Max-OT Routine
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Max-OT Routine - 1/18/2007 11:28:21 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
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(Moved from Training forum)
Today was my first day of the Max-OT training routine. It seems popular around these forums so I decided to give it a try. I'll record what I do each excercise day.
Comments are very welcome!!
Week 1
Day 1
Monday
warm up 2.5 minutes of running
Exercise Sets Reps Weight
Squats 3 6 (4 on last) 250, 270, 270
Leg Press 2 6 440, 490
Stiff Leg Dead lift 2 6 105, 135
Standing Calf Raise 2 8 270, 340
45ยบ Calf Press 2 8 90, 180
Weight... 174
Good first day I think... I took a long time trying to figure out how much weight I shoiuld start off with. I didn't have a belt for the dead lift so I went pretty light...
< Message edited by jeffro1080 -- 1/18/2007 11:29:48 AM >
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RE: Max-OT Routine - 1/18/2007 11:30:17 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 1
Day 2
Wednesday
warm up 4 laps... run
Exercise Sets Reps Weight
Bar Curls 2 5, 6 75, 70
Alt DB Curls 2 4, 6 40, 35
Bar Cable Curl 1 4 (12th weight)
Lying Tricep Press 2 6,6 95, 105
Tricep Pulldown 2 6 150, 150
DB Kickback 1 6 30
Dips 3 12,6,7 0
Wrist Curls 2 8 15 palm down, 30 up
Good Work out. Was confused a little bit on lying tricep press and pretty much guessed how to do wrist curls...
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/18/2007 12:33:18 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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If you're having problems figuring out how to do a particular lift in the Max-OT program there is a portion of the AST website that is dedicated to describing each lift used. http://www.ast-ss.com/training/training_intro.asp
Stick with Max-OT, I went through one cycle of it and it does what it says it will do. Best of luck.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/18/2007 1:54:48 PM
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kubakuba
Posts: 115
Joined: 10/24/2006
From: Michigan
Status: offline
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^^ what smallwood said. If you follow the routine to a "T" you will have great results. Im also doing the max-ot routine for my current bulk
(in reply to jsmallwood2003)
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RE: Max-OT Routine - 1/18/2007 4:45:25 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Thanks guys!
Week 1
Day 3
Thursday
Exercise Sets Reps Weight
SB Military Press 3 4 +bar 100, 100, 96
Dumbbell Press 2 5 45,45
DB Side laterals 2 6 25,25
Bar Bell Shurgs 2 6 +bar 170, 170
Upright Row 2 6 +bar 45, 45
Did this workout at home. Ehhh not too sure how much my bars weigh... lol
< Message edited by jeffro1080 -- 1/19/2007 7:06:27 PM >
(in reply to kubakuba)
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RE: Max-OT Routine - 1/19/2007 7:12:02 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 1
Day 4
Friday
Exercise Sets Reps Weight
Cable Pull Down 3 6 (Setting) 12, 11, 11
Seated Cable Row 2 6 13, 11
Bent BB Rows 2 6 115, 105
Good Mornings 2 6 115, 135
Hyper Extensions 2 6 +25, +35
Some confusion on performing good mornings.
Also... is it ok to do hyper extensions parallel to the floor (non incline)???
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/19/2007 7:56:19 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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:)
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/19/2007 9:06:12 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Don't mess with good mornings. You need to practice those with really light weight (or none at all) in a mirror until you get it. You can mess your back if you do it wrong.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/22/2007 7:38:17 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 1
Day 5
Sunday
Exercise Sets Reps Weight
Bench Press 3 5,5,4 165, 165, 165
Incline DB Press 3 6 55, 55, 55
Weighted Push ups 2 6 120lb girlfriend on back :)
Weight 175
Did this workout at home... I had no dip machine so I substitued with push ups.
