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Thread: Off Road Adventures

  1. #1
    Moderator Off Road's Avatar
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    Off Road Adventures

    I've been nursing a few minor injuries, so I'm starting off a little slow and easy...

    5/3/1 - Cycle 1 - Week 2

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

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

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

    Notes:
    I know it's a little light, but I've been nursing some back pain, elbow pain, and heel pain. I'm feeling my age I guess. But never fear, I'll build up the weights quickly enough and I know 5/3/1 will get me back there. Tomorrow, dead-lifts...
    Last edited by Off Road; 08-02-2010 at 11:15 PM.
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  2. #2
    Soon to be lean... Joe Black's Avatar
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    Glad to hear you are starting softly, no sense in not letting those injuries heal!
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  3. #3
    Soon to be lean... Joe Black's Avatar
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    Hey, also any chance you can get the newsletter stuff to me by Tues from now on?
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  4. #4
    Moderator Off Road's Avatar
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    Sure thing. I'll get the newsletter stuff to you later today
    Last edited by Off Road; 08-03-2010 at 01:19 AM.
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  5. #5
    Resolute -JM-'s Avatar
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    Best of luck getting back to full fitness soon mate!

    No more HCT12?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  6. #6
    WBB Team Captain Coke's Avatar
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    Good deal on getting back on track, you will be on par before too long bro.

  7. #7
    Garage Lifter
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    Good stuff OR. At your advanced age you gotta be smart
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  8. #8
    Moderator Off Road's Avatar
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    Thanks for checking in guys. I had fun on HCT-12 and noticed a little size added to the upper body. But I did not have any strength breakthroughs on it and felt kind of stuck. Since I am not a bodybuilder I thought I'd return to 5/3/1 which has given me consistant strength gains throughout. Plus I like the pre-programmed progression schemes better than auto-regulation.
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  9. #9
    Senior Member SCmmaFAN's Avatar
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    Welcome back to the dark side of 5/3/1!

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

  10. #10
    Senior Member ELmx479's Avatar
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    Glad to see you got a new journal going. Maybe I will be back on 5/3/1 in a few months to see if I can keep my bench ahead of your OH Press, haha.

  11. #11
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    Good to see you back in this section!!
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  12. #12
    Moderator Off Road's Avatar
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    Thanks for the welcome back guys...

    5/3/1 - Cycle 1 - Week 2

    Wednesday August 4, 2010

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

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

    S.l.d.l.
    200 lbs x 10
    200 lbs x 10
    200 lbs x 10
    200 lbs x 10
    200 lbs x 10
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  13. #13
    Resolute -JM-'s Avatar
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    ^ Ouch!!

    BBB is a killer! To the 'T' OR. Solid session.
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  14. #14
    Senior Member Zorachus's Avatar
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    Nice your going the BBB style I find that to really be the best 5/3/1 routine. The 5 x 10 @ 50% cam be brutal, especially that last 5th set can be pretty taxing. I definitely feel it the next day.
    Last edited by Zorachus; 08-05-2010 at 06:05 AM.

  15. #15
    Moderator Off Road's Avatar
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    I figured that if I couldn't hit the heavy weights just yet, I'd at least get in some volume.
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  16. #16
    Senior Member brihead301's Avatar
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    Welcome back man. What are your thoughts on the HCT-12 for the time you were running it?
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  17. #17
    Moderator Off Road's Avatar
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    Quote Originally Posted by brihead301 View Post
    Welcome back man. What are your thoughts on the HCT-12 for the time you were running it?
    I thought it was a great routine for hypertrophy. I was able to put a little bit of size on my upper body in a pretty short period of time. The only problem was that my lifts weren't really gaining, but that was mostly my fault. I couldn't get used to the auto-reghulation; I was either working out too close to failure or not close enough. I like planned progression better, so I came back to 5/3/1.
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  18. #18
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by Off Road View Post
    I couldn't get used to the auto-reghulation; I was either working out too close to failure or not close enough. I like planned progression better, so I came back to 5/3/1.
    Auto-regulation seems to be an area that some people just can't get comfortable with. I've become a fan of the auto-regulation, even though I didn't know that it was called auto-regulation at the time. I definitely can see the benefit of knowing all of the weights that you'll be working out with for weeks ahead. It's nice 3 days before a workout and being able to mentally prepare myself for my all out rep set with 400 lbs or whatever the weight may be.
    Last edited by Time+Patience; 08-05-2010 at 07:49 AM.
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  19. #19
    Garage Lifter
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    Good lord that's a lot of reps!
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  20. #20
    Strongman Tom Mutaffis's Avatar
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    It is always nice to try out new programs and find out what works or does not work for you.

    What type of injuries are you trying to work around?
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  21. #21
    Moderator Off Road's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    What type of injuries are you trying to work around?
    Elbow pain, heel pain, and my usual back problems that I've had for many years.

    The back pain will take care of itself as long as I don't go too heavy too soon. The heel pain has improved significantly, it was caused by squatting in crappy/soft shoes. The elbow pain seems to be the longest lasting right now.
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  22. #22
    Skinny Feet Kiff's Avatar
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    OR, i am sorry to see you leave HCT and to hear about all your niggles mate.

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

    Best of luck mate.

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  23. #23
    Get Some! KoSh's Avatar
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    Glad to have you back in this journal section. I'll remember to check your journal now :P
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  24. #24
    LuNa
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    Good to see you back at 5/3/1 OR and back in this session. Ill be tagging along as usual

  25. #25
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    You have a good audience already. Don't disappoint us!

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