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Off Road
11-10-2010, 01:37 PM
I'm back...

Bench Press
135 lbs x 6
155 lbs x 6
185 lbs x 6
205 lbs x 6
225 lbs x 6 +2 +2 +2

Bar Dips
BW x 6
+10 lbs x 6
+20 lbs x 6
+30 lbs x 6
+40 lbs x 6 +2 +2 +2

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

Notes:
As you can see I'm playing it smart and keeping things easy and managable to start with. Everything had a nice slow negative and an explosive lift. This workout was just challenging enough and every one of them had a slow last rep on the last cluster. My arms are absolutely pumped.

StLRPh
11-10-2010, 01:45 PM
You've gotta stop moving all over the place...you're a mod for christ sakes just move your journal and re-name it :)

Off Road
11-10-2010, 01:57 PM
You've gotta stop moving all over the place...you're a mod for christ sakes just move your journal and re-name it :)
I'm going to let the chatter die down on the other thread, then I'll lock it and link to this one.
Besides, Tom Mutaffis had both threads going at the same time...So :moon:

teeroy
11-10-2010, 09:15 PM
Good luck with the switch to HCT-12, OR!

Kiff
11-11-2010, 02:55 PM
I'm back...

.

This is a good sign.

AKMass
11-11-2010, 02:57 PM
What up OR??? I'm back too! How've things been? Nevermind I'll just read your journals...Just thought you'd be glad to know I made it out of Keith's basement alive. :thumbup:

Off Road
11-11-2010, 03:01 PM
Good luck with the switch to HCT-12, OR!
Thanks teeroy


This is a good sign.
Didn't want you to think you were all alone in here :evillaugh:


What up OR??? I'm back too! How've things been? Nevermind I'll just read your journals...Just thought you'd be glad to know I made it out of Keith's basement alive. :thumbup:
Dang dude...I wrote you off as dead. Welcome back.

PIERCEY
11-12-2010, 01:22 PM
Strong benching OR

Off Road
11-12-2010, 01:35 PM
Strong benching OR
Thanks PIERCEY

Off Road
11-12-2010, 01:39 PM
Oly Squat
95 lbs x 6
135 lbs x 6
185 lbs x 6
225 lbs x 6
275 lbs x 6
315 lbs x 6 +2 +2 +2

Rack Pulls
135 lbs x 6
225 lbs x 6
315 lbs x 6
385 lbs x 6 +2 +2 +2

Heel Raises
150 lbs x 15 +5 +5 +5

Notes:
Starting off smartly...not too heavy. Everything felt just right, about 80%.

StLRPh
11-12-2010, 01:40 PM
pretty hefty squat, especially high bar with a narrow stance

teeroy
11-12-2010, 02:12 PM
It has been a while since I read the HCT-12 articles. Do you get to mix it up with bands, chains, box variations, etc?

Off Road
11-12-2010, 03:53 PM
pretty hefty squat, especially high bar with a narrow stance
The hip wide stance and high bar makes it a lot tougher, that's for sure. But, I swear I'm feeling it more in my quads now, which is what I'm after.


It has been a while since I read the HCT-12 articles. Do you get to mix it up with bands, chains, box variations, etc?
I don't remember Daniel saying anything about bands and chains. Doesn't matter, I've never used those items anyways.

HJP
11-12-2010, 04:33 PM
After such a mammoth journal before I am looking forward to more of the same here OR! Looking good to start mate, interested to read how HCT works, may do some hypertrophy after my comp so will see how this method works for ya!

chevelle2291
11-12-2010, 04:47 PM
Sick Olympic squats OR!

Kiff
11-13-2010, 02:37 AM
After such a mammoth journal before I am looking forward to more of the same here OR! Looking good to start mate, interested to read how HCT works, may do some hypertrophy after my comp so will see how this method works for ya!

Everyone wants to come over to the darkside :evillaugh:

Off Road
11-14-2010, 07:42 AM
After such a mammoth journal before I am looking forward to more of the same here OR! Looking good to start mate, interested to read how HCT works, may do some hypertrophy after my comp so will see how this method works for ya!
Thanks HJP, good luck with your competition, set some PRs at it.


Sick Olympic squats OR!
Thanks Chevelle. I hope to get the weight up there, slowly but surely.


Everyone wants to come over to the darkside :evillaugh:
I've returned to the dark side...to serve Darth Daniel :evillaugh:

At least I was able to drag three of you guys over here to cheer for me. I hope the others wan't forget about me. I was going to workout today, but I am so wiped out from a fly fishing trip I went on yesterday. It's the end of the season and bitterly cold. The fish were just shut down for the season, hunkered behind rocks and not going to move for anything. Which meant a lot of hiking and hard fishing for us stupid humans. I'm just feeling pretty beat up today, so I might wait until tomorrow to get it done in the garage. But, we'll see how I feel later tonight...

Kiff
11-14-2010, 12:54 PM
If the fish dont want to come out mate you have no chance!

I have a Cod fishing competition on the Solent (English Channel) this weekend, hope it will be a good day, going to be really really cold tho!


I am sure no one will forget about you mate, it will be good to have someone who is followed so religiously back in the forum, it will hopefully mean a few drop by everyone elses journals too!

PIERCEY
11-14-2010, 03:47 PM
Nice OLY squats! Those definately hit the quads hard.

Cards
11-14-2010, 08:37 PM
nice squatting bro, keep it up.

Off Road
11-15-2010, 06:35 PM
I am sure no one will forget about you mate, it will be good to have someone who is followed so religiously back in the forum, it will hopefully mean a few drop by everyone elses journals too!Thanks for checking in Kiff If nothing else, we'll keep eachother company.


Nice OLY squats! Those definately hit the quads hard.
Thanks, PIERCEY, my quads were sore for a couple of days, which isn't the usual.


nice squatting bro, keep it up.
Thanks Cards, I definitely will.

Off Road
11-15-2010, 06:39 PM
Chin-ups
BW x 1
BW x 2
BW x 3
BW x 4
BW x 6 +2 +2 +2

Barbell rows
155 lbs x 6
185 lbs x 6
205 lbs x 6
225 lbs x 6
235 lbs x 6 +2 +2 +2

Standing press
115 lbs x 6
135 lbs x 6
155 l;bs x 6
165 lbs x 6 +2 +2 +2

Notes:
Everything felt good, right at about 80% effort. No conditioning stuff yet, I'll probably start it later this week when I get used to the new routine.

StLRPh
11-15-2010, 08:12 PM
some very heavy rows and great job on the chins

teeroy
11-15-2010, 09:12 PM
Nice, all big compound movements. Can't go wrong with that!

ELmx479
11-16-2010, 12:11 AM
Sooooo, this is where you are now. I was wondering what was going on... Looks like your off to a nice start, good luck.

Off Road
11-16-2010, 07:31 AM
some very heavy rows and great job on the chins
Thanks, I try to keep my rows even with my bench press to avoid any imbalances.


Nice, all big compound movements. Can't go wrong with that!
Thanks, nothing but big compounds for this old guy. I refuse to let you young whipper-snappers show me up.


Sooooo, this is where you are now. I was wondering what was going on... Looks like your off to a nice start, good luck.
Yay, you found me. I'm already enjoying the routine, and I'm being smarter about how heavy I start this time.

I have to say, I already find that I enjoy doing the chins and rows together again, instead of on seperate days like I was doing in 5/3/1. I really felt like I worked the back structure to a better point by combining them. I am gloriously sore today, which I know doesn't mean too much other than I gave the back muscles a stimulus that they were not used to.

mchicia1
11-16-2010, 07:39 AM
Found you! Hahaha. Drank the hct-12 coolaid again eh? :). Good luck with it. Should put on some good size.

Off Road
11-16-2010, 09:00 AM
Found you! Hahaha. Drank the hct-12 coolaid again eh? :). Good luck with it. Should put on some good size.


The Coolaid is sweet and refreshing :evillaugh:

Clover
11-16-2010, 04:13 PM
You're off to a good start! Its funny I was looking at different hardgainer routines on different sites and of course found a couple posts by you on Iron Addicts.

Kiff
11-16-2010, 04:34 PM
Thanks for checking in Kiff If nothing else, we'll keep eachother company

And good company we will be keeping OR.

Also i like the 80% pressing, that is a monster 80%.

Also nice way of ramping the chins with your BW smart training right there.

jds 82
11-17-2010, 10:39 AM
looking good keep it up

PIERCEY
11-17-2010, 03:14 PM
Has anyone ever told you that your overhead pressing strength is crazy? lol. Its hard not to respect someone when they're moving serious weight above their head.

Off Road
11-17-2010, 07:33 PM
You're off to a good start! Its funny I was looking at different hardgainer routines on different sites and of course found a couple posts by you on Iron Addicts.
Ya, I was over there for a while. Good site until they went to having to prove yourself. Even though I qualified, I wasn't going to bother since I saw that forum getting stale because of the new rules.


And good company we will be keeping OR.

Also i like the 80% pressing, that is a monster 80%.

Also nice way of ramping the chins with your BW smart training right there.
It makes it easy to warm up the chins without wearing yourself out. Just need to get warmed up.


looking good keep it up
Thanks jds.


Has anyone ever told you that your overhead pressing strength is crazy? lol. Its hard not to respect someone when they're moving serious weight above their head.
Haha...I'm just trying to keep up with F-ma :evillaugh:

Off Road
11-17-2010, 07:37 PM
Bench press
135 lbs x 6
155 lbs x 6
185 lbs x 6
205 lbs x 6
225 lbs x 6
235 lbs x 6 +2 +2 +2

Bar dips
BW x 6
+10 lbs x 6
+25 lbs x 6
+40 lbs x 6
+45 lbs x 6 +2 +2 +2

Barbell curls
Bar x 6
55 lbs x 6
95 lbs x 6
105 lbs x 6
115 lbs x 6 +2 +2 +2

Notes:
Felt good tonight. The bench was pretty hard but still had a couple of reps in me. The dips were probably too easy, but saved some for next time. The curls were very heavy and close to max. Fun stuff :)

StLRPh
11-17-2010, 08:54 PM
curlz for the girlz :)

Nice work as always OR

Off Road
11-17-2010, 10:04 PM
curlz for the girlz :)

Nice work as always OR
Curls are functional :moon:

HJP
11-17-2010, 10:27 PM
Curls are functional :moon:

lol sure they are...

