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Off Road
08-04-2009, 11:19 PM
My ultimate goal is to squat 400 lbs x 20 reps. To that end, I am going to be working on my absolute strength and my conditioning. My routine will look like this:

Day 1 (weights)
Standing overhead press (5/3/1)
Standing overhead press (65%) 3x10
Chinups 3xMax
L-Fly 2x10

Day 2 (GPP)
Eliptical cardio x 10-15 min.
Heavy bag x 3 rounds

Day 3 (weights)
Box squat (5/3/1)
Box squat (65%) 1x20 or 3x10
Pull-throughs 3x10
Heelraise 2x10

Day 4 (GPP)
Stair stepper x 10-15 min.
Sandbag carries x 6 (200 feet each)

Day 5 (weights)
Bench press (5/3/1)
Bench press (65%) 3x10
Barbell rows 3x10
Barbell curls 2x10

Day 6 (weights)
Deadlift (5/3/1)
Weighted situps 2x10
Sled drags x 6 (250 feet each)

Day 7 (active recovery)
Walking, hiking, fishing...

<edited for tweaks>

Off Road
08-04-2009, 11:24 PM
I'm going to estimate my Squat max around 400. So, using Wendler's 90%, I'll be starting with 360 for my 90% max. I'll use the same weight for my Deadlifts as I don't want them to detract from the squats, but I don't want to ommit them.

The other exercises I'll be starting at 3 sets of 10 reps. I'll add 5 to 10 lbs per week as long as I keep the reps up.

I'll start the sled pulls at 6 pulls. Then I'll add weight and drop the pulls to 2 and work back up.

I'll also be throwing in some walking for fitness.

Off Road
08-04-2009, 11:30 PM
Mon. August 03, 2009

Squats = 235x5, 270x5, 305x8
Squats = 200x20
Bench = 180x12,12,12
Rows = 180x12,12,12

I could have done more on the Squats, but it was a good start. I don't want to burn out too fast. The Bench and Rows both felt strong. It's a lot of reps, but I got through it with pleanty of energy. I tried to keep my rest times below 3 minutes.

Off Road
08-05-2009, 08:09 PM
Tuesday, August 04, 2009

Sled pulls = 135 lbs x 2 pulls (forward and backward).

decroo21
08-05-2009, 08:41 PM
Ok good luck, I'm looking forward to seeing you hit 400x20 :thumbup:

Off Road
08-05-2009, 09:17 PM
I'm looking forward to seeing you hit 400x20 :thumbup:

Me too...thanks.

Off Road
08-06-2009, 10:14 AM
Thurs. Aug 06, 2009

Deadlift = 235x5, 270x5, 305x8
Press = 140 x 12, 12
Curls = 85 x 12, 12
Weighted situps x 12, 12

Off Road
08-09-2009, 11:37 AM
Sun Aug 09, 2009

Standing overhead press = 110x3, 130x3, 145x10
Standing overhead press = 95x10, 10, 10
Bench press = 175x12, 10
Skull crushers = 75x12, 10

I severely underestimated my overhead max...but oh well...

Off Road
08-11-2009, 07:26 PM
Tues Aug 11, 2009

Squat= 250x3, 290x3, 325x5
Squat= 210x10, 10, 10
Pull-through= sled+45 3x10
Heelraise 2x10

Off Road
08-14-2009, 12:03 AM
Thur Aug 13, 2009

Bench press= 190x3, 215x3, 245x5
Bench press= 150x10, 10, 10
Barbell rows= 170x10, 10, 10
Barbell curls= 80x10, 10

Ooh...look...they all start with "B"s :hello:

Coke
08-14-2009, 02:30 PM
Sessions are looking real solid in here guy.

Off Road
08-14-2009, 05:20 PM
Thanks Cocoa...

Fri Aug 14, 2009

Deadlift= 250x3, 290x3, 325x8
Weighted situps x 10, 10, 10

I didn't finish with the sled dragging today because now I'm on my way to get a load of wood pellets from the store. I have to load the sacks into my truck and then unload them at my Mother-in-law's house. A whole pallets worth. That should be a good GPP workout for today :thumbup:

Off Road
08-15-2009, 07:43 AM
Side note:

I've done higher rep squats for a long time, never below 10 reps, and mostly 15 to 20 reps. This is my first serious dabble at lower rep squats. I know that I'm still just getting started and the intensity is low, but it's weird...I feel really light on my feet for some reason. Walking is easier, I feel quicker, and I don't get as tired. I'm liking these sub-maximal low reps so far.

Future
08-15-2009, 07:49 AM
Men soon the faults of others learn
A few their virtues, too, find out;
But is there one—I have a doubt—
Who can his own defects discern?

-- Sanskrit Proverb

Off Road
08-16-2009, 10:41 AM
Sun. Aug. 16, 2009

Standing press= 135x5, 155x3, 170x5
Standing press= 100 x 10, 10, 10
Chinups= B.W. x 3, 3, 4
L-fly x 10, 10 (each side)

muscled
08-16-2009, 03:53 PM
OR, I can't wait till I can press like you! Solid!

Off Road
08-18-2009, 06:21 PM
Thanks Muscled...

Tues. Aug. 18, 2009

Squat= 270x5, 305x3, 340x5
Squat= 220 x 10, 10, 10
Pullthroughs w/sled x 10, 10, 10
Heelraise x 10, 10

Squats felt really easy (that's a good thing). I really need to get some bands for the pullthroughs, the sled works okay but the resistance isn't always equal. Finished in under an hour including warmups. Keeping my diet right at 3,000 calories with 370 grams of protien.

Off Road
08-19-2009, 08:42 AM
Getting off my butt...

Sled pulling (85 lbs) x 6 pulls (250 ft each)
Heavy bag x 3 rounds

Off Road
08-20-2009, 03:16 PM
Thur. Aug. 20, 2009

Bench press= 200x5, 230x3, 255x5

Bench press= 165 x 10, 10, 10
Barbell rows= 175 x 10, 10, 10
Barbell curls= 85 x 10, 10, 10

Coke
08-20-2009, 04:08 PM
New benching PR is super bro.

ZenMonkey
08-20-2009, 04:23 PM
Hella strong man! Impressive numbers!

Off Road
08-20-2009, 07:20 PM
Thanks guys...I'm hoping for a lot (I mean A LOT) more :thumbup:

Off Road
08-21-2009, 08:31 AM
Here's an example of my diet from Thur. Aug. 20, 2009 (what I ate yesterday)...

3 eggs (whole)
3 turkey sausage links
1/2 cup of oats (pre cooked measurement)
Vitamin/6 fish oil caps

2 slices whole wheat bread
10 slices turkey lunch meat
2 slices provalone cheese
2 cups green beans

Protien shake (1 serving w/water pre WO)

Protien shake (2 servings w/milk post WO)

1-1/2 racks of spare ribs
2 cups brocoli and carrots
1/2 cup black beans

1-1/2 cup cottage cheese
handfull of almonds

Oh ya...tons of water throughout the day

brihead301
08-21-2009, 09:23 AM
Damn good numbers in here man! Good job!

Off Road
08-21-2009, 10:40 AM
Thanks Brihead, I appreciate you guys checking on me and giving encouragement :thumbup:

Fri. Aug. 21, 2009

Deadlift= 270x5, 305x3, 340x7
Weighted situps x 10, 10, 10
Sled pulling (100 lbs) x 6 laps (250 ft each)

I think this was a good start for my first cycle. I kept a couple of reps in the tank and everything felt strong and my form was pretty good. I also stuck to a good eating plan, so I'm sure that's going to help. I will slowly add in a little more GPP/cardio as the weeks go by to improve my conditioning.

Next week...DELOAD :(

brihead301
08-21-2009, 10:57 AM
Thanks Brihead, I appreciate you guys checking on me and giving encouragement :thumbup:

Fri. Aug. 21, 2009

Deadlift= 270x5, 305x3, 340x7
Weighted situps x 10, 10, 10
Sled pulling (100 lbs) x 6 laps (250 ft each)

I think this was a good start for my first cycle. I kept a couple of reps in the tank and everything felt strong and my form was pretty good. I also stuck to a good eating plan, so I'm sure that's going to help. I will slowly add in a little more GPP/cardio as the weeks go by to improve my conditioning.

Next week...DELOAD :(

That's the way I feel about deload weeks too, lol. Nice session again though!

Off Road
08-23-2009, 09:06 AM
Sat. Aug. 22, 2009

My buddy and I went for a hike in the mountains and brought along our fly fishing gear. Normally I'd call it a fishing trip, but this buddy is a freakin' mountain man, and our fishing trips turn into a full on GPP workout. Did about 3 miles of hard hiking, up steep hills, over big rocks and logs, wading through the stream, and side jumping away from the rattle snakes. I am sooo sore today, but I did catch-and-release this guy along with many others...

http://img21.imageshack.us/img21/2571/19inches.jpg (http://img21.imageshack.us/i/19inches.jpg/)

ZenMonkey
08-23-2009, 10:45 AM
370x 7 is rough! Solid effort. Mountain GPP sounds great too, way to keep it varied.

Im sure it says at the beginning of your journal but how tall are you, how much do you weigh, and whats you estimated bf%? (just curious)

Off Road
08-23-2009, 11:09 AM
how tall are you, how much do you weigh, and whats you estimated bf%? (just curious)

I'm 46 years old, a little over 5'-10" tall, I weigh 235 lbs, and my BF is around 20%. I'd like to get the BF down to around 15% (I have no desire to be ripped, just healthy).

