Off Road Journal

[markievicz]

great start Off Road - as a fan of 5/3/1 ill be subbed for this....

i like the set up you have for the 10 rep sets...

[Off Road]

Originally Posted by Carl1174

looks like a good start there buddy 155 x 11 is pretty beastly mate

CArl.

Thanks Carl. Onwards and upwards from here.

Originally Posted by Chillen

I fired being tired.

Being at my best, is hired.

I then aquired inspired.

ROCK ON!

Smooth and crisp, is cool.......

Keep steppen' up, my brother.

Very poetic and deep...like squats

Originally Posted by BendtheBar

Looks solid. I have a hard time hitting 5x10 @ 50% for quite a few lifts. That looks like something that might work better for me if I ever ran it.

Just something I came up with. We'll see how it works in practice. My goal is to reduce the intensity of the accessory lifts as the intensity of the main lift increases.

Originally Posted by Fazc

Solid start, best of luck!

Thanks Faz.

Originally Posted by markievicz

great start Off Road - as a fan of 5/3/1 ill be subbed for this....

i like the set up you have for the 10 rep sets...

Thanks, 5/3/1 is so simple, even I can't screw it up

I will have to search to see if you have a journal...

[Off Road]

5/3/1 - Cycle 1 - Week 1

Squats
145 lbs x 5
180 lbs x 5
215 lbs x 5
235 lbs x 5
270 lbs x 5
305 lbs x 15 reps

Squats
215 lbs x 10
215 lbs x 10
215 lbs x 10 reps

Stiff-legged DL
215 lbs x 10
215 lbs x 10
215 lbs x 10 reps

Notes:
Another fine start to the squats. I was completely gassed after the 15 reps, so I took a good 10 minute break before doing the accessory work. The squats felt pretty smooth but I was pumping pretty straight up and down rather than feeling the swing into position. The groove wasn't quite there today. I will be pushing the prowler later this afternoon with my son, so it's not quite over with yet...

[bruteforce]

Great squatting OR.

[Off Road]

Originally Posted by bruteforce

Great squatting OR.

Thanks Brute.

[BendtheBar]

I was completely gassed after the 15 reps, so I took a good 10 minute break before doing the accessory work.

Sounds about my speed. Those things are destroyers of men. That is great work OR.

[markievicz]

wow , you really smashed that money set! 15 at 305lbs is mighty!

[Off Road]

Originally Posted by BendtheBar

Sounds about my speed. Those things are destroyers of men. That is great work OR.

They are the MAKERS of men.

Originally Posted by markievicz

wow , you really smashed that money set! 15 at 305lbs is mighty!

Thanks Mark

[Off Road]

5/3/1 - Cycle 1 - Week 1

Bench Press
110 lbs x 5
135 lbs x 5
165 lbs x 5
175 lbs x 5
205 lbs x 5
230 lbs x 12 reps

C.G. Bench
165 lbs x 10
165 lbs x 10
165 lbs x 10 reps

Barbell Row
165 lbs x 10
165 lbs x 10
165 lbs x 10 reps

Notes:
Another good start. The bench was just 4 reps off my PR. Didn't have any time for conditioning today, I'll make up for it tomorrow.

[BendtheBar]

Looking good OR. How's your shoulder health? I figured I would ask since so many experienced lifters tend to have issues.