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Off Road
05-09-2010, 12:01 PM
Okay, okay...I know I was doing good with the 5/3/1, but I just couldn't resist giving HCT-12 a good run through. I've built a good strength and conditioning base, and I want to put some of this hypertrophy stuff to the test before I get too old to take advantage of it. I love the looks of the routine and the science behind it, it definitely falls in line with what I think is "the right way to train." So without further a-do...

My routine:
Day 1:
Seated Shoulder Press
Weighted Bar Dips
Barbell Curls

Day 2:
Barbell Back Squats
Stiff Leg Dead Lift
Weighted Situps

Day 3:
GPP/Conditioning

Day 4:
Barbell Bench Press
Rack Pull-Ups
Barbell Rows

Day 5:
GPP/Conditioning

My Diet: (~3,300 calories)

Meal 1:
3 whole eggs
2 turkey sausage patties
1/2 cup plain oatmeal
6 oz. orange juice
Multi-vitamin
3 fish oil caps

Meal 2:
1 slice whole wheat bread
10-12 slices turkey lunch meat
2 slices provolone cheese
1 piece of fruit (apple, banana, bunch of grapes)

Meal 3: (post workout)
1/2 cup milk
2 scoops Nitrean

Meal 4:
Large amounts of lean meat
2 cups green vegetables
Small potato or rice

Meal 5:
1-1/2 cups cottage cheese
handful of raw nuts

Also, large amounts of water throughout the day.


Sun May 9, 2010

Seated Press
80 lbs x 6
100 lbs x 6
120 lbs x 6
135 lbs x 6
150 lbs x 6
170 lbs x 6 + 2 + 2 + 2

Bar Dips
BW x 6
+55 lbs x 6 + 2 + 2 + 2

Barbell Curls
Bar x 6
65 lbs x 6
100 lbs x 6 + 2 + 2 + 2

Notes:
I guessed just about right for the press. I got the 6 reps pretty easy, but the + 2's were tough. I definitely didn't go heavy enough with the dips, I need to add a bit more next time and add another ramping set. The curls were alright, a little light, but not bad. The workout was quick and intense, just the way I like it. Tomorrow, squats...

StLRPh
05-09-2010, 12:07 PM
Best of luck with the new programming. When was the last time you did barbells curls :clown:

Definitely thinking about going to something like this in July when I'm done with me current macrocycle. Be fun watching you

Nicky
05-09-2010, 12:07 PM
Let me be the first to say Good luck, and I am watching! :evillaugh:


Second. Second to say good luck.

ELmx479
05-09-2010, 12:38 PM
BOOOOO!!!!!! 5/3/1 FOR LIFE :ninja:





















Just playing man, good luck. I hope it works well for you. I am going to read all the info today and might give it a go also.

Clover
05-09-2010, 12:41 PM
Good luck Off Road. I'll probably do HCT-12 once I stall with 531, but that might be in a year so it'll be interesting to see your progress with it.

Off Road
05-09-2010, 03:48 PM
Best of luck with the new programming. When was the last time you did barbells curls :clown:

Definitely thinking about going to something like this in July when I'm done with me current macrocycle. Be fun watching you
I do curls periodically, they are functional aren't they? :clown:


Let me be the first to say Good luck, and I am watching! :evillaugh:


Second. Second to say good luck.
Thanks Nicky.


BOOOOO!!!!!! 5/3/1 FOR LIFE :ninja:
Did you not notice the general 5/3/1 looking setup I'm using? :hello:

Off Road
05-09-2010, 03:51 PM
Good luck Off Road. I'll probably do HCT-12 once I stall with 531, but that might be in a year so it'll be interesting to see your progress with it.
Thanks Clover, we'll see how it goes. I expect to be "buffed", "jacked", "toned", "ripped" [and all the other terms that the cool kids use] by this time next year :indian:

cphafner
05-09-2010, 03:55 PM
OF, did I miss the release? Is the program up somewhere?

Clover
05-09-2010, 04:04 PM
Thanks Clover, we'll see how it goes. I expect to be "buffed", "jacked", "toned", "ripped" [and all the other terms that the cool kids use] by this time next year :indian:

Get those toned bicepts and tricepts and you'll finally be cockdiesel!

cphafner
05-09-2010, 04:27 PM
found it.

KoSh
05-09-2010, 05:16 PM
OR,

Good luck. I read through the programming quickly and it looks interesting. It'll be fun to watch your progress. You can be my guinea pig, of course, I'm going to give Block another run through after this one unless all of my lifts drop haha :)

Cmanuel
05-09-2010, 06:25 PM
Gonna be watching this closely...considering using the program to put a few lbs on in july onward!

ELmx479
05-09-2010, 06:39 PM
Hey man, just wondering what template you are following? I have been considering all of the choices and writing some stuff down and actually came up with a "custom" idea if that's what ya want to call it. Mainly because I don't like the idea of squatting and dead lifting heavy in one session and benching / OH pressing in the same session.

My thoughts...

Day 1
Quad dominant
Hip/Hamstring accessory
Calves

Day 2
Horizontal pressing
Horizontal pulling
Biceps

Day 3
Hip dominant
Quad accessory
Calves

Day 4
Vertical pulling
Vertical pushing
Triceps

Let me know what you think..

Off Road
05-09-2010, 07:25 PM
found it.
Glad you found it.


Good luck. You can be my guinea pig,
Thanks, and oink.


Gonna be watching this closely...considering using the program to put a few lbs on in july onward!
We'll see how it goes. It seems very light on the volume, but we'll see.


Hey man, just wondering what template you are following?
I tried to keep it pretty close to my 5/3/1 template, but follow the rules that Daniel set up:



Day 1:
Seated Shoulder Press
Weighted Bar Dips
Barbell Curls

Day 2:
Barbell Back Squats
Stiff Leg Dead Lift
Weighted Situps

Day 3:
GPP/Conditioning

Day 4:
Barbell Bench Press
Weighted Chinups
1 Arm Dumbbell Rows

Day 5:
GPP/Conditioning

ELmx479
05-09-2010, 07:32 PM
No regular dead lifts??

Off Road
05-09-2010, 08:28 PM
No regular dead lifts??
According to Daniel (in the article) you don't want to mix squats and regular deadlifts. It said if you want to do deadlifts, you should use the leg press. There is no way I'm doing a routine without squats :)

JRider23
05-09-2010, 09:50 PM
good luck dude. I look forward to seeing your progress on this!

Coke
05-09-2010, 10:58 PM
See you are with the new program, wish you the best.

J.C.
05-10-2010, 11:18 AM
According to Daniel (in the article) you don't want to mix squats and regular deadlifts. It said if you want to do deadlifts, you should use the leg press. There is no way I'm doing a routine without squats :)

Hmmm. I'm one of these people who actually trust the Daniels and Chris Mason so I don't want to mess with the program because I'm sure its built that way for a reason... But I really like doing squats, deadlifts and sldls. I know I can consistently improve those lifts so I like doing them. Cutting it down to just one leg day, with no regular deadlifts seems like I could risk halting my progress. Then again, maybe this would finally get my upper body to grow and get stronger.

Daniel Roberts
05-10-2010, 11:33 AM
Squats and deadlifts in the same session is ultimately fine if you have experience of it, and I don't categorically say not to, and considering I have to cater to all readers, my advice is to consider the impact of one over the other.

Off Road
05-10-2010, 01:00 PM
good luck dude. I look forward to seeing your progress on this!
Thanks, me too.


See you are with the new program, wish you the best.
Thanks Coke.


I really like doing squats, deadlifts and sldls..
I like all those lifts too. But, I also know that focusing on one can sometimes bring bigger gains than trying to spread yourself too thin.


Squats and deadlifts in the same session is ultimately fine if you have experience of it, and I don't categorically say not to, and considering I have to cater to all readers, my advice is to consider the impact of one over the other.
Thanks for clearing that up Daniel.

Off Road
05-10-2010, 06:04 PM
Mon May 10, 2010

Squat:
155 lbs x 6
195 lbs x 6
235 lbs x 6
275 lbs x 6
315 lbs x 6
350 lbs x 6 + 2 + 2 + 2

Stiff Leg Dead Lift:
180 lbs x 6
210 lbs x 6
240 lbs x 6
270 lbs x 6 + 2 + 2 + 2

Sit Ups:
BW x 6
+2.5 lbs x 6
+ 5 lbs x 6
+ 10 lbs x 6 + 2 + 2 + 2

Notes:
I'm glad I didn't try to get too aggressive with the squats. The 6 reps were easy enough, but the +2's were really tough with a strict 30 seconds rest. The S.l.d.l. was fairly easy, I'll have to up those a bit next time. The st ups were brutal and my abs were cramping big time during the 2's. The whole workout took about an hour, so I think I chose the right routine setup.

StLRPh
05-10-2010, 06:26 PM
Looking strong, keep it up

ELmx479
05-10-2010, 06:33 PM
350 lbs x 6 + 2 + 2 + 2

Geezz.. Your an animal...
I see you said the 2's were tough. It was the other way around for me. 2's were pretty easy and the 6 reps a bit tough.

AKMass
05-10-2010, 07:01 PM
Off to a mighty fine start OR. If this hypertrophy stuff really works, you're going to have beach balls for shoulders, lol. Nice squatting btw!

Pure Water
05-10-2010, 07:32 PM
350 pounds for 6+2+2+2?!?! That's crazy man! You're an animal! Keep at it, I wanna see where your squat goes in a few weeks :) . Good luck!

Off Road
05-10-2010, 11:37 PM
Looking strong, keep it up
Thank you.


350 lbs x 6 + 2 + 2 + 2

Geezz.. Your an animal...
I see you said the 2's were tough. It was the other way around for me. 2's were pretty easy and the 6 reps a bit tough.
Funny. I really got some cramps on the squats and sit ups on the 2's. It's definitely a different experience from straight sets.


Off to a mighty fine start OR. If this hypertrophy stuff really works, you're going to have beach balls for shoulders, lol. Nice squatting btw!
Thanks AK. It's nice having a few of my regulars over here checking on me.


350 pounds for 6+2+2+2?!?! That's crazy man! You're an animal! Keep at it, I wanna see where your squat goes in a few weeks :) . Good luck!
Thanks Pure. I'll be interested in where it goes too. Hopefully in the right direction :)

Joe Black
05-11-2010, 01:27 AM
STRONG squatting buddy!!

fixationdarknes
05-11-2010, 02:07 AM
Huge squats man! It's exciting to have such a fine specimen giving HCT-12 a go.

For some reason I can't help but feel like you are The Six Million Dollar Man here.

Gentlemen, we can rebuild him. We have the technology (well, we have the routine). We have the capability to build the world's first bionic man. Off Road will be that man. We can make him better than he was before. Better, stronger, faster.

-JM-
05-11-2010, 03:35 AM
That squat session was straight forward and to the point. I like it a lot.

chand006
05-11-2010, 08:16 AM
Nice squat! Dude you lifted a total weight of over 11,000 lbs in just the squat session!:omg:

KGM
05-12-2010, 01:52 PM
Lost track of you for a couple days with your new log. Glad I noticed your new signature:clown:
Simple and straight forward program - should treat you nicely. I like the idea of the clusters and will have to read the whole routine here soon.
Strong squats and I have to agree about the beach ball shoulders... with your OHP going hypertrophy :omg:

Off Road
05-12-2010, 07:23 PM
STRONG squatting buddy!!
Thanks Daniel.