Off Road
08-23-2009, 10:58 PM
Sun. Aug. 23, 2009

Deload Week

Standing overhead pess= 80x5, 100x5, 115x5
Chinups= BW x 4, 4
L-fly x 10, 10

Off Road
08-24-2009, 10:08 AM
Mon. Aug. 24, 2009

GPP:

Stair stepper machine x 10 minutes
Sandbag carries (90 lbs) x 6 carries (200 feet each)

I'm using my 90 lb heavy (punching) bag until I can make a new sandbag.

Off Road
08-25-2009, 09:44 PM
Tues. Aug. 25, 2009

Deload Week

Squat= 160x5, 200x5, 235x5
Pullthroughs (w/170 lb sled) x 10, 10
Heelraises x 10, 10

I hate deloads, even though I know they are benefitial. I'm just cutting the volume on the accessory exercises and it seems to do the trick. Can't wait to hit it hard next week.

ZenMonkey
08-25-2009, 10:02 PM
I hear ya man. I like to use deload to really emphasize perfect form. Cant wait to see some numbers go up!

Off Road
08-25-2009, 10:15 PM
I like to use deload to really emphasize perfect form!

Haha...I lowered the box to 12" to work on depth. Way below parallel :thumbup:

ZenMonkey
08-25-2009, 10:53 PM
Haha...I lowered the box to 12" to work on depth. Way below parallel :thumbup:

Ugh, those sound horrible. Its a DEload man!

muscled
08-26-2009, 08:18 AM
Some day I will PR with your deload #s. LOL! Keep it up, Off Road! I feel much better after my deload. The nagging aches in the lower back and joints are gone. Next week, you will tear that chit up better than ever and you will be FRESH!

Off Road
08-26-2009, 05:32 PM
Thanks Muscled, I'm keeping the big picture in mind :)

Wed. Aug. 26, 2009

GPP:

Eliptical trainer x 10 minutes
Heavy bag x 3 rounds

I did 3 minute rounds; First round was all strikes, second round was all kicks, and the third round was ground and pound. Fun stuff.

xcornontherobx
08-26-2009, 10:59 PM
I'd like to see some vids of those sled pulls. Very impressive.

Off Road
08-27-2009, 06:53 AM
I'd like to see some vids of those sled pulls. Very impressive.

Thanks. I've been wanting to put some videos in this journal, I will start looking into that.

Off Road
08-27-2009, 10:25 AM
Thur. Aug. 27, 2009

Deload Week

Bench press= 120x5, 150x5, 175x5
Barbell rows= 180 x 10, 10
Barbell curls= 87.5 x 10, 10

Off Road
08-28-2009, 10:58 AM
Fri. Aug. 28, 2009

Deload Week

Deadlift= 160x5, 200x5, 235x5
Sled pulls (115 lbs) x 6 pulls (250 ft each)
Weighted situps x 10, 10, 10

Thank God that ends the deload week. Now I can get back to some real lifting. It'll be fun to see what the deload week does for my energy levels when I hit it again.

This will probably end the early workouts. My schedule is going to force me to workout in the evenings more often. I'll be adjusting my diet accordingly to make sure I get enough nutrition post workout.

muscled
08-28-2009, 11:17 AM
OR, nice job forcing yourself to deload. I feel tons better after mine. GL next week. Take no prisoners, baby!

Off Road
08-28-2009, 11:58 AM
Take no prisoners, baby!

Will do, and thanks. I am hoping to meet or beat the rep goals :thumbup:

Gymjunkie
08-29-2009, 04:26 AM
I hate deloading weeks. Feels as if you are not doing anything at all! Looking forward to see how it worked for you, for me it helped recover and then strength...

Cheers

Off Road
08-30-2009, 10:46 AM
Sun. Aug. 30, 2009

Start Cycle #2

Overhead press= 125x5, 140x5, 160x9
Overhead press= 105 x 10, 10, 10
Chinups= B.W. x 4, 5, 5
L-Fly x 10, 10

I am now a fan of deload weeks :) That's more weight and same reps on the overhead pess :thumbup:

muscled
08-30-2009, 03:33 PM
Insane OH pressing, pal! Long live the DELOAD! WELL DONE!

Off Road
08-31-2009, 05:26 PM
Thanks Muscled,

Mon. Aug 31, 2009

GPP:

eliptical x 3 minutes (slow pace)
rest 1 minute
eliptical x 3 minutes (medium pace)
rest 1 minute
eliptical x 3 minutes (sprint pace)
rest 1 minute

heavy bag x 3 minutes
rest 1 minute
heavy bag x 3 minutes
rest 1 minute
heavy bag x 3 minutes

Hit the shower :)

Brian999
08-31-2009, 06:27 PM
Sun. Aug. 30, 2009

Start Cycle #2

Overhead press= 125x5, 140x5, 160x9
Overhead press= 105 x 10, 10, 10
Chinups= B.W. x 4, 5, 5
L-Fly x 10, 10

I am now a fan of deload weeks :) That's more weight and same reps on the overhead pess :thumbup:

160x9 is good stuff! I cant do that kind of weight continuously, once I try to rest it on my delts I can't bring it back up.

Off Road
08-31-2009, 08:31 PM
Thanks Brian, I've been at them for a while. Where abouts in California are you?

Brian999
08-31-2009, 09:33 PM
Inland Empire, you?

Off Road
08-31-2009, 09:41 PM
Inland Empire, you?

Sacramento

Al19067
09-01-2009, 07:22 AM
Sat. Aug. 22, 2009

My buddy and I went for a hike in the mountains and brought along our fly fishing gear. Normally I'd call it a fishing trip, but this buddy is a freakin' mountain man, and our fishing trips turn into a full on GPP workout. Did about 3 miles of hard hiking, up steep hills, over big rocks and logs, wading through the stream, and side jumping away from the rattle snakes. I am sooo sore today, but I did catch-and-release this guy along with many others...

http://img21.imageshack.us/img21/2571/19inches.jpg (http://img21.imageshack.us/i/19inches.jpg/)

Nice fish man, I do a lot of fishing. Myself, I love to bass fish, couple of years ago I caught a 4lb brown trout, anyway looking very strong on your workouts

Off Road
09-01-2009, 07:26 AM
Nice fish man... I love to bass fish,

Thanks, I've caught a few Bass on my fly rod. They are a lot fun to catch top water. But mostly I stick to trout.

Off Road
09-01-2009, 08:46 PM
Tues. Sept. 01, 2009

Box squat= 240x5, 275x5, 315x9
Box squat= 205 x 10, 10, 10
Pullthroughs (w/ 170 lb sled) x 10, 10, 10
Heelraises x 10, 10

I was wiped out, sweating buckets, and had the best lower back and hamstring pump after this workout :thumbup:

brihead301
09-02-2009, 07:00 AM
You doing box squats instead of regular squats this cycle? That's why I like this program, because it's so versitile...

315 x 9 is pretty bada** man!

Off Road
09-02-2009, 07:27 AM
Thanks Bri, they've always been on a box, I just forget to write it that way.

brihead301
09-02-2009, 08:25 AM
I never tried box squats before. One day I may give them a shot, but for now I think I can get my regular squat up simply by just squatting regularly....

Off Road
09-02-2009, 08:29 AM
I agree with you Bri...I mostly use the box to check depth on my heavy sets. I do a more traditional box squat when I do my 3x10 following the heavy work sets.

DMedley
09-03-2009, 10:30 AM
Sacramento

Sonora for me.

Off Road great progress and a fun journal to watch. I am currently doing my best for recovery and to get a little strength back. I am working slowly back till I can get around the numbers you began this journal with. :hello:

Off Road
09-03-2009, 02:10 PM
Thanks DMedley and good luck with your workouts.

Thur. Sept. 03, 2009

Bench press= 180x5
Bench press= 205x5
Bench press= 235 lb x 7 / 1 arm db. row= 105 lb x 10 / db curls= 35 lb x 10 - no rest

Bar dips= +20 lb x 10 / 1 arm db row= 105 lb x 10 / db curls= 35 lb x 8 - no rest

Bar dips= +20 lb x 10 / 1 arm db row= 105 lb x 10 / db curls= 35 lb x 6 - no rest

Since my goals are to increase overall strength and improve my conditioning, I've decided to try Tom Mutaffis' advice and include complexes in my workouts. This was my first time trying them. During my first round, I thought I had underestimated the weight too much. But, by the time I was doing my last round I knew I had enough weight on. I was amazed at how heavy a 35 lb db curl can feel :evillaugh: It will be interesting to see how these progress over time. I am absolutely dripping with sweat...off to the shower.

ZenMonkey
09-03-2009, 03:13 PM
Thanks DMedley and good luck with your workouts.

Thur. Sept. 03, 2009

Bench press= 180x5
Bench press= 205x5
Bench press= 235 lb x 7 / 1 arm db. row= 105 lb x 10 / db curls= 35 lb x 10 - no rest

Bar dips= +20 lb x 10 / 1 arm db row= 105 lb x 10 / db curls= 35 lb x 8 - no rest

Bar dips= +20 lb x 10 / 1 arm db row= 105 lb x 10 / db curls= 35 lb x 6 - no rest

Since my goals are to increase overall strength and improve my conditioning, I've decided to try Tom Mutaffis' advice and include complexes in my workouts. This was my first time trying them. During my first round, I thought I had underestimated the weight too much. But, by the time I was doing my last round I knew I had enough weight on. I was amazed at how heavy a 35 lb db curl can feel :evillaugh: It will be interesting to see how these progress over time. I am absolutely dripping with sweat...off to the shower.