Nice session! Keep at it

Kiff
11-18-2010, 03:58 AM
Curls are functional :moon:

Uh hu :confused:

Nice session mate

Off Road
11-18-2010, 06:33 AM
lol sure they are...

Nice session! Keep at it


Uh hu :confused:

Nice session mate
Thanks guys...some day you'll believe me about curls being functional...it will be all the rage with the young kids.

Off Road
11-18-2010, 05:46 PM
Oly squats = 315 lbs x 6 +2 +2 +2
Rack pulls = 385 lbs x 6 +2 +2 +2
Heel raises = 165 lbs x 15 +5 +5 +5

Notes:
Those Oly squats are a beatch! Enough said...

StLRPh
11-18-2010, 06:56 PM
Really like the exercise selection OR, great work!

ELmx479
11-18-2010, 07:35 PM
Oly squats are where it's at :bow: How are you liking the rack pulls? I've only done them a few times and not sure if I liked them or not. Oh, and I guess heel raises are calf raises??

Off Road
11-18-2010, 09:55 PM
Really like the exercise selection OR, great work!


Oly squats are where it's at :bow: How are you liking the rack pulls? I've only done them a few times and not sure if I liked them or not. Oh, and I guess heel raises are calf raises??

Thanks guys. Ya, Oly squats are awesome and a little harder than the power squat. The extra range of motion and upright posture make the weight seem twice as heavy. The rack pulls are different, I seem to feel them all in my back and not the legs, which is just what I was looking for. And ya, heel raises are calf raises.

chevelle2291
11-19-2010, 09:40 PM
Rack pulls are such a different exercise. It's fun to load the weight up on them tho.

I'm excited about this journal! It'll prolly be the deciding factor on whether or not I do HCT in the future.

Off Road
11-20-2010, 03:27 PM
Rack pulls are such a different exercise. It's fun to load the weight up on them tho. .

The rack pulls seem to be just as hard as the pulls from the floor. I think I just suck at deadlifts.

HJP
11-20-2010, 06:37 PM
Some nice heavy squats and pulls in the same session, solid effort!

Off Road
11-20-2010, 07:40 PM
Some nice heavy squats and pulls in the same session, solid effort!
Thanks man...thinking of a switch, but we'll see...

Off Road
11-20-2010, 07:46 PM
Chin-ups = +5 lbs x 6 +2 +2 +2
Barbell rows = 240 lbs x 6 +2 +2 +2
Standing press = 170 lbs x 6 +2 +2 +2

Notes:
Felt plenty strong tonight. The presses went up like a breeze and the rows were smooth and slow. I'm debating switching my lower body lifts. I've been doing squats for a few years now and think it might be time to switch to something else for a while. Probably the Trap Bar, I always get good quad activation with the Trap Bar.

StLRPh
11-21-2010, 06:40 AM
If you switch up to the trapbar are you going to change up rack pulls as well?

Off Road
11-21-2010, 07:07 AM
If you switch up to the trapbar are you going to change up rack pulls as well?

I was thinking of using the Trap Bar and alternating Split Squats and Stiff Leg Deadlifts as the second exercise. I'd probably do that for a couple of months and then switch back to Squats again.

Kiff
11-21-2010, 09:59 AM
I was thinking of using the Trap Bar and alternating Split Squats and Stiff Leg Deadlifts as the second exercise. I'd probably do that for a couple of months and then switch back to Squats again.

Looks like a sound idea mate :)

HJP
11-21-2010, 03:16 PM
That standing press is HUGE! Good effort!

PIERCEY
11-21-2010, 03:18 PM
Olympic squats look strong as hell Off Road. Good work.

GoodyGirl
11-21-2010, 07:29 PM
Hey OR, how're you doing? Been super busy. Hope you're still killin' the training.

chevelle2291
11-21-2010, 08:50 PM
I was thinking of using the Trap Bar and alternating Split Squats and Stiff Leg Deadlifts as the second exercise. I'd probably do that for a couple of months and then switch back to Squats again.

Have you considered doing something different and doing barbell lunges as your primary leg mover? I bet you'd see a lot of mass gain with that movement. Check out F=MA's quads to see what i mean.

Time+Patience
11-22-2010, 01:24 PM
BB Lunges are extremely tough. That's an exercise I hate going to the max on, it's so easy to want to wuss out on it.

Things are looking good here, I see some movements have increased in weight rather quickly from the beginning weights. I hope you can hurdle over the auto-regulation mountain. The last bout probably helped you out with this newer bout.

Off Road
11-22-2010, 02:48 PM
I've been super busy, I'll respond to you guys shortly...I'm not ignoring you and i appreciate the support :)

Off Road
11-22-2010, 04:23 PM
okay, I have some free time now...


Looks like a sound idea mate :)
Ya, I really miss the Trap Bar and I'm excited about using it again. Not too many people use it, but it really is a brilliant peice of equipment. It targets my legs like no other exercise I've tried.


That standing press is HUGE! Good effort!
Thanks HJP, it's becoming one of my favorite lifts. Funny, my lats get so sore from doing them now. Don't know if that's normal or not?


Olympic squats look strong as hell Off Road. Good work.
Thanks PIERCEY, they are so tough to get the form on and get the depth. But it's coming around.


Hey OR, how're you doing? Been super busy. Hope you're still killin' the training.Oh, Goody, Goody, look who's popping in. Great to hear from you. Sexy avatar too :)


Have you considered doing something different and doing barbell lunges as your primary leg mover? I bet you'd see a lot of mass gain with that movement. Check out F=MA's quads to see what i mean.
With my "twisted" F'd up leg, there is no way I could push the lunges hard enough. It gives me fits with the balance aspect.


BB Lunges are extremely tough. That's an exercise I hate going to the max on, it's so easy to want to wuss out on it.
Not to mention falling over - Haha


Things are looking good here, I see some movements have increased in weight rather quickly from the beginning weights. I hope you can hurdle over the auto-regulation mountain. The last bout probably helped you out with this newer bout.
I think I have a much better understanding of the auto-regulation this time around. I really think the secret is to stay away from failure and just take what the body is willing to give you on that day. I purposefully started well within myself this time and I will only increase the weights when I feel it's too easy.

Off Road
11-22-2010, 04:32 PM
Bench press = 245 lbs x 6 +2 +2 +2
Bar dips = +60 lbs x 6 +2 +2 +2
Barbell curls = 115 lbs x 6 +2 +2 +2

Notes:
That was a nice increase in bar dips without any extra "felt" intensity. I'm pretty sure that's what's supposed to happen, one day the weights just feel a bit lighter, so you throw on a little extra. The bench was fairly tough, so not a big increase there. And the curls were about the same as last time, so no increase on those. I've got the rest periods dialed in and just count about 10 breaths and then start getting back under the weight again.

StLRPh
11-22-2010, 06:32 PM
Now that you're dusting off the trapbar any idea of what you want to get to with it? 500lb?

Off Road
11-22-2010, 06:36 PM
Now that you're dusting off the trapbar any idea of what you want to get to with it? 500lb?

500 lbs? For 6 +2 +2 +2? Kinda setting the bar a little high?
Let's shoot for 400 first and go from there...:evillaugh:

Kiff
11-22-2010, 09:58 PM
Looking good mate, nice to hear you feel Gd with your rest periods!

Off Road
11-23-2010, 10:40 AM
Looking good mate, nice to hear you feel Gd with your rest periods!
Thanks kiff.

Off Road
11-23-2010, 10:42 AM
Parallel Grip Squat Lift = 385 lbs x 6 +2 +2 +2
S.l.d.l. = 265 lbs x 6 +2 +2 +2
Heel raises = 185 lbs x 15 +5 +5 +5

Notes:
Kind of on the easy side, but don't want to start too heavy.

StLRPh
11-23-2010, 11:24 AM
500 lbs? For 6 +2 +2 +2? Kinda setting the bar a little high?
Let's shoot for 400 first and go from there...:evillaugh:

I was actually thinking for a single. I'm pretty sure you could do 400 right now :moon:

Kiff
11-23-2010, 11:24 AM
Parallel Grip Squat Lift = 385 lbs x 6 +2 +2 +2
S.l.d.l. = 265 lbs x 6 +2 +2 +2
Heel raises = 185 lbs x 15 +5 +5 +5

Notes:
Kind of on the easy side, but don't want to start too heavy.

Nice mate, what I love about your Journals is you genuinely don't seem to have anything to prove or let your ego get in the way :)

the pope
11-23-2010, 03:18 PM
well done good lifting keep it up

Off Road
11-23-2010, 06:27 PM
I was actually thinking for a single. I'm pretty sure you could do 400 right now :moon:
Oh...a single...ya 500 would be a good goal. Shoot, pulling 500 from the floor with any lift would be awesome!

Nice mate, what I love about your Journals is you genuinely don't seem to have anything to prove or let your ego get in the way :)
Heck, I've got nothing to prove to anybody but myself. That happens as we get older I guess. As long as I'm keeping up with you young studs, what more could I ask for?

well done good lifting keep it up

Thanks pope.

HJP
11-23-2010, 09:27 PM
Looking good in here OR! Hows the body feeling about the new program?

Kiff
11-24-2010, 05:00 AM
You are doing more than keeping up mate! I'm trying to catch up!!!

Off Road
11-24-2010, 07:17 AM
Looking good in here OR! Hows the body feeling about the new program?
The body feels great right now. I'm sore in all the right places aftyer my workouts, but no big DOMs, so just right I think.


You are doing more than keeping up mate! I'm trying to catch up!!!
You are doing awesome and I'm excited to see you progressing so well. Way faster than I ever did.

I think the Parallel Grip Squat Lift (Trap Bar Deadlift) was the right choice for me at this time. I've got my squat max right up there where I think it should be and it will take a longish time to keep increasing it to the next goal. That's exactly what I plan to do after I get this hypertrophy bug out of my system. But, while squats made my legs bigger and stronger, the Trap Bar hits them even harder. My quads get so pumped and sore from doing them, and there is no denying that it is a major compound movement. Plus the fact that I can safely perform reps with big intensity without fear of getting trapped or injured. I expect great things from it.

ELmx479
11-24-2010, 05:21 PM
Looking good, I am interested in a trap bar. I like the sounds of what your describing. I may have to look into buying one. Your dips are awesome, you probably have healthier shoulders than me at almost double my age.

Kiff
11-24-2010, 10:06 PM
Your dips are awesome, you probably have healthier shoulders than me at almost double my age.