That squat session was straight forward and to the point. I like it a lot.
Thanks Flynn.


Huge squats man! It's exciting to have such a fine specimen giving HCT-12 a go..[/I]
Thanks Fix.


Nice squat! Dude you lifted a total weight of over 11,000 lbs in just the squat session!:omg:
Thanks, it sounds like a lot when you put it in those terms.



Simple and straight forward program - should treat you nicely. I like the idea of the clusters and will have to read the whole routine here soon.
Strong squats and I have to agree about the beach ball shoulders... with your OHP going hypertrophy :omg:
Thanks KGM. Glad you found my journal.

Off Road
05-12-2010, 07:31 PM
Wed May 12, 2010

Bench Press
105 lbs x 6
130 lbs x 6
155 lbs x 6
180 lbs x 6
210 lbs x 6
235 lbs x 6 + 2 + 2 + 2

Rack Pull-Ups
BW x 6
+10 lbs x 6
+25 lbs x 6
+35 lbs x 6
+50 lbs x 6
+70 lbs x 6 + 2 + 2 + 2

Barbell Rows
155 lbs x 6
180 lbs x 6
210 lbs x 6
235 lbs x 6 + 2 + 2 + 2

Notes:
I guessed the bench numbers right on the money. They felt perfect and the last rep went up slow (not too slow). The 2's felt strong, so I'll up it by 5 next time. The rack pullups felt good too. The last set of 6 was a grinder. The rows felt about right too, just as long as they stay equal to my bench I'm happy. Good workout!

KGM
05-12-2010, 07:47 PM
Way to pick them weights and solid lifting!

AKMass
05-13-2010, 05:20 AM
Definitely hitting your marks and getting in some solid lifting OR. I'm liking the program so far, but it's a major ego check since the weights I'm using are considerably less than what I was using on 5-3-1. I guess that's not a concern for you since you hit like 20 reps on every lift lol.

KoSh
05-13-2010, 05:34 AM
Forgot about this section...

Great work, OR. You're beasting this program man.

Thrust
05-13-2010, 06:29 AM
Good stuff, man!! The rows are especially impressive!

brihead301
05-13-2010, 06:42 AM
This looks pretty interesting so far. I'm interested to see how this goes. I like how you put your thoughts on how heavy/light the weight felt at the end of each session, so it lets us know how you are choosing your weights.

Good stuff so far.

StLRPh
05-13-2010, 09:14 AM
Really strong session. Looks like you're enjoying the change of pace as well

Off Road
05-13-2010, 12:55 PM
Way to pick them weights and solid lifting!
Thanks, it was pretty easy to pick the weights after doing 5/3/1.


Definitely hitting your marks and getting in some solid lifting OR. I'm liking the program so far, but it's a major ego check since the weights I'm using are considerably less than what I was using on 5-3-1. I guess that's not a concern for you since you hit like 20 reps on every lift lol.
Are you not used to the volume?


Forgot about this section...

Great work, OR. You're beasting this program man.
Thanks, and don't forget us over here. We need support from you guys.


Good stuff, man!! The rows are especially impressive!
Thanks Thrust.


This looks pretty interesting so far. I'm interested to see how this goes. I like how you put your thoughts on how heavy/light the weight felt at the end of each session, so it lets us know how you are choosing your weights.

Good stuff so far.
Thanks Bri. It's less volume than the 5/3/1, but the intensity is there for sure.


Really strong session. Looks like you're enjoying the change of pace as well
Thanks, I think change is good after a while. As long as it's a positive change and not just change for some kind of confusion principal :)

ELmx479
05-13-2010, 06:09 PM
Solid session man, I can't wait to see what this type of training does to your Bench.

AKMass
05-14-2010, 05:37 AM
Nah I'm definitely not used to the volume, at least for the "warm-up" sets. I think I'm far enough along in my training that I can feel where I'm at without going the full 6 reps, so I'll probably do less with the warm-ups (the way ELm suggested in his journal).

fixationdarknes
05-14-2010, 12:38 PM
Looks like a perfect workout! Strong lifting :cool:

Off Road
05-14-2010, 01:46 PM
Solid session man, I can't wait to see what this type of training does to your Bench.
Thanks, Hopefully it will rise :)


Nah I'm definitely not used to the volume, at least for the "warm-up" sets. I think I'm far enough along in my training that I can feel where I'm at without going the full 6 reps, so I'll probably do less with the warm-ups (the way ELm suggested in his journal).
Definitely worth trying. I'll be checking your journal to see how it's working.


Looks like a perfect workout! Strong lifting :cool:
Thanks for checking on me "Fix".

Off Road
05-14-2010, 01:55 PM
Fri May 14, 2010

Seated Press
80 lbs x 3
100 lbs x 6
120 lbs x 6
140 lbs x 6
160 lbs x 6
185 lbs x 6 + 2 + 2 + 2

Bar Dips
BW x 6
+35 lbs x 6
+60 lbs x 6
+85 lbs x 6 + 2 + 2 + 2

Barbell Curls
Bar x 6
75 lbs x 6
105 lbs x 6
125 lbs x 5 + 2 + 2 + 2

Notes:
Wow! I felt really strong this afternoon. The presses were amazing. I grinded out the 6 work sets pretty well, but the +2's were brutal. Every set of doubles started out with me stalling about 1/3 of the way up. I'd lower the bar, pause for a big breath, and drive the bar overhead with everything I had. So really, they were all +2-1/2's :)

The bar dips I had scheduled for a set of 60 lbs. But after doing the set of 6, I slapped myself and said I had more in me. Truth be told, I should have went higher than 85 lbs. But I can save some for next time.

Same thing with curls. After the set with 105 lbs, I knew I had a lot more in me. The 125 was hard but doable for 5 reps only. The +2's were insane and my wrists were really tweaking at the top. My wrists definitely aren't used to that movement.

All-in-all a great workout...

StLRPh
05-14-2010, 02:03 PM
Awesome Curls!!! :) well done with the pressing also.

Raleighwood
05-14-2010, 03:14 PM
How do you load the rack pull ups? Any advantage to those over say standard pull ups?

Did you take any measurements or pictures prior to beginning the program?

KGM
05-14-2010, 03:27 PM
Sounds like a great day Old Dude.:clown:

Pure Water
05-14-2010, 05:10 PM
Nice workout.

Kiff
05-14-2010, 07:25 PM
Good stuff mate

Off Road
05-14-2010, 09:44 PM
Awesome Curls!!! :) well done with the pressing also.
You like those curls? I felt like a true bodybuilder :)


How do you load the rack pull ups? Any advantage to those over say standard pull ups?
I use my dip/chin weight belt. They work well for this routine because I can adjust the load to less than body weight or more than body weight.


Did you take any measurements or pictures prior to beginning the program?
Nope. I haven't taken measurements in years. I only weigh myself every couple of months. I'll just go by the mirror.


Sounds like a great day Old Dude.:clown:
You caught that "Old Dude" did ya?


Good stuff mate
Thanks Kiff.

Off Road
05-15-2010, 10:50 AM
Sat May 15, 2010

Squats
160 lbs x 6
200 lbs x 6
240 lbs x 6
280 lbs x 5
320 lbs x 3
360 lbs x 6 + 2 + 2 + 2

Stiff Leg Deadlift
185 lbs x 6
215 lbs x 5
245 lbs x 3
280 lbs x 6 + 2 + 2 + 2

1 Leg Standing Heelraise
Didn't Do 'Em

Notes:
I was pretty tired from a party we had last night, no drinking just a lot of work. Still, after my warm up sets I felt pretty good. The squats were surprisingly easier today than the last time, even with the increased weight. The S.l.d.l. were pretty easy too. I must be adapting to the routine rather quickly. I didn't bother doing the Heelraises today, I'll start them on the next week, had some honey-do's to take care of...

ELmx479
05-15-2010, 10:54 AM
Those squats are going to just keep climbing I see. Looking good!

Kiff
05-15-2010, 11:59 AM
As my title says mate that was some serious strength great work mate keep it up!

I will follow as much as i can but the four day split is proving hard enough to keep track of my own workouts ;)

My gym squat bars only go to 140K (308LBS) :omg:

AKMass
05-15-2010, 12:44 PM
Wow those are some solid freaking workouts...Did you do the seated press twice this week? Dips are insane!

Do you ever drink alcohol?

Off Road
05-15-2010, 01:35 PM
Those squats are going to just keep climbing I see. Looking good!
Hopefully they will keep climbing, and climbing, and climbing...


As my title says mate that was some serious strength great work mate keep it up!
My gym squat bars only go to 140K (308LBS)
Thanks Kiff, Doesn't your gym have any standard Olympic bars with weights?


Wow those are some solid freaking workouts...Did you do the seated press twice this week? Dips are insane!
Thanks AK, I did the Press workout on Sun and Fri this week. I'm using the 5 day split.


Do you ever drink alcohol?
Not too often. I will have a beer every now and then, but I'm not a big drinker any more.

Nicky
05-15-2010, 03:19 PM
Sat May 15, 2010

Squats
160 lbs x 6
200 lbs x 6
240 lbs x 6
280 lbs x 5
320 lbs x 3
360 lbs x 6 + 2 + 2 + 2

Stiff Leg Deadlift
185 lbs x 6
215 lbs x 5
245 lbs x 3
280 lbs x 6 + 2 + 2 + 2



Just curious why you did 5, then 3 reps before the 6 + 2 + 2 + 2. Were you just saving energy for the last set?

You doing calves sounds as strange as bicep curls :)

Off Road
05-15-2010, 06:21 PM
Just curious why you did 5, then 3 reps before the 6 + 2 + 2 + 2. Were you just saving energy for the last set?
Yup, just saving a little for the work set. No sense in turning the warm ups into an endurance event. If I have a struggle with the last warm up, I'll just make it my work set and crank out the 6 reps. If the last warm up set is easy, I'll go for the heavy work set. Autoregulation baby :)


You doing calves sounds as strange as bicep curls :)
They are going to make me "buffed" and "cock diesel."

Clover
05-15-2010, 08:04 PM
Just curious why you did 5, then 3 reps before the 6 + 2 + 2 + 2. Were you just saving energy for the last set?

You doing calves sounds as strange as bicep curls :)

He's doing Wendler's HCT- 5/3/12 lol


Workouts look good Off Road. How are you liking the autoregulation?

Off Road
05-15-2010, 08:19 PM
He's doing Wendler's HCT- 5/3/12 lol
You are not that far from the truth. I'm roughly using his percentages for all the warmup and work sets.



Workouts look good Off Road. How are you liking the autoregulation?
Thanks, so far I've only used it (autoregulation) once, the other day when I decided to pull my head out of my butt and go heavier on my dips and curls. Besides that one time, I've done a pretty decent job guessing my work set weights.

Pure Water
05-15-2010, 08:39 PM
Nice! 10 more pounds on both your squats and stiff legged deadlifts! If only I can add more weight to my squats :( .