Youre gonna be sore.:evillaugh:

Nice WO man!

Off Road
09-03-2009, 03:50 PM
Youre gonna be sore.:evillaugh:
You just had to go there didn't you :(

Off Road
09-03-2009, 08:29 PM
Dang! I feel absolutely WIPED OUT!!! I'm grumpy, sort of got that anxious feeling, and I needed a good nap. I'm used to feeling refreshed and energized after a workout. Not liking this feeling...

muscled
09-03-2009, 08:34 PM
That's the type of gut busting work that will have you grinning from ear when you wake up tomorrow morning and try (but fail) to brush your teeth, OR. LOL! Good man!

Off Road
09-03-2009, 10:30 PM
Ya, but it really feels like I tapped deeply into my CNS. I'm going to try to eat myself out of it :thumbup:

<edit> ...It;s now the next day and I feel much better. I think the three bowls of sugar-filled kids cereal made a difference.

Off Road
09-04-2009, 05:53 PM
Fri. Sept. 04, 2009

Deadlift = 240 lb x 5
Deadlift= 275 lb x 5
Deadlift= 315 lb x 5 / Step-ups= BW x 10 (each side) / Weighted situps= +10 lb x 10 - no rest

Step-ups= BW x 10 (each side) / Weighted situps= +10 lb x 10 - no rest
Step-ups= BW x 10 (each side) / Weighted situps= +10 lb x 8 - no rest

Sled pulls= 115 lbs x 6 laps (250 feet each)

I kept the intensity in check with this one. I'll be progressive instead of trying to get it all at once. I feel much better after this round.

muscled
09-04-2009, 05:56 PM
OR, you gotta get up some vids, man. This is good stuff!

Off Road
09-04-2009, 06:01 PM
OR, you gotta get up some vids, man. This is good stuff!

I'm working on getting my video camera fixed. I'm excited about getting some videos up. I think it would add to the motivation.

Brian999
09-05-2009, 04:15 PM
Sacramento

:( I can't find anybody local to train with.

Keep training hard, I'll be checking often!:)

Off Road
09-05-2009, 06:57 PM
Brian, I just train by myself in my garage. Works for me :)

Sat. Sept. 05, 2009

Went out and had some fun with the Jeep today :hello:
The high sierras were beautiful. The trees are just starting to get their fall colors and the weather was perfect. I broke a hub about half way through the trail and had to finish with liberal ammounts of the gas pedal. What a fun day. I brought along my fly fishing rod, but the streams were running too high, so we just stuck to wheeling on the big rocks. Can't wait to hit the weights tomorrow.

http://img188.imageshack.us/img188/8423/12309623.png (http://img188.imageshack.us/i/12309623.png/)

Off Road
09-06-2009, 11:23 AM
Sun. Sept. 06, 2009

Overhead press= 130 lbs x 3
Overhead press= 150 lbs x 3
Overhead press= 170 lbs x 5 / Bar dips= +25 lb x 10 / Chin-ups x 5 - no rest

Bar dips= +25 lb x 10 / Chin-ups x 5 - no rest
Bar dips= +25 lb x 10 / Chin-ups x 4 - no rest

L-fly x 10, 10

I didn't sleep worth a darn last night but I still felt pretty strong today. I really wanted that 5th rep on the chin-ups though :confused:

The diet is going well. My face looks a little thinner anyways. I'll weigh myself today and adjust calories as needed.

Off Road
09-08-2009, 03:12 PM
Tues Sept 08, 2009

Squat= 220x3, 252x3, 285x3
Squat= 160x10, 10, 10
S.l.d.l.=160 x 10, 10, 10

I had a friend come over while I was warming up. I had him watch me, and he said I was stopping just above parallel. WELL THAT JUST SUX!!! So, I dropped the weight, found a shorter box, sucked it up, and squatted bellow parallel. I hate dropping the weight, but I hate not hitting depth even more :tuttut:

ZenMonkey
09-08-2009, 03:20 PM
Nice WO! Youll be stronger for going deeper... Im sure you know this. It takes a man in control of his ego to do that... not something you see often.

Nice Rig, what all are you running on it?

Off Road
09-08-2009, 06:11 PM
Nice Rig, what all are you running on it?
Dana 44 front axle, ARB locker, chromo shafts, and ctm ujoints
Dana 60 rear axle, ARB locker, chromo shafts
4to1 transfer case, 37" tires, beadlocks, custom roll cage, etc...

and thanks for the encouraging words...I'm sure my pounds will be back up there in no time with much better depth.

brihead301
09-09-2009, 07:10 AM
Sun. Sept. 06, 2009

Overhead press= 130 lbs x 3
Overhead press= 150 lbs x 3
Overhead press= 170 lbs x 5 / Bar dips= +25 lb x 10 / Chin-ups x 5 - no rest

Bar dips= +25 lb x 10 / Chin-ups x 5 - no rest
Bar dips= +25 lb x 10 / Chin-ups x 4 - no rest

L-fly x 10, 10

I didn't sleep worth a darn last night but I still felt pretty strong today. I really wanted that 5th rep on the chin-ups though :confused:

The diet is going well. My face looks a little thinner anyways. I'll weigh myself today and adjust calories as needed.

Awesome OH pressing here!! 170 x 5 is pretty hard to do IMO. I struggle with 135 anymore, lol.


Tues Sept 08, 2009

Squat= 220x3, 252x3, 285x3
Squat= 160x10, 10, 10
S.l.d.l.=160 x 10, 10, 10

I had a friend come over while I was warming up. I had him watch me, and he said I was stopping just above parallel. WELL THAT JUST SUX!!! So, I dropped the weight, found a shorter box, sucked it up, and squatted bellow parallel. I hate dropping the weight, but I hate not hitting depth even more :tuttut:

Strong squats nonetheless, but you should post a video so we can judge you. Sometimes people are wrong in their critiques because of the angle they are watching you from. I always go by feel....and I usually go LOWER then I'd like to (which is a bad thing, because that's how you tweak your lower back by losing the arch).

Good sessions though man.

ZenMonkey
09-09-2009, 01:30 PM
Dana 44 front axle, ARB locker, chromo shafts, and ctm ujoints
Dana 60 rear axle, ARB locker, chromo shafts
4to1 transfer case, 37" tires, beadlocks, custom roll cage, etc...


Damn! Beast! What gear ratio you at? 488s?

Ive got a 97 grand cherokee and just swapped in two dana 44s. Ive only got a 2'' lift and 32x1150s right now... kinda small, but first things are first.. ie axles and lockers.

Off Road
09-09-2009, 02:10 PM
Damn! Beast! What gear ratio you at? 488s?

Ive got a 97 grand cherokee and just swapped in two dana 44s. Ive only got a 2'' lift and 32x1150s right now... kinda small, but first things are first.. ie axles and lockers.


Sounds like a fun project, love to see a picture some time. I love seeing Grands that people actually wheel on the trails. With the kids getting bigger, I often wish I had an XJ or ZJ as a second wheeler.

I started with a 2" lift and 32" tires too. It just kept growing as the trails I tried got harder. Now I'm ready for a Dana 60 front, stretch the wheel base, and run 40" tires. I'm currently running 5.13 gears.

Off Road
09-09-2009, 05:50 PM
Wed. Sept. 09, 2009

Bench= 190x3, 220x3, 250x3
Bench= 140 x 10, 10, 10
Db. Row= 105 x 10, 10, 10

I had to sneak this workout in today because I am super busy tomorrow.

Off Road
09-11-2009, 05:30 PM
Fri. Sept. 11, 2009

Deadlift= 260x3, 295x3, 335x3
Deadlift= 185 x 10, 10, 10
Weighted situps x 10, 10, 10
Grip work= hangs BW x 20 seconds (weak)

This was the first time doing the 3x10 deadlifts. I was gassed by the end, no wonder I've been putting them off :evillaugh: But not any more...

Time+Patience
09-11-2009, 06:18 PM
Decided to read up on this journal, I like the 400x20 goal, sounds interesting. Workouts like these can really jump start muscle growth and strength.

It takes a lot of heart to go past 10 reps on Squats.

Nice Pressing #'s, they are climbing pretty rapidly!

How do you like the sled pulls and sang bag, I mean 90 LB heavy bag, carries?

I used to love hitting the bag, I had a beautiful stand and a nice heavy bag, but moved and couldn't lug it along, a damn shame.

Off Road
09-11-2009, 08:27 PM
Time, thanks for checking out my journal. I love all the motivation you guys are giving me.

I love GPP work with sleds, sandbags, stones, farmers walks, etc. Regular aerobic work bores me to tears. The GPP work is hard and fun at the same time, so I always look forward to doing it. I definately think it helps with conditioning and I hope it will help me with my goal on the 20 rep squats.

LuNa
09-12-2009, 12:10 AM
You are doing some awesome work. Im really considering doing 20 rep squats sometimes but im scared:eek:

Off Road
09-12-2009, 07:28 AM
Im really considering doing 20 rep squats sometimes but im scared:eek:

Nothing to be afraid of. Just drop the weight a bit and start grinding them out. Don't fall for the "10 rep max" crap, just start with a fairly easy weight and build up over time. Treat it no differently than any other exercise. If you really want the challenge, try taking 3 full breaths between EVERY rep.

