Tech5c - Fat to Fit

Tuesday 1/3

5/3/1 Front Squat
Front Squat: 200x5, 225x3, 250x4
Leg Press: 5ppsx5x20 (various foot stances)
GHR: 80+
Rope Crunch: 160x4x15
Seated DB Curl: 30x4x15

BW @ 256.7

Thursday 1/5

5/3/1 Push Press
Push Press: 170x5, 195x3, 220x5
Pendlay Row: 250x4x8
DB Press: 95x9,8,8,8,7
Face Pull: 140x4x15
Pushdown: 200x5x10

BW @ 257.2

Friday 1/6

5/3/1 Sumo Deadlift
Sumo Deadlift: 285x5, 325x3, 365x5 or 6 (kinda faded out at the end there)
CG Pulldown 180x4x10
Pull Thoughs: 230x8x3
GHR: 3x12
Back Ext.: 5x10
Standind Rope Crunch: 160x5x10

Monday 1/9

3x5 Bench
Bench: 190x5, 215x5, 245x10
Hammer Strength Shrugs: 7ppsx3x12
Incline DB Press: 100x4x8
Face Pulls: 130x4x15

Decided to skip the deload week and stagger my weeks.

Bench and Overhead Press will start a new cucle this week then squat and deadlift will start next week. I did so I was performing all my max effort work in the same week and/or and back to back days.

Tuesday 1/10

Deload Front Squat
Front Squat: 105x5, 135x5, 160x5
Single Leg Press: 4ppsx5x10
GHR: 5x10
Rope Crunch: 150x5x10
BB Curl: 80x5x10

BW @ 256.8

Wednesday 1/11

Started a program to run a 5k called CouchTo5k.

5 min. warmup walk

60 sec run / 90 sec walk / 25 min total

Thursday 1/12

3x5 Press
Push Press: 150x5, 175x5, 200x8
CG Cable Row: 190x10, 210x10, 230x10. 250x2x10
DB Press: 90x2x10, 95x8, x7
Face Pull: 160x4x10
CG Bench Press: 185x8x3

Had about 2 more in me for the push press but my grip was too wide and my back loosened up. CG Bench was done for speed about 60% of my !RM bench.

Friday 1/13

5 min. warmup walk

60 sec run / 90 sec walk / 25 min total

Monday 1/16

5 min. warmup walk

60 sec run / 90 sec walk / 25 min total

3x3 Bench
Bench: 200x3, 230x3, 260x6
Hammer Strength Shrug: 5ppsx4x12
Incline Db Press: 100x5x8
Face Pull: 160x4x10

BW @ 255.1

One thing I noticed from my Mum running marathons is feet health is so important...

Good luck. [pic]

Thanks.

What do you mean by feet health?

Tuesday 1/17

3x5 Front Squat
Front Squat: 180x5, 205x5, 235x6
Leg Press: 7ppsx4x12
GHR: 4x12
Rope Crunch: 160x4x12

235 felt "heavy". Not really sure why. I had to really grind out those 6 reps.

BW @ 254.8

Icing, foot strengthening exercises, etc.

Wednesday 1/18

5 min. warmup walk

60 sec run / 90 sec walk / 25 min total

Thursday 1/19

3x3 Push Press
Push Press: 165x3, 190x3, 210x6
Pendlay Row: 225x4x8
DB Press: 85x10, 95x3x8, 90x10
Face Pulls: 150x4x12
CG Bench Press: 185x8x2, 135x30

BW @ 255.4

Friday 1/20

3x5 Sumo Deadlifts
Sumo Deadlift: 255x5, 295x5, 335x6
Pulldowns: 220x5x10
DB SLDL: 100x5x8
Back Extension: 5x10

Monday 1/23

5/3/1 Bench
Bench: 215x5, 245x3, 275x5
Plate Loaded Shrugs: 7ppsx4x12
Incline DB Press: 100x5x8
Face Pulls: 140x5x10
Over DB Extension: 100x4x10

BW @ 256.6

Tuesday 1/24

3x3 Front squat
Front Squat: 190x3, 220x3, 250x5
Leg Press: 7ppsx4x12
GHR: 5x10
Rope Crunch: 150x5x10

BW @ 256.6

Wednesday 1/24

5 min. warmup walk

90 sec run / 120 sec walk / 6 repetitions

5 min cooldown / 29 min total /

Thursday 1/25

5/3/1 Push Press
Push Press: 175x5, 200x3, 225x4
Pendlay Row: 225x8, 246x3x8
DB Press: 95x3x8 / 85x2x8 [alternating]
Face Pull: 140x4x15
V-Bar Pushdown: 240x4x10

BW @ 255.2