KGM
05-16-2010, 06:38 AM
Nice squattin and pullin. Smart man to tackle the honey-do list. Keep her smiling and you too can smile:)

Kiff
05-16-2010, 09:49 AM
Hopefully they will keep climbing, and climbing, and climbing...


Thanks Kiff, Doesn't your gym have any standard Olympic bars with weights?


.

The gym im using at the moment doesnt have Standard weights, however at the weight i need it isnt a problem, i am a member of 5 Gyms in one membership if that makes sense, one of them has the olympic bar and weights it is just 2miles away and the other one i can see from my home so untill i need the weight it can wait for me :)

No need to waste calories or Petrol eh?

Off Road
05-16-2010, 09:49 AM
Nice! 10 more pounds on both your squats and stiff legged deadlifts! If only I can add more weight to my squats :( .
Thanks, why do you think you are having trouble with the squat?


Nice squattin and pullin. Smart man to tackle the honey-do list. Keep her smiling and you too can smile:)
Ya, she kept coming in during my workout, which is a no-no. So, I figured I'd better get going on the chores. Too bad I had to skip such a valuable exercise like calf raises.

Pure Water
05-16-2010, 02:25 PM
Thanks, why do you think you are having trouble with the squat?


Ya, she kept coming in during my workout, which is a no-no. So, I figured I'd better get going on the chores. Too bad I had to skip such a valuable exercise like calf raises.

I don't know, I'm gonna try if I can to add some weight this week.

Off Road
05-18-2010, 12:02 AM
Mon May 17, 2010

Bench Press
110 lbs x 6
135 lbs x 6
160 lbs x 6
190 lbs x 6
215 lbs x 3
245 lbs x 6 + 2 + 2 + 2

Rack Chin Ups
+35 lbs x 6
+50 lbs x 6
+70 lbs x 6
(used these for warm ups)

Chin Ups
BW (235) x 5
BW (235) +25 lbs x 5 + 2 + 2 + 2

Barbell Rows
160 lbs x 6
190 lbs x 6
215 lbs x 3
245 lbs x 6 + 2 + 2 + 2

Notes:
Yeehaw--5 chin ups with 25 lbs strapped to my waist, that is a huge improvement for me. Really happy with that, using the rack chins was a great way to warm them up. The bench felt very good, the last rep was pretty slow as were the +2's. The rows were pretty easy. So far, I'm liking the routine and I think my body is liking the frequency.

AKMass
05-18-2010, 05:13 AM
NICE bench improvement! Chins are awesome too.

KGM
05-18-2010, 06:20 AM
Nice job... and maybe your chin up goal will be easier to hit with this program.

StLRPh
05-18-2010, 07:16 AM
OR, looks great. Do you think that BB Row and BB Bench are usually pretty close in strength? For me they've always been almost the same, even when I'm not really doing one of the lifts. Just curious on your opinion.

KoSh
05-18-2010, 07:59 AM
I can't BB Row what I bench. I'm not sure if it's because I'm a weakling or if it's just my body, but major kudos Old Dude(tm)

rdearmond573
05-18-2010, 11:59 AM
Keep pushin'! One day I'll get my squats and deads that high.

Off Road
05-18-2010, 12:32 PM
NICE bench improvement! Chins are awesome too.
Thanks AK, this way of working out is fun isn't it?


Nice job... and maybe your chin up goal will be easier to hit with this program.
Thanks KGM, I'm hoping the chins will keep rising. That article really helped me out with them.


OR, looks great. Do you think that BB Row and BB Bench are usually pretty close in strength? For me they've always been almost the same, even when I'm not really doing one of the lifts. Just curious on your opinion.
I always try to keep them around the same weight, just for balance. I'm definitely a more natural rower than a bencher.


I can't BB Row what I bench. I'm not sure if it's because I'm a weakling or if it's just my body, but major kudos Old Dude(tm)
Thanks Kosh, am I trademarked now?


Keep pushin'! One day I'll get my squats and deads that high.
Thanks, all it takes is time and effort. I can't wait to squat what some of the WBB monsters do.

SDS
05-18-2010, 04:04 PM
You're killin' it OR. I'm tinkering with the 4 day split of this program this week. What kind of rest period are you taking between sets? I was thinking maybe a minute or less between the first 3 sets, then 2 minutes for the rest, then 30 seconds for the 2/2/2.

ELmx479
05-18-2010, 06:22 PM
Solid session man, awesome chins!

Kiff
05-19-2010, 02:54 PM
Mon May 17, 2010

So far, I'm liking the routine and I think my body is liking the frequency.

Could not have said it better myself mate!

Great workout and well done on the pullups mate :) great to hit personal goals eh..

'I love it when the plan comes together'

Off Road
05-19-2010, 05:41 PM
You're killin' it OR. I'm tinkering with the 4 day split of this program this week. What kind of rest period are you taking between sets? I was thinking maybe a minute or less between the first 3 sets, then 2 minutes for the rest, then 30 seconds for the 2/2/2.
Thanks, I'm doing just the opposite, ~2 minutes early on and ~3 minutes when things get heavy. And ~30 to 45 seconds between the +2's.


Solid session man, awesome chins!
Thanks EL, I was very surprised by the chin ups.


Great workout and well done on the pullups mate :) great to hit personal goals eh..

'I love it when the plan comes together'
Thanks Kiff, Daniel has given us something good here I think.

Off Road
05-19-2010, 05:57 PM
Wed May 19, 2010

Seated Press
80 lbs x 6
100 lbs x 6
125 lbs x 6
155 lbs x 5
175 lbs x 3
190 lbs x 6 + 2 + 2 + 2

Bar Dips
BW (235) x 6
BW (235) + 35 lbs x 5
BW (235) + 60 lbs x 3
BW (235) + 90 lbs x 5 + 2 + 2 + 2

Barbell Curls
Bar x 6
75 lbs x 5
105 lbs x 3
120 lbs x 6 + 2 + 2 + 2

Notes:
The presses felt soo HEAVY today. But I grinded out the reps, so it's all good. I overestimated the dips a little and only got 5 reps at the top weight. The +2's went up pretty well. The curls went well since I dropped 5 lbs off of them from the last time, since I didn't get all my reps the last time. All-in-all, a very good day...

KGM
05-19-2010, 06:19 PM
Sweet curls BRAH :D
That is lots of iron over the head - Nicely done!!

StLRPh
05-19-2010, 08:08 PM
The presses felt soo HEAVY today

That's b/c they are heavy :strong: great job w/ everything.

fixationdarknes
05-19-2010, 09:26 PM
Great pressing. +90 with Dips is no joke either! You are a strong old dude for sure lol.

Clover
05-19-2010, 10:03 PM
Your pressing power always amazes.

AKMass
05-20-2010, 04:59 AM
Nice chins from the other day, and as usual, awesome OH Pressing! I'm sure throwing up 200 overhead will feel really good (or scary, lol).

ELmx479
05-20-2010, 05:57 AM
Strong stuff man, you need to get some training vids up in here.

brihead301
05-20-2010, 07:01 AM
Awesome progress in here so far man!!! I can't believe this journal is up to 4 pages already too!!

You enjoying the program so far, or did you like 5/3/1 better?

Off Road
05-20-2010, 07:20 AM
Sweet curls BRAH :D
That is lots of iron over the head - Nicely done!!
Thanks KGM -- I'm toying with the idea of going back to standing presses, allow for a little leg drive, and see where I can take it.


That's b/c they are heavy :strong: great job w/ everything.
Haha -- Thanks StLRPh.


Great pressing. +90 with Dips is no joke either! You are a strong old dude for sure lol.
Thanks Fix -- Going to be 47 in a couple of months :drooling:


Your pressing power always amazes.
Thanks Clover -- too bad I have other lifts that suck, but I guess we are all that way.


Nice chins from the other day, and as usual, awesome OH Pressing! I'm sure throwing up 200 overhead will feel really good (or scary, lol).
Thanks AK -- Don't say "200 lbs" and "throwing up" in the same sentence, it just may happen :evillaugh:


Awesome progress in here so far man!!! I can't believe this journal is up to 4 pages already too!!

You enjoying the program so far, or did you like 5/3/1 better?
Thanks Bri -- It's up to 4 pages because I have all the awesome guys (like you) checking on me and keeping me on track.

I am really liking the HCT-12 routine so far. I'm sure you've noticed the similarities it has to 5/3/1 (which I liked too); ramping sets, one all-out effort set, similar splits, similar volume, same focus on compound lifts, etc...

It's the rest/pause that makes it a little different. The jury is still out on how that is effecting me, but so far I feel that the "over-reaching" effect is having a good influence on my lifting poundage.

Off Road
05-20-2010, 07:31 AM
Strong stuff man, you need to get some training vids up in here.
Thanks ELmx 479 -- I don't currently have a working video camera, but with the upcoming wheeling season I will probably get mine fixed or buy a new one. But the fact is, I'm just kind of a private person, but you never know...

PIERCEY
05-20-2010, 11:39 AM
Strong lifting in here OR! I'm really interested in seeing how this new routine works out for you.

I got my old journal running again if you wanna check it out.

Kiff
05-20-2010, 01:23 PM
Thanks Kiff, Daniel has given us something good here I think.

Agreed mate,

Nice OH press man :) this may sound like a silly question but what grip are you using for pull ups is it just a chin up with your palms towards you?

I have been using the opposite grip because i find it harder.

Well done mate

Keiran

Pure Water
05-20-2010, 02:14 PM
120 pound barbell curl? :omg: Your strong curls are catching up to my weak 140 pound bench press!:outnumber:

Off Road
05-20-2010, 06:47 PM
120 pound barbell curl? :omg: Your strong curls are catching up to my weak 140 pound bench press!:outnumber:
I'm working on the GUNZ -- LOL
Really, it's just a matter of time and consistency before you catch up to me.


Nice OH press man :) this may sound like a silly question but what grip are you using for pull ups is it just a chin up with your palms towards you?
I'm doing chin ups (palms facing) because it offers a leverage advantage which allows me to use greater weight. Also, it contracts the lats harder.


Strong lifting in here OR! I'm really interested in seeing how this new routine works out for you.
Welcome back PIERCEY, good to have you checking in on me again. I'll be sure to hunt down your journal.

Off Road
05-20-2010, 06:48 PM
Thur May 20, 2010

I'm feeling a little fatigued, so I'm inserting a rest day...

KGM
05-20-2010, 07:19 PM
You know yourself pretty good it seems so GOOD CALL! Hope it was a mellow relaxing day.

AKMass
05-21-2010, 09:27 AM
Thanks AK -- Don't say "200 lbs" and "throwing up" in the same sentence, it just may happen :evillaugh:

LOL I didn't even think of that. My roommates dog puked a couple times this morning. I started cleaning it up, and almost yakked all over it. My gag reflex hit twice within a second and I had to stop. I won't go into too much detail, but the stuff from the dog was NASTY (think raw egg consistency).

Darracq
05-21-2010, 09:57 AM
Nice work, Hope i can get some strength back, if my body will stay together lol

KoSh
05-21-2010, 11:02 AM
I keep forgetting about this journal section. Doesn't help that I've been bogged down with work lately, either. But great work in here. Looks like you're really enjoying it. I like the 5/3/1 accessory structure as well.