Second that.

Off Road
11-25-2010, 07:54 AM
Looking good, I am interested in a trap bar. I like the sounds of what your describing. I may have to look into buying one. Your dips are awesome, you probably have healthier shoulders than me at almost double my age.


Second that.

Yes, the Trap Bar is an amazing tool. The inventor of it was a competetive power lifter who had bad injuries. He used the Trap Bar year round to reduce the strain on his back and still be able to train heavy. He would switch back to the squat and deadlift before a meet and would always see a big carry-over to those lifts. Depending on the lifter and their style, it will resemble a squat or a deadlift. For most, it's more of a squat; hence the nickname, "Parallel Grip Squat Lift."

As far as dips go, I understand that some people's shoulders get injured from it. I'm thinking it's probably a form issue similar to the bench press. It has never bothered my shoulders as long as I remember to stay really tight.

Thanks for checking in on me guys...and Happy Thanksgiving.

Joe Black
11-25-2010, 08:05 AM
Love the simplicity of your workouts John, keep putting in the work!!!

joey54
11-25-2010, 08:28 AM
Set yourself up for a good cycle here.

ELmx479
11-25-2010, 08:53 AM
Yes, the Trap Bar is an amazing tool. The inventor of it was a competetive power lifter who had bad injuries. He used the Trap Bar year round to reduce the strain on his back and still be able to train heavy. He would switch back to the squat and deadlift before a meet and would always see a big carry-over to those lifts. Depending on the lifter and their style, it will resemble a squat or a deadlift. For most, it's more of a squat; hence the nickname, "Parallel Grip Squat Lift."

As far as dips go, I understand that some people's shoulders get injured from it. I'm thinking it's probably a form issue similar to the bench press. It has never bothered my shoulders as long as I remember to stay really tight.

Thanks for checking in on me guys...and Happy Thanksgiving.

Very interesting, I going to price a trap bar. Happy Thanksgiving to you also.

Off Road
11-25-2010, 12:39 PM
Love the simplicity of your workouts John, keep putting in the work!!!
Simple...like me :)


Set yourself up for a good cycle here.
Thanks Joey, I like the way it's starting.


Very interesting, I going to price a trap bar. Happy Thanksgiving to you also.
A worthwhile investment.

Off Road
11-25-2010, 12:43 PM
Barbell Rows
265 lbs x 6 +2 +2 +2
200 lbs x 12

Chin-ups
+7 lbs x 6 +2 +2 +2
Rack pull-ups x 12

Standing Press
175 lbs x 6 +2 +2 +2
130 lbs x 12

Notes:
Starting to push some maximal weights. Everything is feeling good; no pains, good energy, weights are progressing right along.

StLRPh
11-25-2010, 02:40 PM
Excellent Turkey Day workout, now go eat yourself into a coma!

HJP
11-26-2010, 01:27 AM
That row weight is huge! Solid work OR! And to finish with that standing press, solid as a rock!

Brian C
11-26-2010, 09:56 AM
Training is looking great OR awesome job lately!

chevelle2291
11-26-2010, 03:02 PM
Barbell Rows
265 lbs x 6 +2 +2 +2
200 lbs x 12

Chin-ups
+7 lbs x 6 +2 +2 +2
Rack pull-ups x 12

Standing Press
175 lbs x 6 +2 +2 +2
130 lbs x 12

Notes:
Starting to push some maximal weights. Everything is feeling good; no pains, good energy, weights are progressing right along.

Nice rowing!

I'm hoping to row 200x5 at a bodyweight of 175 in a few weeks. I can't even imagine what 265 feels like!\

Can you row 300?

Off Road
11-26-2010, 03:20 PM
Excellent Turkey Day workout, now go eat yourself into a coma!
Haha..I did. My sister-in-law makes the best broccoli casserole. Ham, turkey, stuffing, and casserole...yumm!


That row weight is huge! Solid work OR! And to finish with that standing press, solid as a rock!
Thanks HJP, I just wish my bench would make the same progress.

Training is looking great OR awesome job lately!
Great to see you over here Brian.

Nice rowing!

I'm hoping to row 200x5 at a bodyweight of 175 in a few weeks. I can't even imagine what 265 feels like!\

Can you row 300?
That's the most I've ever rowed, I think. Hopefully I'll work up to 300 soon enough. It helped doing them first in the workout, and suprisingly my chins liked being well warmed-up before getting it on with those. The chins might not look like much, but it is almost 250 lbs total weight :)

GazzyG
11-26-2010, 03:44 PM
Awesome figures mate! Really inspiring stuff.

See you're really keen on your standing press. Do you do front or back press and which do you think is the better exercise? Cheers.

chevelle2291
11-26-2010, 08:56 PM
I also find that my chinup strength does not decrease too much after a lot of heavy lifting. I think chins affects the CNS/muscles differently than horizontal rowing movements.

Kiff
11-27-2010, 10:41 AM
Great stuff, like the drops sets.

Off Road
11-27-2010, 11:34 AM
Awesome figures mate! Really inspiring stuff.

See you're really keen on your standing press. Do you do front or back press and which do you think is the better exercise? Cheers.
Thanks Gazzy, I do all my presses to the front. Presses behind the head mess with my shoulders too much.


I also find that my chinup strength does not decrease too much after a lot of heavy lifting. I think chins affects the CNS/muscles differently than horizontal rowing movements.
I agree. I also think that chin-ups require you to use all your bodyweight, so it's hard to ease into them and get warmed-up good. Doing another big pull, like rows, warms up that lift really good.


Great stuff, like the drops sets.
Thanks Kiff, we'll see what the drop sets do for the strength...

Off Road
11-27-2010, 11:41 AM
Bench Press
250 lbs x 6 +2 +2 +2
185 lbs x 12

Bar Dips
+75 lbs x 6 +2 +2 +2
BW (235+) x 12

Barbell Curls
115 lbs x 6 +2 +2 +2
85 lbs x 12

Notes:
The bench press felt relatively easier today. I didn't want to bump up the weight too fast and stall out the progress, but I'm hoping it's a sign that the lift is starting to move. Dips were also feeling lighter today, had sveral more reps left. The curls were the hardest part, it's just hard to make jumps on such a little lift. Things are going good right now, so I'll keep riding the wave.

StLRPh
11-27-2010, 12:35 PM
Good to hear the weights were light, didn't you know that turkey is highly anabolic?

Off Road
11-27-2010, 12:52 PM
Good to hear the weights were light, didn't you know that turkey is highly anabolic?

Lol...I should have eaten more turkey then, I mostly pigged out on ham :evillaugh:

xtian
11-27-2010, 03:10 PM
Solid all around work!

HJP
11-27-2010, 05:04 PM
Nice benching! I hope the lift does start to move for you now man! Looking good!

Off Road
11-28-2010, 07:26 AM
Solid all around work!


Nice benching! I hope the lift does start to move for you now man! Looking good!

Thanks guys.

joey54
11-28-2010, 10:55 AM
Bench is making a go at it.

PIERCEY
11-28-2010, 04:24 PM
Strong benching man. Your repping my max!

Clover
11-28-2010, 04:45 PM
Nice benching, hopefully you go on a good run with it! Are you still recomping?

Off Road
11-28-2010, 05:31 PM
Bench is making a go at it.
Thanks Joey, I hope you're right.


Strong benching man. Your repping my max!
Kind of like our deadlifts, where you are repping my max - Haha


Nice benching, hopefully you go on a good run with it! Are you still recomping?Thanks Clover, I'm not recomping right now, I've loosened the reins on the diet for right now.

ELmx479
11-28-2010, 05:57 PM
Solid stuff, I'm feeling the hct-12 itch again.

f=ma
11-29-2010, 02:33 AM
so i finally figured out you moved your journal. took me 4 weeks?

workouts look very good, i hope the routine pans out the way you anticipate. i am pleased to see at least 1 person was able to enjoy themselves on thanksgiving. i have been trying to incorporate some DC aspects into my accessory lifting.. e.g., the +2,+2,+1 type stuff of HCT after failure. hopefully it works? :P

chevelle2291
11-29-2010, 09:33 AM
What's up with the backdown sets? Just a finisher or what?

Since you're admin (which basically means GOD OF WBB :p) now, I was wondering what you'd think about making a sticky on proper program progression? There seems to be a lot of talk lately on people asking if they are "right" for one routine or the other, and although we have stickies detailing good beginner programs, maybe it'd be easier to have a sticky detailing what to do after finishing one program.

For example, you could do this:

Newbs/Beginners (0-6 months training with a # Bench/ # Squat/ # Deadlift)
Foundation Routine: Starting Strength or Hardgainer

Intermediates (1-3 years experience with a # Bench/ # Squat/ # Deadlift)
Strength Routine: Madcow 5x5
Hypertrophy Routine: HCT-12

And so on....

Maybe it shouldn't have its own sticky, but it could be nice to add it to one of the existing stickies. I casually looked over the stickies and don't see anything like this. Hopefully something like this could cut down on the (I bench 95#s, is DC right for me?) questions.

ironwill727
11-29-2010, 12:03 PM
Looks like you are progressing nicely. How do you like the program?

Kiff
11-29-2010, 12:38 PM
Some impressive bench OR, i hope for you that you can grab the lift by the balls this time round.

Good work mate.

Off Road
11-29-2010, 04:13 PM
Solid stuff, I'm feeling the hct-12 itch again.
Come and drink the CoolAid :)


so i finally figured out you moved your journal. took me 4 weeks?

workouts look very good, i hope the routine pans out the way you anticipate. i am pleased to see at least 1 person was able to enjoy themselves on thanksgiving. i have been trying to incorporate some DC aspects into my accessory lifting.. e.g., the +2,+2,+1 type stuff of HCT after failure. hopefully it works? :P
Glad you found me, of course I think we'll be moving these HCT journals over to the main forum soon...


What's up with the backdown sets? Just a finisher or what?

Since you're admin (which basically means GOD OF WBB :p) now, I was wondering what you'd think about making a sticky on proper program progression? There seems to be a lot of talk lately on people asking if they are "right" for one routine or the other, and although we have stickies detailing good beginner programs, maybe it'd be easier to have a sticky detailing what to do after finishing one program.

