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Off Road
08-02-2010, 11:10 PM
I've been nursing a few minor injuries, so I'm starting off a little slow and easy...

5/3/1 - Cycle 1 - Week 2

Military Press
60 lbs x 5
75 lbs x 5
90 lbs x 5
105 lbs x 3
120 lbs x 5
135 lbs x 12

Bar Dips
+2.5 lbs x 10
+2.5 lbs x 10
+2.5 lbs x 10

Chin-Ups
BW x 6
BW x 5
BW x 5

Notes:
I know it's a little light, but I've been nursing some back pain, elbow pain, and heel pain. I'm feeling my age I guess. But never fear, I'll build up the weights quickly enough and I know 5/3/1 will get me back there. Tomorrow, dead-lifts...

Joe Black
08-03-2010, 12:40 AM
Glad to hear you are starting softly, no sense in not letting those injuries heal!

Joe Black
08-03-2010, 12:40 AM
Hey, also any chance you can get the newsletter stuff to me by Tues from now on?

Off Road
08-03-2010, 01:18 AM
Sure thing. I'll get the newsletter stuff to you later today

-JM-
08-03-2010, 01:20 AM
Best of luck getting back to full fitness soon mate!

No more HCT12?

Coke
08-03-2010, 02:52 AM
Good deal on getting back on track, you will be on par before too long bro.

StLRPh
08-03-2010, 06:40 AM
Good stuff OR. At your advanced age you gotta be smart :clown:

Off Road
08-03-2010, 07:44 AM
Thanks for checking in guys. I had fun on HCT-12 and noticed a little size added to the upper body. But I did not have any strength breakthroughs on it and felt kind of stuck. Since I am not a bodybuilder I thought I'd return to 5/3/1 which has given me consistant strength gains throughout. Plus I like the pre-programmed progression schemes better than auto-regulation.

SCmmaFAN
08-03-2010, 07:58 AM
Welcome back to the dark side of 5/3/1!

How many days a week are you going to be lifting?

ELmx479
08-03-2010, 07:08 PM
Glad to see you got a new journal going. Maybe I will be back on 5/3/1 in a few months to see if I can keep my bench ahead of your OH Press, haha.

muscle_g
08-04-2010, 02:46 PM
Good to see you back in this section!!

Off Road
08-04-2010, 10:10 PM
Thanks for the welcome back guys...

5/3/1 - Cycle 1 - Week 2

Wednesday August 4, 2010

Squats
125 lbs x 5
160 lbs x 5
190 lbs x 5
220 lbs x 3
250 lbs x 3
285 lbs x 5

Squats
160 lbs x 10
160 lbs x 10
160 lbs x 10
160 lbs x 10
160 lbs x 10

S.l.d.l.
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10

-JM-
08-05-2010, 05:14 AM
^ Ouch!!

BBB is a killer! To the 'T' OR. Solid session.

Zorachus
08-05-2010, 06:02 AM
Nice your going the BBB style :) I find that to really be the best 5/3/1 routine. The 5 x 10 @ 50% cam be brutal, especially that last 5th set can be pretty taxing. I definitely feel it the next day.

Off Road
08-05-2010, 06:15 AM
I figured that if I couldn't hit the heavy weights just yet, I'd at least get in some volume.

brihead301
08-05-2010, 06:20 AM
Welcome back man. What are your thoughts on the HCT-12 for the time you were running it?

Off Road
08-05-2010, 06:43 AM
Welcome back man. What are your thoughts on the HCT-12 for the time you were running it?

I thought it was a great routine for hypertrophy. I was able to put a little bit of size on my upper body in a pretty short period of time. The only problem was that my lifts weren't really gaining, but that was mostly my fault. I couldn't get used to the auto-reghulation; I was either working out too close to failure or not close enough. I like planned progression better, so I came back to 5/3/1.

Time+Patience
08-05-2010, 07:29 AM
I couldn't get used to the auto-reghulation; I was either working out too close to failure or not close enough. I like planned progression better, so I came back to 5/3/1.

Auto-regulation seems to be an area that some people just can't get comfortable with. I've become a fan of the auto-regulation, even though I didn't know that it was called auto-regulation at the time. I definitely can see the benefit of knowing all of the weights that you'll be working out with for weeks ahead. It's nice 3 days before a workout and being able to mentally prepare myself for my all out rep set with 400 lbs or whatever the weight may be.

StLRPh
08-05-2010, 07:57 AM
Good lord that's a lot of reps!

Tom Mutaffis
08-05-2010, 08:43 AM
It is always nice to try out new programs and find out what works or does not work for you.

What type of injuries are you trying to work around?

Off Road
08-05-2010, 09:44 AM
What type of injuries are you trying to work around?

Elbow pain, heel pain, and my usual back problems that I've had for many years.

The back pain will take care of itself as long as I don't go too heavy too soon. The heel pain has improved significantly, it was caused by squatting in crappy/soft shoes. The elbow pain seems to be the longest lasting right now.

Kiff
08-05-2010, 11:21 AM
OR, i am sorry to see you leave HCT and to hear about all your niggles mate.

Hope they all fix soon enough, enjoy your return to 5/3/1 i am thinking of trying it come christmas, HCT is working well for me at the moment so no problem there on my part...

Best of luck mate.

Kiff

KoSh
08-05-2010, 12:18 PM
Glad to have you back in this journal section. I'll remember to check your journal now :P

LuNa
08-05-2010, 02:06 PM
Good to see you back at 5/3/1 OR and back in this session. Ill be tagging along as usual :)

J.C.
08-07-2010, 11:12 AM
You have a good audience already. Don't disappoint us!

Off Road
08-08-2010, 07:33 AM
Thanks for all the support guys. I have been super busy lately with my four wheeling trips and I've been slacking on the posts. So here's a quick update...

Fri Aug 6, 2010

Bench Press
90 lbs x 5
115 lbs x 5
135 lbs x 5
155 lbs x 3
180 lbs x 3
200 lbs x 8

Bench Press
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10

Barbell Rows
145 lbs x 10
145 lbs x 10
145 lbs x 10
145 lbs x 10
145 lbs x 10

Notes:
My back is feeling great, so next cycle I will start pushing the squats and deads a little harder. My heel is also feeling great. My elbow is still a little tender but getting better. Deadlifts later today, nothing crazy, just getting the work in.

Zorachus
08-08-2010, 07:58 AM
BBB is the best 5/3/1...so how many days you lifting with this routine ? 3 or 4 ?

I do find the BBB method to be pretty taxing. Tires me out the day after.

Zorachus
08-08-2010, 10:47 AM
But 3 days doesn't allow for all four main lifts ( Bench, OH Press, Deadlift, Squat ) to be hit once a week. Not sure when I should hit Squat and Deadlifts ? Maybe alternate every other week ? One week do Squat 5/3/1 + Deadlift 5x8@50%, the same day. Then the next week hit Deadlift 5/3/1 and Squat 5x10@50% same day ?

StLRPh
08-08-2010, 12:10 PM
Doing well as always. Good to hear the aches and pains are improving

Off Road
08-08-2010, 07:30 PM
BBB is the best 5/3/1...so how many days you lifting with this routine ? 3 or 4 ?

I do find the BBB method to be pretty taxing. Tires me out the day after.
BBB is great. Nothing like keeping things basic, heavy, and adding a little volume. I'll be doing three days a week.


But 3 days doesn't allow for all four main lifts ( Bench, OH Press, Deadlift, Squat ) to be hit once a week. Not sure when I should hit Squat and Deadlifts ? Maybe alternate every other week ? One week do Squat 5/3/1 + Deadlift 5x8@50%, the same day. Then the next week hit Deadlift 5/3/1 and Squat 5x10@50% same day ?
Read the book :clown:


Doing well as always. Good to hear the aches and pains are improving
Thanks, things are getting better every day.

Off Road
08-08-2010, 07:33 PM
Sun Aug 8, 2010

5/3/1 - Cycle 1 - Week 2

Deadlift
145 lbs x 5
180 lbs x 5
215 lbs x 5
250 lbs x 3
290 lbs x 3
325 lbs x 5

Deadlift
180 lbs x 10
180 lbs x 10
180 lbs x 10
180 lbs x 10
180 lbs x 10

Sit-Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Notes:
Just getting back into the swing of things. Feeling good.

StLRPh
08-09-2010, 08:29 AM
76 reps of Deadlift is insane :omg:

J.C.
08-09-2010, 10:37 AM
Lots and lots of reps there. Great work. Great way to practice the movement too.

I feel I owe it to Daniel to rinse all I can out of HCT-12 but I tested my deadlift today after maybe 4 months of no deadlifting (2 months of no deads while on HCT-12) and was a bit disheartened. It's like I've forgotten how to do regular deads.

What you did above looks exactly like what I need. Lots of volume and lots of practice pulling the bar from the floor.

Coke
08-09-2010, 11:29 AM
Serious stuff with those deads, nice situps too.

SCmmaFAN
08-09-2010, 12:16 PM
Big deadlifting there, OR! You must be feeling a lot better.

SCmmaFAN
08-09-2010, 12:18 PM
But 3 days doesn't allow for all four main lifts ( Bench, OH Press, Deadlift, Squat ) to be hit once a week. Not sure when I should hit Squat and Deadlifts ? Maybe alternate every other week ? One week do Squat 5/3/1 + Deadlift 5x8@50%, the same day. Then the next week hit Deadlift 5/3/1 and Squat 5x10@50% same day ?

Oh yes it does....LOL. You can do it on two days a week too.

LuNa
08-10-2010, 01:17 AM
WOW! Amazing deadlift session which makes me miss 5/3/1. I used to love the volume work on deadlifts with short rest. Great work OR!

muscle_g
08-10-2010, 03:50 PM
Strong Pulls! What kind of routine are you on now?

Kiff
08-10-2010, 03:53 PM
Great Deads mate enjoy.

Off Road
08-10-2010, 07:06 PM
76 reps of Deadlift is insane :omg:
Made me really hungry :)


Lots and lots of reps there. Great work. Great way to practice the movement too.

I feel I owe it to Daniel to rinse all I can out of HCT-12 but I tested my deadlift today after maybe 4 months of no deadlifting (2 months of no deads while on HCT-12) and was a bit disheartened. It's like I've forgotten how to do regular deads.

