Tech5c - Fat to Fit

Hurt my lower back/tailbone over the weekend so benching kind of hurt

Monday 7/30

5's Week Bench
Bench: 195x5, 225x5, 250x5
Shrugs: 405x10, 495x2x5, 545x2x5, 585x5
Face Pulls: 140x2x20
Pushdowns: 180x2x20
Band Pull Aparts: 2x20

Bench felt good. Probably could've got like 10 reps but with this new tweak I don't go past 5. Felt almost like a deload week. Using the wrist wraps and chalk on lighter sets to get used to it. Still haven't got yelled at for using chalk.

Got a video of the last bench set and one of the shrug sets to post later. Got a new video camera so expect more videos.

Tuesday 7/31

3's Squats
Squat: 225x3, 275x3, 315x3
Squat: 340x5x1
Lying Leg Curl: 115x3x12
Cable Crunch: 200x3x12

Short workout. Lower back still hurts and squats didn't feel that comfortable. As you can see from the video i'll be posting i'm still leaning too far forward on my squats.

Thursday 8/2

1's Week OHP
OHP: 150x5, 170x3, 190x6
OHP: 205x4x1
DB Row: 100x3x10
Snatch Grip BTNP: 65x6, 75x6, 85x6, 95x6, 105x5, 115x4, 125x3, 135xMISS
Face Pull/Pushdown/Band Pull Aparts: 3x20

Forgot my camera at home

Today went great. Presses felt really strong. First good workout I've had in a week.

Been on vacation since Friday.

Going to hit a light session tonight and tomorrow then get back into the swing of things Mon/Tues since I'm doing the Spartan Race Sun.

I think a full week off from heavy lifting might do me some good.

Wednesday 8/8

Light
Bench: 225x5, 255x3, 275x1, 295x1
Shrugs: 565x3x6
Squats: 135x2x5, 185x2x5, 225x2x5
Face Pull/Reverse Pushdown: 100x3x15
Band Pull Aparts: 3x30

Thursday 8/9

Light
OHP: 155x5x5
BTN Push Press: 155x3, 185x1, 205x1, 225xMISS
Pulldowns: 150x3x15
Face Pulls: 130x3x15
Rope Curls: 100x3x15
Band Pull Aparts: 3x30

Pulled something in my upper trap on the last set of OHP. Probably should have left the gym but I tried to work it out. Had a sore neck for a few days. Couldn't really move it.

Did the Spartan Race () on Sunday. Injured my ankle pretty bad halfway through. Couldn't walk and had to stop the race halfway through. Swollen and bruised as hell today. No gym for a while.

Although we have different goals, this is a dope little workout journal. I just found out I lost 28.2 pounds since September 4th last year so I envy not making a thread similar so I could see my day to day progress, I'm just ashamed of my weak lifts.

Did you ever finish Couch to 5k? I'm on week 8 of it, but I've really taken about 12 weeks because some weeks I just couldn't finish successfully either due to an inconvenience or I just didn't have it in me so I had to repeat them.

Just put one up anyways. Who cares what you lift everyone has to start somewhere.

I didn't finish C25K. Something came up and I put it on the backburner and never came back to it.

!! a swollen/sprained ankle I NEED to go to the gym

Friday 8/17

Whatever the !! I want

Flat Bench Press: 135x5, 185x3, 225x3, 255x1, 275x3x1
Flat Bench Press [fat gripz/feet off floor]: 135x5, 165x5, 185x5, 205x5
Seated Plated Loaded Shrugs [fat gripz/feet off floor]: 2ppsx10, 3ppsx5, 4ppsx2x3, 4pps+35x3x1
Seated Military Press [fat gripz/feet off floor 135x5, 165x3, 185x2x1, 205x2x1, 225x3x1
Strict BB Curl [fat gripz]: 64x3, 85x3, 95x1, 115x1, 135x1, 145xMISS
Pulldowns: 140x5, 180x5, 220x5, 250x2x5
Seated Hammer Strength Plate Loaded Press [fat gripz/feet off floor/close grip]: 90psx6, 135psx6,160psx3 170psx3, 180psx3, 205psx3, 225psx3x1
Band Pull Aparts: 2x30

I've been out of the gym over a week and I've been going crazy. Foot is still swollen and bruised but I couldn't take it anymore. I had to go smash some iron.

came in the mail today so that was added fuel to the fire. I just couldn't resist the urge anymore.