For my assistance squats, I'm going to stick with 3x10 @ 65% for my first two weeks, then a 1x20 @ 65% for the third week.

Off Road
09-12-2009, 10:49 AM
Sat. Sept. 12, 2009

GPP:

Elliptical= (3 rounds) 3 min hard / 1 min rest
Sled drag= (125 lb) x 2 pulls (200 Feet each)

I did the sled pulls in dirt/sand today. It was pretty tough with a hill in the middle. Even the downside of the hill was tough as the sand would pile up in front of the sled. I'm going to keep doing these pulls in the dirt/sand and build up to 6 pulls before adding weight. I'll try to increase a couple of laps a week.

LuNa
09-12-2009, 05:35 PM
Nothing to be afraid of. Just drop the weight a bit and start grinding them out. Don't fall for the "10 rep max" crap, just start with a fairly easy weight and build up over time. Treat it no differently than any other exercise. If you really want the challenge, try taking 3 full breaths between EVERY rep.

For my assistance squats, I'm going to stick with 3x10 @ 65% for my first two weeks, then a 1x20 @ 65% for the third week.

Thanks for the tips. Will probably implement them next week or the week after that.

Off Road
09-13-2009, 08:59 PM
Sun. Sept 13, 2009

previous cyle (1):
Standing press= 135x5, 155x3, 170x5

this cycle: (2)
Standing press= 140x5, 155x3, 175x6
Standing press= 90 x 10, 10, 10

Bar dips x 10, 10, 10
Chin-ups x 5, 5, 5
Bent-over rear laterals x 10, 10, 10

That's 5 more pounds and an extra rep on the presses :thumbup:

muscled
09-14-2009, 07:42 AM
OR, helluva job on the pressing as always, baby! SWEET!

Off Road
09-14-2009, 07:23 PM
Mon. Sept. 14, 2009

previous cycle (1):
Squat= 270x5, 305x3, 340x5

this cycle: (2)
Squat= 235x5, 265x3, 300x6
Squat= 200x20

S.l.d.l.= x 7, 7, 7, 7
Heelraise x 10, 10, 10

It's less weight but they were much, much deeper.

brihead301
09-15-2009, 07:05 AM
You reset on squats I guess? Sometimes you gotta do what you gotta do for the sake of good form. Still nice a** squatting nonetheless. It's been a long as time since I had over 300 lbs. on the bar for squatting!

Off Road
09-15-2009, 08:53 AM
You reset on squats I guess?
Yes, I reset to get more depth. I wanted to make sure to get below parallel. A couple of inches can make a huge difference in the weight you lift :evillaugh: But no worries, the numbers will climb and I'll be happier with the depth.

Off Road
09-16-2009, 10:45 PM
Tues. Sept. 15, 2009

GPP

Elliptical x 3 rounds
Sled pulls x 3 rounds

Off Road
09-16-2009, 10:49 PM
Wed. Sept. 16, 2009

previous cycle (1):
Bench press= 200x5, 230x3, 255x5

This cycle: (2)
Bench Press= 205x5, 235x3, 260x4
Bench Press= 180 x 10, 10, 10

1 Arm Db Row x 7, 7, 7, 7
Barbell curls x 10, 10, 10

I thought about trying the 5th rep on the bench, but I just didn't think I'd get it up. So, I quit the set at 4 reps. Still happy, I'm hoping to get reps with 300 soon.

muscled
09-17-2009, 08:30 AM
Repping 300 would certainly make you an official bad azz, OR. Keep at it, my friend.

Off Road
09-17-2009, 08:34 AM
Keep at it, my friend.

No question...with guys like you checking on my journal regularly, I have tons of motivation. Thanks.

brihead301
09-17-2009, 08:56 AM
I'll be routin for that 300 for reps too! That's a respectable goal to shoot for. Nice session!

Off Road
09-17-2009, 12:12 PM
Nice session!
Thanks.

Off Road
09-18-2009, 06:04 PM
Fri Sept 18, 2009

Previous cycle: (1)
Deadlift= 270x5, 305x3, 340x7

This cycle: (2)
Deadlift= 275x5, 315x3, 350x7
Deadlift= 240 x 10, 10

Weighted situps x 10, 10, 10
Timed grip hang= BW x 30 seconds

Cool. 10 extra pounds and the same reps. The 2 sets of 10 at 65% felt like death after the main work sets. My legs and low back were screaming. Next week...deload :)

muscled
09-18-2009, 06:38 PM
Helluva second cycle, Roadaaay!

Off Road
09-18-2009, 09:31 PM
Thanks muscled, I'm feeling pretty wiped out right now. The deads really take it out of me. Time to go eat some more.

Off Road
09-21-2009, 11:14 AM
Mon Sept 21, 2009

Deload

Shoulder press= 80 lbs x 5, 100 lbs x 5, 120 lbs x 5
Bar dips= +25 lbs x 10, 10
Chin-ups= BW x 5, 5
Hanging leg raises

I'm only going to do the Press, Squat, and Bench deloads this week. My deads need the extra rest, so I'm going to be leaving them out completely. Time to let the body rest and grow stronger.

muscled
09-22-2009, 07:58 AM
The deload is the toughest thing to do when you love this stuff -- and I know you do. Good job! I am getting close to my next one.

brihead301
09-22-2009, 08:33 AM
^^^Agreed. The deload is definately necessary, but it just sucks doing it sometimes. You've been bustin your a** though, so it'll do you good. Nice deadlift session the other day too!

Off Road
09-22-2009, 08:57 AM
Thanks guys. I'm expecting good things next week. Hoping to get the squats back up with the increased depth.

Time+Patience
09-22-2009, 12:23 PM
I'm happy to see you correcting your form to make sure you get it right.

I see to many people doing 300+ and not even sniffing parallel with their ass.

Solid full Squats will do wonders for any being.

Keep it up!

Off Road
09-22-2009, 08:35 PM
Thanks Time...I was sniffing parallel, but now I'm french kissing it :evillaugh:

Tues Sept 22, 2009

Deload

Squat= 140 lbs x 5, 175 lbs x 5, 205 lbs x 5
S.l.d.l.= 180 lbs x 7, 7, 7

That's it. In-n-out in about 1/2 hour. The body is feeling good and I'm feeling fresh. Can't wait to really stack some weight on the squats next week.

Tom Mutaffis
09-25-2009, 08:22 AM
Dana 44 front axle, ARB locker, chromo shafts, and ctm ujoints
Dana 60 rear axle, ARB locker, chromo shafts
4to1 transfer case, 37" tires, beadlocks, custom roll cage, etc...

and thanks for the encouraging words...I'm sure my pounds will be back up there in no time with much better depth.

That must be a fun Jeep. A friend of mine had a CJ with 5.5" suspension lift, 2" body lift, front and rear ARP air lockers and dana 44's front and back, 9500 lbs winch on ARB bumper, full size swing out spare, bolt-in cage, and 36" TSL's running on 4:10 gears along with a few other simple mods like gibson exhaust. It was the dark green color and he had the black rock crawler rims similar to yours (without the beadlocks since they aren't street legal in Jersey) and that thing was sweet. Would get complements everywhere that he went... he moved down to Florida now and is dropping a Chevy V8 in it.

Good job on your training as well, I see that you gave the complexes a try for a little bit. They take some time to get used to but can make for a great workout.

Off Road
09-25-2009, 08:54 AM
That must be a fun Jeep. A friend of mine had a CJ with 5.5" suspension lift, 2" body lift, front and rear ARP air lockers and dana 44's front and back, 9500 lbs winch on ARB bumper, full size swing out spare, bolt-in cage, and 36" TSL's running on 4:10 gears along with a few other simple mods like gibson exhaust. It was the dark green color and he had the black rock crawler rims similar to yours (without the beadlocks since they aren't street legal in Jersey) and that thing was sweet. Would get complements everywhere that he went... he moved down to Florida now and is dropping a Chevy V8 in it.

Good job on your training as well, I see that you gave the complexes a try for a little bit. They take some time to get used to but can make for a great workout.


It is a fun rig and it gets a lot of attention, mostly from middle aged guys like me :evillaugh: Your freind's Jeep sounds really nice too. They are a lot of fun.

I liked the complexes and I plan to implement them again next cycle. I'll be taking your advice and start doing them on one upper body day. Then later I'll add a lower body day to it.

Off Road
09-25-2009, 11:18 AM
Fri. Sept. 25, 2009

Deload

Bench press= 120 lbs x 5, 150 lbs x 5, 205 lbs x 5
Db. Row= 105 lbs x 7, 7

That's it for the deload week. I really wanted to put some weight on the bar, that's how I know I'm ready to hit it next week. I'll be changing some of the accessory stuff, adding in a day of complexes, and piling a lot more weight on the squats. Bring it on!

muscled
09-25-2009, 01:47 PM
Onward and upward, Roady! Lookin' forward to some bigger numbers.

LuNa
09-25-2009, 07:44 PM
Cant wait for next week! Its weird that i am more excited to read about your workouts than i am about doing my own :p.