What you did above looks exactly like what I need. Lots of volume and lots of practice pulling the bar from the floor.
Exactly why I chose the Boring but Big routine. I needed to just do the main lifts and get good at doing them again. Wring out that HCT. I saw some nice size gains from it. Not huge mind you, but noticable.


Serious stuff with those deads, nice situps too.
Thanks Coke.


Big deadlifting there, OR! You must be feeling a lot better.
Thanks, I am feeling much, much better.


WOW! Amazing deadlift session which makes me miss 5/3/1. I used to love the volume work on deadlifts with short rest. Great work OR!
I like it too. It makes me sooooo hungry :)


Strong Pulls! What kind of routine are you on now?
5/3/1 Boring but Big.


Great Deads mate enjoy.
Thanks Kiff. I need to get back over to the HCT journals and check on you guys getting "buffed."

Off Road
08-10-2010, 07:13 PM
Tues Aug 10, 2010
5/3/1 - Cycle 1 - Week 3

Military Press
60 lbs x 5
75 lbs x 5
90 lbs x 5
120 lbs x 5
140 lbs x 3
155 lbs x 10 (really got after it today)

Military Press
90 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 7 (burnt out)

Chin-Ups
BW (230 lbs) - 26 singles

Notes:
I really got after it today and felt good about the presses. I've returned to the "Leave Lat Pull Down Land" workout to get my chinning super powers back. Thursday is squat day, can't wait.

SCmmaFAN
08-11-2010, 08:01 AM
10 reps on the 5/3/1 week??? It's no wonder you were burned out on the 5th set of BBB. Very impressive work OR! :bow:

StLRPh
08-11-2010, 08:05 AM
Very solid chins (and presses obviously)

brihead301
08-11-2010, 08:57 AM
I think I have complimented you on your superhuman OH pressing enough in your journals, so I'm not going to compliment you this time on that awesome 155 x 10 press....sorry dude, just not gonna do it.

Nice chins though!

Clover
08-11-2010, 04:17 PM
Nice job getting right back into it Off Road!

Zorachus
08-12-2010, 06:54 AM
OR, are you doing the program every other day ? Or a strict 4 days per week ?

I was thinking of sticking to a strict schedule working out only 3 days per week, of like Sun/Tue/Thur & then Sun again, and cycle through all 4 lifts days, opinion ?

Time+Patience
08-12-2010, 07:33 AM
Question for you: are you increasing the bar speed on the back off sets for the major lifts? What benefits have you found from the back-off sets of 5x10 on those same major lifts? It sounds like the repetition of things is a major benefit, but anything you can add I'd appreciate to listen to (well read).

Off Road
08-12-2010, 01:34 PM
10 reps on the 5/3/1 week??? It's no wonder you were burned out on the 5th set of BBB. Very impressive work OR! :bow:
Thanks SC, it was a lot of work but I got through it pretty easily.


Very solid chins (and presses obviously)
Thanks man, the HCT didn't do much for my chin-ups, so I want to give them a kick-start.


I think I have complimented you on your superhuman OH pressing enough in your journals, so I'm not going to compliment you this time on that awesome 155 x 10 press....sorry dude, just not gonna do it.

Nice chins though!
Haha- Thanks for that Bri.


Nice job getting right back into it Off Road!
Thanks Clover, can't keep me down too long.


OR, are you doing the program every other day ? Or a strict 4 days per week?
I'm going to stick to a fairly strict 3 days a week. But I stay flexible and could go to 4 days or even 2 days if the need arises.


Question for you: are you increasing the bar speed on the back off sets for the major lifts? What benefits have you found from the back-off sets of 5x10 on those same major lifts? It sounds like the repetition of things is a major benefit, but anything you can add I'd appreciate to listen to (well read).
I do the back-down sets fast, yes. I am mostly doing it to get more practice with excellent form, increase the volume, and keep things simple. I was told once by David Maurice that the body can really only make major improvements on 6 to 8 lifts during a given cycle. . And if you think about it, when you include too much, things slow down a lot...So, 8 lifts it is (6 major lifts and 2 accessory lifts) :)

Off Road
08-12-2010, 06:19 PM
5/3/1 - Cycle 1 - Week 3

Squats
125 lbs x 5
160 lbs x 5
190 lbs x 5
235 lbs x 5
270 lbs x 3
300 lbs x 15

Squats
190 lbs x 10
190 lbs x 10
190 lbs x 10
190 lbs x 10
190 lbs x 10

Good Mornings
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Bar x 10

Notes:
My traps hurt so bad from the bar digging in for all those reps...ouch. Otherwise, it was a good workout. I felt a little weak decending into the hole, but felt strong driving out of it. I decided to add goodmornings as my accessory lift to try and fix it. Since it's a new exercise, I'm starting light and working on form. Time for a BIG dinner and three scoops of Nitrean :)

StLRPh
08-12-2010, 06:48 PM
Good lord that's a lot of squatting :drooling:

chevelle2291
08-12-2010, 07:01 PM
300x15....

Wow.

I haven't even attempted good mornings in such a long time. What's the benefit? More lower back stability/strength. I could certainly use some of that.

SCmmaFAN
08-12-2010, 07:30 PM
Off Road, you must be toying with us on your 5/3/1. 300x15 is insane!!! I like Good Mornings too, even though I'm still new to them. I'm doing those on my deadlift day.

Zorachus
08-13-2010, 06:31 AM
Dude 300lbs x 15 WTF

On my 5/3/1 last sets I am lucky if I can push half those reps, maybe 8 at most, and then be puking.

How do you like the BBB style so far ? I am loving it, been on it for only like 6 weeks, but it is awesome. How long you plan to stay on it ?

PIERCEY
08-13-2010, 01:15 PM
300x15! Thats impressive

Off Road
08-13-2010, 03:07 PM
Good lord that's a lot of squatting :drooling:


300x15....

Wow.

I haven't even attempted good mornings in such a long time. What's the benefit? More lower back stability/strength. I could certainly use some of that.


Off Road, you must be toying with us on your 5/3/1. 300x15 is insane!!! I like Good Mornings too, even though I'm still new to them. I'm doing those on my deadlift day.


Dude 300lbs x 15 WTF

On my 5/3/1 last sets I am lucky if I can push half those reps, maybe 8 at most, and then be puking.

How do you like the BBB style so far ? I am loving it, been on it for only like 6 weeks, but it is awesome. How long you plan to stay on it ?


300x15! Thats impressive

Thanks guys. It felt really good to push the squat again after a few weeks of taking it easy. I wanted 20 reps, but I was huffing pretty hard at 15, so I wanted to save some for the drop sets. Not really sure why I chose Good Mornings for my accessory movement, other than I see all the power lifters are doing them. I figured I'd try to be one of the cool kids :)

-JM-
08-13-2010, 03:11 PM
Like everyone said. Tonked that last set OR. That is super impressive. Then a million reps afterwards. Talk about a transition. You loved your abreviated sessions once upon a time ago, eh?

ELmx479
08-13-2010, 05:01 PM
Nice session man, doing 190 after that set probably felt like doing bw squats. Good Mornings are a good choice. I have been doing them for some time now and they hit the hamstrings and low back really well.

joey54
08-13-2010, 07:31 PM
I got a lot of work to do! Keep up the inspiration.

Off Road
08-14-2010, 07:30 AM
Like everyone said. Tonked that last set OR. That is super impressive. Then a million reps afterwards. Talk about a transition. You loved your abreviated sessions once upon a time ago, eh?
Thanks Flynn, still "sort of" abbreviated when you think it's two exercises and 5 or 6 work sets.


Nice session man, doing 190 after that set probably felt like doing bw squats. Good Mornings are a good choice. I have been doing them for some time now and they hit the hamstrings and low back really well.
Thanks EL, the first couple of sets with 190 felt light. After that they felt like death.


I got a lot of work to do! Keep up the inspiration.
Thanks Joey, I think I still have several good years left in me - Haha

Off Road
08-14-2010, 07:32 AM
I don't often get DOMs, probably because I keep the volume under control. But I sure have the DOMs today. I've got a five mile hike in the mountains planned tomorrow. That's going to suck with my quads screaming at me. Hopefully they'll get loose after a couple of miles.

ELmx479
08-14-2010, 08:31 AM
I don't often get DOMs, probably because I keep the volume under control. But I sure have the DOMs today. I've got a five mile hike in the mountains planned tomorrow. That's going to suck with my quads screaming at me. Hopefully they'll get loose after a couple of miles.

Do you have a foam roller? That will do wonders for your quads and IT band after squats.

joey54
08-14-2010, 09:50 AM
The walk may help after the initial pain. Get a good stretch in.

Off Road
08-14-2010, 06:31 PM
Do you have a foam roller? That will do wonders for your quads and IT band after squats.

I may try a PVC roll tonight and in the morning.


The walk may help after the initial pain. Get a good stretch in.

That's what I was thinking. The first mile might be tough, but I'm sure I'll loosen up.

Off Road
08-14-2010, 06:36 PM
5/3/1 - Cycle 1 - Week 3

Bench Press
90 lbs x 5
115 lbs x 5
135 lbs x 5
170 lbs x 5
190 lbs x 3
215 lbs x 12

Bench Press
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10

1 Arm Db Row
160 lbs - 12 sets of 2 reps

Notes:
Another good one today. I decided to throw this in today and end the cycle here. That gives me all next week to deload. It's my first week of school (I'm a teacher) and it should be stressful. Plus, it puts everything back on a nice weekly schedule. So next week is deload (sad and boring).

StLRPh
08-14-2010, 06:47 PM
Strong showing on your first cycle back to 5/3/1

Off Road
08-14-2010, 07:30 PM
Strong showing on your first cycle back to 5/3/1
Thanks man. It feels so good to be back on a solid strength routine. The wife has even been calling me "Muscle Man" lately :) ...good things are bound to come of that!!!

SCmmaFAN
08-14-2010, 07:40 PM
A real solid bench press effort! You timed everything perfectly with your deload week and school starting back up.

BTW: what do you teach?