Kiff
05-21-2010, 02:19 PM
I'm working on the GUNZ -- LOL

I'm doing chin ups (palms facing) because it offers a leverage advantage which allows me to use greater weight. Also, it contracts the lats harder.


.

Ahh may have to swap myself over too :) i managed two sets of 6 bodyweight with the +2's today with the alternate grip so will be nice to start adding weight to other way.

Enjoy your rest mate :)

sean.peters
05-21-2010, 02:44 PM
Looks like your off to a great start... keep it up!

Sean

Off Road
05-21-2010, 06:40 PM
You know yourself pretty good it seems so GOOD CALL! Hope it was a mellow relaxing day.
I enjoyed the extra day off. At my age, I need all the rest I can get - lol


LOL I didn't even think of that. My roommates dog puked a couple times this morning. I started cleaning it up, and almost yakked all over it. My gag reflex hit twice within a second and I had to stop. I won't go into too much detail, but the stuff from the dog was NASTY (think raw egg consistency).
Puke don't really bother me. My 11 year old son puked all over his brother and my wife (missed me) at Iron Man II the other day. I had to clean them up in the bathroom. It was a big mess.


Nice work, Hope i can get some strength back, if my body will stay together lol
You just need some time to heal up I think.


I keep forgetting about this journal section. Doesn't help that I've been bogged down with work lately, either. But great work in here. Looks like you're really enjoying it. I like the 5/3/1 accessory structure as well.
Ya, don't forget me over here :) I'm liking the routine so far, but it's starting to get hard.


Ahh may have to swap myself over too :) i managed two sets of 6 bodyweight with the +2's today with the alternate grip so will be nice to start adding weight to other way.

Enjoy your rest mate :)
Thanks Kiff. No reason to swap if you like what you're doing. I just prefer chin ups.


Looks like your off to a great start... keep it up!

Sean
Thanks Sean. We'll see where this ends up, but I have upped my calories a bit, so I'm hoping to get "buffed."

Off Road
05-21-2010, 06:50 PM
Fri May 21, 2010

Barbell Squat
160 lbs x 6
200 lbs x 6
240 lbs x 6
300 lbs x 5
340 lbs x 3
380 lbs x 6 + 2 + 2 + 2

Stiff Leg Deadlift
230 lbs x 5
260 lbs x 3
290 lbs x 6 + 2 + 2 + 2

Weighted Situps
+5 lbs x 6
+10 lbs x 6
+15 lbs x 6
+20 lbs x 6 + 2 + 2 + 2

Notes:
I think I was very close to my actual 6RM today on the Squats. The last reps were slow and I really felt myself fighting to maintain form. I've still got a ways to go on the Stiff Leg Deadlifts before I find my 6RM. Every rep was hard but I think I had a few of more reps left in me at the end. The Situps with weight behind the head are pretty tough. The +2's had my stomach cramping pretty hard. I'll have to judge the squats next time and auto-regulate them. Everything else gets a bump in weight for sure.

<edit>
My hamstrings feel like jello. I tried to get out of my chair and almost fell to my knees -- LOL

StLRPh
05-21-2010, 07:34 PM
Great session. I'm really liking the way that you've got this set up.

KGM
05-21-2010, 07:34 PM
OMG you do +2s on sit ups too! Nice work. I will be interested to see how your next squatting goes.

fixationdarknes
05-21-2010, 08:03 PM
Great squats! And those are some strong SLDL's too, can't believe you have more in you after that! Keep up the awesomeness.

Do you literally have the weight behind your head for the situps or is it kind of at the top of your head or something around there? Also, are you doing those on a decline bench or lying flat?

Clover
05-21-2010, 11:13 PM
Big squats! So do you look like Cutler yet?? lol

Off Road
05-22-2010, 08:43 AM
Great session. I'm really liking the way that you've got this set up.
Thanks, I'm enjoying it so far.


OMG you do +2s on sit ups too! Nice work. I will be interested to see how your next squatting goes.
Ya, it's the +2's that make them cramp up -- lol
The squat is definitely getting a little intimidating.


Do you literally have the weight behind your head for the situps or is it kind of at the top of your head or something around there? Also, are you doing those on a decline bench or lying flat?
Thanks Fix, I hold the plates right behind my head on the situps. I'm doing these on a flat surface.


Big squats! So do you look like Cutler yet?? lol
Thanks, I don't look like Cutler yet, but give 10 more weeks :)

Nicky
05-22-2010, 11:34 AM
I don't look like Cutler yet, but give 10 more weeks :)

10 weeks!?!?!?! A couple more days and you'll be ripped!

But seriously, nice solid heavy lifts all around.

Off Road
05-22-2010, 12:22 PM
10 weeks!?!?!?! A couple more days and you'll be ripped!

But seriously, nice solid heavy lifts all around.
Thanks Nicky, I'm kind of a Hardgainer, so I'll probably need all 10 weeks to be in "show" condition -- lo
Shoot, I'd be happy to look as good as half you guys in 10 weeks. I'll be "Cock-Diesel."

Kiff
05-22-2010, 12:26 PM
What can i say mate, great work great program im enjoying it as well :)

Off Road
05-22-2010, 12:28 PM
Sat My 22, 2010

Bench Press
110 lbs x 6
135 lbs x 6
160 lbs x 6
200 lbs x 6
230 lbs x 3
250 lbs x 6 + 2 + 2 + 2

Rack Chins
BW (235) +25 lbs x 6
BW (235) +50 lbs x 6
BW (235) +70 lbs x 6
(to warm up the chin ups)

Weighted Chin Ups
BW (235) x 6
BW (235) +20 lbs x 6 + 2 + 2 + 2

Barbell Rows
200 lbs x 6
230 lbs x 3
250 lbs x 6 + 2 + 2 + 2

It probably wasn't the smartest thing to do this workout the day after my squat workout. But, I had to stay on schedule and this was the day it had to get done. Everything was very close to failure, I definitely did not have the "pop" in my lifts. But, I got them all done and it was my 6RM "for today."

Off Road
05-22-2010, 12:29 PM
What can i say mate, great work great program im enjoying it as well :)
Thanks Kiff, looking forward to your updates...

ELmx479
05-22-2010, 02:11 PM
Nice bench/row numbers, how are you doing these rack chins? Is it like an inverted row?

fixationdarknes
05-22-2010, 03:48 PM
Great stuff staying on track. It's cool to see you being so good at keeping the 6+2+2+2 consistent.

Off Road
05-22-2010, 04:20 PM
Nice bench/row numbers, how are you doing these rack chins? Is it like an inverted row?
It's a weighted chin up with your feet elevated in the rack. It takes some of the body weight away allowing more reps, or in my case a chance to ramp the weights up without completely wiping me out.


Great stuff staying on track. It's cool to see you being so good at keeping the 6+2+2+2 consistent.
Thanks Fix, I've had a little practice guessing my efforts.

Joe Black
05-24-2010, 12:59 AM
Good job on everything Off Road.

I hear you on the working out too close together thing, but sometimes you just gotta do what ya gotta do and get through it.. I think our bodys can probably take more than we give them granted for anyway, just up the calories a bit to keep you recovered well in those circumstances..

Nice job on the chins. I'm gonna go for some weighted chins this week for the first time in months. I think I am gonna go for 5KG (just over 10lbs) to start with and shoot for 8, gonna be interesting!

StLRPh
05-24-2010, 06:01 AM
Another very good session OR. Not sure what more impressive the bench or the pull ups.

Off Road
05-24-2010, 10:48 PM
Good job on everything Off Road...
Nice job on the chins. I'm gonna go for some weighted chins this week for the first time in months. I think I am gonna go for 5KG (just over 10lbs) to start with and shoot for 8, gonna be interesting!
Thanks Daniel, good luck on the chins. I know you'll get the reps with your new lighter bodyweight :)


Another very good session OR. Not sure what more impressive the bench or the pull ups.
Thanks StLRPh (whatever that stands for?), I'm more impressed with the chins myself.

Off Road
05-24-2010, 10:55 PM
Mon May 24, 2010

Seated Press
80 lbs x 6
100 lbs x 6
125 lbs x 6
155 lbs x 6
175 lbs x 6
175 lbs x 3
195 lbs x 5 +2 +2 +2

Bar Dips
BW (235) x 6
BW (235) +35 lbs x 6
BW (235) +60 lbs x 6
BW (235) +75 lbs x 6 +2 +2 +2

Barbell Curls
Bar x 6
75 lbs x 6
105 lbs x 3
125 lbs x 6 +2 +2 +2

Notes:
First time I haven't hit my reps on the presses in a while. It was bound to happen, I'll get them next time. The Dips definitely took a hit after the presses. I was going to go for 90 lbs but didn't have it today. But on the bright side, I hit all the reps with 125 on the curls :evillaugh:

Joe Black
05-25-2010, 01:35 AM
Great workout and good progress overall! Still some very strong dips and pressing!

Even though I am not on HCT-12 right now (will be soon), I'm definately feeling better about sessions which don't quite come up to my expectations when I entered the gym. Some days it just ain't your day and whilst before I would just try and power through and really beat myself up, now it feels as if backing off a touch and hitting them next week is a much smarter strategy.

Keep it up!

Rugg
05-25-2010, 07:19 AM
You sir, are my lifting role model.

I do have one question about your program, how do you do your barbell rows? Are you doing pendlay rows or are they chest supported?

StLRPh
05-25-2010, 07:22 AM
Thanks StLRPh (whatever that stands for?), I'm more impressed with the chins myself.

St Louis Registered Pharmacist, very creative I know :) btw, Matt works perfectly well also :hello:

Off Road
05-25-2010, 07:30 AM
Great workout and good progress overall! Still some very strong dips and pressing!... backing off a touch and hitting them next week is a much smarter strategy.
Thanks Daniel, I agree with you, it's better to save it for when you're feeling it.


how do you do your barbell rows? Are you doing pendlay rows or are they chest supported?
Neither, they are plain 'ol barbell rows, I don't set the bar down between reps.


St Louis Registered Pharmacist, very creative I know :) btw, Matt works perfectly well also :hello:
A pharmasist? Very cool career and from what I hear it pays decent too.

KGM
05-25-2010, 07:40 AM
Way ta curl it brah!!! :)
Keep grindin OR!

Kiff
05-25-2010, 10:19 AM
That is some impressive dipping there my friend :omg:

Also nice curls :evillaugh:

StLRPh
05-25-2010, 12:26 PM
A pharmacist? Very cool career and from what I hear it pays decent too.

Better than digging ditches :) I have a very cushy job, work great hours and get to work from home 3 days a week. Living the dream :clown:

Off Road
05-25-2010, 12:46 PM
Way ta curl it brah!!! :)
Keep grindin OR!
Thanks KGM, I'm going to keep pushing it until I look like Arnold :)


That is some impressive dipping there my friend...Also nice curls
Thanks Kiff, Dips are one of my favorite exercises and I can't wait to be using +100 lbs again.