Off Road
09-25-2009, 08:20 PM
It's not weird...I start routing for some of you guys too. It's like having internet lifting partners. It really gets me motivated to lift hard knowing you guys are checking on me.

muscled
09-28-2009, 06:52 AM
Roady, I need to see some PRs here this week or I'm gonna say "fack this liftin' chit!" and just go back to a lifestyle of tv, food n beer. Inspire me this week! I need to see a PR every single session, baby!

Off Road
09-28-2009, 07:23 AM
For you Muscled, I will put up some big reps in the overhead press today :hello:

Off Road
09-28-2009, 10:17 AM
Mon. Sept. 28, 2009 Cycle 3 Wave 1

Overhead press= 125 lbs x 5, 145 lbs x 5, 165 lbs x 11
Overhead press= 125 lbs x 10, 10, 10
Chin-ups= B.W. x 5, 5, 5, 5,

There it is, short and sweet. I tried for the 12th rep on the press, but I couldn't lock it out. It was so close, but I couldn't do it. I'm pretty happy with the effort. Bring on the SQUATS :)

Oh ya, the chin-ups are getting better, probably because I lost 5 lbs of bodyweight the last couple of months. I now weigh 235 lbs with a goal of getting down to 225 lbs.

Also, as far as progression goes, I'm thinking of going for PRs on my 1st week (5's), coasting the 2nd week (3's), and then going for broke on the third week (1's). That'll give me one week of PRs, one coast week, one more week of PRs, and one deload week.

ELmx479
09-28-2009, 10:38 AM
Damn dude! That is some strong pressing. I don't even know if I could push press 165 for one rep. You will get better and better at the pull ups if you keep at them.

Off Road
09-28-2009, 11:24 AM
Thanks EL. I haven't really pushed the 5's up until now, so it was pretty fun doing it today.

muscled
09-28-2009, 12:26 PM
11 reps at 165! Good Lord! Very well done!

Off Road
09-28-2009, 02:07 PM
Thanks Muscled...you inspired me :)

Off Road
09-28-2009, 04:58 PM
Mon. Sept. 28, 2009 Cycle 3 - Wave 1

P.M. = GPP and accessory work:

Complexes
Dips= BW x 12 / Rows= 150 lbs x 12 / Db. Curls= 35 lbs x 8
Dips= BW x 12 / Rows= 150 lbs x 12 / Db. Curls= 35 lbs x 8
Dips= BW x 10 / Rows= 150 lbs x 10 / Db. Curls= 35 lbs x 6
Dips= BW x 8 / Rows= 150 lbs x 8 / Db. Curls= 35 lbs x 4 / NO REST

Taking a tip from Tom Mutaffis...I'm adding in upper body complexes as a second workout for upper body days. I'm hoping it will help with conditioning and hypertrophy. We'll see how it goes...

Off Road
09-29-2009, 07:25 PM
Tues. Sept. 29, 2009 cycle 3 - wave 1

Squat= 220 lbs x 5, 255 lbs x 5, 300 lbs x 12
Squat= 220 lbs x 20
S.l.d.l.= 235 lbs x 7, 7, 7

Short and sweet and I'm beat :hello:

ZenMonkey
09-29-2009, 09:19 PM
30012 is BEAST. Awesome work hoss!

LuNa
09-29-2009, 09:20 PM
Tues. Sept. 29, 2009 cycle 3 - wave 1

Squat= 220 lbs x 5, 255 lbs x 5, 300 lbs x 12
Squat= 220 lbs x 20
S.l.d.l.= 235 lbs x 7, 7, 7

Short and sweet and I'm beat :hello:

I dont see how you can do that 20 repper after all the previous work, its just insane.

Off Road
09-29-2009, 09:41 PM
I dont see how you can do that 20 repper after all the previous work, its just insane.
Luna, they aint easy, but they are effective.

And thanks Zen...hope your back heals fast.

brihead301
09-30-2009, 07:02 AM
Beast dude! 300 x 12....followed by a set of 20. Ya, I'd be beat too!

I gotta start doing some 20 rep squat work myself. I rarely do it, but I've heard nothing but good things about them (that's of course after the horror stories that occur during the actual set).

Off Road
09-30-2009, 07:19 AM
I paid for it last night...I had to use a lot of upper-body push to get out of my chair and off the toilet :evillaugh:

I ate a ton of food too. I normally take in around 3,200 calories, but yesterday I ate my normal diet, plus a big bowl of kid's cereal, a banana, an extra protein shke with milk, and a double scoop of ice cream.

I feel pretty good today, but glad I don't have to lift :)

ZenMonkey
09-30-2009, 09:27 AM
Sugary kids cereal is an awesome cheat meal... what did you go with? Cocoa Puffs? Crunch Berries?

Off Road
09-30-2009, 12:40 PM
Lucky Charms :evillaugh:

benno
10-01-2009, 12:04 AM
Decided to pop in here and see your training. Very different with the additional GPP training but i must say i like it! You seem to really benefit from deloads, something i will need to incorporate in my training. Will be interesting to see my results on my pull/push/leg. Hopefully less beating on the hips :)

Very impressive OH presses and squats for reps man, wish u all the best on your 400x20 squat goal.

Sticky'd Journal.

Off Road
10-01-2009, 06:29 AM
Thanks Benno. This is the first time I've used the scheduled deloads and I have to say, I'm a believer now. That week off really has me coming back refreshed and ready to lift.

Off Road
10-01-2009, 02:55 PM
Thur. Oct. 1, 2009 - Cycle 3 - Wave 1

AM:
Bench Press= 180 lbs x 5, 210 lbs x 5, 240 lbs x 4 (WTF :confused:)
Bench Press= 180 lbs x 10, 10

PM:
Incline Bench Press= 150 lbs x 10, 10, 10
Dumbbell Extension= 55 lbs x 8, 8, 8
Weighted Sit Ups= 25 lbs x 10, 8, 6

I had absolutely no "pop" on the last set of bench press. I was hoping to rep around 10, but the 5th rep got stuck on my chest. I'll just chalk it up as a bad day and hope for better next week.

We'll see how deadlifts go tomorrow. In the meantime...I'm going to eat...a lot.

Coke
10-02-2009, 08:44 AM
Looks good to me bro, stepped to it twice in one day.

muscled
10-02-2009, 09:04 AM
Lucky Charms :evillaugh:

Too funny! I was watchin' the POS Leafs lose in OT to the Habs last night and my pucks bud n I were talkin' bout cheat meals and I mentioned Lucky Charms as my fave sugary cereal. Usually I go with a generic corn flakes or rice krispies but when I wanna treat myself it's always these lucky charms. Good pick. I knew I liked ya, Roadaaaay!

Off Road
10-02-2009, 05:31 PM
Fri. Oct 2, 2009

Sled pulls= 160 lbs sled x 6 laps (250 Ft laps)

Off Road
10-04-2009, 07:04 PM
Sun Oct 4, 2009 Cycle 3 - week 1

Press= 125 lbs x 5, 145 lbs x 5, 165 lbs x 7
Dips= + 25 lbs x 12, 12, 12
Chins= BW x 6, 6, 6, 5

Yes, I started the week over for several reasons. Mostly, I let my ego get ahead of me and short-circuited my training the week before. I jumped the squat up by 25 lbs instead of 10 lbs, I went to failure two days in a row, and I did way too many accessory exercises. My bench press suffered horribly and my deadlifts were non-existant. Stupid mistakes. So I re-adjusted the poundages, started over, and lifted sensibly today (keeping a couple of reps in the tank). I have to remember that this is a long term routine, not a quick shock. The chins are coming along nicely though :)

Off Road
10-05-2009, 12:35 PM
Mon. Oct. 5, 2009 Cycle 3 - Week 1

Deadlift= 245 lbs x 5, 280 lbs x 5, 320 lbs x 5
Good Morning= 105 lbs x 10, 10, 10
Situps= + 25 lbs x 10, 10, 10

Coke
10-06-2009, 11:48 AM
Nice numbers man, especially with the pressing and deads.

Off Road
10-06-2009, 01:11 PM
Thank you sir.

brihead301
10-07-2009, 09:07 AM
Damn man, we are like neck and neck on our cycles and lifts. You're press still kicks my a** though....

Off Road
10-07-2009, 01:34 PM
Damn man, we are like neck and neck on our cycles and lifts. You're press still kicks my a** though....


Yup...we can keep eachother on track :thumbup:

Off Road
10-07-2009, 06:00 PM
Wed Oct 7, 2009 Cycle 3 - Week 1

Bench Press= 180 lbs x 5, 210 lbs x 5, 240 lbs x 7
1 Arm Db Row= 110 lbs x 7, 7, 7, 7
Skull Crushers= 100 lbs x 10, 10

Success!! This was a pretty easy workout, as it should have been the first time around. I really have to remember that I border on Hardgainer-ness and I need to keep all the extra work to a minimum. I could tell my body was getting beat up. So from now on I'll be keeping my accessory work in check and working out three days a week. I'm excited again and looking forward to big gains.

tnathletics2b
10-08-2009, 04:51 AM
Nice 340x7 set on the Deads.


Sled pulls = 135 lbs x 2 pulls (forward and backward).

Did you make your own sled or did you buy it somewhere?

Off Road
10-08-2009, 07:19 AM
Did you make your own sled or did you buy it somewhere?

I made it from one of my Jeep tires. It's a 37" Goodyear MT/R off road tire. It weighs 80 lbs and I can stack weights on it to make it heavier. I just ruined another one on my Jeep, so I'm going to try to connect the two together for pulling and flipping.