For example, you could do this:

Newbs/Beginners (0-6 months training with a # Bench/ # Squat/ # Deadlift)
Foundation Routine: Starting Strength or Hardgainer

Intermediates (1-3 years experience with a # Bench/ # Squat/ # Deadlift)
Strength Routine: Madcow 5x5
Hypertrophy Routine: HCT-12

And so on....

Maybe it shouldn't have its own sticky, but it could be nice to add it to one of the existing stickies. I casually looked over the stickies and don't see anything like this. Hopefully something like this could cut down on the (I bench 95#s, is DC right for me?) questions.
You are correct, the back-down sets are "finishers." Also, I do plan to reorganize the stickies, just waiting to finalize all the stuff with Daniel first.


Looks like you are progressing nicely. How do you like the program?
I like this program, it's kind of back to my roots. 5/3/1 is just so slow that it gets kind of monotonous. This program has you trying to hit new weight PRs instead of rep PRs. Plus the clusters are a kick.


Some impressive bench OR, i hope for you that you can grab the lift by the balls this time round.

Good work mate.

I plan to grab it by the balls and squeeze until it screams like a little girl :)

Off Road
11-29-2010, 04:21 PM
A day late but who gives a crap...

Squats
365 lbs x 6 +2 +2 +2
275 lbs x 20

S.l.d.l.
285 lbs x 6 +2 +2 +2
215 lbs x 12

Heel Raises
225 lbs x 15 +5 +5 +5

Notes:
I decided I'd alternate the squats and deadlifts, just because I miss squats when I don't do them. I always feel like something is missing when there isn't a squat in the routine. We'll see how it works rotating the two, but I don't forsee a problem...

StLRPh
11-29-2010, 06:07 PM
great workout and really like the idea of alternating deads and squats

Time+Patience
11-29-2010, 06:09 PM
A day late but who gives a crap...

Notes:
I decided I'd alternate the squats and deadlifts, just because I miss squats when I don't do them. I always feel like something is missing when there isn't a squat in the routine. We'll see how it works rotating the two, but I don't forsee a problem...

As long as it's down it doesn't matter when it's posted. I just had 3 late workouts. I think rotating heavy compound lifts like Deads and squats is a solid idea. It gives you ample rest and it's good to keep them in the rotation so you stay accustomed to the lifts.

xtian
11-29-2010, 10:40 PM
I like this program, it's kind of back to my roots. 5/3/1 is just so slow that it gets kind of monotonous. This program has you trying to hit new weight PRs instead of rep PRs. Plus the clusters are a kick.




I strongly agree with you here OR!

Off Road
11-30-2010, 08:40 AM
great workout and really like the idea of alternating deads and squats
Thanks, we'll see how it works. I might rotate some other lifts too, like incline bench and flat bench. That should keep things from stalling too fast.


As long as it's down it doesn't matter when it's posted. I just had 3 late workouts. I think rotating heavy compound lifts like Deads and squats is a solid idea. It gives you ample rest and it's good to keep them in the rotation so you stay accustomed to the lifts.
That's what I like about this split, if I miss a day I can just make it up and get right back on track.


I strongly agree with you here OR!
Obviously it works well for you, so maybe I'll make some good progress.

Kiff
11-30-2010, 09:44 AM
Nice work mate

mchicia1
11-30-2010, 01:41 PM
Off Road...did you take any before pics prior to this program? If you stick with it for 3 months or so, id be interested to see a before and after. I am starting to steer more towards the size oriented goals now and I am looking at DC training or HCT-12 as the next program after 5/3/1.

the pope
11-30-2010, 02:19 PM
going good here. how you finding it in termes of the way you look you seeing any diff?

HJP
12-01-2010, 12:13 AM
Notes:
I decided I'd alternate the squats and deadlifts, just because I miss squats when I don't do them. I always feel like something is missing when there isn't a squat in the routine.

Same mate... If there ain't squats in the routine I feel like im not lifting!

Bradruss
12-01-2010, 04:24 AM
I agree, the clusters are great. Good work OR, those 20 rep squats are impressive

ELmx479
12-01-2010, 06:43 AM
Hitting a 20 rep squat after the cluster set is very impressive. I did a back down set of 12 reps and it was rough so I couldn't imagine 20. Nice work!

Off Road
12-01-2010, 07:12 AM
Nice work mate
Thanks Kiff


Off Road...did you take any before pics prior to this program? If you stick with it for 3 months or so, id be interested to see a before and after. I am starting to steer more towards the size oriented goals now and I am looking at DC training or HCT-12 as the next program after 5/3/1.
No, I didn't take any before pics. In fact, I don't have one single "posing" picture, ever. Just not my thing I guess. I have "shirted" pictures, but it's hard to tell anything with a shirt on.


going good here. how you finding it in termes of the way you look you seeing any diff?Well, it's only been a very short time, but...I think this routine works the storage system a lot. The day after the workout I look pretty full, but the next day I look more flat. I'm sure I'll be putting on muscle with it, but that kind of growth takes a while to be noticed.


Same mate... If there ain't squats in the routine I feel like im not lifting!
Absolutely. Even though there are suitable alternatives, it's been beaten into my head so many times it feels like cheating if I aint squatting.


I agree, the clusters are great. Good work OR, those 20 rep squats are impressive
Thanks Bradruss


Hitting a 20 rep squat after the cluster set is very impressive. I did a back down set of 12 reps and it was rough so I couldn't imagine 20. Nice work!
The 20 reppers aren't bad if you keep the weight light enough. They didn't really start getting hard until about the 15th rep. The hard part was doing the stiffies after that :)

mchicia1
12-01-2010, 09:00 AM
You are truly a good squatter..nice job.

Time+Patience
12-01-2010, 06:30 PM
Off Road...did you take any before pics prior to this program? If you stick with it for 3 months or so, id be interested to see a before and after. I am starting to steer more towards the size oriented goals now and I am looking at DC training or HCT-12 as the next program after 5/3/1.

You can still make progress with your strength gains when catering your routine towards the size of things. I think you should still have the basics involved in a size routine.

You can see that within OffRoad's current routine. He's only changing a few things around, but includes many of the basics in his routine.

Loving your workouts. Heavy, hard, and consistent = progress.

PIERCEY
12-01-2010, 07:07 PM
'Mirin the squats man. Strong as hell.

Off Road
12-01-2010, 10:17 PM
You are truly a good squatter..nice job.
Thanks, I enjoy my squats.


\Loving your workouts. Heavy, hard, and consistent = progress.
Thanks TnP, It's definitely hard and heavy, at least for me. I'm hoping the progress part comes with it.


'Mirin the squats man. Strong as hell.
Thanks PIERCEY, not terrible for an old dude :)

Off Road
12-01-2010, 10:23 PM
Changing things up a bit...

Torso supported barbell rows
235 lbs x 6 +2 +2 +2
175 lbs x 16

Wide grip pull-ups
BW x 6 +2 +2 +2
Rack pull-ups x 20

High incline seated press
195 lbs x 6 +2 +2 +2
150 lbs x 10

Notes:
I decided to rotate in a few different lifts. The rows felt about right, I like the no cheating of the torso supported rows. The pull-ups were very hard, the last couple of reps were a little shallow. I'll keep working on them. The big suprise was the seated presses. I haven't done them in a while and ended up banging out a PR. Kinda makes me think that the Westside stuff might have some merit. Anyways, a good workout...

ELmx479
12-02-2010, 05:31 AM
Nice to see those pull ups in here. I've done supported rows using db's before and they are much harder but like you said, no cheating. Strong pressing too!

Kiff
12-02-2010, 07:55 AM
Changing things up a bit...

Torso supported barbell rows
235 lbs x 6 +2 +2 +2
175 lbs x 16

Wide grip pull-ups
BW x 6 +2 +2 +2
Rack pull-ups x 20

High incline seated press
195 lbs x 6 +2 +2 +2
150 lbs x 10

Notes:
I decided to rotate in a few different lifts. The rows felt about right, I like the no cheating of the torso supported rows. The pull-ups were very hard, the last couple of reps were a little shallow. I'll keep working on them. The big suprise was the seated presses. I haven't done them in a while and ended up banging out a PR. Kinda makes me think that the Westside stuff might have some merit. Anyways, a good workout...

What an example of a good solid workout no cheating and good weight.

I like the torso supported rows might give them a bash this cycle i have been trying to think of something to swap my 1arm rows with!

Great work OR

Off Road
12-02-2010, 05:19 PM
Nice to see those pull ups in here. I've done supported rows using db's before and they are much harder but like you said, no cheating. Strong pressing too!
I feel like such w eak bastard when it comes to pull-ups (which I am), but I figured if I didn't start getting after it I'd remain a weak bastard :)


What an example of a good solid workout no cheating and good weight.

I like the torso supported rows might give them a bash this cycle i have been trying to think of something to swap my 1arm rows with!

Great work OR
Thanks Kiff, I'm trying to rotate some exercises this time around to see if it helps with recovery and added progression. We will see...

ELmx479
12-02-2010, 05:24 PM
I feel like such w eak bastard when it comes to pull-ups (which I am), but I figured if I didn't start getting after it I'd remain a weak bastard :)



I feel the same way with my OH Pressing, it's actually embarrassing to post my pressing workouts. We all have a strong point and a weak point. I was always able to do a solid 10 pull ups even when I didn't workout much while at the same time struggle with 20 push ups.

HJP
12-02-2010, 09:19 PM
Solid session! That seated press is awesome!

mchicia1
12-02-2010, 10:03 PM
How does one do a torso supported row without a machine? Wait you lift at home right? I can't remember if you did.

chevelle2291
12-02-2010, 11:25 PM
Nice pressing!

Joe Black
12-03-2010, 12:13 AM
I decided to rotate in a few different lifts. The rows felt about right, I like the no cheating of the torso supported rows. The pull-ups were very hard, the last couple of reps were a little shallow. I'll keep working on them. The big suprise was the seated presses. I haven't done them in a while and ended up banging out a PR. Kinda makes me think that the Westside stuff might have some merit. Anyways, a good workout...

Yeah whenever I speak to Chris he raves about switching up exercises regularly, I'll give it a good next year I think.

Hey, how did you to the torso supported rows. Do you have a T-Bar or did you use a bench? Again, another one I want to start using.

Keep it up old dude! ;)

Off Road
12-03-2010, 08:28 AM
Thanks guys, glad to be back here in the main Journals section with all my e-gym partners.