Off Road
08-14-2010, 08:16 PM
BTW: what do you teach?
I teach Independent Studies, Grades 7-12, at the Alternative Education Center.

chevelle2291
08-14-2010, 08:53 PM
Thanks man. It feels so good to be back on a solid strength routine. The wife has even been calling me "Muscle Man" lately :) ...good things are bound to come of that!!!

Do you find yourself regretting your cycle of HCT-12 at all? How big of a hit did you take strength-wise?

Off Road
08-14-2010, 09:17 PM
Do you find yourself regretting your cycle of HCT-12 at all? How big of a hit did you take strength-wise?

My strength took a hit because of some small injuries. I liked HCT-12 and thought it was good for hypertrophy. I just like programmed progression better. I think the lead-up, build-up, ramping, or whatever you want to call it is very important for developing strength.

PIERCEY
08-15-2010, 05:09 PM
I love the DB rows OffRoad. Strong lifting.

Off Road
08-15-2010, 07:34 PM
Thanks Piercey.

I went and did the 5 mile hike today. I was happy that the squat DOMs were pretty much gone. It was a beautiful day and the hike wasn't too vigerous. But I was so sore afterwards. I felt like an 80 year old man when I finally got home after driving for an hour. Dang these DOMs. I'm glad it doesn't happen all too often.

KoSh
08-15-2010, 07:50 PM
Great, great, great work. I admire the work you put in. I hope when I'm a little older I'm trucking (pardon the pun) along like you.

Off Road
08-16-2010, 09:26 PM
Thanks Kosh, I hope to be even stronger when I hit 50 :)


Mon Aug 16, 2010

5/3/1 - DELOAD

Military Press
60 lbs x 10
75 lbs x 10
90 lbs x 10

Chin-ups
BW - 26 singles

Notes:
Deload...blah, blah, blah...boring...just got it done :)

StLRPh
08-17-2010, 06:26 AM
enjoy the deload and the start of classes

brihead301
08-17-2010, 06:46 AM
Haha, OR you have always had a RIDICULOUS squat....I remember when I first started following your journal, and you were doing the 20 rep squat routine....you were pretty close to 405 x 20 if I recall.

You are not human!

Off Road
08-17-2010, 07:18 AM
enjoy the deload and the start of classes
Thanks StL, I'm looking forward to a successful year for my students and my lifting.


Haha, OR you have always had a RIDICULOUS squat....I remember when I first started following your journal, and you were doing the 20 rep squat routine....you were pretty close to 405 x 20 if I recall.

You are not human!
Thanks Bri, it was actually right around 350x20. That seems to be my max before things start to fall apart. I've been there several times and just can't seem to get past it.

Off Road
08-17-2010, 07:30 AM
Some things I'm considering...

I'm thinking of giving four days a week a try until it either burns me out or I see that I can handle it.

I'm thinking of reducing the 5x10 drop sets to 3x10 with a slightly higher percentage. I'll keep the accessory lift at 5x10.

I'm thinking of bulking (very slowly) until February, at which time I'll do a serious cut down to 12%.

I'm thinking of adding my conditioning stuff in after the second cycle and I see that things are going smoothly.

StLRPh
08-17-2010, 08:28 AM
:idea::idea::idea: That's a lot of thinking :)

SCmmaFAN
08-17-2010, 08:32 AM
I teach Independent Studies, Grades 7-12, at the Alternative Education Center.

That sounds like an intense area to teach.


Some things I'm considering...

I'm thinking of giving four days a week a try until it either burns me out or I see that I can handle it.

I'm thinking of reducing the 5x10 drop sets to 3x10 with a slightly higher percentage. I'll keep the accessory lift at 5x10.

I'm thinking of bulking (very slowly) until February, at which time I'll do a serious cut down to 12%.

I'm thinking of adding my conditioning stuff in after the second cycle and I see that things are going smoothly.

I was thinking about the four days a week for my next cycle. It will really put a damper on things because going three times can be trying enough on my schedule. I've thought about doing three days a week with a one of the days having two main lifts. I don't know how well this will work.

Off Road
08-17-2010, 08:37 AM
I've thought about doing three days a week with a one of the days having two main lifts. I don't know how well this will work.

I've thought about that in the past. I would have done something like:

Monday:
OH Press
Chinups
Triceps

Thursday:
Bench
Rows
Biceps

Friday:
Squat
Dead lift
Abdominals

Off Road
08-17-2010, 10:39 AM
Tues Aug 17, 2010

5/3/1 - DELOAD

Dead lift
145 lbs x 10
180 lbs x 10
215 lbs x 10

Notes:
Just enough to break a sweat.

-JM-
08-17-2010, 01:31 PM
Monday:
OH Press
Chinups
Triceps

Thursday:
Bench
Rows
Biceps

Friday:
Squat
Dead lift
Abdominals

That looks pretty good. Nothing wrong with that at all IMHO.

Zorachus
08-18-2010, 08:20 AM
Some things I'm considering...

I'm thinking of giving four days a week a try until it either burns me out or I see that I can handle it.

I'm thinking of reducing the 5x10 drop sets to 3x10 with a slightly higher percentage. I'll keep the accessory lift at 5x10.

I'm thinking of bulking (very slowly) until February, at which time I'll do a serious cut down to 12%.

I'm thinking of adding my conditioning stuff in after the second cycle and I see that things are going smoothly.

That sounds pretty interesting. Your a tough dude so you can probably handle 4 days on 5/3/1 but when I tried 4 days a week a couple times over my last 10 months on 5/3/1 it just wore me down and got me sick both times. My body just got drained from pushing myself so hard every other day non stop.

I prefer the very strict schedule for myself. Always liked Sun/Tue/Thu 3 days a week but rotate the 4 lifts.

Doing the 5/3/1 every other day does sound like it might help build muscles faster less down time and all. But for me it is a big toll on the body after doing it a few weeks.

Zorachus
08-18-2010, 10:11 AM
I've thought about that in the past. I would have done something like:

Monday:
OH Press
Chinups
Triceps

Thursday:
Bench
Rows
Biceps

Friday:
Squat
Dead lift
Abdominals

That looks very interesting indeed. So on that LEG day doing both Squats and Deads, this still being a 5/3/1 routine, do you do both Squats and Deadlifts in 5/3/1, and then also the accessories of them of 5 x 10 @ 50% on both ?
Is that overkill on the legs, or ok ?

One thing I like about your schedule you list here, is your hitting each main lift once a week on the dot exactly, which I have read is perfect.

Off Road
08-18-2010, 12:40 PM
That sounds pretty interesting. Your a tough dude so you can probably handle 4 days on 5/3/1 but when I tried 4 days a week a couple times over my last 10 months on 5/3/1 it just wore me down and got me sick both times. My body just got drained from pushing myself so hard every other day non stop.

I prefer the very strict schedule for myself. Always liked Sun/Tue/Thu 3 days a week but rotate the 4 lifts.

Doing the 5/3/1 every other day does sound like it might help build muscles faster less down time and all. But for me it is a big toll on the body after doing it a few weeks.
I can probably handle it fine for a few cycles. But as the intensity grows, I've always needed to reduce the frequency. Luckily, when I feel the effects of over-working, I can drop the frequency and not be set back very far. Just comes with experience and keeping accurate journals.


That looks very interesting indeed. So on that LEG day doing both Squats and Deads, this still being a 5/3/1 routine, do you do both Squats and Deadlifts in 5/3/1, and then also the accessories of them of 5 x 10 @ 50% on both ?
Is that overkill on the legs, or ok ?

One thing I like about your schedule you list here, is your hitting each main lift once a week on the dot exactly, which I have read is perfect.
I haven't used the schedule before, but it is interesting. I would probably do the work sets for the Squats, then do a 3x10 with around 75%. For the Deadlift, I'd be tempted to do a Romanian or a Rack Pull as the main lift as the legs are bound to be beat up after the Squats. Depending on how my back felt, I might just stick with the work sets and skip the drop sets.

Zorachus
08-18-2010, 01:30 PM
I haven't used the schedule before, but it is interesting. I would probably do the work sets for the Squats, then do a 3x10 with around 75%. For the Deadlift, I'd be tempted to do a Romanian or a Rack Pull as the main lift as the legs are bound to be beat up after the Squats. Depending on how my back felt, I might just stick with the work sets and skip the drop sets.

I like that idea. My main thing I like is keeping the lifts exactly one week apart, doing it faster than that can lead to burnout and injury, but doing the 5/3/1 three days a week, means each lift is done longer than one week between, more like 9 or 10 days, which seems maybe too long a rest between the main compound lifts.

So I might try this new schedule myself. So then would be bulletproof strict every week, no mistaking what your doing :)

What is your opinion of this;

Sunday = OH Press 5/3/1..... + 5 x 10 @ 50%.....+ 5 x 10 Chinups.....+ Tricep Pushdowns HTC-12 method

Tuesday = LEG day; Squats 5/3/1..... + 3 x 10 @ 50%..... Deadlift 5/3/1....no Deads accesroies....Ab work...

Thursday = Bench 5/3/1.....bench 5 x 10 @ 50%.....Rows 5 x 10.....Bicep curls HTC-12 method.....

Rinse and repeat every week on the 5/3/1 cycle

SCmmaFAN
08-18-2010, 02:06 PM
Off Road/Zorachus,

I think I would hate my life if I had to Squat and Deadlift in the same session like I did on SS. Plus, I think it would take close to 1.5 hours to complete the session at the intensity I'm building up to.

The real reason on why I'm thinking about doing all of the lifts during the week is to complete two cycles of 5/3/1 before the last week in October. I will be on vacation during that week and it would fall on a deload week and I could perform BW exercises during this time. If I don't think I can make it work I'll just work around it somehow. Ultimately, I think I will burn out or over-train while being on my cut but I think it *might* work for a couple of cycles here and there.

Tuesday is generally out for me and Thursday is a tough go but I can make it work easier than Tuesday. I would like to not lift on the weekends too, if it is within reason. This is a personal preference not a requirement.

I was thinking of trying this core split, as I got the idea from the 5/3/1 book on one of the deload weeks and lifting twice a week section.

