
BB Shrug: 495x4x10
Hammer Strength Incline Press: 5ppsx3x10
Rear Pec: 165x4x12

Killed bench. Really have no clue what my max is around. I'm guess around like 340 by now. Haven't done BB shrugs in a long time. Decided to just load up the bar and go at it.

BW @ 256.9

Tuesday 1/21

3x3 Front Squat
Front Squat: 200x3, 230x3, 255x4
Single Leg Press: 2ppsx50 [rest-pause]
GHR: 4x10
Rope crunch: 160x4x10

Felt extremely fatigued today. Definitely not 100%. Squats felt HEAVY. Had to really grind out those 4 reps thought I was gonna pass out at the end. Went light on the leg press.

Wednesday 2/22

5 min. warmup walk

90 sec run / 120 sec walk / 6 repetitions

5 min cooldown / 29 min total /'