I am doing the torso supported rows on an incline bench. My bench works good for it because there is nothing stopping the ROM except the small frame and a sheet of plywood. The total thickness is about 1-1/4 inches, I know, cheap bench. So, while there is just over an inch od reduced ROM, there is also no cheating and no belly hanging down, which probably shortens my ROM more than an inch :)

chevelle2291
12-03-2010, 09:32 AM
Thanks guys, glad to be back here in the main Journals section with all my e-gym partners.

I am doing the torso supported rows on an incline bench. My bench works good for it because there is nothing stopping the ROM except the small frame and a sheet of plywood. The total thickness is about 1-1/4 inches, I know, cheap bench. So, while there is just over an inch od reduced ROM, there is also no cheating and no belly hanging down, which probably shortens my ROM more than an inch :)

Ah okay that makes sense. Is the bench completely flat then?


I really, really enjoy chest supported rows using a HS or similar machine. Seems to really hit my back. Unfortunately, I don't have one in my school gym. :(

PIERCEY
12-03-2010, 01:47 PM
Great upper body strength man.

Time+Patience
12-03-2010, 03:17 PM
The way you do your supported BB rows are very tough. The picture that I envision makes them appear to be tougher than doing them on a T-Bar supported row station.

235 is a respectable number for sure!

Time+Patience
12-03-2010, 03:20 PM
Thanks guys, glad to be back here in the main Journals section with all my e-gym partners.
Definitely a good move to get this journal back over here. I do understand the appeal of creating the HCT only portion for the forum, but after a few months I think it's good to merge the forums again and just create the journal only forum.

I'm happy you brought yours over.

Off Road
12-03-2010, 05:14 PM
I'm happy you brought yours over.
Daniel and I brought them ALL over :evillaugh:

Off Road
12-03-2010, 05:16 PM
Ah okay that makes sense. Is the bench completely flat then? :(
I have it set on a low incline...just enough to have to stretch out to grab the bar off the floor.


Great upper body strength man.
Thanks PIERCEY


The way you do your supported BB rows are very tough. The picture that I envision makes them appear to be tougher than doing them on a T-Bar supported row station.

235 is a respectable number for sure!

They are very tough, absolutely no cheating and it's a dead weight. The pull is all arms and back.

Off Road
12-03-2010, 06:57 PM
Close grip pin press
245 lbs x 6 +2 +2 +2
Bench press - 185 lbs x 12

Skull crushers
125 lbs x 6 +2 +2 +2
95 lbs x 12

Seated dumbbell curls
60 lbs x 6 +2 +2 +2
40 lbs x 12

Notes:
That was a fun switch-up. The pin presses were set 3 inches off the chest, my sticking point. Skull crushers were brutal, but my elbows held up fine. The curls, well they were curls, what more can you say about curls :)

joey54
12-03-2010, 07:53 PM
Good pressing power boss!

chevelle2291
12-03-2010, 08:01 PM
Is a back-down set recommended for the iso exercises like curls and such?

Off Road
12-03-2010, 11:31 PM
Good pressing power boss!
Thanks Joey. Trying some different stuff to see what happens.


Is a back-down set recommended for the iso exercises like curls and such?

I don't believe back down sets are recomended at all. I'm just trying some different things out. I'm doing the back off sets as a finisher and I'm going to be rotating lifts every few weeks. I'll probably deload after about eight weeks or so.

Coke
12-03-2010, 11:38 PM
The only way to get to where you want to go in this game is to experiment on your own, good job man.

Kiff
12-04-2010, 04:03 AM
Close grip pin press


Seated dumbbell curls
60 lbs x 6 +2 +2 +2
40 lbs x 12

The curls, well they were curls, what more can you say about curls :)




A very functional movement-OffRoad 2010

You answered your own question in someone elses log a few weeks back! :evillaugh:

Nice work on the skullcrushers they are such a good movement . .

Time+Patience
12-04-2010, 03:18 PM
Those are some extremly strong skull crushers! 125x6 and then some more, very impressive. I'd get my skull "crushed" for real if I was trying to play with 125!

xtian
12-04-2010, 03:41 PM
Sick skullcrushers OR!

chevelle2291
12-04-2010, 09:54 PM
I don't believe back down sets are recomended at all. I'm just trying some different things out. I'm doing the back off sets as a finisher and I'm going to be rotating lifts every few weeks. I'll probably deload after about eight weeks or so.

I see. One thing I've been curious about experimenting with in the future is the use of a 2 set heavy/light scheme. The idea would be one heavy, maximal set in the 3-6 rep range, and then a lighter set with perfect form in the 8-10 rep range. I think it could be an interesting format, especially for something like barbell rows.

Off Road
12-05-2010, 08:35 AM
The only way to get to where you want to go in this game is to experiment on your own, good job man.
Thanks Coke. After years of basically doing the same stuff, it's nice to try some different stuff.



Nice work on the skullcrushers they are such a good movement . .
I like them, as long as my elbows can handle it.


Those are some extremly strong skull crushers! 125x6 and then some more, very impressive. I'd get my skull "crushed" for real if I was trying to play with 125!
Just a little ahead of my curls, and since there are more muscles...


Sick skullcrushers OR!
Thanks xitan.

Off Road
12-05-2010, 08:37 AM
I see. One thing I've been curious about experimenting with in the future is the use of a 2 set heavy/light scheme. The idea would be one heavy, maximal set in the 3-6 rep range, and then a lighter set with perfect form in the 8-10 rep range. I think it could be an interesting format, especially for something like barbell rows.

That's pretty much what Tom Mutaffis recomends, and we all know how strong that dude is...

StLRPh
12-05-2010, 09:30 AM
good job hammering the beach muscles :)

ELmx479
12-05-2010, 12:18 PM
You get some new DB's? Strong skulls, that is close to my cgbp workout from yesterday.

Clover
12-05-2010, 12:34 PM
Nice lifting Off Road, looks like you're really getting into it now. I was looking for a way to do chest supported BB rows like that actually but it didn't work with a normal bench obviously.

PIERCEY
12-05-2010, 03:19 PM
Likin the pin presses man. Nice seated curls as well, 60lb db's seated is pretty impressive.

Cards
12-05-2010, 03:47 PM
Strong pressing! I hear you on switching things up, sometimes the variety can add some fun.

Off Road
12-05-2010, 04:24 PM
good job hammering the beach muscles :)
Ya, and I don't even go near the beach :)


You get some new DB's? Strong skulls, that is close to my cgbp workout from yesterday.
I got some cheap spin-lock adjustable dumbbells.


Nice lifting Off Road, looks like you're really getting into it now. I was looking for a way to do chest supported BB rows like that actually but it didn't work with a normal bench obviously.
Ya, you need a crappy adjustable bench made with Weider quality :)


Likin the pin presses man. Nice seated curls as well, 60lb db's seated is pretty impressive.
Thanks PIERCEY, I love pin presses. They are so hard.


Strong pressing! I hear you on switching things up, sometimes the variety can add some fun.
Thanks, I'm also hoping they'll add some strength to the lifts they replaced in the long run.

mchicia1
12-05-2010, 06:57 PM
Are all the lifts intended to be in the 6 rep range + 3 clusters? I keep reading about this routine and really want to try it, for real this time I mean. I just did it for bench for 6 weeks before when my back was recovering and actually made nice gains.

But if I were to do it, I would choose the A-B-A schedule and I would rotate exercises, especially on my lower body. One leg day I would lead with deadlifts and follow up with leg press...then I would swap and go quad dominant first by doing squats and then another back variation like RDLs or good mornings. My only thing is I would never do good mornings with a 6RM and then 3 clusters...just seems like an injury waiting to happen. Whats your take?

Off Road
12-05-2010, 08:58 PM
Are all the lifts intended to be in the 6 rep range + 3 clusters? I keep reading about this routine and really want to try it, for real this time I mean. I just did it for bench for 6 weeks before when my back was recovering and actually made nice gains.

But if I were to do it, I would choose the A-B-A schedule and I would rotate exercises, especially on my lower body. One leg day I would lead with deadlifts and follow up with leg press...then I would swap and go quad dominant first by doing squats and then another back variation like RDLs or good mornings. My only thing is I would never do good mornings with a 6RM and then 3 clusters...just seems like an injury waiting to happen. Whats your take?


I answered your questions in the main forum, but the short answer is that I think an experienced lifter like yourself can individualize it any way you think will work best for you.

Off Road
12-05-2010, 09:02 PM
Deadlift
415 lbs x 3 +1 +1 +1

Squats
225 lbs x 15 +5 +5 +5

Heel raise
225 lbs x 20 +10 +10 +10

Notes:
That was fun and interesting :)

Obviously I've dropped the reps on my deadlifts and used the squat as kind of a lighter accessory lift. I also raised the heelraises to even higher reps because i don't feel like balancing a huge weight on my toes.

mchicia1
12-05-2010, 09:17 PM
Deadlift
415 lbs x 3 +1 +1 +1

Squats
225 lbs x 15 +5 +5 +5

Heel raise
225 lbs x 20 +10 +10 +10

Notes:
That was fun and interesting :)

Wow...

Interesting for sure man. How did the deads feel?

Off Road
12-05-2010, 09:20 PM
Wow...

Interesting for sure man. How did the deads feel?


The deads were interesting. The three work reps felt pretty easy, but the singles that followed felt like they were welded to the floor - haha

mchicia1
12-05-2010, 09:22 PM
The deads were interesting. The three work reps felt pretty easy, but the singles that followed felt like they were welded to the floor - haha

Thats funny as hell. Are you rotating rep ranges or is it just dependent on the movement?

Kiff
12-05-2010, 09:38 PM
I love the variety and imagination you consistently put into your workouts mate. Nice stuff!

Off Road
12-05-2010, 09:54 PM
Thats funny as hell. Are you rotating rep ranges or is it just dependent on the movement?
To be honest, I think deadlifts are more of a strength movement than a mass movement and therefore benefit from lower reps. Then, there was no way I was going heavy on squats after those deadlifts, so I decided to do higher reps. I thouhgt out the deadlift reps but just threw together the squat reps on the fly. I'll stick with this setup for the next month to see where it takes me. If I'm flying up, I'll stick with it a bit longer. If I'm burning out, I'll switch it up again.


I love the variety and imagination you consistently put into your workouts mate. Nice stuff!
Thanks Kiff, I'm really going to be working the variety for a while to see if it leads to good progress, ala Westside (sorta).

HJP
12-06-2010, 03:59 AM
That's a nice looking session! Interesting! The squats hurt? Always good work in here OR.