Monday:
Deadlift/OHP

Thursday:
Bench

Friday:
Squats

Maybe switch the Thursday/Friday core lifts. I would rather do M/W/F but I realize the extra recovery day is very crucial with a split like this.

Off Road
08-18-2010, 02:25 PM
That would work too.

Zorachus
08-18-2010, 03:23 PM
Off Road/Zorachus,

I think I would hate my life if I had to Squat and Deadlift in the same session like I did on SS. Plus, I think it would take close to 1.5 hours to complete the session at the intensity I'm building up to.


Monday:
Deadlift/OHP

Thursday:
Bench

Friday:
Squats

Maybe switch the Thursday/Friday core lifts. I would rather do M/W/F but I realize the extra recovery day is very crucial with a split like this.

Good post. I agree doing Squats and Deadlifts on the same day in the 5/3/1 method would kick my ass. I forgot but a couple years ago, I used to do Squats same time as OH Press day, and it seemed to workout fine, I just didn't do any Squat accessory work, suppose I could just keep it abbreviated though.

I like the mix of Deadlift and OH Press...And keep Squats to a separate day to get a full leg workout in.

Zorachus
08-18-2010, 03:50 PM
Sorry to go off topic Off Road :) I just value and appreciate your advice here, and well as the other good guys in here.

Plan to switch it up just a bit. I prefer to get the 4 main lifts in all in one week. But like to just workout three days per week, not four. Opinions wanted.

Sunday = Deadlift 5/3/1 + OH press 5/3/1.....OH press 4 x 10 @ 50%.....Chinups 5 x 10.....

Wednesday = Squats 5/3/1.....Squats 4 x 10 @ 50%.....Leg Curls 5 x 10.....

Thursday = Bench Press 5/3/1.....Bench 4 x 10 @ 50%.....Rows 5 x 10.....Barbell Curls HTC-12 Method

Off Road
08-18-2010, 04:46 PM
Looks fine to me, give it a try.

Time+Patience
08-18-2010, 04:51 PM
Some things I'm considering...

I'm thinking of giving four days a week a try until it either burns me out or I see that I can handle it.

I'm thinking of reducing the 5x10 drop sets to 3x10 with a slightly higher percentage. I'll keep the accessory lift at 5x10.

I'm thinking of bulking (very slowly) until February, at which time I'll do a serious cut down to 12%.

I think the 4 day split sounds good, I actually like the thought of just running it until you can't do it any longer.

The drop in sets with a higher weight should compensate quite well.

Lastly, go on ahead with the slight bulk. You know what it means to over-bulk, and it would be that much harder to drop the weight when the time comes to start cutting weight. I'll go to around 15% BF and no higher than 18% if possible. I think it leaves you looking lean enough and you will be able to eat the excess calories. Those percentages are specific to me as I don't want to stray too far away from the contest weight.

You're a very smart man and only you will know what is in your best interest. Any questions or other thoughts and we're here to give our opinions, that's all we're good for. And some encouragement from time to time.

Joe Black
08-19-2010, 01:51 AM
Some things I'm considering...

I'm thinking of giving four days a week a try until it either burns me out or I see that I can handle it.

I'm thinking of reducing the 5x10 drop sets to 3x10 with a slightly higher percentage. I'll keep the accessory lift at 5x10.

I'm thinking of bulking (very slowly) until February, at which time I'll do a serious cut down to 12%.

I'm thinking of adding my conditioning stuff in after the second cycle and I see that things are going smoothly.

I think that sounds smart. I personally think training more regularly is better for most people, you just have to watch the intensity and volume, especially at your grand age ;) ;)

And make use of deloads to keep you going.... Even if you do a half deload as regularly as 4 weeks.

I should be cutting around the same time as you if you start in Feb!

Off Road
08-19-2010, 06:00 PM
IYou're a very smart man and only you will know what is in your best interest. Any questions or other thoughts and we're here to give our opinions, that's all we're good for. And some encouragement from time to time.


I think that sounds smart. I personally think training more regularly is better for most people, you just have to watch the intensity and volume, especially at your grand age ;) ;)!

Thanks for the support guys. I will plod ahead as planned.

Off Road
08-19-2010, 06:03 PM
5/3/1 - DELOAD

Bench Press
90 lbs x 10
115 lbs x 10
135 lbs x 10

1 Arm Db Row
160 lbs - 12 sets of 2 reps

Notes:
Easy squeezy on the bench. The rows were nothing short of tough. Takes a long time to get all those sets done. Finished off with a triple scoop of Nitrean. Tomorrow, SQUATS!

muscle_g
08-20-2010, 08:55 AM
Everything is looking strong brother!!

Off Road
08-20-2010, 04:52 PM
Everything is looking strong brother!!

Thanks "G", I'll be hitting the groove here pretty soon.

Off Road
08-20-2010, 04:55 PM
5/3/1 - DELOAD

Squats
125 lbs x 10
160 lbs x 10
200 lbs x 10-

"Fat Man" Towel Pull-ups x 15 reps

Parellel Bar Dips x 25 reps

Notes:
Squats were a cake walk except my shoulders were really tight for some reason. I threw the other stuff in there to just get a little conditioning work in.

StLRPh
08-20-2010, 07:40 PM
meh, more deload; have you been using the sled much lately?

Off Road
08-20-2010, 11:21 PM
meh, more deload; have you been using the sled much lately?
At least the boring deload stuff is over. Back to the weights on Sunday or Monday. I will be putting the sled back in probably next week. Thanks for checking in.

Mark!
08-21-2010, 12:05 AM
Sup OR. Gotta catch up on things in here. Glad to see you still hitting it hard bro.

LuNa
08-21-2010, 04:10 AM
And you said my deload came quick, i cant believe you have already done a deload. Time flies when you are lifting hard. Your plans sound pretty good. Ill cutting at the same time as you so that will be nice to have some support.

Your plans sound pretty good and as you know, only by trying it will you know if it works. You have so much experience, even if it doesnt work, im sure you will find some way to make it work.

Kiff
08-21-2010, 10:25 AM
Looking good OR back in your stride it seems.

SCmmaFAN
08-21-2010, 11:48 AM
The deload is finally over! Best of luck with 4-days a week on 5/3/1. I'll probably be right behind you.

Off Road
08-22-2010, 11:08 AM
Sup OR. Gotta catch up on things in here. Glad to see you still hitting it hard bro.
Thanks Mark, and welcome back.


And you said my deload came quick, i cant believe you have already done a deload. Time flies when you are lifting hard. Your plans sound pretty good. Ill cutting at the same time as you so that will be nice to have some support. .
Thanks Ren, and just like that the deload is over :)



Looking good OR back in your stride it seems.
Thanks Kiff, yes, things are feeling very good.


The deload is finally over! Best of luck with 4-days a week on 5/3/1. I'll probably be right behind you.
Thanks SC, started today, so come get me :)

Off Road
08-22-2010, 11:13 AM
5/3/1 - Cycle 2 - Week 1

Military Press
65 lbs x 5
80 lbs x 5
95 lbs x 5
105 lbs x 5
120 lbs x 5
135 lbs x 14

Military Press
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10

Weighted Chin-ups
BW (235) +25 lbs x 26 singles

Notes:
I don't know wher all the reps are coming from, but I'll ride it while I can. Just amazed that the weight keeps getting heavier and the reps keep going up. Pretty fun progress, but my traps were absolutely screaming when I finished. The chin-ups felt good and I got a full range of movement with them. Finished with 3 big scoops of Nitrean...Yummy!

ELmx479
08-22-2010, 01:24 PM
Solid pressing, that has to feel good putting 135 over your head 14 times. What source of carbs do you use post workout?

KoSh
08-22-2010, 04:09 PM
Show off. ;)

Well done, OR.

joey54
08-22-2010, 05:07 PM
I like those chins!

Clover
08-22-2010, 05:30 PM
Always killing the OHP!!

Nice simple and effective workout.

PIERCEY
08-22-2010, 06:38 PM
Thats some serious pressing strength OffRoad

J.C.
08-23-2010, 05:55 AM
Amazing pressing as always.

SCmmaFAN
08-23-2010, 07:15 AM
You are off to a solid start on your new cycle!

Off Road
08-23-2010, 07:26 AM
Solid pressing, that has to feel good putting 135 over your head 14 times. What source of carbs do you use post workout?
Milk...what else :)


Show off. ;)

Well done, OR.
Thanks Kosh.


I like those chins!
Thanks Joey, I hope I get similar results as the last time I ran this routine.


Always killing the OHP!!

Nice simple and effective workout.
Thanks Clover, I really think that simple is best. The less I have to think, the better off I am in everything.


Thats some serious pressing strength OffRoad
Thanks Piercey.


Amazing pressing as always.
Nice of you to check in while youv are away. I hope you are having fun.


You are off to a solid start on your new cycle!
Thanks SC, it's great to be back on 5/3/1.

The funny thing is, I was looking at my last cycle and thought the reps were a little too high. So, I decided to increase the max by 10 lbs instead of 5 lbs, thinking it would lower the reps. But then I got even more reps. I'd like to say it's all muscle growth, but I think I can contribute some of the extra reps to the At Large Creatine 500 I started a couple of weeks ago. I'm new to creatine, but I hear it will give you a few extra reps, so good stuff if that's the case.

StLRPh
08-23-2010, 08:19 AM
Would this be a PR then? Strong stuff as always

Off Road
08-23-2010, 08:48 AM
Would this be a PR then? Strong stuff as always

Not sure if it's a PR (too lazy to go back and look), but it is 2 more reps than I got on cycle #1 (just a few weeks ago).

Off Road
08-24-2010, 02:30 PM
5/3/1 - Cycle 2 - Week 1

Squats
130 lbs x 5
165 lbs x 5
200 lbs x 5
215 lbs x 5
250 lbs x 5
280 lbs x 7

Squats
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10

Leg Curls
Tried a bunch of different stuff

Notes:
Keeping the intensity in check for the first couple of weeks is hard. I really wanted to rep out a quick 20. But that goes against my method, so just got the required reps and a couple of more for good measure. I'm trying to find a good way to target the hamstrings directly. Lifts like good-mornings and romanian deadlifts work my low back too much and my hamstrings not enough. I don't have a leg curl machine, so I was trying all kinds of funky shat today. I tried bungee cords and tying weights to my shoes. It was hilarious. But, I proved to myself that my hamstrings are weak and they need some direct work.I may try some plate leg curls or those glute bridges next week..