Better than digging ditches :) I have a very cushy job, work great hours and get to work from home 3 days a week. Living the dream :clown:
Sounds like my job, only my job doesn't pay as well :confused:

Off Road
05-25-2010, 12:57 PM
Tues May 25, 2010

Barbell [Box] Squat
160 lbs x 6
200 lbs x 6
240 lbs x 6
280 lbs x 6
320 lbs x 3
360 lbs x 6 +2 +2 +2

Stiff Leg Deadlift
185 lbs x 6
230 lbs x 6
260 lbs x 6
260 lbs x 3
300 lbs x 6 +2 +2 +2

1 Leg Heel Raise
BW (235) x 6
BW (235) +25 lbs x 6
BW (235) +50 lbs x 6
BW (235) +70 lbs x 6
BW (235) +90 lbs x 6 +2 +2 +2

Notes:
I added the box back into my squats. This is not a true box squat as I do not unload the lift on the box. I sit squarely on the box as if I'm squatting "through" the box, then come right back up. This helps to keep my form tight, takes away all muscle rebound, and ensures that I hit depth on every rep. I didn't like the way my 380 lb squat felt loose in the hole last time. This time every rep felt solid and strong and I know for certain that I hit depth.

I saved myself a little on the squats this time so I had enough in me to go for the 300 lb S.l.d.l. and it payed off. I hit that weight without too much difficulty. Every rep was full extension and my form was tight. The heel raises were just too easy at that weight, next time I'll load them up a lot more. All-in-all it was a very good workout and I'm pleased with the weight and my form.

Oh ya, I finished off the workout with 3, count them, 3 scoops of Nitrean :) Now I'm ready for lunch...

KGM
05-25-2010, 02:18 PM
I like what you did with your weights/numbers. Nice thinking and good lifting.

ELmx479
05-25-2010, 07:26 PM
Coming along pretty well in here, how is the benching feeling? Think you will be able to keep moving up?
Those squats and SLDL's are really impressive man, after that you need 3 scoops of Nitrean. If I have a brutal Squat or DL workout I will drink 3 scoops of Opticen and 1 scoop of Nitrean.

Darracq
05-25-2010, 08:19 PM
I like the box squats, thats all i did before i hurt my knee. I did 315x5 on stiff legs one time, but i dont think i can deadlift it right now lol.

T o m m Y
05-25-2010, 10:18 PM
Awsome work going on in here man!!
How you like it so far?
You gaining some good size yet?

brihead301
05-26-2010, 07:39 AM
I'm definately liking the looks of the amount of volume this program has you do. You do the 'cluster' or the 6 - 2 - 2 - 2 thing on ALL lifts, along with the rampups on all lifts....I could see this sparking some serious hypertrophy! Good job man!

J.C.
05-26-2010, 08:14 AM
A 300lb stiff-leg deadlift is impressive work after that squat.

I don't think I'll ever catch you on the pressing but I hope a similar deadlift is on the cards one day.
I'm getting a lot of motivation from following other people's journals. Glad I got round to starting one.

fixationdarknes
05-26-2010, 12:32 PM
^ Yeah those are definitely some serious stiffies! You are quite strong all around, very goods stuff. I might have to try that idea with the box squats, to insure depth. It's gotta beat using the safety bars as depth markers. Every time the barbell hits those it kinda screws up my flow lol.

Off Road
05-26-2010, 02:19 PM
I like what you did with your weights/numbers. Nice thinking and good lifting.
Thanks KGM.


Coming along pretty well in here, how is the benching feeling? Think you will be able to keep moving up?.
Thanks ELmx479, it's too early to tell, but I have a good feeling.


I like the box squats, thats all i did before i hurt my knee. I did 315x5 on stiff legs one time, but i dont think i can deadlift it right now lol.
Thanks Darracq, that's a good s.l.d.l.


Awsome work going on in here man!!
How you like it so far?You gaining some good size yet?
Thanks TommY, it's still too early to tell.


I'm definately liking the looks of the amount of volume this program has you do. You do the 'cluster' or the 6 - 2 - 2 - 2 thing on ALL lifts, along with the rampups on all lifts....I could see this sparking some serious hypertrophy! Good job man!
Thanks Bri, I'm hoping it will pay off.


A 300lb stiff-leg deadlift is impressive work after that squat.

I don't think I'll ever catch you on the pressing but I hope a similar deadlift is on the cards one day.
I'm getting a lot of motivation from following other people's journals. Glad I got round to starting one.
Thanks JC, nothing to it but keep adding a couple of pounds here and there. Before you know it, you will be right up there with me. Of course by then I hope to be up there with the really strong guys we have around here.


^ Yeah those are definitely some serious stiffies! You are quite strong all around, very goods stuff. I might have to try that idea with the box squats, to insure depth. It's gotta beat using the safety bars as depth markers. Every time the barbell hits those it kinda screws up my flow lol.
Thanks Fix, I like using the box. Banging the pins and the saddles just mess me up big time.

Off Road
05-26-2010, 02:21 PM
Reworked my diet today:

Goal: 200 lbs @ 10%

Meal 1: Cals / Protein
3 eggs - 210 / 20
3 sausages - 180 / 20
1/2 cup oatmeal - 150 / 5

Meal 2:
1 slice bread - 90 / 5
12 oz meat - 600 / 60
1 piece fruit - 40 / 0

Meal 3:
Protein shake - 230 / 50
1 cup milk - 150 / 10

Meal 4:
12 oz Meat - 600 / 60
1 cup veggies - 30 / 5
Small carb - 130 / 5

Meal 5:
Protein shake - 230 / 50
1 cup milk - 150 / 10

Total - 2,800 / 300

Off Road
05-26-2010, 10:54 PM
Since I've been recovering very well on this routine, I decided to start throwing in some conditioning work.

Wed May 26, 2010

Elliptical x 20 minutes

Kiff
05-26-2010, 11:36 PM
Since I've been recovering very well on this routine, I decided to start throwing in some conditioning work.

Wed May 26, 2010

Elliptical x 20 minutes

I hear you with the good recovery time mate, doesnt mean i have added any tho! :) good effort!

fixationdarknes
05-26-2010, 11:38 PM
Good stuff. I love conditioning work. Well... maybe love is the wrong word. I hate it. Wait... yeah, that's the right word XD

chevelle2291
05-27-2010, 12:13 AM
Sexy pressin' and squats Roadie.

sean.peters
05-27-2010, 10:01 AM
Good stuff. I love conditioning work. Well... maybe love is the wrong word. I hate it. Wait... yeah, that's the right word XD


lol fixation... I have a sort of love-hate relationship with it myself.

Off Road
05-27-2010, 06:04 PM
I hear you with the good recovery time mate, doesnt mean i have added any tho! :) good effort!
Thanks Kiff, I'm not too sure after today.


Good stuff. I love conditioning work. Well... maybe love is the wrong word. I hate it. Wait... yeah, that's the right word XD
I HATE it too and avoid it at all costs, except for sled drags.


Sexy pressin' and squats Roadie.
Thanks chevelle.

Off Road
05-27-2010, 06:10 PM
Thur May 27, 2010

Rack Chins
BW (235) +25 lbs x 6
BW (235) +50 lbs x 6
BW (235) +70 lbs x 6

Weighted Chins
BW (235) x 6
BW (235) +20 lbs x 6 +2 +2 +2

Barbell Rows
160 lbs x 6
200 lbs x 6
230 lbs x 3
255 lbs x 5 +2 +2 +2

Bench Press
135 lbs x 6
160 lbs x 6
200 lbs x 6
235 lbs x 6 +2 +2 +2

Notes:
I just wasn't feeling it today. Everything felt heavier than it should have. I had to lessen the bench to get the reps today. Maybe the elliptical riding last night burnt me out.

StLRPh
05-27-2010, 06:12 PM
Did a lot of work, the fact that it was a day when you were less than motivated makes it even more impressive

ELmx479
05-27-2010, 08:50 PM
Still a solid workout, you are old so it was most likely the 20mins of easy cardio that took it's toll. LOL
Diet looks pretty good, I would ditch the sausage and add some egg whites and some more oatmeal.

fixationdarknes
05-27-2010, 11:23 PM
Looks like a fine session to me. It's pretty cool that at 235 lbs you are still adding 20 lbs to your chins.

Daniel Roberts
05-28-2010, 03:19 AM
I just wasn't feeling it today. Everything felt heavier than it should have. I had to lessen the bench to get the reps today. Maybe the elliptical riding last night burnt me out.

It happens - and it looks like you know how to handle a bad day. My advice to anyone reading this, is that on days like this, don't bust a nut and grind stuff out, your body's obviously not up to the job that day so don't eat into your recovery further, the good stuff'll happen next time - that's the whole point of autoregulation.

Sometimes even taking the weights off the rack/weight tree feels hard, the plate feels heavy, it's just the way it goes.

I'm not saying for a minute that you give up before you've even begun lifting and that's not the what the program advises - you ramp up. That determines where your 6RM is for the day, but just be aware of the signs the body gives.
.
It's not an excuse for being lazy and some days the best sessions come from inauspicious beginnings; it's just a call to listen to your body.

Off Road
05-28-2010, 07:50 AM
Did a lot of work, the fact that it was a day when you were less than motivated makes it even more impressive
Thanks Ph, I really felt drained last night after that session. I had some cottage cheese and a glass of apple juice, that made me feel much better.


Still a solid workout, you are old so it was most likely the 20mins of easy cardio that took it's toll. LOL
Diet looks pretty good, I would ditch the sausage and add some egg whites and some more oatmeal.
No way man, I can't ditch my turkey sausage, I love that stuff. Besides, it has a very similar nutrient value to the eggs. And I was really feeling the "old man" yesterday :)


Looks like a fine session to me. It's pretty cool that at 235 lbs you are still adding 20 lbs to your chins.
Thanks Fix, I'm thinking of switching to pull ups next cycle. Those will be much harder for me.


It happens - and it looks like you know how to handle a bad day. My advice to anyone reading this, is that on days like this, don't bust a nut and grind stuff out, your body's obviously not up to the job that day so don't eat into your recovery further, the good stuff'll happen next time - that's the whole point of autoregulation.

Sometimes even taking the weights off the rack/weight tree feels hard, the plate feels heavy, it's just the way it goes.

I'm not saying for a minute that you give up before you've even begun lifting and that's not the what the program advises - you ramp up. That determines where your 6RM is for the day, but just be aware of the signs the body gives.
.
It's not an excuse for being lazy and some days the best sessions come from inauspicious beginnings; it's just a call to listen to your body.

You are soo right Daniel. Warming up the bench I knew I didn't have it in me, but I went through my normal routine. When I got to my last warm up set I knew that was going to be my top weight for the day. I expect my next bench session will be much better.

KGM
05-28-2010, 08:10 AM
Bummer, that is 2 crummy bench workouts. Hang in there and keep killin them turkey sausages!

Kiff
05-28-2010, 10:28 AM
I expect my next bench session will be much better.


I am sure it will mate keep at it just one of those days i guess.