I've been kind of lax on the sled lately. I need to get back to pulling it EVERY day after a leg workout. Squats on Friday, so I'll pull the sled on Saturday.

tnathletics2b
10-08-2009, 08:25 AM
Great idea! I found a huge tractor tire on Craigslist for free that I am trying to talk my wife into letting me keep in the backyard for tire flips...

Tires make such great workout tools.

Off Road
10-08-2009, 08:44 AM
Tell her that you eventually want to turn it into a planter box :evillaugh:

LuNa
10-08-2009, 11:39 PM
Nice work Off Road. Especially your deadlift!

tnathletics2b
10-09-2009, 05:13 AM
Tell her that you eventually want to turn it into a planter box

Right in the middle of the front yard is where I will put it...neighbors will love that

Off Road
10-09-2009, 02:55 PM
Thanks for checking in on me guys,

Fri. Oct. 9, 2009 Cycle 3 - Week 1

Squat= 210 lbs x 5, 245 lbs x 5, 275 lbs x 7
Trap Bar Dead lift= 210 lbs x 10, 10, 10
Stiff leg Dead lift= 210 lbs x 7, 7, 7, 7

This was a super easy workout, as I think it should be. Keeping the intensity under control I think will be key for me. I'll push a little harder next week and then go all-out on the final week. I'm using the Trap Bar as a sub for Leg Press. I'm staying very up-right and putting the focus on my quads. Got a nice burn/pump from it.

Coke
10-10-2009, 06:57 AM
That's a good day with the squats and all guy.

Off Road
10-10-2009, 07:51 AM
That's a good day with the squats and all guy.
Thanks Coke.

Off Road
10-10-2009, 08:01 PM
Sat Oct 10, 2009

GPP

Sled pulls= 160 lb sled x 6 pulls (250 feet each)

ZenMonkey
10-12-2009, 01:22 PM
5/3/1 seems to be working great for you man! Nice GPP too, way to stay conditioned!

Off Road
10-12-2009, 02:16 PM
Thanks Zen. Maybe some day I'll be able to handle the volume you use every day :)

Mon Oct 12, 2009 Cycle 3 - Week 2

Standing Press= 135 lbs x 3, 150 lbs x 3, 170 lbs x 6
Bar Dips= BW x 7, +25 lbs x 7, +35 lbs x 7, + 35 lbs x 7
Rear Laterals= 35 lbs x 10, 10, 10

I left a couple of reps in the tank so everything felt really good and fresh. I'm feeling really good right now, not burnt out at all. As I said before, my goal is to coast with the 5s, go a little harder with the 3s, and go all-out with the 1s. I'm hoping this will be the key to continued progress. Now I get to rest up until Wednesday's dead lift session...

brihead301
10-12-2009, 02:28 PM
Your pressing is ridiculous. What is your 1RM? Also, I like your idea about varying the intensity, and not going all out on the first 2 waves, then giving it your all on the 3rd. Let's see how that works out!

Off Road
10-12-2009, 02:40 PM
I have no idea what my max press is. I'm totally shocked that it's going up the way it is. I used to really struggle with 135 lbs x 5 reps. One of my theorys is that I've never done a Bench Press before about a year ago. Maybe adding in the Bench has really helped my Standing Press?

Coke
10-14-2009, 08:50 AM
Solid pressing sets man.

Off Road
10-14-2009, 07:04 PM
Thanks Coke,

Wed Oct 14, 2009 Cycle 3 - Week 2

Deadlift= 265 lbs x 3, 305 lbs x 3, 340 lbs x 7
Deadlift= 250 lbs x 10, 10
1 Arm Db Row= 35 lbs x 7, 65 lbs x 7, 115 lbs x 7, 7
Barbell Curls= 100 lbs x 10, 10

Everything was really easy again. I kept a couple of reps in the tank on everything. I think I'm dialed in now :clap:

Time+Patience
10-14-2009, 07:35 PM
I think I'm starting to grasp the concept of "leaving a couple of reps in the tank" as you call it.

You do always have to vary your training, anything new or different may be the shock you need.

Less isn't always more.

I'm going to look into the deloads and the wave systems sometime in the future.

Solid gains, I like seeing BOLD WORDING it means progress!!

Off Road
10-14-2009, 08:31 PM
Ya, some people can go "balls to the wall" every workout...I aint one of them. I burn out fast :mad: I really need to keep the intensity in check and save it for the last week so I can set some good PRs. In fact, I'm thinking of drastically reducing the accessory work on the last week to ensure recovery between PR attempts. Thanks for checking in on me :nod:

tnathletics2b
10-15-2009, 06:01 AM
Deadlift= 265 lbs x 3, 305 lbs x 3, 340 lbs x 7 Nice!

When you deload what do you base your numbers on? Feelings? Percentages?

Off Road
10-15-2009, 06:55 AM
When you deload what do you base your numbers on? Feelings? Percentages?
It's based on percentages that are laid out by Wendler. It's roughly 40%-50%-60% for the three sets. The accessories that I add in are based on "feeling" but shouldn't be too taxing. For the accessories, I usually just drop a set from the total, like doing 2x10 instead of 3x10 and it seems to work out well.

brihead301
10-15-2009, 07:07 AM
I am one of those people that goes balls to the wall every workout, but I will most likely end up burning out soon. Once I get to the 4th+ cycle, I may have to start varying intensities as well. I think I will follow your method.

tnathletics2b
10-15-2009, 07:17 AM
Thanks! It is prob about time for me to try an upper body deload...do you only go one week?

Off Road
10-15-2009, 07:36 AM
Thanks! It is prob about time for me to try an upper body deload...do you only go one week?

Normaly I'd say to deload the whole body, but I know you are rehabing your lower body, so I get why you say that. I deload for a week because I'm only hitting it hard for three weeks. You could try a week and see how you feel at the end of it.

Off Road
10-15-2009, 07:38 AM
I am one of those people that goes balls to the wall every workout, but I will most likely end up burning out soon. Once I get to the 4th+ cycle, I may have to start varying intensities as well. I think I will follow your method.
Everybody is different. I tend to border on the Hardgainer side of things and my CNS crashes a little easy. Besides, I'm 46 years old, so my recouperative powers aren't what they used to be.

Coke
10-15-2009, 09:06 AM
Big new PR with your deads dude.

ZenMonkey
10-15-2009, 06:45 PM
Yea, nice Dling!

So, have you been into jeeps for a long time? My father has a 1990 Wrangler (4 banger) and we are trying to make some decisions on how we want to build the rig and it seems you have some experience.

Off Road
10-15-2009, 06:58 PM
I've been off roading for about 7 years. I started out with a small Jeep on easy trails. Over the years I've built my Jeep, with the help of freinds, to what you see today. I've been on almost all the trails in California, including the extreme stuff like the Johnson Valley Hammers trails where they hold rock crawling competitions. Pretty nasty stuff.

I used to rodeo, bull riding, bronc riding, roping, and other stuff. When I quit rodeoing I was looking for something to give me that adrenline rush. That's when I found rock crawling and I've been hooked on it ever since.

If you want any advice on the build, just ask. Building a Jeep is fun and all it takes is money :evillaugh:

T o m m Y
10-15-2009, 07:31 PM
Solid lifting going on in here!

LuNa
10-15-2009, 09:48 PM
Great work Off Road!

Off Road
10-15-2009, 09:58 PM
Thanks guys.

tomv
10-16-2009, 02:43 AM
Just dropping in to say G'day Off Road. You look like you've got one hell of a Strength Base going on here mate, any more goals added since the first post of 20x400lbs squat? (I didn't read through the entire thread sorry :P)

tnathletics2b
10-16-2009, 05:13 AM
Normaly I'd say to deload the whole body, but I know you are rehabing your lower body, so I get why you say that. I deload for a week because I'm only hitting it hard for three weeks. You could try a week and see how you feel at the end of it.

Sounds like a plan, man!

Yeah not much to deload when you are squatting/deadlifting at < 50% of your max haha

Off Road
10-16-2009, 07:28 AM
Just dropping in to say G'day Off Road. You look like you've got one hell of a Strength Base going on here mate, any more goals added since the first post of 20x400lbs squat? (I didn't read through the entire thread sorry :P)


Goals...let me see...

Short term I'd like to squat 400 for a few reps to start with. Then keep going to where I can squat 450 for reps. Then I'll start really working on the 20 reppers again.

I'd also like to keep my bodyfat percentage below 17%. I'm not a vain person, in fact my wife is the only one who sees me without a shirt. But, I'd like to keep the fat from getting out of hand while I approach Fifty just for health and mobility.

Other than that, I just want to keep progressing in all the major lifts and conditioning. You know, just keep getting better a little at a time.

Off Road
10-16-2009, 12:32 PM
Fri Oct 16, 2009 - Cycle 3 - Week 2

Bench Press= 195 lbs x 3, 225 lbs x 3, 250 lbs x 5
Incline Bench Press= 180 lbs x 7, 7, 7, 7
Barbell Tricep Extension= 100 lbs x 10, 10
Db Side Bends= 105 lb Db x 10, 10

The 5th rep of Bench was a little slow, but not too intense. I probably would have had a real hard time though if I had went for number 6. I got a nice "pump" from the inclines and tricep extensions. I also thought I'd throw a little core work in there for good measure since this workout wasn't very taxing.