Off Road
12-06-2010, 06:59 AM
That's a nice looking session! Interesting! The squats hurt? Always good work in here OR.

Nah, the squats were light.

mchicia1
12-06-2010, 07:56 AM
To be honest, I think deadlifts are more of a strength movement than a mass movement and therefore benefit from lower reps. Then, there was no way I was going heavy on squats after those deadlifts, so I decided to do higher reps. I thouhgt out the deadlift reps but just threw together the squat reps on the fly. I'll stick with this setup for the next month to see where it takes me. If I'm flying up, I'll stick with it a bit longer. If I'm burning out, I'll switch it up again.




Really? I love high rep deadlifts as a back thickener. Up to 3 days after I rep put a pull, my back just feels absolutely swollen. Love it!

Off Road
12-06-2010, 09:03 AM
Really? I love high rep deadlifts as a back thickener. Up to 3 days after I rep put a pull, my back just feels absolutely swollen. Love it!
I agree with you, I just meant that my deadlift seems to respond better to low reps, while my squat seems to respond better to moderate to high reps. It just comes down to progression and how that transfers to building size and strength [for me].

mchicia1
12-06-2010, 09:04 AM
I agree with you, I just meant that my deadlift seems to respond better to low reps, while my squat seems to respond better to moderate to high reps. It just comes down to progression and how that transfers to building size and strength [for me].

Yup...knowing what works best for *you* is what counts. If I always did high reps with squats, I would never make any progress. Same with my bench. But my OHP and deadlift seem to love higher reps. Weird.

StLRPh
12-06-2010, 09:25 AM
The deads were interesting. The three work reps felt pretty easy, but the singles that followed felt like they were welded to the floor - haha

I hate it when there's a sudden gravity attack in the Garage

mchicia1
12-06-2010, 10:06 AM
OR, looks like you ran 5/3/1 for about 3 months before going back to hct-12 again? Besides the lack of deadlift progress, is there any other reason why you switched? Boredom? Want more hypertrophy?

Kiff
12-06-2010, 12:50 PM
I hate it when there's a sudden gravity attack in the Garage

These sudden gravity attacks are becoming more and more frequent, Mr Hawkins and Einstein have a lot to answer for!

Off Road
12-06-2010, 01:00 PM
I hate it when there's a sudden gravity attack in the Garage
Haha...that made me crack up.


OR, looks like you ran 5/3/1 for about 3 months before going back to hct-12 again? Besides the lack of deadlift progress, is there any other reason why you switched? Boredom? Want more hypertrophy?
I ran 5/3/1 for about a year, then HCT for several months, then back to 5/3/1 for a few months, now back to HCT again...What can I say, I'm OCD :)

Not really. I went back to 5/3/1 because my lifts were regressing on my first run-through of HCT. But after some time away from it, I figure the regression was my own fault for not using auto-regulation the correct way. I made some hypertrophy gains with HCT, and now I think I can make some strength gains as well. So I decided to give it another run-through and see what happens. Heck, I'm 47 years old, I only have so much time left before every ounce of muscle I gain will be taken back by father time. I better get my pump on while I can :)


These sudden gravity attacks are becoming more and more frequent, Mr Hawkins and Einstein have a lot to answer for!I know, I hate gravity at times, especially on deadlift day. Especially when my deadlifts are ALL leg drive because I'm afraid to pull hard with my back until the weight is moving.

mchicia1
12-06-2010, 01:18 PM
I ran 5/3/1 for about a year, then HCT for several months, then back to 5/3/1 for a few months, now back to HCT again...What can I say, I'm OCD :)

Not really. I went back to 5/3/1 because my lifts were regressing on my first run-through of HCT. But after some time away from it, I figure the regression was my own fault for not using auto-regulation the correct way. I made some hypertrophy gains with HCT, and now I think I can make some strength gains as well. So I decided to give it another run-through and see what happens. Heck, I'm 47 years old, I only have so much time left before every ounce of muscle I gain will be taken back by father time. I better get my pump on while I can :)


Got it...I just was going based on your first hct journal to your next 5/3/1 journal.

I want to try HCT-12 for size gains just like you, but I don't want to lose all the strength I gained either. I just don't get how guys like us can progress in strength by always doing 6 reps. I can see how a newbie can keep progressing.

How do progress from week to week on this program if you get stuck on a 6RM? 5/3/1 would have you in a wide range of rep ranges, so I can see how you would get past a sticking point. I don't really see how you would do it with HCT-12. The only thing I can think of is starting the clusters at 1 minute, then gradually working down to 30 seconds and then trying to move up 5 pounds.

Thoughts on this? I know I ask a lot of questions, but I want to make sure I still have a game plan on strength progression even if I am to switch to a more hypertrophy based program.

PIERCEY
12-06-2010, 01:40 PM
Nice work with the deads man. I'm going for 415x3 on friday too!

GazzyG
12-06-2010, 01:49 PM
Squats
225 lbs x 15 +5 +5 +5


.....used the squat as kind of a lighter accessory lift...

:omg: Can't wait for the day that I use 110kgs as a light accessory lift, haha! Great work!

HJP
12-06-2010, 02:43 PM
lol the Squats were light... You still did a hell of a lot of reps! You are a tough man OR!

GazzyG
12-06-2010, 04:05 PM
lol the Squats were light... You still did a hell of a lot of reps! You are a tough man OR!

Just checked out your journal - great lifting mate! :)

Off Road
12-06-2010, 04:42 PM
Got it...I just was going based on your first hct journal to your next 5/3/1 journal.

I want to try HCT-12 for size gains just like you, but I don't want to lose all the strength I gained either. I just don't get how guys like us can progress in strength by always doing 6 reps. I can see how a newbie can keep progressing.

How do progress from week to week on this program if you get stuck on a 6RM? 5/3/1 would have you in a wide range of rep ranges, so I can see how you would get past a sticking point. I don't really see how you would do it with HCT-12. The only thing I can think of is starting the clusters at 1 minute, then gradually working down to 30 seconds and then trying to move up 5 pounds.

Thoughts on this? I know I ask a lot of questions, but I want to make sure I still have a game plan on strength progression even if I am to switch to a more hypertrophy based program.

Haha- you are going to get a short answer for having such a long question...

The answer is CHANGE!

Off Road
12-06-2010, 04:49 PM
Okay, I'll elaborate a little more. When something stops working, change it. When something stalls, make a change. Look at my recent journal and you'll notice me changing stuff every few weeks. I'll hit a PR and know that progress will soon stall, or I'll feel stagnant on something, I'll find something else similar but close enough to get carry-over from it. I think once the linear gains are used up, simply bashing your head against the wall is the slow route. For instance; if your back squat stalls, do some front squats for a while. You will make progress on the front squats for a while and the added quad strength should carry over to your back squat so you'll make more progress on them when they are back in the lineup. Change can be as simple as foot placement, stance, or changing angles.

I know that sounds kind of like Westside, but I've practiced it long before I ever heard of westside, so it's not a westside exclusive theory.

Off Road
12-06-2010, 04:53 PM
Nice work with the deads man. I'm going for 415x3 on friday too!
Good luck, I know you'll get it.


:omg: Can't wait for the day that I use 110kgs as a light accessory lift, haha! Great work!
Thanks Gazzy. That day will come.


lol the Squats were light... You still did a hell of a lot of reps! You are a tough man OR!
Thanks HP, I cut my lifting teeth on 20 rep squats, so I better be used to a lot of squatting by now :)

Coke
12-07-2010, 10:31 AM
I am hearing you man, change can sometimes be a seriously good thing, and on all levels too.

mchicia1
12-07-2010, 10:41 AM
Okay, I'll elaborate a little more. When something stops working, change it. When something stalls, make a change. Look at my recent journal and you'll notice me changing stuff every few weeks. I'll hit a PR and know that progress will soon stall, or I'll feel stagnant on something, I'll find something else similar but close enough to get carry-over from it. I think once the linear gains are used up, simply bashing your head against the wall is the slow route. For instance; if your back squat stalls, do some front squats for a while. You will make progress on the front squats for a while and the added quad strength should carry over to your back squat so you'll make more progress on them when they are back in the lineup. Change can be as simple as foot placement, stance, or changing angles.

I know that sounds kind of like Westside, but I've practiced it long before I ever heard of westside, so it's not a westside exclusive theory.

Sounds good man..

I was not even close to stalling on anything on 5/3/1, but I need a change because its just a really boring routine. I enjoy benching twice a week sometimes and I can never do that on 5/3/1. Thats not a bad thing right?

I am doing the 30 lbs routine now but I will definitely do hct-12 for a while after that. If I stall, I will just switch movements like in DC training/westside. Good point on that.

Off Road
12-07-2010, 05:17 PM
I am hearing you man, change can sometimes be a seriously good thing, and on all levels too.Thanks Coke, change is in the air :)


I am doing the 30 lbs routine now but I will definitely do hct-12 for a while after that. If I stall, I will just switch movements like in DC training/westside. Good point on that.
Great. Good luck with the new routine.

Off Road
12-07-2010, 05:20 PM
Pull-ups
BW x 6 +2 +2 +2

Torso supported rows
240 lbs x 6 +2 +2 +2
175 lbs x 12

High incline seated press
200 lbs x 6 +2 +2 +2
150 lbs x 12

Notes:
The pull-ups were a tad easier today, I'll call it progress. The rows were heavy and didn't quite tap the sixth rep, but close enough. The press was dang heavy and I was shaking like a leaf when I was done. Great stuff today...

mchicia1
12-07-2010, 06:18 PM
Pull-ups
BW x 6 +2 +2 +2

Torso supported rows
240 lbs x 6 +2 +2 +2
175 lbs x 12

High incline seated press
200 lbs x 6 +2 +2 +2
150 lbs x 12

Notes:
The pull-ups were a tad easier today, I'll call it progress. The rows were heavy and didn't quite tap the sixth rep, but close enough. The press was dang heavy and I was shaking like a leaf when I was done. Great stuff today...


Pullups are tough man...keep at it and they will fly up. Will help all your pressing movements too.

Time+Patience
12-07-2010, 07:14 PM
. The press was dang heavy and I was shaking like a leaf when I was done. Great stuff today...

You better have a sturdy bench on those presses! I've had some real wobbly ones and when I get to shaking I feel like it's all about to come tumbling down.