J.C.
05-29-2010, 07:04 AM
Those are good chin-ups at 235lbs. Especially if you were struggling with them a few months ago. Nothing to be ashamed of there

Off Road
05-29-2010, 10:02 AM
Thanks for checking on me guys and the continued motivation. I am feeling really burned out right now and I'll be taking the next couple of days off. Starting on Monday, I'll be doing three day a week routine. The five day routine is killing me, I have all the signs of fatigue; sleeplessness, loss of appetite, nervousness, and a general feeling of being constantly tired. I was helping my son do his pull up workout last night, and I couldn't even crank out a couple of decent reps. I need a little rest :)

KGM
05-29-2010, 10:46 AM
I was having my suspicions the workload was too much. I bet the 3 day will work out much better for you. Enjoy the time off!

Brian C
05-29-2010, 10:48 AM
Hey OR. Im liking the new training log. Sounds like your still dialing in what worksfor you. But you have some great sessions going on in here. Im seriously contemplating giving HCT-12 a go for awhile. Need to get my ass in gear and better shape. How do feel about the program overall so far?

Off Road
05-29-2010, 11:07 AM
I was having my suspicions the workload was too much. I bet the 3 day will work out much better for you. Enjoy the time off!
I was getting worried when my lifts started dropping, but the way I've felt for the last few days really tells me something.


Hey OR. Im liking the new training log. Sounds like your still dialing in what worksfor you. But you have some great sessions going on in here. Im seriously contemplating giving HCT-12 a go for awhile. Need to get my ass in gear and better shape. How do feel about the program overall so far?
I really, really like it, but I underestimated the intensity a little. I'll adjust and get things right. I started off with some good progress, but it slipped a little lately. On the bright side, my physique does seem a little "fuller."

Clover
05-29-2010, 11:18 AM
Good idea taking a couple of days off. With training more frequently and longer cycles than 531, it can really take its toll.

KGM
05-29-2010, 11:32 AM
On 531 you were doing 4 days? I know the work load was less each day and the intensity was not there... not compared to these cluster +2s. Hell, Old Dude right in the title and that should tell everyone something. Ya got experience and wisdom, and if it will work for you, you will easily get it sorted.

Off Road
05-30-2010, 08:04 AM
Good idea taking a couple of days off. With training more frequently and longer cycles than 531, it can really take its toll.
Ya, I suck when it comes to excessive volume, frequency, and intensity. I can get away with one or two of those, but if I implement too much, I crash hard. I truly am a Hardgainer...I don't use that as an excuse, rather it's just a realization that I have to be aware of my body's limitations for recovery.



On 531 you were doing 4 days? I know the work load was less each day and the intensity was not there... not compared to these cluster +2s. Hell, Old Dude right in the title and that should tell everyone something. Ya got experience and wisdom, and if it will work for you, you will easily get it sorted.
I tried 5/3/1 at four days a week with similar results to what I'm seeing right now. I then switched to three days a week and it worked much better. I would often switch back and forth between the two frequencies depending on how I felt about my current recovery.

I want to be clear that I'm not making excuses. Just like in the past, I will adjust things as I go and continue to make progress. This is just one bump in the road of a long journey. My plan is to switch to the three day routine and I should be back on course. I will most likely do the upper body workout some time today, the lower body workout on Wednesday (after2 more days rest), and do the next upper body workout on Friday. After that I'll do Mon/Wed/Fri, then I'll deload.

Kiff
05-30-2010, 10:16 AM
Sounds like you are being sensible mate, you have the wisodm and experience to know what is right for you, after all this it what it is about, feeling your way up. Good desicions mate stick at it!

Off Road
05-30-2010, 11:17 AM
Thanks Kiff, I started back fairly conservative today...

Sun May 30, 2010

Bar Dips
BW (235) x 6
BW (235) + 25 lbs x 6
BW (235) + 35 lbs x 6
BW (235) + 50 lbs x 6 +2 +2 +2

Barbell Rows
160 lbs x 6
180 lbs x 6
200 lbs x 6
(as warm up)

1 Arm Dumbbell Row
110 lbs x 6 +2 +2 +2

High Incline Press
105 lbs x 6
125 lbs x 6
155 lbs x 6
175 lbs x 6 +2 +2 +2

Chin-Ups
BW (235) x 6
BW (235) +10 lbs x 6 +2 +2 +2

Lying Triceps Extension
120 lbs x 6 +2 +2 +2

Notes:
This was fairly easy, I left a few reps on every lift. I felt refreshed after this workout and that was a nice change to the fatigue I have been feeling lately. Next workout (lower body) will be on Wednesday.

Darracq
05-30-2010, 11:45 AM
I think it will be good to start out fairly easy, i thouht i did but my last workout was pretty rough lol. I am not used to the short rest periods.

StLRPh
05-30-2010, 11:57 AM
Doing great OR. I really like the 3 day schedule, gives you a lot more flexibility and time to recover (and have a life)

Daniel Roberts
05-30-2010, 01:59 PM
Notes:
This was fairly easy, I left a few reps on every lift. I felt refreshed after this workout and that was a nice change to the fatigue I have been feeling lately. Next workout (lower body) will be on Wednesday.

Do this and you'll never look back.

Off Road
05-30-2010, 02:32 PM
Do this and you'll never look back.
I think you are correct, I was brushing with failure on every workout, four times a week.

fixationdarknes
05-31-2010, 03:03 AM
Glad to see you've adjusted there! Nice work.

Kiff
05-31-2010, 04:01 AM
You drop the weight avoid failure and still dip obscene amounts OR :). Keep us 4 day lot informed of how your 3 day split goes im considering it for after the deload week, the GF has already mentioned my gym time twice...

;)

Off Road
05-31-2010, 07:16 AM
I think it will be good to start out fairly easy, i thouht i did but my last workout was pretty rough lol. I am not used to the short rest periods.
I know what you mean. I really underestimated the intensity of this routine.


Doing great OR. I really like the 3 day schedule, gives you a lot more flexibility and time to recover (and have a life)
Ya, I knew better, but I wanted to go for it all when I switched to hypertrophy work. I wanted to see how the other half lived :)


Glad to see you've adjusted there! Nice work.
Thanks Fix, I'm sure I'm back on track now. I have a bad habit of starting off with too much and then have to scale it back.


You drop the weight avoid failure and still dip obscene amounts OR :). Keep us 4 day lot informed of how your 3 day split goes im considering it for after the deload week, the GF has already mentioned my gym time twice...
Sure thing, I'll keep this updated. I feel pretty good today and that over-all fatigued feeling isn't back.

ELmx479
05-31-2010, 10:33 AM
Well, at least you are "old and wise" :) and will actually listen to your body unlike most people. I have been getting better at that myself. I love to train 4 days a week but if I start to feel drained and my lifts feel weak I drop to 3 days and things start moving again. Your doing good.

tnathletics2b
06-01-2010, 06:57 AM
Thanks for checking on me guys and the continued motivation. I am feeling really burned out right now and I'll be taking the next couple of days off. Starting on Monday, I'll be doing three day a week routine. The five day routine is killing me, I have all the signs of fatigue; sleeplessness, loss of appetite, nervousness, and a general feeling of being constantly tired. I was helping my son do his pull up workout last night, and I couldn't even crank out a couple of decent reps. I need a little rest :)

Preaching to the choir! Glad to see you are changing pace, worked wonders for me, as far as my attitude goes.

brihead301
06-01-2010, 07:24 AM
Nice work as always bro. Sometimes ya just gotta listen to your body. Good call on switching to 3 days/week.

Brian C
06-01-2010, 01:31 PM
Alright bro, I decided to give it a shot. Starting tonight:)

sean.peters
06-01-2010, 02:20 PM
Yeah, I got that old guy thing going on too - more often than three times a week and I'm ready to drop dead. Glad the new plan is working better for you.

Off Road
06-01-2010, 04:07 PM
Well, at least you are "old and wise" :) and will actually listen to your body unlike most people. I have been getting better at that myself. I love to train 4 days a week but if I start to feel drained and my lifts feel weak I drop to 3 days and things start moving again. Your doing good.
Thanks El, you are a wise man.


Preaching to the choir! Glad to see you are changing pace, worked wonders for me, as far as my attitude goes.
TN...thanks for checking in.


Nice work as always bro. Sometimes ya just gotta listen to your body. Good call on switching to 3 days/week.
Thanks Bri. You know me, always trying to push my limits, but always banging my head against the wall :)


Alright bro, I decided to give it a shot. Starting tonight:)
Welcome aboard Brian. It will be fun watching a strong guy like you doing it.


Yeah, I got that old guy thing going on too - more often than three times a week and I'm ready to drop dead. Glad the new plan is working better for you.
Thanks Sean. I always think I'm younger than I really am -- lol

Pure Water
06-01-2010, 05:43 PM
Don't worry man, you'll get back on track real soon. Just gotta keep at it and you'll do it!

J.C.
06-01-2010, 05:46 PM
Hey big man, hope the routine change does you good.

How do you feel about the lying triceps extensions? My shoulder sometimes feels like its going to give way on dips on the way down. When I started lifting about two years ago, weak and untrained I could still knock out 10-15 dips pretty easy. Now I'm finding it a really awkward exercise to perform. Part of the problem is doing them last in the workout when I'm fatigued but I reckon my assorted muscle imbalances are limiting it.

Would lying triceps extensions be a reasonable substitute next cycle? Might be a nice counterpoint to the curls I'm doing?

ELmx479
06-01-2010, 07:43 PM
Ok, tomorrow is Wednesday. You had plenty of rest. I want to see 405x6 +2 +2 +2 for squats!!!:whip:

Off Road
06-02-2010, 08:11 AM
Don't worry man, you'll get back on track real soon. Just gotta keep at it and you'll do it!
No doubt. Things are already feeling great.


Hey big man, hope the routine change does you good.
Would lying triceps extensions be a reasonable substitute next cycle? Might be a nice counterpoint to the curls I'm doing?
Thanks JC, with dips, I find that I need to work my depth as I warm up. My first rep is shallow to get things started, and each rep gets deeper. By the end of my first warm up set I'm hitting good depth. Every set after that is deep. If I don't do it that way I get that same weak feeling you talk about. I think dips are a better exercise than the extensions because they work more muscle. I'm actually using the dips as a bench replacement :)


Ok, tomorrow is Wednesday. You had plenty of rest. I want to see 405x6 +2 +2 +2 for squats!!!:whip:
I would be very impressed with myself for being able to do that...but you never know. I'll just auto-regulate and see where I end up at. The 380 was brutal so I'm thinking 405 might be a bit of a stretch...but never say, "Never." :indian:

Off Road
06-02-2010, 01:22 PM
Good to be back...

Wed June 2, 2010

Barbell Squat (5 lb PR)
135 lbs x 6
225 lbs x 6
275 lbs x 6
315 lbs x 6
385 lbs x 6 +2 +2 +2
(drop set) 300 lbs x 15

Stiff Leg Deadlift (5 lb PR)
305 lbs x 6 +2 +2 +2

1 Leg Heelraise
BW (235) +50 lbs x 15 +5 +5 +5

Barbell Curls
120 lbs x 6 +2 +2 +2

Weighted Sit Ups
+15 lbs x 6 +2 +2 +2

Notes:
Everything felt good today. The squats were super-duper heavy but I squeaked out the reps. Since Daniel gave the go-ahead to experiment with drop sets, I chose the squat (big surprise).The S.l.d.l. felt great with every rep touching the floor. Everything else was a breeze.

