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Thread: Off Road's (Old Dude) HCT-12

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  1. #1
    Moderator Off Road's Avatar
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    Off Road's (Old Dude) HCT-12

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

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

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

    Day 3:
    GPP/Conditioning

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

    Day 5:
    GPP/Conditioning

    My Diet: (~3,300 calories)

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

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

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

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

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

    Also, large amounts of water throughout the day.


    Sun May 9, 2010

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

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

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

    Notes:
    I guessed just about right for the press. I got the 6 reps pretty easy, but the + 2's were tough. I definitely didn't go heavy enough with the dips, I need to add a bit more next time and add another ramping set. The curls were alright, a little light, but not bad. The workout was quick and intense, just the way I like it. Tomorrow, squats...
    Last edited by Off Road; 05-10-2010 at 04:05 PM.
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  2. #2
    Garage Lifter
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    Best of luck with the new programming. When was the last time you did barbells curls

    Definitely thinking about going to something like this in July when I'm done with me current macrocycle. Be fun watching you
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  3. #3
    Mr. Skinny Wrists Nicky's Avatar
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    Let me be the first to say Good luck, and I am watching!


    Second. Second to say good luck.
    Last edited by Nicky; 05-09-2010 at 12:08 PM.
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
    Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
    Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
    Current: 214 lbs
    bulking again -- working on my DL

  4. #4
    Senior Member ELmx479's Avatar
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    BOOOOO!!!!!! 5/3/1 FOR LIFE





















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

  5. #5
    Senior Member Clover's Avatar
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    Good luck Off Road. I'll probably do HCT-12 once I stall with 531, but that might be in a year so it'll be interesting to see your progress with it.

  6. #6
    Moderator Off Road's Avatar
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    Quote Originally Posted by StLRPh View Post
    Best of luck with the new programming. When was the last time you did barbells curls

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

    Quote Originally Posted by Nicky View Post
    Let me be the first to say Good luck, and I am watching!


    Second. Second to say good luck.
    Thanks Nicky.

    Quote Originally Posted by ELmx479 View Post
    BOOOOO!!!!!! 5/3/1 FOR LIFE
    Did you not notice the general 5/3/1 looking setup I'm using?
    Last edited by Off Road; 05-09-2010 at 03:52 PM.
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  7. #7
    Moderator Off Road's Avatar
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    Quote Originally Posted by Clover View Post
    Good luck Off Road. I'll probably do HCT-12 once I stall with 531, but that might be in a year so it'll be interesting to see your progress with it.
    Thanks Clover, we'll see how it goes. I expect to be "buffed", "jacked", "toned", "ripped" [and all the other terms that the cool kids use] by this time next year
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  8. #8
    Senior Member Clover's Avatar
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    Quote Originally Posted by Off Road View Post
    Thanks Clover, we'll see how it goes. I expect to be "buffed", "jacked", "toned", "ripped" [and all the other terms that the cool kids use] by this time next year
    Get those toned bicepts and tricepts and you'll finally be cockdiesel!

  9. #9
    Skinny Feet Kiff's Avatar
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    Serious strength

    As my title says mate that was some serious strength great work mate keep it up!

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

    My gym squat bars only go to 140K (308LBS)
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  10. #10
    Senior Member cphafner's Avatar
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    OF, did I miss the release? Is the program up somewhere?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

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  11. #11
    Senior Member cphafner's Avatar
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    found it.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  12. #12
    Get Some! KoSh's Avatar
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    OR,

    Good luck. I read through the programming quickly and it looks interesting. It'll be fun to watch your progress. You can be my guinea pig, of course, I'm going to give Block another run through after this one unless all of my lifts drop haha
    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
    Jim Wendler, 531 Method

  13. #13
    Senior Member ELmx479's Avatar
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    Hey man, just wondering what template you are following? I have been considering all of the choices and writing some stuff down and actually came up with a "custom" idea if that's what ya want to call it. Mainly because I don't like the idea of squatting and dead lifting heavy in one session and benching / OH pressing in the same session.

    My thoughts...

    Day 1
    Quad dominant
    Hip/Hamstring accessory
    Calves

    Day 2
    Horizontal pressing
    Horizontal pulling
    Biceps

    Day 3
    Hip dominant
    Quad accessory
    Calves

    Day 4
    Vertical pulling
    Vertical pushing
    Triceps

    Let me know what you think..

  14. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by cphafner View Post
    found it.
    Glad you found it.

    Quote Originally Posted by KoSh View Post
    Good luck. You can be my guinea pig,
    Thanks, and oink.

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

    Quote Originally Posted by ELmx479 View Post
    Hey man, just wondering what template you are following?
    I tried to keep it pretty close to my 5/3/1 template, but follow the rules that Daniel set up:



    Day 1:
    Seated Shoulder Press
    Weighted Bar Dips
    Barbell Curls

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

    Day 3:
    GPP/Conditioning

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

    Day 5:
    GPP/Conditioning
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  15. #15
    Senior Member ELmx479's Avatar
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    No regular dead lifts??

  16. #16
    Moderator Off Road's Avatar
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    Quote Originally Posted by ELmx479 View Post
    No regular dead lifts??
    According to Daniel (in the article) you don't want to mix squats and regular deadlifts. It said if you want to do deadlifts, you should use the leg press. There is no way I'm doing a routine without squats
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  17. #17
    Banned
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    Gonna be watching this closely...considering using the program to put a few lbs on in july onward!

  18. #18
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    good luck dude. I look forward to seeing your progress on this!

  19. #19
    WBB Team Captain Coke's Avatar
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    See you are with the new program, wish you the best.

  20. #20
    Garage Lifter
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    Looking strong, keep it up
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  21. #21
    Senior Member ELmx479's Avatar
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    350 lbs x 6 + 2 + 2 + 2

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

  22. #22
    Lifting junkie. AKMass's Avatar
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    Off to a mighty fine start OR. If this hypertrophy stuff really works, you're going to have beach balls for shoulders, lol. Nice squatting btw!
    5'10"
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    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  23. #23
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    Good luck...

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

    Sean

  24. #24
    Moderator Off Road's Avatar
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    Quote Originally Posted by KGM View Post
    You know yourself pretty good it seems so GOOD CALL! Hope it was a mellow relaxing day.
    I enjoyed the extra day off. At my age, I need all the rest I can get - lol

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

    Quote Originally Posted by Darracq View Post
    Nice work, Hope i can get some strength back, if my body will stay together lol
    You just need some time to heal up I think.

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

    Quote Originally Posted by Kiff View Post
    Ahh may have to swap myself over too i managed two sets of 6 bodyweight with the +2's today with the alternate grip so will be nice to start adding weight to other way.

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

    Quote Originally Posted by sean.peters View Post
    Looks like your off to a great start... keep it up!

    Sean
    Thanks Sean. We'll see where this ends up, but I have upped my calories a bit, so I'm hoping to get "buffed."
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  25. #25
    Moderator Off Road's Avatar
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    Fri May 21, 2010

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

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

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

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

    <edit>
    My hamstrings feel like jello. I tried to get out of my chair and almost fell to my knees -- LOL
    Last edited by Off Road; 05-21-2010 at 07:33 PM.
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