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 Tech5c - Fat to Fit
Unread 3 years agoclass of '04 - away - #341
tech5c 24 heat pts24 space
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Monday 10/8

3's Bench
Bench: 215x3, 250x3, 280x3, 305x3x1
Plate Loaded Shrug: 630x3x15
Incline DB Press: 80x3x10
2 Cable Face Pull: 50x4x10
Rope Pushdown: 100x40
Notes
- workout length: 45 min.
- BW 249.8
- SICK and WEAK.
- Very poor workout.
- At about 60%.


Video
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Unread 3 years agoclass of '04 - away - #342
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Tuesday 10/9

5's Squat
Squat: 215x5, 250x5, 280x7
Paused Squat: 230x8x1
GHR: 5x10
Cable Crunch: 140x5x12
Seated DB Curl: 20x4x12
Notes
- workout lenght: 50 min.
- BW: 250
- Squats felt much better than last week
- Easy paused squats
- Good overall workout

Video
Coming Soon.
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Unread 3 years agoclass of '04 - away - #343
tech5c 24 heat pts24 space
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Thursday 10/11

3's OHP
OHP: 150x3, 175x3, 195x5, 215x3x1
1 Arm BB Row: 75x6, 85x6, 100x6, 110x6, 125x6, 135x6, 150x6, 160x6
Klokov Press: 95x16
Hammer Strength Press: 2ppsx6, 3ppsx6, 4ppsx3
Face Pull: 100x4x25
Notes
- workout length: 60 min.
- BW: 249.4
- Still didn't feel strong pressing
- High volume workout, drained

Video
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Unread 3 years agoclass of '04 - away - #344
tech5c 24 heat pts24 space
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Friday 10/12

3'w Pulls
Deadlift: 260x3, 295x3, 335x7, 370x3x1
Pull Through [hips]: 140x2x8, 160x2x8
Back Extension: 5x12
Seated DB Curl: 15x4x20
Notes
- workout length: 50 min.
- BW: 251.2
- Pulls felt great for once.
- Pull throughs and back extensions definitely helping.

Video
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Unread 3 years agoclass of '04 - away - #345
tech5c 24 heat pts24 space
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Update: 12/12/12

Back on my fu*king grind.

Took the last two weeks off (aside from a few very light upper/lower workouts) due to a 7 day trip to Cancun.

Haven't posted in over a month but that doesn't mean I haven't been straight beast mode. BO2 and job hunting have taken up a lot of free time.

Now back to your regularly scheduled program.
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Unread 3 years agoclass of '04 - away - #346
tech5c 24 heat pts24 space
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Monday 12/10

3's Bench
Bench: 215x3, 245x3. 275x6
BB Shrug: 405x5, 495x5m 585x5, 635x3x3
Incline BB Press: 80x3x8, 1x21
Straight Bar Pushdown: 120x12, 160x12, 200x12
Notes
- workout length: 45 min.
- BW: 247.0
- Pressed for time so cut workout short.
- Subpar, felling sick
- Skipped singles, just wasn't feeling it.

Video
Coming Soon.
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Unread 3 years agoclass of '04 - away - #347
tech5c 24 heat pts24 space
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Wednesday 12/12

3'2 Squat
Squat: 240x3, 275x3, 310x5, 345x3x1
Partial RDL: 135x5, 185x5, 205x5, 225x5, 245x10
GHR: 5x10
Cable Crunch: 140x3x15
Seated DB Curl: 15x50
Notes
- Workout length: 60 min.
- BW: 245.6
- Squat felt solid.
- Partial RDL are brought to just below the knees. Used to improve hip hinge.

Video
Coming Soon.
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Unread 3 years agoclass of '04 - away - #348
tech5c 24 heat pts24 space
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Thursday 12/13

3's OHP
OHP: 150x3, 170x3, 195x6, 215x3x1
DB Row: 100x4x8, 1x8,4,4
Seated DB Press: 70x3x8, 1x19
OH Tricep Ext. Machine: 160x5x12
Reverse Pec Machine: 115x3x15
Notes
- Workout length: 55 min.
- BW: 247.6
- OHP felt great, 215 was a grinder.
- Delts smoked after this workout.