Had to do almost all the exercise with me feet off the floor and thus increasing the diffoculty. Add fat gripz to the and I was set.

Back on the 5/3/1 but I'm not going to be able to do squats or deadlifts for at least another week because of the sprained ankle.

Monday 8/20

1's Week

Bench: 220x5, 250x3, 280x4, 295x2x1
BB Shrugs: 405x6x6
Floor Press [fat gripz/off bottom pin, 3" above chest]: 135x5, 185x5, 225x2, 255x2, 275x1, 295x1, 315x1, 325x1, 345xMISS
Tate Press: 30x3x12
Bent Rear DB Laterals [30s rest]: 20x5x20

Overall pretty good session. I plan on incorporating the fat gripz into at least one exercise per week. Ankle hurt. Can't bench the way I normally do. Instead I had to bench flat footed with my feet spread wide apart at an angle. Put wrist wraps on for my top set in bench. Ankle hurt for shurgs so I decided to not go as heavy as I normally do.

I'm gonna start doing something a little different here.

I'm going to start adding quotes, articles, blog posts, my thoughts, etc.

Basically anything kind of tidbit I found helpful I'm going to post in here.

I encourage people to ask me any questions.

Check out Lifer Series









Also if you have some money to spare I highly suggest purchasing his ebook, . One of the better lifting books I have ever read. Along with some amzing programs, it has Paul's philosophy on life, training, and other stuff.

How the !! you doin 45 min of HIIT

no way possible your doing it right

are you running HIIT?

if your running and sprinting the fastest your body can move for 30-40 secs how can you sustain that on and off for 45 min straight?

45 min was the total, including warmup and cooldown.

This also included time between various drills, i.e. sprints, [rip]s, cones.

So no it was 45 min of all out HIIT. I'd be getting paid a lot more if I could sustain it for that long.

Wednesday 8/23

Hard and Fast

Rope Pushdown/Rope Hammer: 120/70x3x20 (30s between sets.exercises)
BB Curls [fat gripz]: 65x61 (3 breath rest pause)
Straight Bar Skullcrushers [fat grips]: 95x4x12
Back Ext. Machine: 155x3x12
Lying Leg Curls: 90x3x12
Pulldowns: [rev, close, med, wide]: 140x3x5,5,5,5 (all 20 reps as one set)

Arms are fried after that. Spent maybe 20 min. in the gym. Hit it hard then get out.

Thursday 8/24

3's Week OHP

OHP [warm up]: barx10, 65x5, 95x5, 135x3
OHP: 145x3, 165x3, 185x6
OHP [90% singles]: 205x3x1
Hammer Strength Machine Row: stackx3x10
Military Press [fat gripz]: 135x5, 185x2x5, 205x1, 205x2, 135x13
Reverse Pec Deck: 125x3x15
Band Pull Aparts: 3x30

Solid workout. Presses came up very fast. Didn't want to do any kind of free weight rows with my ankle still hurting. Used some dumb machine that I'll never use again. I really like the military presses with the fat gripz.

Monday 8/27

3's Week Bench

Bench [warm up]: barx10, 135x5, 165x3, 190x1
COLOR="deepskyblue"]Bench[/color]: 210x3, 240x3, 270x5
Bench [singles]: 295x1, 200x2
BB Shrugs: 405x5, 495x5, 515x5, 545x5, 565x5
Plate Loaded Incline Press: 270x3x12
Floor Press [fat grips/3" from chest]: 225x3, 275x2x1, 295x2x1
V-Bar Pushdowns: 100x100 [50,20,15,15]
Bent Rear DB: 20x6x15

Dead by the time I got to floor presses. I really had to grind 295.

Workout took too long, I need to shorten my rest periods.

Bench flew up fast. Finally had some time and figured out Sony Vegas.

Any filming/editing tips let me know. Also if you want to see anything else let me know.

Download the best spreadsheet for 5/3/1 and the one I use.



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