I've thought I've seen you do some pull-ups with some weight hanging, am I wrong?

Off Road
12-07-2010, 07:42 PM
Pullups are tough man...keep at it and they will fly up. Will help all your pressing movements too.Thanks, I'll kep working them. I hope to be able to add weight to them soon.


You better have a sturdy bench on those presses! I've had some real wobbly ones and when I get to shaking I feel like it's all about to come tumbling down.

I've thought I've seen you do some pull-ups with some weight hanging, am I wrong?

Nope, just weighted chin-ups and rack pull-ups.

And nope again, I have a cheap bench. But it's held up so far.

HJP
12-08-2010, 03:11 AM
Solid session OR! How'd you find doing pull ups before your rows? More correctly, how did you find the rows after pull ups?

ELmx479
12-08-2010, 05:39 AM
Nice session man, very well rounded strength with everything.

StLRPh
12-08-2010, 06:09 AM
sounds like you have everything pretty much where it should be

Off Road
12-08-2010, 07:30 AM
Solid session OR! How'd you find doing pull ups before your rows? More correctly, how did you find the rows after pull ups?They were fine for now. Since pull-ups are a new exercise, they aren't taxing me like something I can really push hard.


Nice session man, very well rounded strength with everything.
Thanks El, I try to keep things balanced between push and pull movements. It's my Hardgainer background; always emphasise the pulling movements more than the pushing.


sounds like you have everything pretty much where it should be
Thanks, hopefully primed for some gains.

mchicia1
12-08-2010, 07:39 AM
Thanks El, I try to keep things balanced between push and pull movements. It's my Hardgainer background; always emphasise the pulling movements more than the pushing.


O.R, heres a good article on shoulder prehab. They actually say that just because you balance push/pull, doesn't mean your shoulder is protected. Not sure if I agree with the pushups, but the overhead shrugs and the face pulls sparked my interest. I am going to mix in face pulls at the end of every session for prehab purposes.

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs

Off Road
12-08-2010, 08:32 AM
I've had pretty much zero problems with my shoulders. I contribute this to not being a bench monkey in my early training, but rather focussing on overhead lifts and pulls.

Kiff
12-08-2010, 01:05 PM
Looking good OR, as others have said you don't seem to have a weak point! Even if you think your dead is not up to scratch :evillaugh:

Coke
12-08-2010, 01:46 PM
Clearly heading in the right direction, nice job.

PIERCEY
12-08-2010, 08:10 PM
I think I've told you more than once.... that you have INSANE shoulder pressing strength. Great lifting.

Off Road
12-09-2010, 08:25 AM
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs

Interesting article, too bad it was such a hard read.

Looking good OR, as others have said you don't seem to have a weak point! Even if you think your dead is not up to scratch :evillaugh:
I'm happy with my lifts so far. I still think my deads should be higher, but all in good time.


Clearly heading in the right direction, nice job.
Thanks Coke.


I think I've told you more than once.... that you have INSANE shoulder pressing strength. Great lifting.
Haha - Thanks PIERCEY.

Clover
12-09-2010, 03:45 PM
It must feel great to lift 200 over your head. Have you done 2 PPS before?

Off Road
12-09-2010, 06:54 PM
It must feel great to lift 200 over your head. Have you done 2 PPS before?

Not yet. I hope to soon though...

Off Road
12-09-2010, 06:59 PM
Bench from pins (<3" off chest)
255 lbs x 6 +2 +2 +2
Bench press - 185 x 12

Skull crushers
95 lbs x 15, 15

Dumbbell curls
60 lbs x 6 +2 +2 +2
40 lbs x 12

Notes:
The pin press felt good today and all reps were pretty fast. I went lighter on the skull crushers because I just didn't feel like hammering my elbows today. So, light weight and high reps gave them a little work. The curls are tough and are at about the max weight for today. Can't wait for tomorrow to see if my deadlift budges up a little.

StLRPh
12-09-2010, 07:10 PM
Do you have any bands? High rep (20+) pressdowns with bands has really helped my elbows and triceps quite a bit

ELmx479
12-10-2010, 04:41 AM
Do you have any bands? High rep (20+) pressdowns with bands has really helped my elbows and triceps quite a bit

I agree, bands work great for a few different movements.

Strong stuff, 60lb. dumbbell curls are impressive.

Off Road
12-10-2010, 06:48 AM
Do you have any bands? High rep (20+) pressdowns with bands has really helped my elbows and triceps quite a bit


I agree, bands work great for a few different movements.

Strong stuff, 60lb. dumbbell curls are impressive.

Nope, no bands. I keep telling myself to order some, but I just haven't done it yet.

Thanks for checking on me guys. I appreciate the continued support and motivation it brings me. I swear I sit there before a heavy set and tell myself that I have to do good or I'll be letting my freinds on WBB down.

ELmx479
12-10-2010, 07:18 AM
Nope, no bands. I keep telling myself to order some, but I just haven't done it yet.

Thanks for checking on me guys. I appreciate the continued support and motivation it brings me. I swear I sit there before a heavy set and tell myself that I have to do good or I'll be letting my freinds on WBB down.

You are correct. Lets get moving in here :whip:

SCmmaFAN
12-10-2010, 07:31 AM
Nice pin press! I'm looking forward to your deadlift session today.

SCmmaFAN
12-10-2010, 07:33 AM
Nope, no bands. I keep telling myself to order some, but I just haven't done it yet.

Thanks for checking on me guys. I appreciate the continued support and motivation it brings me. I swear I sit there before a heavy set and tell myself that I have to do good or I'll be letting my freinds on WBB down.

I thought I was the only one who used my WBB buds to motivate me. I hate to post in my journal when I have a weaker session. I feel like I let everyone down.

the pope
12-10-2010, 10:02 AM
you have some storng lifts here or

Kiff
12-10-2010, 11:15 AM
I thought I was the only one who used my WBB buds to motivate me. I hate to post in my journal when I have a weaker session. I feel like I let everyone down.

Second that mate! When i question that last set or doubt i am going to get it i always ask, 'What would the WBB bunch say when i dont get it?' Sets normally done by then :evillaugh:

Keep up the good work OR

Clover
12-10-2010, 01:25 PM
Not yet. I hope to soon though...

You must be really close with 6 reps of 200.


Thanks for checking on me guys. I appreciate the continued support and motivation it brings me. I swear I sit there before a heavy set and tell myself that I have to do good or I'll be letting my freinds on WBB down.

I definitely work a little harder not to screw up my numbers in my journal. One of the many good reasons to document the lifting.

Off Road
12-10-2010, 02:49 PM
You are correct. Lets get moving in here :whip:
Yes sir, may I have another.


Nice pin press! I'm looking forward to your deadlift session today.
Me too...I'm chomping at the bit here.


I thought I was the only one who used my WBB buds to motivate me. I hate to post in my journal when I have a weaker session. I feel like I let everyone down.
That's the greatest thing about keeping a journal. Who else is going to cheer for us when we reach a goal or set a PR.


you have some storng lifts here or
Thanks your holiness...


Second that mate! When i question that last set or doubt i am going to get it i always ask, 'What would the WBB bunch say when i dont get it?' Sets normally done by then :evillaugh:
Yup...I know some of you will call me out when I slip up or slack off.


You must be really close with 6 reps of 200.
getting close on the standing press. I can't wait to see what happens when I return to them. I will make sure I get the Wife to snap a picture when I put up 225 overhead.

Off Road
12-10-2010, 04:21 PM
Heading out to the garage to lift...

Off Road
12-10-2010, 05:42 PM
Deadlift
425 lbs x 3 +1

Box Squats
250 lbs x 5, 5, 5

Heelraise
275 lbs x 15 +5 +5 +5

Notes:
The 425 x 3 went up pretty easy... I was excited... HOWEVER... the first cluster was a total GRIND!!! So, I stopped there :drooling:

I was pretty wiped out after the deadlifts but i knew I needed to get some squats in. So, I decided to do box squats, completely deloaded on the box. Those went pretty well even though my legs and back felt like rubber. I really had to focus to stay tight.

Finished off with some heavy calf work and a BIG three scoop Nitrean shake with milk. Time for a shower...

Coke
12-10-2010, 05:53 PM
Can't go wrong with the deads & squat combo, nice job throughout.

chevelle2291
12-10-2010, 06:42 PM
NIce pulling OR!

I've never done box squats...they are more of a posterior/ham movement am I right?

ELmx479
12-10-2010, 06:47 PM
Strong pulling! You need some quality carbs post workout.

PIERCEY
12-10-2010, 10:02 PM
I almost beat you!!!!! Haha. Great pulling man

Off Road
12-11-2010, 07:20 AM
Can't go wrong with the deads & squat combo, nice job throughout.
Thanks Coke, the squats definitely take a hit after the deads. But that's okay, they are just there to keep the groove and help with the deads.


NIce pulling OR!

I've never done box squats...they are more of a posterior/ham movement am I right?
Yes, because you sit back so far it's really felt in the hams and glutes. But, my quads are still getting a good ammount of work from the two lifts.


Strong pulling! You need some quality carbs post workout.
Thanks El, I really messed up with that this time. I usually have my Nitrean shake with milk and about half hour later I have a big dinner. However, one of my buddies basketball team was in a tournament, so I went to watch his team. I didn't get a good meal for a couple of hours after the workout. Man-oh-man did I feel like dog crap all night.


I almost beat you!!!!! Haha. Great pulling man
Haha...I had the luxury of seeing your journal before I went to workout. I knew what I had to do to beat you :evillaugh:

f=ma
12-11-2010, 07:45 AM
very nice leg and posterior work OR. i have been reading but not posting, i see youve switched to pullups from the rack chins. clearing youre moving on up there.. i remember you were talking about doing more BB style stuff. still working along that line of thought?

Off Road
12-11-2010, 02:03 PM
very nice leg and posterior work OR. i have been reading but not posting, i see youve switched to pullups from the rack chins. clearing youre moving on up there.. i remember you were talking about doing more BB style stuff. still working along that line of thought?

Yes, my focus right now is to bring up my deadlift and everything else is focussed on hypertrophy.

StLRPh
12-11-2010, 02:29 PM
Thanks El, I really messed up with that this time. I usually have my Nitrean shake with milk and about half hour later I have a big dinner. However, one of my buddies basketball team was in a tournament, so I went to watch his team. I didn't get a good meal for a couple of hours after the workout. Man-oh-man did I feel like dog crap all night.

