Tech5c - Fat to Fit

Thursday 12/8

Military Press: 135x8, 185x8, 225x6/135x8/x6/x4/x2
Pendlay Row: 275x6x4
DB Press: 95x3x8
Face Pull: 160x4x10
Overhead DB/Dips/Machine Dips: 100x3x10/BWx3x8/220x3x8

Blasted the tri's at the end/

Friday 12/9

Rack Pull: 225x6, 315x5, 365x3, 405x3, 455x2, 475x3x1
Pulldowns (various grips): 170x8x10
DB SLDL: 80x5x10
Back Extension: 5x10
Rope Curl/Crunch: 120x7x10/160x7x10

Gonna start a new 5/3/1 cycle next week with floor press, front squat, and sumo deads. Still not sure what I want to do for aq pressing movement.

Push Press or maybe a Power Jerk?

No homo but when you gonna post progress pix?

I was thinking something along the lines of a jerk.

I'll try and get a video tomorrow. I'm gong for a max front squat. Pics won't be that impressive since I've been going for purely strength since about May.

Monday 12/12

Floor Press: 135x5, 185x3, 225x1, 245x1, 255x1, 275x1, 285x0
Machine Shrugs: 540x4x12
Incline DB Press: 100x4x10
Face Pull: 120x4x12
Dips: 6x8

Going for my max floor press. Not sure if I'm gonna use the floor press. Might do it off the bottom pin.

Tuesday 12/13

Front Squat: 135x5, 185x3, 225x1, 245x1, 275x1, 285x1, 295x1
Hack Squat: 180x4x45+
GHR: 60+
Rope Crunch: 160x6x12

Did hacks and ghr til I couldn't move. Got a video of the 285 that I'll post when I find my cable.

Wednesday 12/14

Push Press: 125x5, 155x5, 185x3, 225x1, 245x1
Seated DB Press: 90x2x15
DB Row: 100x4x15
Face Pull: 140x5x12
Flat CG Press (feet off floor): 245x6x2

I could definately do more on the press but didn't feel right with the mechanics.

Saturday 12/17

Sumo Deadlifts: 135x5, 225x2, 3145x3, x65x1, 405x1, 425x1, 225x21
Seated Leg Curl: 155x4x10, 65x64
Back Extension: til [rip]

Yeah, I been waiting for them before and after pics. Need inspiration..

Monday 12/19

3x5 Bench
Bench: 185x5, 215x5, 240x9
Incline DB Press: 100x5x8
Hammer Strength Shrug: 5ppsx4x10 (3 sec static hold every other rep)
Face Pull: 140x4x10
Dip Machine: 250x1x10+8+7+7+5+3

New 5/3/1 cycle with flat bench, front squat, push press, and sumo deadlift.

Starting maxes...
Flat Bench: 315
Front Squat: 295
Push Press: 255
Sumo Deadlift: 425

Tuesday 12/20

3x5 Front Squat
Front Squat: 175x5, 200x5, 225x8
Leg Press: 7ppsx4x10-12
GHR: 80+
Seated DB Curl: 30x3x[10,8,6,4,2]

Thursday 12/22

3x5 Push Press
Push Press: 150x5, 170x5, 195x10
Pendlay Row: 185x2x10, 245x3x8,8,7, 275x3x3
Seated DB Press: 90x4x10
Face Pull:' 140x70+
Straight Bar Pressdown: 250x4x10

Friday 12/23

3x5 Sumo Deads
Sumo Deadlift: 260x5, 285x5, 325x8
CG Pulldown: 180x4x12
Seated Leg Curl: stackx3x10, 85x50+
SLDL 135x4x10
Back Extension: 60+

Monday 12/26

3x3 Bench
Bench: 200x3, 225x3, 255x7
Incline DB Press: 100x3x10, 100x8+4
Hammer Strength Machine Shrug: 360x5x10 (3 sec static hold at top each rep)
Face Pull: 100x10, 120x10, 140x10, 160x10, 180x10, 200x10
Rope Pressdown: 160x4x15, 140x15+8+7+4+3+3


Holy Holiday Bloat: BW @ 265

Tuesday 12/27

3x3 Front Squat
Front Squat: 195x3, 225x3, 250x6
Leg Press: 5ppsx1x82 (rest-pause)
GHR: 7x10, 3x8
DB Preacher Curl: 30x5x12
Cable Crunch: 160x5x8

Messed up reading my spreadsheet and did next weeks weights, oh well. Could've had a 7th rep but leaned too far forward and couldn't catch myself. Leg prees was sets of 10-15 then 4-8 while ending up with 82 total reps.

BW @ 261.6

Thursday 12/29

3x3 Push Press
Push Press: 160x3, 185x3, 205x7
DB Rows: 100x4x10
Seated DB Press: 95x4x8
Face Pulls: 140x4x12
CG Bench Press: 245x6x3, 135x30 (pause rep - feet off floor)

Haha I think I'm the only person whom lost weight this holiday season..... [pic]

Friday 12/30

3x3 Sumo Deadlift
Sumo Deadlift: 275x3, 305x3, 345x7
Wide Pulldowns: 180x10, 220x10, 230x10, 250x7+3, 8+3
Single Leg Standing Curl: 60x7x7, partialsx20 (20 sec rest period)
Back Extension: 100+
Standing Rope Crunch: 160x4x10
BB Curl 85x4x10

You just didn't eat enough Enet. Bodyweight back to pre-christmas

BW @ 258.6

Monday 1/2

5/3/1 Bench
Bench: 205x5, 240x3, 270x4
Plate Loaded Machine Shrugs: 7ppsx4x12
Incline DB Press: 100x4x10
Reverse Pec Deck: 180x4x10
Overhead Tricep Ext. Machine: 250x4x12

BW @ 257.8