<edit> I'm getting too lazy to write out all of my ramping sets. So, I just included them in the first lift. Understand that I did ramping sets for all of my lifts, I just didn't write them all out in this journal. </edit>

Clover
06-02-2010, 01:51 PM
Great squat session! Looks like the rest helped.

Off Road
06-03-2010, 12:20 AM
Great squat session! Looks like the rest helped.
Ya, it definitely was good to feel strong again. Thanks for checking in Clover.

fixationdarknes
06-03-2010, 12:36 AM
Super squats and stiffies! Work looks good :)

Kiff
06-03-2010, 10:34 AM
OR i fear i have missed something here mate, what are your drop sets all about?

Good work mate

Keiran

J.C.
06-03-2010, 11:40 AM
So you added 4500lbs (300 x 15) of volume to your workout just like that? Nice.

Brian C
06-03-2010, 05:12 PM
Great workout bro. Awesome numbers!

Pure Water
06-03-2010, 06:14 PM
If I calculated right, you've added 35 pounds to your squats! Holy heck!

ELmx479
06-03-2010, 06:17 PM
Barbell Squat (5 lb PR)
135 lbs x 6
225 lbs x 6
275 lbs x 6
315 lbs x 6
385 lbs x 6 +2 +2 +2
(drop set) 300 lbs x 15

I'm impressed!!! You know I'm all about the drop sets.

Off Road
06-05-2010, 11:21 AM
Sorry guys, I've really been slacking this week at checking my journal. Thanks for checking on me and I'll try to do a better job keeping current.


Super squats and stiffies! Work looks good :)
Thanks Fix.


OR i fear i have missed something here mate, what are your drop sets all about?

It's just a little extra volume past the work sets. I'm using it for conditioning and to keep tabs on my 20 reppers. I don't want to lose the feeling.


So you added 4500lbs (300 x 15) of volume to your workout just like that? Nice.
Ha -- it sounds like a lot when you put it like that.


Great workout bro. Awesome numbers!
Thanks Brian. Means a lot coming from a strong guy like yourself.


If I calculated right, you've added 35 pounds to your squats! Holy heck!
Thanks, the squat is doing good.


Barbell Squat (5 lb PR)
135 lbs x 6
225 lbs x 6
275 lbs x 6
315 lbs x 6
385 lbs x 6 +2 +2 +2
(drop set) 300 lbs x 15

I'm impressed!!! You know I'm all about the drop sets.
I knew you'd like those :)

Off Road
06-05-2010, 11:32 AM
Sat June 5, 2010

Bar Dips
BW (235) +25 lbs x 6
BW (235) +50 lbs x 6
BW (235) +60 lbs x 6 +2 +2 +2

1 Arm Db Row
120 lbs x 6 +2 +2 +2

High Incline Press
195 lbs x 6 +2 +2 +2

Chin Ups
+15 lbs x 6 +2 +2 +2

Lying Triceps Extension
125 lbs x 6 +2 +2 +2

Notes:
I didn't get to do this workout yesterday because I had to go to me niece's graduation. The dips are feeling really easy but I don't want to go too crazy with them. The rows were the same way, I'll probably need to invest in a Big Boy dumbbell so I can make them a lot heavier. I probably only have about 15 more lbs I can add onto the bar I have. All the other lifts felt just right as far as the weight and effort goes, not too hard and not too easy.

<edit> Oh ya... the high incline press is one notch below perpendicular. It's just enough of an angle to let me dig my shoulders into the back of the bench to really get some push. </edit>

Kiff
06-05-2010, 12:45 PM
I like it mate, its always good to need more ig boy weights!

I am onto the second Rack in the gym now, it is the little things that make it worth it ;)

Good Lifting mate, your on deload soon as well right?

Off Road
06-05-2010, 12:48 PM
Good Lifting mate, your on deload soon as well right?
I'll be de-loading next weekend.

fixationdarknes
06-05-2010, 03:18 PM
So do you keep your shoulder blades back/locked when overhead pressing? I do mine standing and one-armed, and am wondering if I should be keeping tighter up there than I do (I don't really think about it and just press lol).

Good workout OR.

Off Road
06-05-2010, 07:48 PM
Fix, to be honest, I've never really paid attention to shoulder blades. I just try to keep everything tight.

brihead301
06-07-2010, 09:28 AM
Holy squattage man!!!! That cluster with 385 hurts me just to look at it....Awesome job, and congrats on the PR!

PIERCEY
06-07-2010, 01:57 PM
385x6!!! Dear god thats crazy. Great work in here OffRoad

Off Road
06-07-2010, 02:24 PM
Holy squattage man!!!! That cluster with 385 hurts me just to look at it....Awesome job, and congrats on the PR!
Thanks Bri. I'm just hoping my back squat can keep up with Tom Mutaffis' front squat -- lol


385x6!!! Dear god thats crazy. Great work in here OffRoad
Thanks PIERCY. Glad you're stopping and checking on me.


Mon June 7, 2010

High Incline Shoulder Press
80 lbs x 15
100 lbs x 15
125 lbs x 15, 15

Lying Triceps Extension
75 lbs x 15, 15

Barbell Curls
75 lbs x 15, 15

Notes:
My triceps were absolutely screaming for mercy...'nuff said :)

KGM
06-07-2010, 04:56 PM
No need to both about a day late. This routine looks tough and I bet the odd day out when busy will balance out the stress of the day's excitement.
Always great to see those big numbers on the incline and overhead work you do. Sweet squatting for an OLD DUDE!! :clown:
Props for the 15repper after. Good stuff as usual!

StLRPh
06-08-2010, 08:49 AM
Great work OR, that squat session looked brutal!

Time+Patience
06-08-2010, 08:49 AM
I forgot that you were over here in this section, but I'm impressed with those Squats, especially the drop-set with 300x15. Very tough to do after the heavier set before hand.

It appears that you like the change of pace thus far. It's only been what, 4 weeks? Are you noticing much physically? What have you done with your diet while on HCT-12?

I'm very tempted to jump over to the 5-3-1 soon. I know you really liked it.

Clover
06-08-2010, 09:44 PM
Nice volume lately. You'll get some muscle growth for sure.

Off Road
06-08-2010, 09:59 PM
No need to both about a day late. This routine looks tough and I bet the odd day out when busy will balance out the stress of the day's excitement.
Always great to see those big numbers on the incline and overhead work you do. Sweet squatting for an OLD DUDE!! :clown:
Props for the 15repper after. Good stuff as usual!
This old dude actually likes to squat :)


Great work OR, that squat session looked brutal!
Thanks, it was fun.


I forgot that you were over here in this section, but I'm impressed with those Squats, especially the drop-set with 300x15. Very tough to do after the heavier set before hand.
Hey T&P, I'm glad you found me over here. Yup, still squattin'.


It appears that you like the change of pace thus far. It's only been what, 4 weeks? Are you noticing much physically? What have you done with your diet while on HCT-12?
It's still too early to tell, but I'm hopeful.

I'm very tempted to jump over to the 5-3-1 soon. I know you really liked it. A great routine for sure. I think you'll like it.


Nice volume lately. You'll get some muscle growth for sure.
Fingers crossed...

Off Road
06-08-2010, 10:01 PM
Tues June 8, 2010

Squats
240 lbs x 15, 15

S.l.d.l.
185 lbs x 15, 15

1 Leg Heelraise
+50 lbs x 15, 15

Notes:
This was a ton easier than the upper body stuff. I'm used to the higher reps on the legs.

Joe Black
06-09-2010, 02:48 AM
Awesome work in here buddy - enjoy the deload week!

Are you making any changes for the next cycle of HCT-12?

KGM
06-09-2010, 06:58 AM
Looks like a cake walk for you. Remember to deload the mind too.

Off Road
06-09-2010, 07:09 AM
Awesome work in here buddy - enjoy the deload week!

Are you making any changes for the next cycle of HCT-12?
I'm thinking of some slight changes, but nothing firm yet. Mostly I'm just going to try to get stronger on everything, but I do miss deadlifts.


Looks like a cake walk for you. Remember to deload the mind too.
Thanks KGM. The lower body stuff was surprisingly easy, except for the oxygen debt :)

J.C.
06-09-2010, 11:47 AM
I was expecting some more epic poundages on your high-rep squats! :windup: Even big guys need to take it easy sometimes huh? ;)

Off Road
06-09-2010, 11:48 AM
I was expecting some more epic poundages on your high-rep squats! :windup: Even big guys need to take it easy sometimes huh? ;)
It's a deload :moon:

Kiff
06-10-2010, 02:47 AM
OR as ever people keep finding themselves coming over to your journal to see how things should be done.

All looks great fella :)

Off Road
06-10-2010, 10:30 AM
OR as ever people keep finding themselves coming over to your journal to see how things should be done.

All looks great fella :)
They just want to see what the old fart is up to these days :)

Off Road
06-10-2010, 10:32 AM
Thursday June 10, 2010

Bar Dips
BW (235) +10 lbs x 15, 15

Chin Ups
BW (235) x 12, 9

That's a 1 rep PR on chin ups :)

ELmx479
06-10-2010, 10:54 AM
You really came alone way with the chins!! Nice progress. I will have to show you up now :strong:

Off Road
06-10-2010, 11:01 AM
I will have to show you up now :strong:
No Fair...No fair...:indian:

tnathletics2b
06-11-2010, 06:03 AM
Ah, good idea on the drop set- I will have to do the same! Don't think I am going to let you one up me!

brihead301
06-11-2010, 06:57 AM
After looking at some of the numbers that you crazy bastards are squatting, it makes me feel like a huge vagina....I've been at it for 5 years now (squatting that is), and I'm still struggling to get to 315 with decent form!!!

Good stuff, enjoy the deload!

Off Road
06-11-2010, 07:13 AM
Ah, good idea on the drop set- I will have to do the same! Don't think I am going to let you one up me!
I only do it to let you know I'm right on your heels :)


After looking at some of the numbers that you crazy bastards are squatting, it makes me feel like a huge vagina....I've been at it for 5 years now (squatting that is), and I'm still struggling to get to 315 with decent form!!!

Good stuff, enjoy the deload!
I've been at it longer than you. It's nothing but time and consistency. In another year or two we'll both be squatting a lot more.

Off Road
06-11-2010, 11:59 AM
Fri June 11, 2010

Rack Pulls
300 lbs x 15, 15

Sit-ups
BW x 15, 15

Notes:
This was the last day of the deload. I broke in the new exercise; rack pulls. I think I have a plan for next cylce that will allow me to do a three day routine and still recover adequately. I'm going to at least give it a try ...

Day 1:
Standing Press
Bar Dips
Chin-ups

Day 2:
Squats
Forward Sled Pulls
Heelraise

Day 3:
Bench/Incline (alternate)
1 Arm Db Rows
Barbell Curls

Day 4:
Rack Pulls (18")
Backward Sled Pulls
Weighted Sit-ups

StLRPh
06-11-2010, 12:38 PM
I think I have a plan for next cylce that will allow me to do a four day routine and still recover adequately. I'm going to at least give it a try ...

I did every other day for a month or so and it usually worked really well for me. How are you breaking it up?

Off Road
06-11-2010, 01:28 PM
I did every other day for a month or so and it usually worked really well for me. How are you breaking it up?