Coke
08-24-2010, 03:18 PM
You'll be good to go with stiff-leg deads, just tweak how you perform them based on how they affect you directly...I have found they work the hams real well (and the glutes too) if doing 'em like in this vid:

http://www.youtube.com/watch?v=gtevN0SWp-o

Digging those sets of squats guy.

Off Road
08-24-2010, 05:53 PM
You'll be good to go with stiff-leg deads.
I've spent a lot of time doing stiffies. But I have never spent any time working the hamstrings directly in their natural range of movement (ie leg curls). I was thinking it was about time that I did something about that, if for nothing else than balance.

StLRPh
08-24-2010, 07:23 PM
Ghetto GHRs are the way to go. Ross Enamit's site has instructions on how to build something out of some plywood that looks really good. http://rosstraining.com/blog/2009/02/14/homemade-hamstring-training/

ELmx479
08-24-2010, 10:08 PM
For taking it easy that is still a solid workout. I really like GM's for hamstrings but single leg curls work well also for direct work. From what I read the GHR is king but I have never tried them.

Zorachus
08-25-2010, 08:03 AM
Nice OH pressing the other day. So 135lbs x 14 is taking it easy :drooling:

Off Road
08-25-2010, 08:28 AM
Ghetto GHRs are the way to go. Ross Enamit's site has instructions on how to build something out of some plywood that looks really good. http://rosstraining.com/blog/2009/02/14/homemade-hamstring-training/
I am not very handy, but I'll look into it.


For taking it easy that is still a solid workout. I really like GM's for hamstrings but single leg curls work well also for direct work. From what I read the GHR is king but I have never tried them.
Sounds like I really need to look into the GHRs.


Nice OH pressing the other day. So 135lbs x 14 is taking it easy :drooling:
That was an easy weight, but not an easy effort, especially with strict form.

I believe it's important (for health) to work all your joints equally from both sides through a full range of movement. Like doing exercises that extend the arm (presses) and exercises that contract the arm (chins/rows). I never work my knee joint in full contraction (leg curls) and I feel that if overlooked it could cause problems. I at least want to spend some time with it for a short while each year.

Off Road
08-25-2010, 08:30 AM
On a side note...I could not get to sleep last night. Finally around 1:30 in the morning I got up and fixed a BIG bowl of cereal. That did the trick. I blame the squat volume and training the hunger.

Keith
08-25-2010, 09:42 AM
Here's how I do my ghetto GHR; much easier than creating your own station out of wood. You can get really creative with your power rack. You can also set your safety bars down to the bottom and hook your feet in there with some sort of cushion/pillow. Bands work great, though, instead of pushing yourself off the floor.

MwXH0GqJbrY

chevelle2291
08-25-2010, 12:20 PM
Likin' the squat volume a lot OR.

teeroy
08-25-2010, 02:05 PM
Looking strong as ever in here OR. The king of volume!!!

Off Road
08-25-2010, 05:35 PM
Thanks guys. I will look into rigging up some kind of glute/ham raise.

SCmmaFAN
08-25-2010, 06:35 PM
The ghetto GHR's look good. I have some bands as well, so I might look into trying them again.

joey54
08-26-2010, 03:49 PM
Keeping things in check.

Off Road
08-26-2010, 10:11 PM
5/3/1 - Cycle 2 - Week 1

Bench Press
105 lbs x 5
130 lbs x 5
155 lbs x 5
170 lbs x 5
195 lbs x 5
220 lbs x 7

Bench Press
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10

Barbell Rows
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10

Notes:
Pretty good session considering I've got a headache. I was laying on the floor and and my son dropped his laptop computer on my head. Split open my forehead pretty good, blood running down my cheek. Poor kid felt really bad about it. Stuff happens...

Coke
08-27-2010, 12:50 AM
Wow man, sorry to hear about the mishap, stuff like that comes about so suddenly and from out of nowhere.

-JM-
08-27-2010, 06:08 AM
Wow, sorry to hear about the head wound!

Seriously, that BBB must be a great way of packing on size?

StLRPh
08-27-2010, 06:21 AM
quite the freak accident, but most importantly how is the laptop? :)

Zorachus
08-27-2010, 06:28 AM
Nice Bench session. 155lbs @ 5 x 10 is not an easy task. How do you feel on that 5th set ? Hard to get all 10 reps, or easy for you ?

Off Road
08-27-2010, 07:13 AM
Wow man, sorry to hear about the mishap, stuff like that comes about so suddenly and from out of nowhere.
I'm going to need to hire a Corner Man raising these kids :)


Seriously, that BBB must be a great way of packing on size?
That's what I'm hoping for.


quite the freak accident, but most importantly how is the laptop? :)
Haha-Thanks for the sympathy. The laptop is fine.


Nice Bench session. 155lbs @ 5 x 10 is not an easy task. How do you feel on that 5th set ? Hard to get all 10 reps, or easy for you ?
The 5x10 was fairly easy. I'm pretty good with high reps. Must be all slow twitch.

Off Road
08-27-2010, 07:16 AM
On a side note, I adjusted all my max numbers before last night's workout. I figured it was silly getting 14 reps on the final sets. So, look for everything to be slightly heavier from here on out.

-JM-
08-27-2010, 07:59 AM
I figured it was silly getting 14 reps

Agreed. The two sets prior wouldnt be up to as much as you might need them to be.

Cards
08-27-2010, 08:07 AM
That's a ton of volume, especially at 155 - strong stuff man.

SCmmaFAN
08-27-2010, 09:36 AM
On a side note, I adjusted all my max numbers before last night's workout. I figured it was silly getting 14 reps on the final sets. So, look for everything to be slightly heavier from here on out.

That sounds like a good idea and looking forward to the heavier weights!

Kiff
08-27-2010, 11:03 AM
Even bigger numbers!? sounds good mate.

Off Road
08-27-2010, 12:08 PM
Thanks for the support guys. It keeps my motivation sky-high.

Fri Aug 27, 2010
5/3/1 - Cycle 2 - Week 1

Dead lift
160 lbs x 5
200 lbs x 5
240 lbs x 5
255 lbs x 5
295 lbs x 5
335 lbs x 7

Sit-Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Notes:
The dead-lifts felt very solid. I had plenty of reps left in the tank. Finished off with a plate of left-over casserole and a shake made with 3 big scoops of Nitrean. Ready for a nap now :)

StLRPh
08-27-2010, 12:25 PM
What no 5 x 10 accessory work for deadlift??

PIERCEY
08-27-2010, 12:28 PM
Strong volume on the bench! Holy crap

Coke
08-27-2010, 06:38 PM
Nice job with the deads and sit-ups bro.

Off Road
08-28-2010, 07:52 AM
What no 5 x 10 accessory work for deadlift??
I was lazy ... I feel ashamed now.


Strong volume on the bench! Holy crap
Thanks, PIERCEY, I'm excited that the volume isn't killing me like it used to.


Nice job with the deads and sit-ups bro.
Thanks Coke, the sit-ups were the harder exercise. Barely squeezed them all out.

StLRPh
08-28-2010, 10:07 AM
I'd hardly call you lazy :)

SCmmaFAN
08-29-2010, 12:02 PM
That was still a strong deadlift session even without the 5x10 accessory sets.

Mark!
08-29-2010, 07:38 PM
OR, always fun stopping in here checking on you, still up to some great work man. Very awesome stuff, keep at it bro.

Off Road
08-29-2010, 10:13 PM
I'd hardly call you lazy :)
Some days I feel like it.


That was still a strong deadlift session even without the 5x10 accessory sets.
Thanks SC, I hope to have much bigger sessions soon.


OR, always fun stopping in here checking on you, still up to some great work man. Very awesome stuff, keep at it bro.
Thanks Mark, I see you've been up to your old tricks lately. Good going.

Off Road
08-29-2010, 10:19 PM
5/3/1 - Cycle 2 - Week 2

Military Press
70 lbs x 5
85 lbs x 5
100 lbs x 5
120 lbs x 3
135 lbs x 3
155 lbs x 11

Military Press
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

Chin-Ups
BW +30 lbs x 26 singles

Bar Dips
BW x 10
BW x 10
BW x 10

Notes:
I swear, I don't know where all these reps are coming from but it feels great. The weather has been much cooler and I still felt pretty fresh at the end of the workout. So I decided to throw in some Bar Dips at the end for some extra work.

StLRPh
08-30-2010, 06:18 AM
Great job on everything. The chins are really coming along nicely

brihead301
08-30-2010, 06:37 AM
Damn man....and to think you used to struggle with chins before!! That's some good work there brotha!

When you find out where all the reps are coming from please let me know, can you? Thanks!

Off Road
08-30-2010, 11:11 AM
Great job on everything. The chins are really coming along nicely
The chins were tough. That extra 5 lbs really got heavy around number 20. ROM kept falling after that.


Damn man....and to think you used to struggle with chins before!! That's some good work there brotha!

When you find out where all the reps are coming from please let me know, can you? Thanks!
I'd be happy to, if I ever find the secret. Seems like the body just picks a couple of lifts to excell on, just no telling which lifts it will be.

PIERCEY
08-30-2010, 12:27 PM
That is some incredible volume man. Great work.

Off Road
08-30-2010, 01:13 PM
Thanks PIERCEY, I'm getting used to it.


Mon Aug 30, 2010

5/3/1 - Cycle 2 - Week 2

Squats
160 lbs x 5
200 lbs x 5
240 lbs x 5
275 lbs x 3
315 lbs x 3
355 lbs x 7

Squats
240 lbs x 20
240 lbs x 20

Stiff leg Dead lift
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10

Notes:
My lower back is so pumped and sore right now - lol. The 5/3/1 squats felt great and I left a few reps in the tank. Good depth and solid reps. With all the talk about 20 reppers going on in the weightlifting forum, I just had to step up and get some done. I decided 2 sets of 20 would fill the bill for my goals right now (conditioning). I used a very strict breathing protocol which makes even the light weight a difficult task. Finished off with some stiffies, even though I wanted to quit, I got them done :)

My new squat goal...
400 lbs x 5, followed by 300 lbs - 2 x 20
That should be good for something...