I really meant to pull the sled yesterday but the time just got away from me. I really need to make that a priority and not let it slide the way I've been doing. Maybe I'll try to sneek it in this afternoon.

brihead301
10-16-2009, 01:23 PM
I've been considering doing DB side bends to work my obliques more (always my weakest point as far as looks are concerned). Do you find that they actually help?

Nice benching BTW!

Off Road
10-16-2009, 01:52 PM
I'm not even sure I have obliques :evillaugh:

I've heard they are good for stability during deadlifts. I've done them periodically, but I'm not sure if they do any good or not. But they are fun and they don't hurt much :)

Coke
10-17-2009, 08:05 AM
Liking that bench press bro.

Off Road
10-17-2009, 08:22 PM
Thanks Coke.

Off Road
10-19-2009, 11:23 AM
Mon Oct 19, 2009 Cycle 3 - Week 2

Squat= 230 lbs x 3, 260 lbs x 3, 300 lbs x 7
Squat= 210 lbs x 20
Stiff leg Dead lift= 210 lbs x 7, 7, 7, 7
Chin ups= BW x 5, 5, 5, 5

Words cannot describe this workout. Everything felt so smooth and effortless. It was an amzing feeling. I literally had to force myself to stop at 7 reps. It feels soooo good to finally have my "bread and butter" lift dialed in again. I can't wait to start week #3...

Coke
10-19-2009, 03:16 PM
Props with those squats and all guy.

Off Road
10-19-2009, 08:31 PM
Thanks again Coke.

tomv
10-20-2009, 03:05 AM
DAAAAAAAANG 210lbs x 20! Impressive enough, let alone after 300x7. Heavy duty mate.

Off Road
10-20-2009, 07:04 AM
Thanks tomv, I have a real love for 20 reppers. It just doesn't feel like squatting unless I'm huffing and puffing :evillaugh:

LuNa
10-20-2009, 03:20 PM
Nice work Off Road. As stated by the others, that is some impressive squatting!

Off Road
10-20-2009, 08:31 PM
Thanks Luna...

Tues Oct 20, 2009

GPP:

Sled drags - 205 lb sled x 6 laps (200 ft each)

It was beautiful out tonight, there was a slight breeze and lots of stars. There wasn't any sound but that of my sled and some dogs barking. It's awsome living in the country :)

brihead301
10-21-2009, 07:00 AM
I'm not even sure I have obliques :evillaugh:

I've heard they are good for stability during deadlifts. I've done them periodically, but I'm not sure if they do any good or not. But they are fun and they don't hurt much :)

Lol, ya I love 'fun lifts'. I was never really one to think in terms of muscle groups, but the sides of my stomach (the love handles) have always been soft, and feel unworked....I probably still won't do them though!

Nice squat session too bro with the 300 x 7! Deads are my 'bread and butter' lift....squats are far from it!

Off Road
10-21-2009, 04:53 PM
Wed Oct 21, 2009 Cycle 3 - Week 3

Previous cycle: (2)
Standing press= 140x5, 155x3, 175x6

This cycle: (3)
Standing Press= 145 lbs x 5, 165 lbs x 3, 180 lbs x 8 :evillaugh:
Bar Dips= BW x 10, 10, 10
Chin-ups= BW x 4, 4, 4, 4

WOW! 5 extra pounds and 2 extra reps. I'm pretty sure I have things dialed in now :evillaugh: As per the plan, I took it really light and easy on the accessory lifts today. I don't want to burn out the other PRs coming this week. Bring on the Deadlifts...

tomv
10-21-2009, 05:41 PM
Hot dang that is a strong standing press big fella.

Off Road
10-21-2009, 08:10 PM
Thanks tomv. I was pretty excited. I even did a ZenMonkey "hop" when I finished :evillaugh:

tomv
10-21-2009, 09:31 PM
What's the ZenMonkey hop mate?

Off Road
10-21-2009, 09:38 PM
He had a video in his journal where he hit a good squat PR...he did a little bunny hop when he was done :)

LuNa
10-21-2009, 10:20 PM
He had a video in his journal where he hit a good squat PR...he did a little bunny hop when he was done :)

I remember seeing that, it was quite funny :). After my squats i normally do the "Pass out" hop.

brihead301
10-22-2009, 06:59 AM
Wed Oct 21, 2009 Cycle 3 - Week 3

Previous cycle: (2)
Standing press= 140x5, 155x3, 175x6

This cycle: (3)
Standing Press= 145 lbs x 5, 165 lbs x 3, 180 lbs x 8 :evillaugh
Bar Dips= BW x 10, 10, 10
Chin-ups= BW x 4, 4, 4, 4

WOW! 5 extra pounds and 2 extra reps. I'm pretty sure I have things dialed in now :evillaugh: As per the plan, I took it really light and easy on the accessory lifts today. I don't want to burn out the other PRs coming this week. Bring on the Deadlifts...

You bastard! I envy you...

Off Road
10-22-2009, 07:05 AM
You bastard! I envy you...

And I envy your conditioning and recovery :)

Coke
10-22-2009, 09:01 AM
Serious overheads dude.

Off Road
10-22-2009, 10:39 PM
Haha...I'm not much for posting pictures...but I thought this one was kind of funny...can you tell which back is mine?

http://img30.imageshack.us/img30/96/dsc01892z.jpg (http://img30.imageshack.us/i/dsc01892z.jpg/)

brihead301
10-23-2009, 07:12 AM
I'm gonna go out on a limb here and guess that you are the guy in the white shirt....I don't know why I would think that though??

Off Road
10-23-2009, 08:24 AM
Darn it...you guessed it...did my big @ss give it away :clown:

Off Road
10-23-2009, 01:27 PM
Fri Oct 23, 2009 Cycle 3 - Week 3


Previous cycle: (2)
Deadlift=275 lbs x 5, 315 lbs x 3, 350 lbs x 7

Current cycle: (3)
Deadlift= 285 lbs x 5, 325 lbs x 3, 360 lbs x 9
Deadlift= 250 lbs x 7, 7, 7
Weighted Sit Ups x 10, 10

The 9th rep was a grinder. I tried a 10th rep but couldn't break it off the ground. The 65% reps felt like death afterwards. Good progress though, I'm happy :) Tomorrow I'm going to go for a hike for GPP...

T o m m Y
10-23-2009, 03:56 PM
Bro,your lifts are looking strong man...good work !

Off Road
10-23-2009, 06:56 PM
Bro,your lifts are looking strong man...good work !
Thanks Mr. BigNStrong :)

T o m m Y
10-23-2009, 07:09 PM
Thanks Mr. BigNStrong :)

hahah,far from that bro..im a small 183 at 5'9 lol..Im working on this tho..

Time+Patience
10-24-2009, 07:40 AM
I'm definitely impressed with the Squats, OH Press, SLDL, and Deadlifts. Your numbers are increasing wonderfully.

Keep up that hard work. Your looking like a solidly built person. You can always tell who works out just by seeing how their back looks in a shirt, if you have some muslce, you can still see it through the shirt.

Off Road
10-24-2009, 07:49 AM
Thanks for the kind words Time.

You guys checking on my log keeps me motivated to keep consistant and push hard :)

Off Road
10-26-2009, 01:51 PM
Mon Oct 26, 2009 Cycle 3 - Week 3

Previous Cycle: (2)
Bench Press= 205x5, 235x3, 260x4

Current Cycle: (3)
Bench Press= 210 lbs x 5, 240 lbs x 3, 265 lbs x 4
Incline Press= 180 lbs 6 x 6
Barbell Rows= 180 lbs 6 x 6
Tricep Extension= 100 lbs 6 x 6

Not bad...5 extra lbs and the same ammount of reps. The volume training was fun too. Bring on the Squats...

Coke
10-27-2009, 09:13 AM
Great job with your bench bro.

brihead301
10-27-2009, 10:42 AM
Hell ya, an extra 5 lbs. is an extra 5 lbs. Can you bench 3 plates yet?

Off Road
10-27-2009, 11:54 AM
Thanks for the kind words guys.

Bri, the best Bench I've done so far is 300 lbs. I'm hoping to soon be able to use 300 for reps :) That's my goal anyways, but I have a ways to go yet.

Off Road
10-27-2009, 09:11 PM
Tues Oct 27, 2009

GPP

Stair Stepper = 3 minutes x 3 rounds
Heavy Bag= 3 minutes x 3 rounds

Just to get off my butt and not interfere with the squats tomorrow.

tomv
10-28-2009, 07:00 AM
Walk up the stair stepper, shoulder-carrying the heavy bag! That'll get the ole' ticker pumping!

brihead301
10-28-2009, 07:12 AM
I love hitting the heavy bag for conditioning. I wish I owned one though. We have them at the MMA class, but we only get to hit them like once a month. I'd love to hit a heavy bag 3x/week.

Off Road
10-28-2009, 07:26 AM
Tomv, I'll have to try that...sounds fun and brutal. Sometimes I'll alternate the stepper and bag carries, but combining them sounds interesting...provided that I'm coordinated enough.

Bri, I love the heavy bag for conditioning. It's perfect to do if you have leg training the next day. It can really get the heart rate up too. But I don't have to tell you with your MMA classes, you already know.

Thanks for checking in guys...

ZenMonkey
10-28-2009, 08:52 AM
Current cycle: (3)
Deadlift= 285 lbs x 5, 325 lbs x 3, 360 lbs x 9
Deadlift= 250 lbs x 7, 7, 7

The 9th rep was a grinder. I tried a 10th rep but couldn't break it off the ground. The 65% reps felt like death afterwards. Good progress though, I'm happy :) Tomorrow I'm going to go for a hike for GPP...