Video
Coming Soon.
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Unread 2 years agoclass of '04 - away - #349
tech5c 24 heat pts24 space
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Monday 12/24

1's Bench
Banch:
: 230x5, 260x3, 290x1, 305x2x1
Plate Loaded Shrugs: 5ppsx3x20
Incline DB Press: 80x4x10
Tate Press/Lying Rear DB: 25x4x12
Notes
-
-
-
-

Video
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Unread 2 years agoclass of '04 - away - #350
tech5c 24 heat pts24 space
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Wednesday 12/26

1's Squat
Squat: 260x5, 295x3, 330x1, 345x2x1
Partial RDL: 245x6, 275x4x5, 1x8
GHR: 5x10
Cable Crunch: 150x3x15
Seated DB Curl: 20x5x12
Notes
-
-
-
-

Video
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Unread 2 years agoclass of '04 - away - #351
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Thursday 12/27

1's OHP
OHP: 160x5, 180x3, 205x3, 215x2x1
Pendlay Row: 135x4x10
DB Press: 75x4x10
OH Extension: 160x4x12
Rotary Upper Back: 120x4x12
Notes
-
-
-
-

Video
Coming Soon.
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Unread 2 years agoclass of '04 - away - #352
tech5c 24 heat pts24 space
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I'm going to start my postings back up with 1/6 when I started Strong-15 program.
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Unread 2 years agoclass of '04 - away - #353
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Monday 1/7

Week 1 Bench
Bench: 145x5, 170x4, 200x3, 220x2, 255x1, 270x1, 285x1, 205x15
BB Shrugs: 495x5, 585x5, 635x3x3
Incline BB Press: 165x5x10
DB Fly: 20x2x20
Pushdown: 100x4x20
Notes
- workout length: 60 min
- BW: 249.2
- Strong Bench, everything fast
-

Video
Coming Soon.
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Unread 2 years agoclass of '04 - away - #354
tech5c 24 heat pts24 space
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Tuesday 1/8

Week 1 Squats
Squats: 165x5, 195x4, 230x3, 250x2, 295x1, 305x1, 325x1
Paused Squat: 235x2x3
Leg Press: 6ppsx4x15
GHR: 4x10
Cable Crunch: 100x2x20
Notes
-
-
-
-

Video
Coming Soon.
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Unread 2 years agoclass of '04 - away - #355
tech5c 24 heat pts24 space
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Wednesday 1/9

OHP/Recovery
OHP: 95x5, 135x4, 155x3, 170x3,2,1 135x15
Wide Cable Row: 160x4x10
DB Press: 50x4x10
Tate Press: 20x2x20
2 Cable Face Pull: 50x2x20
Notes
-
-
-
-

Video
Coming Soon.
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Unread 2 years agoclass of '04 - away - #356
tech5c 24 heat pts24 space
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Friday 1/11

Week 1 Pulls
Pull: 185x5, 225x4, 265x3, 305x2, 330x1, 345x1, 370x1, 265x3x3
Pulldowns: 140x3x28,18,15
Seated Leg Curl: 50x100
Cable Crunch: 120x2x20
BB Curl: barx100 [60,20,20]
Notes
-
-
-
-

Video
Coming Soon.
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Unread 2 years agoclass of '04 - away - #357
tech5c 24 heat pts24 space
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Starting this back up later tonight.

Let me know if there's any particular videos you want to see and anything you want to know about my diet/routine/etc.
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Unread 2 years agoclass of '11 - away - #358
Radio Raheem 14 heat pts14 space
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how much do you weigh ?
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Unread 2 years agoclass of '04 - away - #359
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Radio Raheem said:
how much do you weigh ?
Low 250's. Fluctuates between 247 and 255.

Chris daRealist said:
I see the new pics you got in the OP years ago but nothing after the weight loss. Post some progress pics.
Haha any weight I lost got put right back on. I'm a sucker for bulking. BF% in the low 20's. I'm not one for appearance I just wanna be strong. Any time I would cut again would be if I did a PL meet and I'd cut down to try and make the 220 weight class.

Maybe in the future when I get my lifts to a reasonable place I might work on lowering the BF% but until that happens it's probably going to remain high.
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Unread 2 years agoclass of '04 - away - #360
tech5c 24 heat pts24 space
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Monday 3/4

Strong-15 Week 3 Bench
Bench: 145x5, 170x4, 195x3, 215x2, 255x1, 260x1, 270x1, 230x13
Plate Loaded Shrug: 7ppsx3x15
Incline DB Press (350 method): 80x25,15,12
V-Bar Pushdown: 140x2x20
Reverse Pec Deck: 95x2x20
Notes
- workout length: 60 min.
- BW: 254.8
- Fast presses. All paused.
-
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