StLRPh
08-30-2010, 02:52 PM
That should be good for something...

a stretcher?

Off Road
08-30-2010, 03:02 PM
a stretcher?
:evillaugh: Ya...Maybe :evillaugh:

Coke
08-30-2010, 07:41 PM
Serious sets for the delts and squats man, all else looks real good as well.

ELmx479
08-30-2010, 08:20 PM
Dude, you really have to get a video up once you bust out 300x20x2. Very impressive sessions.

Off Road
08-31-2010, 07:30 AM
Serious sets for the delts and squats man, all else looks real good as well.
Thanks Coke, I'm starting to enjoy the increased volume and I'm happy my body isn't rejecting it.


Dude, you really have to get a video up once you bust out 300x20x2. Very impressive sessions.
Thanks EL, I will see what I can do.

SCmmaFAN
08-31-2010, 10:05 AM
Another big workout! Great job on those squats!

joey54
08-31-2010, 03:35 PM
Super squatting.

Time+Patience
09-01-2010, 03:31 AM
That looks like a very productive Squat workout. I've had the urge to do more 20 reppers lately also. It's just a different type of beast. They work you like no other exercise.

DMedley
09-01-2010, 08:14 AM
My new squat goal...
400 lbs x 5, followed by 300 lbs - 2 x 20
That should be good for something...

People should find great comfort in knowing a crazy person is teaching their children. :evillaugh:

Awesome job my friend and welcome back to 5/3/1

Off Road
09-01-2010, 04:51 PM
Another big workout! Great job on those squats!
Thanks SC, just trying to keep up with your progress.


Super squatting.
Thanks Joey, I get the pun.


That looks like a very productive Squat workout. I've had the urge to do more 20 reppers lately also. It's just a different type of beast. They work you like no other exercise.
Thanks T&P, you got that right, 20 reppers are the King.


People should find great comfort in knowing a crazy person is teaching their children. :evillaugh:

Awesome job my friend and welcome back to 5/3/1
Thanks "D", good to see my elders are keeping track of me. Don't be such a stranger.

Off Road
09-01-2010, 04:59 PM
5/3/1 - Cycle 2 - Week 2

Bench Press
105 lbs x 5
130 lbs x 5
155 lbs x 5
180 lbs x 3
210 lbs x 3
235 lbs x 9

Bench Press
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10

Barbell Rows
170 lbs x 10
170 lbs x 10
170 lbs x 10
170 lbs x 10
170 lbs x 10

Barbell Curls
80 lbs x 10
80 lbs x 10
80 lbs x 10

Notes:
I was hoping for more reps on the bench press, but I'll take it. Bench has never been my strongest lift. The rows were easy...too easy. I'll keep upping the weight until I get to a good intensity. I'm very happy that I am able to handle the volume and frequency better than ever before. Increasing my work capacity was the best thing I've done so far. I'm looking forward to some big PRs in the near future.

StLRPh
09-01-2010, 05:31 PM
excellent as always

joey54
09-01-2010, 06:41 PM
Damn bench is always my struggle too. After my meet, I am lowering all my percentages to get a fresh start.

Coke
09-01-2010, 08:21 PM
Fine lifting throughout bro.

teeroy
09-01-2010, 08:56 PM
Really great job in here OR. Do you have a formula for what weight to use on your 5x10's or is more of what you know you can complete without it being too easy? Trying to figure out if I go with a strict formula on my 5x10's or if I increase the weight by feel. Thanks!

teeroy
09-01-2010, 09:02 PM
Are you still doing the sled work you used to incorporate in? Was thinking about doing some sledding on my off days for conditioning. Although, I am enjoying the bike rides right now with all the nice weather.

Off Road
09-01-2010, 09:33 PM
excellent as always
Thanks StL, I enjoy this routine so much it's easy to stay consistant.


Damn bench is always my struggle too. After my meet, I am lowering all my percentages to get a fresh start.
I know, I keep waiting for that breakthrough.


Fine lifting throughout bro.
Thanks Coke.


Really great job in here OR. Do you have a formula for what weight to use on your 5x10's or is more of what you know you can complete without it being too easy? Trying to figure out if I go with a strict formula on my 5x10's or if I increase the weight by feel. Thanks!
I do have a formula. On the 5's week I use 50% of my max. On the 3's week I use 60% of my max. On 1's week I use 65-75% of my max.


Are you still doing the sled work you used to incorporate in? Was thinking about doing some sledding on my off days for conditioning. Although, I am enjoying the bike rides right now with all the nice weather.
I will start sled work next cycle. I don't like adding too many things all at once. You can't tell what's working and not working if there are too many changes.

chevelle2291
09-01-2010, 09:38 PM
What's your highest ever bench, OR?

Off Road
09-01-2010, 10:12 PM
What's your highest ever bench, OR?
I've done a 300 lb single.

Mark!
09-01-2010, 10:55 PM
Solid work, solid volume as usual OR.

Off Road
09-03-2010, 06:34 PM
Solid work, solid volume as usual OR.

Thanks Mark, todays workout kicked my butt!

Off Road
09-03-2010, 06:42 PM
5/3/1 - Cycle 2 - Week 2

Dead lift
170 lbs x 5
215 lbs x 5
260 lbs x 5
300 lbs x 3
345 lbs x 3
390 lbs x 5

Dead lift
260 lbs x 10
260 lbs x 10
260 lbs x 10
260 lbs x 10
260 lbs x 10

Sled Pulls
150 lbs x 6 laps

Sit-Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Notes:
Oh-My-Goodness...I thought I was going to die. It was 102 degrees and the workout was brutal. I decided that I've waited long enough to add the conditioning work. Everything has been going well and I've been recovering between workouts. I'll be doing sled pulls after lower workouts and doing morning walks while the weather is nice. I just gulped down my Nitrean shake and now I'm going to head outside and BBQ a big steak for dinner. Four wheeling this weekend, I hope the DOMs don't flare up :)

StLRPh
09-03-2010, 06:55 PM
The heat builds character! Its finally cooled off here and everything feels easier

ELmx479
09-03-2010, 07:29 PM
Big session, that's a ton of reps for Dead Lifts. I see you are pushing ALN pretty good. You getting some help from them? I would love to catch a break on supplements as they are getting really expensive.

Off Road
09-03-2010, 08:23 PM
Thanks guys, I still feel wiped out a couple of hours later.

I [and the others] are pushing the ALN stuff because we believe it's a quality company with quality products. Also, they pay for all the stuff we get here on this site. The more they sell, the better WannaBeBig will get with more articles and contests and new things to come. It all costs money. Believe me, if I didn't think it was good stuff, I wouldn't bother recomending it and I only recomend stuff I've tried and liked.

And Nitrean really IS delicious :)

Time+Patience
09-04-2010, 05:28 AM
That is so much Deadlifting. I'd be worn out also. Deadlifts and Squats can wear me down after just some warm ups! I'll say that the idea of just doing more sets after your main working sets with the same exercise sounds sort of appealling.

Keep going strong.

Question: which would you rather train in, the heat or the cold?

Coke
09-04-2010, 12:26 PM
Killer stuff there dude, got a serious agenda going with all that.

teeroy
09-04-2010, 02:15 PM
Looking super strong in here as always OR! Keep up the good work. Hopefully some day I'll get up to these numbers.

Off Road
09-04-2010, 02:30 PM
That is so much Deadlifting. I'd be worn out also. Deadlifts and Squats can wear me down after just some warm ups! I'll say that the idea of just doing more sets after your main working sets with the same exercise sounds sort of appealling.

Keep going strong.

Question: which would you rather train in, the heat or the cold?
I like the BBB template because I don't have to think, just perform. I have serious low and upper back DOMs today.

I like training in the cold. Of course where I live in California, it doesn't get very cold. We are lucky if it gets down to freezing a couple of weeks out of the year.


Killer stuff there dude, got a serious agenda going with all that.
Doing all that extra deadlifting is exhausting. And it makes me so hungry.


Looking super strong in here as always OR! Keep up the good work. Hopefully some day I'll get up to these numbers.
Thanks. And I hope to be as strong as CoCoa some day.

ELmx479
09-04-2010, 08:12 PM
Thanks guys, I still feel wiped out a couple of hours later.

I [and the others] are pushing the ALN stuff because we believe it's a quality company with quality products. Also, they pay for all the stuff we get here on this site. The more they sell, the better WannaBeBig will get with more articles and contests and new things to come. It all costs money. Believe me, if I didn't think it was good stuff, I wouldn't bother recomending it and I only recomend stuff I've tried and liked.

And Nitrean really IS delicious :)

Ok, I was just wondering. I really like the product also. Been using Nitrean for over a year now and I'm actually addicted to a chocolate Nitrean shake with a scoop of natural peanut better before bed. I even had to take it on vacation!!! I have also used Opticen, Creatine500, and just got 2 tubs of Results to start soon. My girlfriend even uses Nitrean so that's really saying something for the taste.

Off Road
09-04-2010, 08:42 PM
I feel like absolute dog crap today. Those deadlifts really took it out of me.

StLRPh
09-05-2010, 07:11 AM
I feel like absolute dog crap today. Those deadlifts really took it out of me.

The sign of a productive deadlift workout :)

tomv
09-05-2010, 07:26 AM
Mate our workouts are looking pretty similar as far as exercise selection (great minds, eh?) but I tell you what you're whooping me in Bench weights!

The Post workout sounded awesome (big BBQ for dinner).

In regards to feeling wiped out after the deadlifts, I'd go so far as to suggest in summer that maybe BBB assistance could be reduced a little as with this heat I think you're going to really end up taxing your body. That's just me thinking though.

-JM-
09-05-2010, 09:19 AM
That DL volume...............OUCH!!

That would leave you feeling pretty crispy for sure. Nice work OR!

muscle_g
09-05-2010, 04:11 PM
Nice dead's there!!

Brian C
09-05-2010, 09:33 PM
Excellent work OR! I feel your pain training in heat. Our gym feels like a dam oven! Its like a cardio session you sweat so much

joey54
09-06-2010, 01:53 PM
Good deadlift work for sure.