Damn dude. Really solid pulling. You are gonna have to put stiffer springs on the driver corner of your rig.

Off Road
10-28-2009, 08:57 AM
Thanks Zen...my Jeep needs new springs anyways :evillaugh:

Off Road
10-28-2009, 02:49 PM
Wed Oct 28, 2009 Cycle 3 - Week 3

Previous Cycle: (2)
Squat= 235x5, 265x3, 300x6

Current Cycle: (3)
Squat= 245 lbs x 5, 275 lbs x 3, 310 lbs x 17
S.L.D.L.= 315 lbs - 6 x 6

I really wanted all 20 reps but the bar was slipping down my back. It was getting really hard to hold it in place, I think I lost the shrug. Still, I feel real "cock diesel" after that workout :)

Coke
10-28-2009, 03:16 PM
Impressed with those high rep heavy squats, your quads must be outrageous.

Off Road
10-28-2009, 03:30 PM
Impressed with those high rep heavy squats, your quads must be outrageous.
Unfortunately, if you look at the back picture I posted on the previous page, my legs suck :confused: But thanks for the reply.

ZenMonkey
10-28-2009, 03:34 PM
Strong squats man... maybe one day you can be cockdiesel!

tomv
10-28-2009, 04:07 PM
310lbs x 17!!!!

Holy Crap mate, good work!

Off Road
10-28-2009, 04:44 PM
Thanks guys. I'm feeling good on the new schedule.

Brian999
10-28-2009, 04:55 PM
Wed Oct 28, 2009 Cycle 3 - Week 3

Previous Cycle: (2)
Squat= 235x5, 265x3, 300x6

Current Cycle: (3)
Squat= 245 lbs x 5, 275 lbs x 3, 310 lbs x 17
S.L.D.L.= 315 lbs - 6 x 6

I really wanted all 20 reps but the bar was slipping down my back. It was getting really hard to hold it in place, I think I lost the shrug. Still, I feel real "cock diesel" after that workout :)

:omg: Looking at how much volume you always do on squats Im guessing your legs are pretty huge!!!

Off Road
10-28-2009, 06:16 PM
:omg: Looking at how much volume you always do on squats Im guessing your legs are pretty huge!!!

Unfortunately, my legs are my worst bodypart. I attribute this to the nerve damage caused by my back injury. But, they are getting bigger and stronger and that's a huge improvement over not being able to walk and having a 35% Permanent disability.

However, I do attribute my upper body mass to my squats. Holding that barbell in place on your back durring high reps will make a back thick for sure.

tnathletics2b
10-29-2009, 04:45 AM
And back to you on the squats! 17 reps is killer!

Off Road
10-29-2009, 06:38 AM
Thanks...I'm praying for that stronger back.

busterdouglas
10-29-2009, 07:38 AM
Read through your journal, excellent progress Offroad. and 310 lbs x 17.. WOW. You inspire me to keep going hard. Thank-you for all your support. I will keep up to date on your progress.

Off Road
10-29-2009, 08:14 AM
Thank-you for all your support..
And thanks for your's. That's why we're here :nod:

Off Road
10-29-2009, 11:03 PM
Thur Oct 29, 2009

GPP

Sled Pulls x 6 laps

brihead301
10-30-2009, 07:00 AM
Holy balls - 310 x 17!!!! You are a f***ing maniac!

I know what you mean about the bar slipping down your back. Sometimes the hardest part of a high rep set of squats is just holding the bar on your back.

Time+Patience
10-30-2009, 08:11 AM
Wed Oct 28, 2009 Cycle 3 - Week 3

Previous Cycle: (2)
Squat= 235x5, 265x3, 300x6

Current Cycle: (3)
Squat= 245 lbs x 5, 275 lbs x 3, 310 lbs x 17
S.L.D.L.= 315 lbs - 6 x 6

I really wanted all 20 reps but the bar was slipping down my back. It was getting really hard to hold it in place, I think I lost the shrug. Still, I feel real "cock diesel" after that workout :)


You should have gone for that extra 3 reps! Rack it, rest, and get em out.

20 Reps is a hard feat to accomplish, especially on Squats.

I've been following your journal, but the names of the routines/programs you've been following have slipped my mind. What have you used so far, and how did you like them?

Off Road
10-30-2009, 08:22 AM
Racking the weight and resting would have been CHEATING :clown:

This journal has been all 5/3/1. Past training has all been Hardgainer style. I like 5/3/1 because it fits so well with the Hardgainer Philosophy. I've always worked twards the goal of 400 x 20. I've only been as high as 350 lbs before stalling and getting hurt. I'm hoping with this new approach (conditioning and cycling) I'll be able to get further.

Off Road
10-30-2009, 08:51 AM
Holy balls - 310 x 17!!!! You are a f***ing maniac!.
Thanks Bri :)

Off Road
10-30-2009, 12:05 PM
Fri Oct 30, 2009 Cycle 3 - Deload

Overhead Press= 80 lbs x 5, 100 lbs x 5, 120 lbs x 5
Rack Chin-ups= +10 lbs - 6x6

I finally have the rack chins set up correctly. I'm using an incline bench to rest my heels on, if I try to use any leg drive the bench will tilt and not allow it. Perfect setup. The rack chins really hit the lats HARD, they are so sore and cramped right now.

Everybody have a safe and Happy Halloween :hello:

Off Road
11-02-2009, 01:23 PM
Mon Nov 02, 2009 Cycle 3 - Deload Week

Deadlift= 150 lbs x 5, 190 lbs x 5, 230 lbs x 5
Weighted Sit-Ups= +25 lbs - 6x6
Side Bends= 75 lbs - 6x6

Coke
11-02-2009, 04:55 PM
Nice deads and ab work man.

tnathletics2b
11-03-2009, 06:49 AM
Abs and deads...might have to giove that a try sometime.

Off Road
11-03-2009, 07:17 AM
Abs and deads...might have to giove that a try sometime.
The deload is so boring, I figured some good ab work wouldn't hurt recovery much.

brihead301
11-03-2009, 08:01 AM
Deloads do suck, but they really do help a lot. I'm skipping my deload this cycle because I had enough of a deload when I injured my back forcing me to take a week off completely.

Off Road
11-04-2009, 12:58 PM
Wed Nov 4, 2009 Cycle 3 - Deload Week

Bench Press= 110 lbs x 5, 140 lbs x 5, 170 lbs x 5
Barbell Rows= 180 lbs - 6x6

Diet has been total crap this week. I've been eating way too much at dinner. Otherwise it's been pretty strict. Still, way too many potatos and breads and Halloween candy (Dad Taxing) since Saturday :tuttut: Time to get back on track...

brihead301
11-04-2009, 01:15 PM
My diet has sucked for the past month. It's amazing how much it seems my body composition changes when I eat a lot of crappy carbs (yet I don't gain weight).

Off Road
11-04-2009, 03:01 PM
I hear ya, if I'd been eating bad for a month, I'd definately be able to tell the difference. Thankfully it's only been 5 days and I still have a chance to get back on track. Today has been strict and hopefully it will carry on through dinner.

T o m m Y
11-04-2009, 04:10 PM
Nice pulls and squats man,keep doing what your doing bro!

tomv
11-05-2009, 02:25 AM
Haha stupid Dad Tax! My Dad also applies this :P.

Make sure you don't let that diet slip too much mate haha, with all the candy around Halloween it is somewhat understandable though.

busterdouglas
11-05-2009, 02:15 PM
Halloween candy (Dad Taxing) since Saturday :tuttut: Time to get back on track...

Ha Ha... I have to avoid the Dad Taxing myself as well... it is so tempting those little chocolate bars, but I know if I eat 1 I will be cramming 4 down my throat.

How long do you deload for Offroad?

Off Road
11-05-2009, 02:50 PM
How long do you deload for Offroad?
I usually deload for 1 week. This one is a tad longer because I messed up the schedule a little. I'll deload the squats on Friday and be back to it on Monday.

Off Road
11-06-2009, 08:06 PM
Fri Nov 6, 2009 Cycle 3 = Deload Week

Squat= 130 lbs x 5, 160 lbs x 5, 195 lbs x 5
SLDL= 215 lbs - 6x6

Woohoo...the deload is over now :clap:

Jeremysipple
11-07-2009, 06:02 PM
Off road,
awesome lifting even on your deload. now that is over go set set some prs!:evillaugh:

Off Road
11-07-2009, 06:51 PM
Off road,
awesome lifting even on your deload. now that is over go set set some prs!:evillaugh:
Will do...thanks.

Off Road
11-09-2009, 12:20 PM
Mon Nov 09, 2009

Cycle 4 - Week 1

Overhead Press= 130 lbs x 5, 150 lbs x 5, 170 lbs x5
Bar Dips= BW x 10, +25 lbs x 10, +50 lbs x 10
Rack Chin-Ups= +20 lbs x 10, 10, 10

Just the required reps on the Press. Pushed a little harder on the Dips. Got my arms pumped with the Chins :) A good start...

ZenMonkey
11-09-2009, 12:30 PM
Nice pressing man! Real strong.

Off Road
11-09-2009, 12:33 PM
Nice pressing man! Real strong.

Thank you Zen. Glad to see you in the journals again.