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to gzinkl)
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RE: Max-OT Routine - 1/22/2007 10:39:29 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 2
Day 1
Monday
Exercise Sets Reps Weight
leg press 3 6, 6, 4 465, 485, 495
squats (smith) 2 6, 5 248, 268
leg curls 2 6 145, 175
dead lift 2 6 135, 165
seated calf 2 8 180, 180
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/23/2007 1:45:45 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 2
Day 2
tuesday
Exercise Sets Reps Weight
Incline BP 3 6, 4, 4 155
DB BP 3 6, 6, 4 55, 60, 65
Decline BP 1 6 (almost 7) 155
Cable Crunch's 3 12 200
Incline Crunch's 2 10, 9
Weight 175
Over-all great workout...
Should have gotten spot for decline BP...
Cable Crunch's felt a little too easy
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/24/2007 10:22:29 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 2
Day 3
Wed
Exercise Sets Reps Weight
Pull Ups 2 4, 3
pull downs 2 6 11, 10
Bent Rows 2 6 135
cable rows 1 6 15 (130)
barbell shrugs 1 6 185
deadlift 2 6 185, 195
Pull ups were much harder than I thought they would be.
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/24/2007 8:21:50 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 2
Day 4
Thurs
Exercise (Weight/Reps*)
Dumbbell Press 45/7 50/5 50/5
SB Military Press 106.5/6 106.5/6
Dumbbell Side Lat 20/8 20/9
Lying Tricep Press 86.5/8 96.5/4 86.5/5
Cable Press Down 140/6 140/6 140/6
Overhead Tricep Press 25/6
Great workout! Felt good in triceps all day.
Only concerns were performing DB side laterals... I feel like I'm not doing them the right way. I have alot of trouble getting my elbow higher then my shoulder. Should I go down to 15lbs???
Also, I think I need to relearn the cable press downs. I'm using the highest setting on the machine and I don't feel the appropriate burn.
< Message edited by jeffro1080 -- 1/27/2007 2:27:56 PM >
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/25/2007 5:43:25 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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my squats are on the smith machine as of right now so keep that in mind :)
I'm pretty much gonna stop working out at my house so the bar weight shouldnt be too much of a problem anymore...
For the good mornings, I'm just gonna read all I can before I attempt them again...
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to kubakuba)
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RE: Max-OT Routine - 1/25/2007 6:25:16 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 2
Day 5
Friday
Exercise (Weight/Reps*)
Straight Bar Curls 75/8 85/6 85/6
Dumbbel Hammer Curls 35/6 45/6
Curl Bar Curls 76.5/7 86.5/4
Incline Crunch 0/15 0/15
Weighted Cable Crunch 140/10 140/10
< Message edited by jeffro1080 -- 1/27/2007 2:29:16 PM >
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/29/2007 9:43:11 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 3 Legs
Day 1
Monday
Exercise (Weight/Reps*)
Squats 230/6 250/6 180/6
Leg Press 465/6 485/6
SLDL 225/6 245/4
Leg Curl 130/6 130/6
Seated Calf Press 210/8 210/8
Not sure if I am dipping down far enough on the sqauts.... the last set I dropped a bunch of weight to squat further.
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/29/2007 11:07:39 AM
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kubakuba
Posts: 115
Joined: 10/24/2006
From: Michigan
Status: offline
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Depends on what type of squats you are doing. Being that max-ot is a high-intensity program I have been doing powerlifting squats (feet shoulder width apart, toes pointed out at 45 degrees, going down until parallel) but olympic style squats (feet less than shoulder width apart, toes pointed directly out, going as low as you can) will hit the quads a lot harder. Really depends what your goals are.
(in reply to jeffro1080)
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RE: Max-OT Routine - 1/30/2007 2:35:05 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 3 Chest
Day 2
Tues
Exercise Weight/Reps*)
Bench Press 175/4 175/3 165/4 and a half
DB Incline Press 65/6 65/5 65/5
Even though I didn't have much time it was a great work out! My bench press improved alot in the past 2 weeks! I'm happy :)
Also I weighed in at 181 today! :)
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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