Mark!
09-06-2010, 05:46 PM
Holy deadlift crap OR! That's some great stuff right there. You always put up some very impressive numbers bro.

SCmmaFAN
09-06-2010, 06:27 PM
What a deadlift session! I can't even imagine lifting 260x10x5.

Zorachus
09-06-2010, 06:44 PM
I have been doing the BBB method as well, and the 5x10 of Deads just kicks my butt, that is some serious serious volume with heavy weight. :drooling:

Need a nice barbecue after that. I made some Bison burgers and washed it down with some Pale Ale beer.

Off Road
09-06-2010, 10:51 PM
The sign of a productive deadlift workout :)
It took me two days to recover.


Mate our workouts are looking pretty similar as far as exercise selection (great minds, eh?) but I tell you what you're whooping me in Bench weights!

The Post workout sounded awesome (big BBQ for dinner).

In regards to feeling wiped out after the deadlifts, I'd go so far as to suggest in summer that maybe BBB assistance could be reduced a little as with this heat I think you're going to really end up taxing your body. That's just me thinking though.
I think it would have wiped me out on a cool day too.


That DL volume...............OUCH!!

That would leave you feeling pretty crispy for sure. Nice work OR!
Thanks Flynn.


Nice dead's there!!
Thanks "G".


Excellent work OR! I feel your pain training in heat. Our gym feels like a dam oven! Its like a cardio session you sweat so much
Thanks Brian, it's cooling off a little finally.


Good deadlift work for sure.
Thanks Joey.


Holy deadlift crap OR! That's some great stuff right there. You always put up some very impressive numbers bro.
Thanks Mark.


What a deadlift session! I can't even imagine lifting 260x10x5.
Thanks SC, that was the tough part.


I have been doing the BBB method as well, and the 5x10 of Deads just kicks my butt, that is some serious serious volume with heavy weight. :drooling:

Need a nice barbecue after that. I made some Bison burgers and washed it down with some Pale Ale beer.
Thanks Zorachus, the BBQ helped with recovery for sure.

Off Road
09-06-2010, 10:55 PM
5/3/1 - Cycle 2 - Week 3

Military Press
70 lbs x 5
85 lbs x 5
100 lbs x 5
130 lbs x 5
145 lbs x 3
160 lbs x 9

Military Press
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

Chin-Ups
+25 lbs x 26 singles

Notes:
All recovered from the deadlifts. The presses felt good. The chins felt tough. Ready for squats tomorrow...

tomv
09-07-2010, 02:07 AM
Mate, 9 reps on your "1" week? Solid.

StLRPh
09-07-2010, 09:16 AM
solid as always

Tom Mutaffis
09-07-2010, 10:03 AM
Nice job on the chins and military press...

Coke
09-07-2010, 02:39 PM
Props bro, going at it impressively.

Off Road
09-07-2010, 02:43 PM
Mate, 9 reps on your "1" week? Solid.


solid as always


Nice job on the chins and military press...


Props bro, going at it impressively.

Thanks guys, things are going good.

Off Road
09-07-2010, 02:50 PM
5/3/1 - Cycle 2 - Week 3

Squats
160 lbs x 5
200 lbs x 5
240 lbs x 5
295 lbs x 3
335 lbs x 3
375 lbs x 5

Squats
255 lbs x 10
255 lbs x 10
255 lbs x 10
255 lbs x 10
255 lbs x 10

Plate Slide Leg Curls
35 lbs x 10
35 lbs x 10
35 lbs x 10
35 lbs x 10
35 lbs x 10

Sled Pulls
150 lbs x 6 laps (200 ft/lap)

Notes:
First time squatting in Chucks. Pretty cool. But I ripped my favorite workout shorts, I guess I was hitting depth :)

ELmx479
09-07-2010, 06:20 PM
Big weights man, that's 100lbs more than my GOAL for squatting. And you are doing it right now, with ease too I bet. What shoe's have you been using? I have chucks too but have been going barefoot for a few weeks.

Coke
09-07-2010, 07:44 PM
Stellar day for the legs guy.

Off Road
09-08-2010, 09:04 AM
Big weights man, that's 100lbs more than my GOAL for squatting. And you are doing it right now, with ease too I bet. What shoe's have you been using? I have chucks too but have been going barefoot for a few weeks.
Remember, I've been at this a while. You will get there too. And no, it wasn't easy for me :)


Stellar day for the legs guy.
Thanks again Coke.

StLRPh
09-08-2010, 10:47 AM
great work OR, good to see the sled is getting some use too :)

Time+Patience
09-08-2010, 06:08 PM
[SIZE="3"]
Notes:
First time squatting in Chucks. Pretty cool. But I ripped my favorite workout shorts, I guess I was hitting depth :)

Either you hit depth or you've had some glute hypertrophy! :clown:

Nice squatting numbers BTW, I'll be happy to see you repping 400. I'm trying to get to 400 for reps, but I haven't squatted heavy in a few weeks so it'll take me some time, but you, on the other hand, are knocking on the door of repping 400.

When we the last time you repped 400?

joey54
09-08-2010, 07:47 PM
Great squatting OR.

Mark!
09-08-2010, 08:22 PM
Phenomenal squatting OR, as usual.

Off Road
09-09-2010, 06:26 PM
great work OR, good to see the sled is getting some use too :)
Thanks, my sled has missed me.


Either you hit depth or you've had some glute hypertrophy! :clown:

Nice squatting numbers BTW, I'll be happy to see you repping 400. I'm trying to get to 400 for reps, but I haven't squatted heavy in a few weeks so it'll take me some time, but you, on the other hand, are knocking on the door of repping 400.

When we the last time you repped 400?
I can't wait to rep 400. The best I've done is 400 for a single, so I'm sure I'm progressing along pretty well.


Great squatting OR.
Thanks Joey.


Phenomenal squatting OR, as usual.
Thanks Mark.

Thanks for checking in on me guys. It really does motivate me to try harder.

Off Road
09-09-2010, 06:31 PM
5/3/1 - Cycle 2 - Week 3

Bench Press
105 lbs x 5
130 lbs x 5
155 lbs x 5
195 lbs x 5
220 lbs x 3
250 lbs x 6

Bench Press
195 lbs x 10
195 lbs x 10
195 lbs x 10
195 lbs x 10
Really struggled on the 4th set, so I ended there.

Barbell Rows
195 lbs x 10
195 lbs x 10
195 lbs x 10
195 lbs x 10
195 lbs x 10

Notes:
I can really feel the need for that deload coming on. I feel pretty drained during the day and this workout was a little weak. I just have to get through the dead lifts tomorrow, then I can relax. Bring them on...

Mark!
09-09-2010, 07:09 PM
Still a good looking work out today OR, deads will be fun, go get em, then enjoy the deload.

muscle_g
09-09-2010, 07:11 PM
Looking strong!!

SCmmaFAN
09-09-2010, 07:27 PM
That was a solid final work set on the bench. It's no wonder the BBB sets were tough.

Off Road
09-09-2010, 10:34 PM
Still a good looking work out today OR, deads will be fun, go get em, then enjoy the deload.
That's what I'm going to tell myself; "Just one workout before a good rest."


Looking strong!!
Thanks "G".


That was a solid final work set on the bench. It's no wonder the BBB sets were tough.

Especially when you crank up the BBB sets to 75% :)

brihead301
09-10-2010, 11:23 AM
Awesome work man....what are your thoughts on the BBB template? I never really felt that it was enough personally. I like to hit my big lift, then I like to do a lot of variation with my assistance work (I guess that's why the first "B" stands for "boring" huh?) I dunno though, it just seems like I'm taking a break when I decide to go BBB for a day.

I hear ya on the deloading too....sometimes I literally can not wait for it to come!

Off Road
09-10-2010, 01:31 PM
Awesome work man....what are your thoughts on the BBB template? I never really felt that it was enough personally. I like to hit my big lift, then I like to do a lot of variation with my assistance work (I guess that's why the first "B" stands for "boring" huh?) I dunno though, it just seems like I'm taking a break when I decide to go BBB for a day.

I hear ya on the deloading too....sometimes I literally can not wait for it to come!
I am a firm believer that the body can only make fast progress on a handful of lifts. So keeping it to eight lifts plays into my beliefs. I know that when I try to spread myself too thin, everything slows down and eventually stalls. I also like the combination of intensity and volume it gives on the main lifts; something to invoke strength and something to envoke growth. Lastly, it's simple, like me :)

mchicia1
09-10-2010, 01:36 PM
I am a firm believer that the body can only make fast progress on a handful of lifts. So keeping it to eight lifts plays into my beliefs. I know that when I try to spread myself too thin, everything slows down and eventually stalls. I also like the combination of intensity and volume it gives on the main lifts; something to invoke strength and something to envoke growth. Lastly, it's simple, like me :)

I agree...

I love the BBB template. I have been having good success with it by incrementing my percentages by 5% each week instead of just doing 50% of my max. This means I am doing 60% on the 3rd week, which means on my bench I will do around 180 pounds for 5 sets of 10. Its pretty damn hard and its perfect going into the deload week. I like taxing myself hard during the 3rd week. My bench has responded really nicely to this. On the contrary, I do not do this method with my squat and deadlift...I choose other exercises to save my lower back.

Off Road
09-10-2010, 04:49 PM
I love the BBB template. I have been having good success with it by incrementing my percentages by 5% each week instead of just doing 50% of my max. .

I do 50% on the 5's week...60% on the 3's week...and 75% on the 1's week.

Off Road
09-10-2010, 04:54 PM
5/3/1 - Cycle 2 - Week 3

Deadlift
170 lbs x 5
215 lbs x 5
260 lbs x 5
320 lbs x 5
365 lbs x 3
410 lbs x FAIL

Sit-Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Notes:
And things fell apart...I knew I was feeling worn down. The 410 lb deadlift just stopped at the knees and wouldn't go any further. I'll have to make an adjustment on the next cycle. Time for a deload and a lot of rest and food.

SCmmaFAN
09-10-2010, 07:03 PM
FAILS suck, especially at the end of the cycle! Do you think it was partially because you shortened your cycle this time? Or do you think you would've had the same results regardless of the cycle length? Overall, it sounds like this cycle beat you down at the end.