Probably going to do it Sun, Tues, Thur, Fri. I basically split the lower and upper days in half and spread them over four days. It still ends up being two uppers and two lowers a week, but with less intensity on any given day.

-JM-
06-11-2010, 01:46 PM
Sessions look rock solid mate. You have one hell of a squat. I like that set up you noted further up too. Even if that was too much at four days per week, what about 2 on, 2 off?

Off Road
06-11-2010, 02:43 PM
Sessions look rock solid mate. You have one hell of a squat. I like that set up you noted further up too. Even if that was too much at four days per week, what about 2 on, 2 off?
Thanks, that could be an option too.

rbtrout
06-13-2010, 09:14 AM
Great journal, OffRoad. I found myself with more time this morning than I thought, so I figured to read and post a bit. After reading 2 journals, I don't have any more time.

Any way, great job, keep it going. I was curious about HCT and seeing how you're doing, it looks quite positive. Keep up the great work, buddy.

KGM
06-13-2010, 02:23 PM
I like rack pulls.

Clover
06-13-2010, 09:27 PM
Nice progress on those chin ups. What was that program you were using before that helped increase them?

Brian C
06-14-2010, 07:43 AM
New split looks good bro. Great numbers lately

Off Road
06-14-2010, 08:00 AM
Great journal, OffRoad. Any way, great job, keep it going. I was curious about HCT and seeing how you're doing, it looks quite positive. Keep up the great work, buddy.
Thanks Fish-god. If I can get my lower body strength anywhere near yours, I'd be a happy camper.


I like rack pulls.
This will be my first big push with them...we'll see how it goes.


Nice progress on those chin ups. What was that program you were using before that helped increase them?
http://www.wannabebig.com/training/bodybuilding/leave-lat-pull-down-land-and-build-a-bigger-back/


New split looks good bro. Great numbers lately
Thanks Brian. Looks like you've been getting a good start on HCT-12 yourself.

Off Road
06-14-2010, 11:24 AM
Start of Cycle 2

Mon June 14, 2010

Strict Military Press
Bar x 3
65 lbs x 6
95 lbs x 6
115 lbs x 6
135 lbs x 6
165 lbs x 6 +2 +2 +2

Weighted Chin-ups
BW x 6
+10 lbs x 6
+25 lbs x 6 +2 +2 +2

Lying Triceps Extension
65 lbs x 6
95 lbs x 6
125 lbs x 6 +2 +2 +2

Notes:
This was a nice start to the second cycle. The +2's on the press were brutal, brutal, brutal!!! I'm really happy with the progress on the chin-ups. I can really feel my back engaging when I pull, nice. The triceps extensions were painful on my elbows today. I might change that exercise...

StLRPh
06-14-2010, 12:35 PM
The chins are getting more impressive every week!

bhsf2006
06-14-2010, 01:22 PM
Looking pretty strong for an old guy :)

ELmx479
06-14-2010, 07:15 PM
Start of Cycle 2

Mon June 14, 2010

Strict Military Press
Bar x 3
65 lbs x 6
95 lbs x 6
115 lbs x 6
135 lbs x 6
165 lbs x 6 +2 +2 +2

Weighted Chin-ups
BW x 6
+10 lbs x 6
+25 lbs x 6 +2 +2 +2

Lying Triceps Extension
65 lbs x 6
95 lbs x 6
125 lbs x 6 +2 +2 +2

Notes:
This was a nice start to the second cycle. The +2's on the press were brutal, brutal, brutal!!! I'm really happy with the progress on the chin-ups. I can really feel my back engaging when I pull, nice. The triceps extensions were painful on my elbows today. I might change that exercise...

Really good session, Maybe try dumbbells for your triceps.

fixationdarknes
06-14-2010, 10:35 PM
Nice work overall man. Good luck with the revised routine. I've never done Rack Pulls before. Do you think they're something that could benefit me at some future point? I have just been doing regular Squats and Deads for a while now. Not that I'm complaining though... they are great!

Off Road
06-15-2010, 04:55 PM
The chins are getting more impressive every week!
Thanks, they are quickly becoming "not terrible."


Looking pretty strong for an old guy :)
Thanks, Goot try to keep up with you young bucks :)


Really good session, Maybe try dumbbells for your triceps.
Good suggestion, but dumbbells are such a pain to change weight on. I might try narrow grip bench or bench dips.


Nice work overall man. Good luck with the revised routine. I've never done Rack Pulls before. Do you think they're something that could benefit me at some future point? I have just been doing regular Squats and Deads for a while now. Not that I'm complaining though... they are great!
I've never really done rack pulls before either. I'll let you know how they work out.

muscle_g
06-15-2010, 04:57 PM
Finally found your log lol. What is HCT training?

Off Road
06-15-2010, 04:59 PM
Tues June 15, 2010

Elliptical x 12 minutes

Notes:
I'm not pushing too hard with the cardio, just enough to get a little work in. On another note, I stepped on the scale today, I'm sitting right at 230 lbs (mid day). That's down from 245 lbs when I started Daniel's nutrition guidelines, so that's a 15 lb loss over-all. Okay, that's a sloooow diet, but everything is heading in the right direction, less weight and more strength. Cool!

Joe Black
06-16-2010, 02:49 AM
less weight and more strength = very cool :) Good job mate.

brihead301
06-16-2010, 07:06 AM
15 lbs. weightloss....damn!!!! You must be definately noticing a difference in your body composition. Do you have an overall weight goal?

Off Road
06-16-2010, 07:24 AM
less weight and more strength = very cool :) Good job mate.
Thanks Daniel. Too bad it took me such a long time to accomplish (8 months). But, progress is progress no matter how long it takes. What is that, like 1/2 lb a week -- :)


15 lbs. weightloss....damn!!!! You must be definately noticing a difference in your body composition. Do you have an overall weight goal?
Thanks Bri. My goal is to get down to 220 lbs. My stomach is fairly tight at 220, not lean but not jiggly. Maybe ANOTHER 8 months -- LOL

J.C.
06-16-2010, 08:43 AM
The weight loss must really help with the chins.

Good work as always. I've just got the internet in my new house so now I can get back to keeping up with the journals again. I've got to keep an eye on the strong guys, its good for my motivation.

PIERCEY
06-16-2010, 01:42 PM
thats some crazy pressing OR!

Off Road
06-16-2010, 03:48 PM
The weight loss must really help with the chins.
Ya, I'm sure it helps a lot.


Good work as always. I've just got the internet in my new house so now I can get back to keeping up with the journals again. I've got to keep an eye on the strong guys, its good for my motivation.
I'm glad you got the internet figured out. It'll be good having you around more.


thats some crazy pressing OR!
Thanks PIERCEY, I hope to get the numbers up there while still being super strict.

Off Road
06-16-2010, 03:56 PM
Wed June 16, 2010

Stiff Leg Deadlift
135 lbs x 6
185 lbs x 6
225 lbs x 6
275 lbs x 6
325 lbs x 6 +2 +2 +2

Backwards Sled Pulls
160 lbs x 6 laps

Sit-ups
BW x 15 +5 +5 +5

Notes:
The stiffies felt strong today, I think I'll be making some good progress with them. I decided not to do the rack pulls because Tom said they will bend my bar. I'll wait until I build some boxes or get a new bar. The sled pulls were done in the grass and each lap was 125 feet long.

Off Road
06-17-2010, 08:21 AM
Finally found your log lol. What is HCT training?
Wow, sorry "G", I completely missed this post.
HCT-12 = http://www.wannabebig.com/cat/hypertrophy-cluster-training-hct-12/

StLRPh
06-17-2010, 09:31 AM
Doing very well with everything. The change of pace certainly seems to suit you. Any estimates on how long you're planning on using HCT?

Off Road
06-17-2010, 01:38 PM
Doing very well with everything. The change of pace certainly seems to suit you. Any estimates on how long you're planning on using HCT?
I will stick with it for at least 3 cycles to see how it's working. If it's still working, I'll stick with it much longer. I just think you need to give a routine a few months to give it a full analysis.

J.C.
06-17-2010, 05:03 PM
Wed June 16, 2010

Stiff Leg Deadlift
135 lbs x 6
185 lbs x 6
225 lbs x 6
275 lbs x 6
325 lbs x 6 +2 +2 +2

The stiffies felt strong today, I think I'll be making some good progress with them.

I'm sure you will. I'm interested in how you progress on these.

I've often read how much potential for strength the glutes and hamstrings have and how everyone can push them much harder. The stiff-leg deadlifts were the biggest revelation for me during my first cycle. I started cautiously but got up to 265lbs by the end and still felt strong. It just seems like one of those lifts that keeps on giving.

Off Road
06-18-2010, 08:23 AM
I've often read how much potential for strength the glutes and hamstrings have and how everyone can push them much harder.
I've always had a fear of pushing them too hard because of my back injury. But lately they just feel natural and safe so I've decided to realy push them. I'm hoping they'll catch up to my squat some day. They certainly give me more confidence when squatting.

rbtrout
06-18-2010, 08:49 AM
When I didn't really do much hammie work, my squat was only OK (400 +/-). Once I started really training the hammies, my squat (and dead) numbers went way up. If you want to pull or squat big, hammie work is a necessity.

Good work on the SLDLs, OR.

rbtrout
06-18-2010, 08:50 AM
Looking pretty strong for an old guy :)

That's MISTER OLD GUY, to you.

Kiff
06-18-2010, 09:11 AM
Liking the SLDL mate i am going to swap to them in 5 weeks i think chop it up a bit :) Great effort as always dude.

Off Road
06-18-2010, 11:15 AM
When I didn't really do much hammie work, my squat was only OK (400 +/-). Once I started really training the hammies, my squat (and dead) numbers went way up. If you want to pull or squat big, hammie work is a necessity.
We'll see if it has good carry-over. Right now it's giving more confidence not to get stuck in the hole.


That's MISTER OLD GUY, to you.
Must respect the elders :evillaugh:


Liking the SLDL mate i am going to swap to them in 5 weeks i think chop it up a bit :) Great effort as always dude.
Thanks Kiff. I'm really enjoying them right now. They should really take off having a day of their own.

Off Road
06-18-2010, 11:26 AM
Fri June 18, 2010

Weighted Bar Dips
BW (230) x 6
+50 lbs x 6
+70 lbs x 6
+95 lbs x 6 +2 +2 +2

1 Arm Db. Row
(Warm-ups not posted)
135 lbs x 6 +2 +2 +2

Barbell Curls
(Warm-ups not posted)
105 lbs x 6 +2 +2 +2

Notes:
Everything is feeling amazing right now. My body definitely likes abbreviated workouts, three times a week. My strength seems to do the best on that frequency. The dips were really tough and I really had to grind out those clusters. The rows felt easy, I need a better dumbbell handle that I can put more weight on. The curls were... well... just curls -- Haha

fixationdarknes
06-18-2010, 11:53 AM
Dips and rows lookin' hawt dude. And on a side note, I think I've come to like dips more than benching too. Plus, not having to depend on a spotter is always nice.

Clover
06-18-2010, 03:05 PM
Really nice lifting Off Road. 135 lb dumbbell rows are crazy strong!