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Thread: Off Road Journal

  1. #751
    Moderator Off Road's Avatar
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    Noooooooooooooooooooooo>>>>>
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    Off Road Journal

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  2. #752
    Moderator Off Road's Avatar
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    2/15/11

    It's another workout... (for Rory)

    Rack Pull ups
    BW x 10
    BW x 10
    BW x 10 reps

    18" Deadlift
    135 lbs x 3
    235 lbs x 3
    315 lbs x 3
    385 lbs x 3
    450 lbs x 3 reps

    then

    400 lbs x 5 reps

    Barbell Rows
    225 lbs x 8
    225 lbs x 12 reps

    Barbell Shrugs
    275 lbs x 15 reps

    Notes:
    The heel felt pretty good throughout. I wore running shoes, which isn't the best for deadlifts, but helped keep the heel feeling good. The 18" deadlifts felt good, I can really feel them in the hamstrings. In fact a couple of times I was wondering if they were going to hold together (Haha). The rack pull-ups were good, and i used a very slow negative and a very fast lift. Really felt them in may lats. Rows and shrugs were fine, got through them all in very quick time. I'm actually enjoying the extra volume (exercises) and can see myself training this way for a while. We'll see how strength does with it.
    Last edited by Off Road; 02-15-2011 at 05:59 PM.
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  3. #753
    Senior Member dechrist's Avatar
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    That's an awesome session man.
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  4. #754
    Michael KGM's Avatar
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    What is an 18" deadlift?
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
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  5. #755
    Moderator Brian Hopper's Avatar
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    Nice session OR!!! Glad to see you're liking the extra volume. Keep it up brother!!!
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  6. #756
    Moderator Off Road's Avatar
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    Quote Originally Posted by dechrist View Post
    That's an awesome session man.
    Thank you

    Quote Originally Posted by KGM View Post
    What is an 18" deadlift?
    Bar is 18" off the ground, pulling from pins.

    Quote Originally Posted by Brian Hopper View Post
    Nice session OR!!! Glad to see you're liking the extra volume. Keep it up brother!!!
    Thank you
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  7. #757
    Michael KGM's Avatar
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    That is what I was thinking, but wanted to be sure it wasn't sheiko inspired pull to knees. I assume that puts the bar a few inches under your knees? Nice work on a very good lift. I use blocks instead of pins but to each his own.
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
    RAW!!! 240/340/428/T=1008 (Dec 1st @211.5lbs)
    I'm going to get rich by making a device that allows you to reach through the internet and choke people.
    It's going to be rad!!!
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  8. #758
    Moderator joey54's Avatar
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    Good back workout.


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  9. #759
    Senior Member PIERCEY's Avatar
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    Nice workout Off Road

  10. #760
    LuNa
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    Nice session OR. I like that you are adding volume to big compounds instead of doing some fluff exercises.

  11. #761
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Those are some heavy deads, even from pins! Nice work OR, and no flaring up of the injury which is good.
    You will feel that workout tomorrow I am sure. Great session
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  12. #762
    Moderator Off Road's Avatar
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    Quote Originally Posted by KGM View Post
    That is what I was thinking, but wanted to be sure it wasn't sheiko inspired pull to knees. I assume that puts the bar a few inches under your knees? Nice work on a very good lift. I use blocks instead of pins but to each his own.
    Ya, I wish I wasn't so lazy, I'd build some boxes to pull from instead of using the rack. Boxes are much kinder to the barbell.

    Quote Originally Posted by joey54 View Post
    Good back workout.
    Thanks joey.

    Quote Originally Posted by PIERCEY View Post
    Nice workout Off Road
    Thanks PIERCEY

    Quote Originally Posted by RvNijnatten View Post
    Nice session OR. I like that you are adding volume to big compounds instead of doing some fluff exercises.
    Ya, I don't like fluff exercises, makes me feel like a whimp.

    Quote Originally Posted by HJP View Post
    Those are some heavy deads, even from pins! Nice work OR, and no flaring up of the injury which is good.
    You will feel that workout tomorrow I am sure. Great session
    Ya, I'm happy that the heel feels a bit better. Not too sore today.
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  13. #763
    Garage Lifter
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    excellent back session OR
    "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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  14. #764
    WBB Team Captain Coke's Avatar
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    Nice job throughout bro.

  15. #765
    Continuing... Time+Patience's Avatar
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    I like the back workout. Now that's my kind of back workout. Perfect mix of exercises.
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  16. #766
    Moderator Off Road's Avatar
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    Quote Originally Posted by StLRPh View Post
    excellent back session OR
    Thanks Pharm

    Quote Originally Posted by CoCoa View Post
    Nice job throughout bro.
    Thanks Coke

    Quote Originally Posted by Time+Patience View Post
    I like the back workout. Now that's my kind of back workout. Perfect mix of exercises.
    A nice mix of 5/3/1 and WBB original
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  17. #767
    Moderator Off Road's Avatar
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    2/17/11

    Another Workout...

    Military Press
    105 lbs x 5
    120 lbs x 5
    135 lbs x 16 reps

    Seated Dumbbell Press
    40s x 8
    40s x 8
    40s x 20 reps

    Standing Lateral Raises
    35s x 8
    35s x 16 reps

    Barbell Curls
    95 lbs x 8
    95 lbs x 14 reps

    Seated Hammer Curls
    40s x 8
    40s x 10 reps

    Notes:
    Great workout. That was a very large increase in all the reps. Now I can increase the dumbbell weights. Getting used to them quickly.
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  18. #768
    Michael KGM's Avatar
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    Holy reps Batman!! Hammer curls need more reps to catch up though
    38, 6', 207lbs. Lifting since Dec '08 My Lifting Journal
    RAW!!! 240/340/428/T=1008 (Dec 1st @211.5lbs)
    I'm going to get rich by making a device that allows you to reach through the internet and choke people.
    It's going to be rad!!!
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  19. #769
    Garage Lifter
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    volume training, never thought I'd see the day....
    "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/
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  20. #770
    Moderator Brian Hopper's Avatar
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    I agree, you need to add more reps to your hammer curls, lol. Nice work OR!!!
    My Training Log
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  21. #771
    Moderator joey54's Avatar
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    Great Pressing!


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  22. #772
    WBB Team Captain Coke's Avatar
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    Major props man, looking awesome.

  23. #773
    Moderator Off Road's Avatar
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    Quote Originally Posted by KGM View Post
    Holy reps Batman!! Hammer curls need more reps to catch up though
    Ya, the reps got rediculous. I guess I got my mojo back.

    Quote Originally Posted by StLRPh View Post
    volume training, never thought I'd see the day....
    The sky is falling. Of course, recovering from volume is easy when you aint squatting.

    Quote Originally Posted by Brian Hopper View Post
    I agree, you need to add more reps to your hammer curls, lol. Nice work OR!!!
    Ya, I guess I haven't perfected my curling yet. Better join a Gold's gym or something.

    Quote Originally Posted by joey54 View Post
    Great Pressing!
    Thanks joey.

    Quote Originally Posted by CoCoa View Post
    Major props man, looking awesome.
    Thanks Coke.
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  24. #774
    Moderator Brian Hopper's Avatar
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    Forget Gold's Gym, join Planet Fitness!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #775
    LuNa
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    Nice volume OR. You better have done those BB Curls in the rack or i will be very disappointed .

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