Oh man, you totally, f-ed up. Probably shouldn't have even worked out :tuttut:








jk:clown:

Off Road
12-11-2010, 05:17 PM
Oh man, you totally, f-ed up. Probably shouldn't have even worked out :tuttut:
jk:clown:
Really, no joke, I felt miserable and I was in such a bad mood...barking at my kids. I sent myself to bed early :indian:

f=ma
12-11-2010, 06:00 PM
Yes, my focus right now is to bring up my deadlift and everything else is focussed on hypertrophy.

i like it. im doing nearly the same exact plan this upcoming fall 2011.

Off Road
12-11-2010, 07:17 PM
Went for a 2 mile walk this afternoon...

HJP
12-12-2010, 12:18 AM
Nice work with the deads an box squats the other day! 3 reps at 425! Very nice!!

Kiff
12-12-2010, 02:04 PM
Nice work, get the clusters next time OR :whip:

Clover
12-12-2010, 02:47 PM
Heavy session! I would hate doing clusters on deadlifts...that sounds brutal.

ELmx479
12-12-2010, 04:33 PM
Thanks El, I really messed up with that this time. I usually have my Nitrean shake with milk and about half hour later I have a big dinner. However, one of my buddies basketball team was in a tournament, so I went to watch his team. I didn't get a good meal for a couple of hours after the workout. Man-oh-man did I feel like dog crap all night.



Same thing happens to me when lifting on the weekend sometimes. Lift, drink a shake, shower, out the door and end up not eating for hours or even worse going out and drinking. My body hates me when that happens.
For post workout I would suggest having Nitrean in water for faster absorption and something like 2 bananas. Just a thought.

Off Road
12-13-2010, 04:21 PM
Nice work with the deads an box squats the other day! 3 reps at 425! Very nice!!Thanks HJP


Nice work, get the clusters next time OR :whip:
Thanks Kiff


Heavy session! I would hate doing clusters on deadlifts...that sounds brutal.They are...the work sets just take it right out of you.


Same thing happens to me when lifting on the weekend sometimes. Lift, drink a shake, shower, out the door and end up not eating for hours or even worse going out and drinking. My body hates me when that happens.
For post workout I would suggest having Nitrean in water for faster absorption and something like 2 bananas. Just a thought.Great...I will try that next time...and pack a PBnJ sandwich :)

Off Road
12-13-2010, 04:28 PM
Something a little different...

Incline Bench Press - 255 lbs x 3
Dumbbell bench press - 85 lbs x 8, 8, 8
Chin-ups - 20 singles
1 Arm Db Rows - 135 lbs x 8, 8, 8
Shrugs - 245 lbs x 8, 8, 8

Notes:
Haven't done inclines in forever, they felt good. Hope to see that weight go up in the next few weeks. Everything else was just to get some volume on the big lifts. I'm really going to work on the deadlift and bench numbers while letting the squat and shoulder press coast for a while. Why no HCT-12 you may ask? Who the F' knows...I just felt like doing something different :) Been reading Chevelle's threads too much I guess - lol

Cards
12-13-2010, 07:37 PM
oh?Is that a push pull split?

Welcome to the club ;)

mchicia1
12-13-2010, 07:58 PM
Been reading Chevelle's threads too much I guess - lol

I almost spit my guarana drink out on the keyboard LOL.

What about the routine I am doing? I think that would be right up your alley. The 3/5/1 with hct-12 rep scheme for the accessories one. I cant wait til my 30 lbs/30 days routine is over so I can start that.

StLRPh
12-14-2010, 06:05 AM
Weider's Muscle Confusion principle at work...

brihead301
12-14-2010, 06:47 AM
Work that upper chest Off Road!!! Just playin...session looks good man. You're always switching things up in here. That's a good way to keep motivated though, so keep it up!

Off Road
12-14-2010, 09:02 AM
oh?Is that a push pull split?

Welcome to the club ;)
More of an upper/lower split...but ya, a great way to train.


I almost spit my guarana drink out on the keyboard LOL.

What about the routine I am doing? I think that would be right up your alley. The 3/5/1 with hct-12 rep scheme for the accessories one. I cant wait til my 30 lbs/30 days routine is over so I can start that.
It's more of a Westside for [not so] Skinny Bastards routine. To be more specific, it's a Washed Up Meathead routine. Chris Mason has me fired up to try it out and see if he's correct about switching lifts more often.


Weider's Muscle Confusion principle at work...
God Bless Joe Weider for teaching us all how to confuse the hell out of ourselves :evillaugh:


Work that upper chest Off Road!!! Just playin...session looks good man. You're always switching things up in here. That's a good way to keep motivated though, so keep it up!
I'm trying to isolate my upper chest and inner biceps...lol

Clover
12-14-2010, 09:35 AM
Always fun to switch it up, nice rows! Do you use wraps for those or just have an insane grip?

Off Road
12-14-2010, 10:04 AM
Always fun to switch it up, nice rows! Do you use wraps for those or just have an insane grip?
No, I use straps because my grip sucks.

Coke
12-14-2010, 11:45 AM
Glad to see you get back to some inclines man, whole effort is solid.

Focused70
12-14-2010, 12:52 PM
No, I use straps because my grip sucks.

I heard squeezing a tennis ball does the trick sometimes.

:dj:

Kiff
12-14-2010, 01:02 PM
Nice work, gotta love Incline Press :)

Off Road
12-14-2010, 05:50 PM
Glad to see you get back to some inclines man, whole effort is solid.
Ya, I never really paid my dues on the incline...it's about time.


I heard squeezing a tennis ball does the trick sometimes.

:dj:Haha - Thanks for the tip.


Nice work, gotta love Incline Press :)
So far so good.

I was going to pull the sled today, but it's raining way too hard out there.

Off Road
12-14-2010, 05:52 PM
...I just felt like doing something different :) Been reading Chevelle's threads too much I guess - lol


I almost spit my guarana drink out on the keyboard LOL.


Ya...If I'm not careful, I'll develop a man-crush on F=ma :evillaugh:

Haha - just F'n with you Chevelle :moon:

chevelle2291
12-14-2010, 07:02 PM
Ya...If I'm not careful, I'll develop a man-crush on F=ma :evillaugh:

Haha - just F'n with you Chevelle :moon:

Please....

the man crush is on Behemoth.

chevelle2291
12-14-2010, 07:04 PM
Been reading Chevelle's threads too much I guess - lol

http://creditwithdrawal.com/wordpress/wp-content/uploads/2008/04/dark-side.jpg

Off Road
12-14-2010, 08:11 PM
LOL - You crack me up, not afraid to out yourself :)

f=ma
12-15-2010, 04:59 AM
Ya...If I'm not careful, I'll develop a man-crush on F=ma :evillaugh:

haters gonna hate

nice work OR. your squat is outstanding.. so def understand the want to put more emphasis on your other lifts. it makes sense to balance out, especially when focusing on hypertrophy.

Time+Patience
12-15-2010, 06:56 AM
Things are looking to be on track. The best way to not be confused with if you have or if you have not changed your routine is to just not commit to a routine and then you can run things how you want to. I'm somewhat doing that as of now. I'm following the protocol of a certain routine, but I'm not doing it as it's recommended.

Just run with whatever until you know you're ready to follow something specific.

Off Road
12-15-2010, 07:14 AM
haters gonna hate

nice work OR. your squat is outstanding.. so def understand the want to put more emphasis on your other lifts. it makes sense to balance out, especially when focusing on hypertrophy.
Thanks, I don't want to be a one lift wonder.


Things are looking to be on track. The best way to not be confused with if you have or if you have not changed your routine is to just not commit to a routine and then you can run things how you want to. I'm somewhat doing that as of now. I'm following the protocol of a certain routine, but I'm not doing it as it's recommended.

Just run with whatever until you know you're ready to follow something specific.
Thanks, that's the way I see it too. All the routines are basically the same but layed out differently. That's the mark of a good routine anyways; basic and abreviated. The only real difference between 5/3/1 and WSFSB is the way they deal with the "main" lift; rotating vs. slow progression. All the big lifts are still in there. HCT and DC have clusters or rest pause instead of sets, but still basic and abreviated. I just chose WSFSB because I seem to be in a "wanting change" mode right now. So this gives me a few weeks to push a lift hard and then move on to something similar but different.

Off Road
12-15-2010, 08:14 AM
I'm going to be taking the rest of the week off as a deload. Several reasons for this include: I've been putting a lot of time on the forum getting my admin stuff sorted out, making changes to the forums and doing the newsletter. I'm fighting a nasty cold that reared it's ugly head yesterday. I haven't had a full deload in a while and it's been a couple of months since a cruise week. And finally, things are crazy at work with getting my students done before Christmas vacation and report cards. I'll just rest up and be ready to smash it on Monday.

StLRPh
12-15-2010, 08:29 AM
Enjoy the down time (if you can keep yourself away from the weights that long)

teeroy
12-15-2010, 10:29 AM
Looking good in here. I see everyone found your new thread.

BTW, I went to the Kings/Heat game. I got some lower level tickets. Wade was phenomenol. Lebron was only giving 40% effort so I only got to see a couple of good plays from him. I seriously think if he wanted to he could have scored freely every time he had the ball.

Off Road
12-15-2010, 12:18 PM
Enjoy the down time (if you can keep yourself away from the weights that long)Thanks, I'm running a slight fever now...so off to bed I go.


Looking good in here. I see everyone found your new thread.

BTW, I went to the Kings/Heat game. I got some lower level tickets. Wade was phenomenol. Lebron was only giving 40% effort so I only got to see a couple of good plays from him. I seriously think if he wanted to he could have scored freely every time he had the ball.
I think anybody worth a darn can score freely on the Kings right now. They are just embarassing. I still love the team, love te players, but absolutely despise the coach. I swear the Maloofs told him to throw every game possible. If he lucks-out and gets a lineup that plays good, chances are you won't see that lineup during the second half. Last night's game against the Rockets; Head, Beno, Cousins, and Thompson were having solid games...so come crunch time and the whole of the second half who did we see playing...
that's right; Pooh, Garcia, Landry, and dalembert...go figure the game went to crap :indian:

Behemoth
12-15-2010, 12:49 PM
Please....

the man crush is on Behemoth.

I broke up with you. Move on.


LOL - You crack me up, not afraid to out yourself :)

Yeah... don't ever skype with him, he'll really "out himself"











No homo.