Time+Patience
09-10-2010, 07:39 PM
I'll have to make an adjustment on the next cycle. Time for a deload and a lot of rest and food.


Sounds like you know when to call it a day. These BBB workouts look boring but damn hard! I couldn't imagine going hard on that final set and then having to do another 5 sets of 10 of the same exercise. The routine does sound very interesting though.

Eat, eat, and eat. You'll be ready to go at it hard after this deload.

Coke
09-10-2010, 07:56 PM
Nice past couple of efforts...rest up dude, you'll be making even greater strides soon.

Off Road
09-11-2010, 07:44 AM
FAILS suck, especially at the end of the cycle! Do you think it was partially because you shortened your cycle this time? Or do you think you would've had the same results regardless of the cycle length? Overall, it sounds like this cycle beat you down at the end.
Partially because I increased my maxes a lot more than I probably should have, partly because I was doing BBB with up to 75%, partly because I just added sled dragging back into the mix, and partly because this week had one less rest day than normal. It was still a very good cycle, so I'm happy.


Sounds like you know when to call it a day. These BBB workouts look boring but damn hard! I couldn't imagine going hard on that final set and then having to do another 5 sets of 10 of the same exercise. The routine does sound very interesting though.

Eat, eat, and eat. You'll be ready to go at it hard after this deload.
I'm going to cut down on the volume slightly on the next cycle. I'll do 3x10 @ 75% for my accessory work. That should be a good switch and will allow me to recover more fully.


Nice past couple of efforts...rest up dude, you'll be making even greater strides soon.
Thanks Coke, that's my plan.

mchicia1
09-11-2010, 08:02 AM
I do 50% on the 5's week...60% on the 3's week...and 75% on the 1's week.

For 5 sets of 10???? Damn! I may try upping the percentages and adding more rest then.

Off Road
09-11-2010, 08:20 AM
For 5 sets of 10???? Damn! I may try upping the percentages and adding more rest then.

Ya, well, I'm going to have to adjust that a bit. It kicked my butt on the last week.

StLRPh
09-11-2010, 07:25 PM
Only a fail if you don't learn anything and it sounds like you've learned plenty

-JM-
09-12-2010, 02:44 PM
Dissapointing about that last pull. Dont dwell on it. Rest up and attack it again soon.

Off Road
09-12-2010, 07:32 PM
I'm not really worried about it. I was kind of shocked since I man-handles 390 just the week before. But obviously there were other factors that contributed to the fail. No biggie, I'll press on.

teeroy
09-12-2010, 10:15 PM
Sorry to hear about the fail. 75% for your assistance work is huge. Hopefully scaling that down to 3x10 will help. Are you going to start your DL cycle over for a new progression or stick with the same max for the next cycle?

Go Kings! I plan on going to a few games this year.

Off Road
09-12-2010, 10:35 PM
Go Kings! I plan on going to a few games this year.
Can't wait for next month :)

Off Road
09-13-2010, 09:43 AM
5/3/1/Hardgainer - Cycle 3 - Week 1

Bench Press
105 lbs x 5
135 lbs x 5
170 lbs x 5
200 lbs x 5
225 lbs x 5

Bench Press
160 lbs x 10
160 lbs x 10
160 lbs x 10

Barbell Rows
160 lbs x 10
160 lbs x 10
160 lbs x 10
160 lbs x 10
160 lbs x 10

Squats
160 lbs x 5
200 lbs x 5
260 lbs x 5
300 lbs x 5
340 lbs x 5

Squats
240 lbs x 10
240 lbs x 10
240 lbs x 10

Plate slide Legt curls
25 lbs x 10
25 lbs x 10
25 lbs x 10
25 lbs x 10
25 lbs x 10

Notes:
I am switching to twice a week Hardgainer style with the 5/3/1 progression. I will deload after 3 cycles (9 weeks). This should allow my body to recouperate like it has in the past. I will also be doing two days of conditioning work that will include the elliptical machine and pulling sled. I'm just hitting the required reps this week to give my body the extra break. I also cut the BBB accessory work down to 3 sets. So, it's basic Hardgainer with a twist :)

chevelle2291
09-13-2010, 09:48 AM
Wow that's some nice squattin'. You feelin worn out lately? There seems to be a lot of talk about deloads and lowered frequency in this thread. :p

Coke
09-13-2010, 10:21 AM
Rockin' major movements that way is huge, props.

StLRPh
09-13-2010, 11:27 AM
Good work and good luck with the twist :)

mchicia1
09-13-2010, 12:02 PM
I like that routine a lot actually. I am torn between doing twice a week like what you are doing, or spreading it out 4 days a week by splitting up the body parts. My only concern with twice a week is that my back may be a bit torn up from 8 sets of bench and 8 sets of squatting...then I go to do rows or pullups and I am gassed. Good workout.

PIERCEY
09-13-2010, 01:00 PM
Solid work OR

Time+Patience
09-13-2010, 03:08 PM
Notes:
I am switching to twice a week Hardgainer style with the 5/3/1 progression. I will deload after 3 cycles (9 weeks). This should allow my body to recouperate like it has in the past.

I've heard that added rest is highly recommended as you get old.... errr, I mean when you gather you experience that you need more rest. :clown:

I like the idea of the 2 workouts along with the 2 conditioning sessions. I feel so much better physically with some conditioning sessions.

Looks like a good plan, but those 2 workout days sound like they'll be tough.

Off Road
09-13-2010, 03:11 PM
Wow that's some nice squattin'. You feelin worn out lately? There seems to be a lot of talk about deloads and lowered frequency in this thread. :p
I was feeling it during the last week of the cycle. I knew I was getting into deep water with my recovery. Then when I failed on the deadlift, I knew something had to change. My recovery sucks big time.


Rockin' major movements that way is huge, props.
Thanks Coke, I've missed the full-body workouts.


Good work and good luck with the twist :)
Thanks man, I'm pretty sure things are back on track and heading for some big PRs.


I like that routine a lot actually. I am torn between doing twice a week like what you are doing, or spreading it out 4 days a week by splitting up the body parts. My only concern with twice a week is that my back may be a bit torn up from 8 sets of bench and 8 sets of squatting...then I go to do rows or pullups and I am gassed. Good workout.
I was worried that my squats might take a hit after the bench and rows, but they felt great. In fact, they felt better because I was completely warmed up and ready to dive into them.


Solid work OR
Thanks PIERCEY, you've been rockin' it in your journal too.

ELmx479
09-13-2010, 07:03 PM
You really like those beginner routines I see. With as much time you have under your belt with lifting I would think your work capacity would be pretty high allowing you to keep adding more and more volume over time. And instead of just doing the BBB template maybe try some different lifts like incline DB presses for bench day. Just a thought?

Off Road
09-13-2010, 10:00 PM
You really like those beginner routines I see. With as much time you have under your belt with lifting I would think your work capacity would be pretty high allowing you to keep adding more and more volume over time. And instead of just doing the BBB template maybe try some different lifts like incline DB presses for bench day. Just a thought?


I'm not sure I would call 5/3/1 and BBB a beginner routine? And doing two days worth of work in a single day is showing my growth in work capacity :) But, the extra rest days will help with recovery and allow me to focus on my conditioning more.

Off Road
09-13-2010, 10:03 PM
On a sad note, Iron Addict (Westly) died yesterday or today. I enjoyed his site and he always had great advice for lifters. He will definitely be missed.

chevelle2291
09-13-2010, 11:32 PM
On a sad note, Iron Addict (Westly) died yesterday or today. I enjoyed his site and he always had great advice for lifters. He will definitely be missed.

REALLY????

wow.

From what?

ELmx479
09-14-2010, 06:10 AM
I'm not sure I would call 5/3/1 and BBB a beginner routine? And doing two days worth of work in a single day is showing my growth in work capacity :) But, the extra rest days will help with recovery and allow me to focus on my conditioning more.

Well, not exactly a beginner routine but very basic. I would just think doing some different lifts would be worth a try. Like the different examples Wendler list in the book. Like DL's for example, If I work up to one all out set (5/3/1) then add 50 more reps (BBB) that destroys me and my recovery. However, if I work up to one heavy set of 5 and maybe one back down set of 10 I can move on to other lifts that complement the dead lift.


On a sad note, Iron Addict (Westly) died yesterday or today. I enjoyed his site and he always had great advice for lifters. He will definitely be missed.

Man, that really sucks. Great info on that site. How old was he?

brihead301
09-14-2010, 06:24 AM
Woa, I never heard of this hardgainer program. That sounds bada**!!! In fact, it looks more then bada**....that's a hella lotta work for one session!

Off Road
09-14-2010, 06:25 AM
REALLY????

wow.

From what?




Man, that really sucks. Great info on that site. How old was he?

I don't know much about it and didn't know Wesley at all. I just really, really enjoyed his site. There was always good information there and he got people thinking about sensible training and proved that it works. Too many guys think that the more often you hit a muscle group, the better it is. He opened people's eyes to the fact that recovery is just as important and working out more than three days a week is counter-productive. That, and a whole bunch more good stuff.

Off Road
09-14-2010, 06:37 AM
Well, not exactly a beginner routine but very basic. I would just think doing some different lifts would be worth a try. Like the different examples Wendler list in the book. Like DL's for example, If I work up to one all out set (5/3/1) then add 50 more reps (BBB) that destroys me and my recovery. However, if I work up to one heavy set of 5 and maybe one back down set of 10 I can move on to other lifts that complement the dead lift.

If you remember my old 5/3/1 journal, I was doing that exact thing. I was doing split squats, bar dips, high incline press, pull-throughs, s.l.d.l., skull krushers, curls, etc...

This time around I thought I'd focus more on the main lifts to get really good at them and keep the total number of exercises at a minimum. David Maurice has said that the body can only make good gains on about 6 big lifts at a time.

Also, it marks a return to my foundation routine. I've talked about it several times in the BB forum. A guy should have a foundation routine that he revisits aften to broaden the base. The rest of the time can be spent on specialization.

At least that's the theory I'm basing it on...Working hard on a few lifts and conditioning while keeping recovery at a maximum.