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Tech5c - Fat to Fit


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 Tech5c - Fat to Fit
 10-17-2011, 03:34 PMaway - #121
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Friday 10/13

3x3 Deadlift
Deadlift: 340x3, 380x3, 420x2
Pulldowns: 180x10, 200x10, 220x10, 240x10, 250/210/160x6,6,6
GHR: 5x10
Back Extensions: 5x10
Pull Through: 180x3, 200x3, 240x6x3

Very unhappy with the deadlift. Missed too many workouts over the last few months and the deadlift hasn't increased like I thought it would
 10-17-2011, 05:54 PMaway - #122
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Monday 10/17

5/3/1 Bench
Bench: 215x5, 240x3, 270x3
Incline DB: 100x4x10
DB Shrug 100x6x10
Face Pull: 160x4x12
Close Grip DB Press: 80x4x12
 10-18-2011, 07:25 PMaway - #123
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Tuesday 10/18

5/3/1 Squat
Squat: 300x5, 340x3, 380x1
Goodmorning: 245x5x3
GHR: 5x10
Rope Crunch: 160x5x10


Lower back kinda tight but 380 felt pretty good outta the hole.
 10-21-2011, 01:49 PMaway - #124
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Thursday 10/22

5/3/1 Press
Press: 165x5, 185x3, 210x3
BB Row: 245x3x6
DB Press (feet off floor): 75x4x10
Face Pull: 140x5x12
JM Floor Press: 225x5x3
 10-28-2011, 03:24 PMaway - #125
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Deload this whole week so I didn't bother posting anything.
 11-02-2011, 08:52 PMaway - #126
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Was unable to go to the gym the past few days due to power outage,

Thought I would just throw something together today to get some work in.

Wednesday 11/2

Bench: 135x5, 185x5, 225x3, 245x3, 265x2
Squat: 135x5, 185x5, 225x5, 275x5, 315x3, 335x3, 355x2
Incline CGBP: 185x4x10
SLDL: 195x4x10
Face Pulls: 160x5x10

Only had 45 min ro workout including warmup so my body is fried right now.

Last edited by tech5c; 11-02-2011 at 08:56 PM..
 11-03-2011, 06:11 PMaway - #127
tech5c 24 heat pts24

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Thursday 11/3

Overhead Press: 85x5, 135x5, 155x3, 185x3, 225x2x1
Cable Row: 250x5x8
Face Pull: 160x5x10
BB Shrug: 225x10,8,6,10,8,6,25
Seated DB Hammer Curl: 40x10x10,[8,7,6,5,4,3,2,1], 12
 11-04-2011, 06:11 PMaway - #128
tech5c 24 heat pts24

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Friday 11/4

Deadlift: 135x5, 225x5, 315x5, 365x3, 405x1
Deficit Deadlifts: 275x3x8
Pulldowns: 180x5x12
Seated Leg Curls: 185x4x12
 11-08-2011, 09:21 PMaway - #129
tech5c 24 heat pts24

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Monday 11/7

3x5 Bench
Bench: 195x5, 220x5, 245x8
Inlcine DB: 100x4x10
BB Shrugs: 365x4x12
Bent Over Rear Delt: 40x4x12
Dips/Leg Raise: 4x8
 11-08-2011, 09:22 PMaway - #130
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Tuesday 11/8

3x5 Squat
Squat: 265x5, 310x5, 350x4
Front Squat: 185x4x10
GHR: 4x10
Rope Crunch: 140x4x10
Hammer Curl/Goblet Squat: 40x4x10
 11-15-2011, 08:22 PMaway - #131
tech5c 24 heat pts24

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Monday 11/14

3x3 Bench
Bench: 200x4, 230x3, 260x5
Machine Shrugs: 360x4x12
Incline DB Press: 100x4x10
Face Pulls: 150x4x12
Overhead EZ Bar Extension: 125x4x10
 11-15-2011, 08:25 PMaway - #132
tech5c 24 heat pts24

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Tuesday 11/15

3x3 Squat
Squat: 275x3, 3300x3, 370x5
GHR: 4x10
Zercher Squat: 135x8, 155x8, 185x5, 215x5, 225x3, 245x2, 275x3x1
Rope Crunch: 160x5x12

Felt strong as hell today on squats. Could've added another 100 pounds. Probably my bext squat day I've ever had. Changed my grip to a thumbless one a few weeks ago and I feel it has really improved my squat.
 11-17-2011, 06:34 PMaway - #133
tech5c 24 heat pts24

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$3,058 | POWERFUL
Thursday 11/17

3x3 Press
Press: 160x3, 180x3, 205x3+3
BB Row: 245x4x8
Hammer Strength Press (feet off ground): 90 per sidex8, 115x8, 135x8, 145x8
Face Pull: 180x4x10
Overhead EZ Bar Extension: 125x4x10
 11-18-2011, 04:37 PMaway - #134
tech5c 24 heat pts24

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Friday 11/18

3x3 Deadlift
Deadlift: 330x3, 380x3, 425x2
GHR: 4x10
Back Extension: 4x10
DB Hammer Curl: 40x4x10
 11-21-2011, 06:11 PMaway - #135
tech5c 24 heat pts24

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Monday 11/21

5/3/1 Bench
Bench: 215x5, 245x3, 275x3
Hammer Strength Shrug: 450x4x12
Hammer strength Incline Plate Loaded: 430x4x8
Face Pulls: 120x4x15

275x3 went up easier than I thought it would. Taking 2 deload weeks then testing my max hopefully getting 335.
 11-28-2011, 11:50 AMaway - #136
tech5c 24 heat pts24

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Tuesday 11/22

5/3/1/ Squat
Squat: 300x5, 350x3, 395x1
GHR: 4x10
Single Leg Press: 4ppsx4x10
Rope Crunch: 140x4x12
 11-28-2011, 11:52 AMaway - #137
tech5c 24 heat pts24

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$3,058 | POWERFUL
Wednesday 11/23

5/3/1 Press
Press: 170x5, 190x3, 215x1+2
Alternating DB Press: 85x4x10
CG Cable Row: 250x4x10
Face Pulls: 160x4x10
 11-28-2011, 11:53 AMaway - #138
tech5c 24 heat pts24

  d 
space
$3,058 | POWERFUL
Friday 11/25

5/3/1 Deadlift
Deadlift: 355x5, 400x3, 455x1
Deficit Deads: 315x6x3
GHR: 4x10
Back Extension: 4x10
 12-06-2011, 03:30 PMaway - #139
tech5c 24 heat pts24

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$3,058 | POWERFUL
Monday 12/5

Bench: 135x5, 185x5, 245x6x1
DB Shrugs: 100x5x12
Flat DB Press: 100x4x10
CG Pause Press: 225x8x3
Bent Rear DB: 35x5x10
 12-06-2011, 07:20 PMaway - #140
tech5c 24 heat pts24

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$3,058 | POWERFUL
Tuesday 12/6

Squat: 135x5, 225x5, 275x3
Pause Squat: 315x6x1
Zecher Squat: 135x5, 185x3, 225x1, 245x1, 275x1, 305x3x1
GHR: 4x10
Rope Crunch: 160x5x12
Seated DB Curl: 30x10x6
 

 



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