Kpipes0683's Max-OT Training Log

[ep3fka]

no squats in this routine? Just a quick question have you been following the workout on the ast website and do you follow it to the "T" and do you ever add in some extra sets? and how often do you switch up routines? do you do the same routine 8-10 weeks in a row then switch? thanks man about to get back on the max-ot train

[KPipes0683]

I skipped abs today because of time and the fact that I got my ass handed to me from deadlifts and all the other stuff that followed. I was just completely out of steam at the end of back and traps. I'm smelling a 585 deadlift for Max-OT reps though, it's coming!


Deadlifts

1) 550x6
2) 560x5

Pull-Ups

1) x18
2) x10
3) x7
Seated Rows

1) 345x6
2) 345x6

V-Bar Pulldown

1) 300x6

Barbell Shrugs

1) 545x6
2) 545x6
3) 545x6

[KPipes0683]

Originally Posted by ep3fka

no squats in this routine? Just a quick question have you been following the workout on the ast website and do you follow it to the "T" and do you ever add in some extra sets? and how often do you switch up routines? do you do the same routine 8-10 weeks in a row then switch? thanks man about to get back on the max-ot train

Not this time around. I've been squatting for several years without much of a break from them, so I decided to do just that on this routine to focus more on my deadlifts again. This routine I put together myself. I've used like two of the routines on ast's website before, but I usually make my own routines. Adding in extra sets is bad news! That's what I did the first time I tried Max-OT and it didn't get me even a quarter of the results that I got with following it EXACLTY how it's laid out. I do run them out for 8 weeks minimum. If I can stick it out for another week or two, I do it. Usually by week 7 your body will start to tell you just how far you'll be able to push it.

[silversv1k]

Originally Posted by KPipes0683

Not this time around. I've been squatting for several years without much of a break from them, so I decided to do just that on this routine to focus more on my deadlifts again. This routine I put together myself. I've used like two of the routines on ast's website before, but I usually make my own routines. Adding in extra sets is bad news! That's what I did the first time I tried Max-OT and it didn't get me even a quarter of the results that I got with following it EXACLTY how it's laid out. I do run them out for 8 weeks minimum. If I can stick it out for another week or two, I do it. Usually by week 7 your body will start to tell you just how far you'll be able to push it.

i know what you mean man, im only on week two and lovin the gains so far(went from 205x6 to 225x6 on bench with ease already) but the bad thing is i feel my joints are taking a beating, im getting sore a lot, but i picked up a new joint complex, so maybe itll help smooth things out, i sure do love this new style of training though, also you said your legs grow more with higher volume, do they not grow at all on max-ot?

[KPipes0683]

Originally Posted by silversv1k

i know what you mean man, im only on week two and lovin the gains so far(went from 205x6 to 225x6 on bench with ease already) but the bad thing is i feel my joints are taking a beating, im getting sore a lot, but i picked up a new joint complex, so maybe itll help smooth things out, i sure do love this new style of training though, also you said your legs grow more with higher volume, do they not grow at all on max-ot?

Yeah definitely need the joint support! That's crucial. Also, it may be your grip spacing that's causing the excess joint pain. I don't remember saying that my legs grew from higher volume. I know with DC Training they didn't grow at all with those higher reps and more frequent training sessions. If anything, my legs grow from the low volume stuff. I may have said that they MIGHT grow more with higher volume, but I never want to go back to conventional ways again. I wasted too many years of progress with that style of training. I'm very leg growth challenged!

[silversv1k]

Originally Posted by KPipes0683

Yeah definitely need the joint support! That's crucial. Also, it may be your grip spacing that's causing the excess joint pain. I don't remember saying that my legs grew from higher volume. I know with DC Training they didn't grow at all with those higher reps and more frequent training sessions. If anything, my legs grow from the low volume stuff. I may have said that they MIGHT grow more with higher volume, but I never want to go back to conventional ways again. I wasted too many years of progress with that style of training. I'm very leg growth challenged!

o ok maybe i read it wrong then?? do you ever do lunges or any other leg exercises to switch it up? i love lunges and the way i feel for the next 3-4 days after lol i did this routine yesterday for legs, do you think it would be ok...

leg press-
warm up
18 plates x 6, 18 plates x 6, 18 plates x 6

front squats -
2 work sets

bb lunges -
2 work sets

lying leg curls -
2 work sets

would that be ok, i know its on the higher spectrum on volume, but i did this last week as well and couldnt walk right for 5 days lol, damn those lunges

[KPipes0683]

Originally Posted by silversv1k

o ok maybe i read it wrong then?? do you ever do lunges or any other leg exercises to switch it up? i love lunges and the way i feel for the next 3-4 days after lol i did this routine yesterday for legs, do you think it would be ok...

leg press-
warm up
18 plates x 6, 18 plates x 6, 18 plates x 6

front squats -
2 work sets

bb lunges -
2 work sets

lying leg curls -
2 work sets

would that be ok, i know its on the higher spectrum on volume, but i did this last week as well and couldnt walk right for 5 days lol, damn those lunges

I don't do lunges because they take too damn long to get set up. If I were doing leg press and lunges, I'd be there way over teh 45 mintue cut-off for max-ot. If you have a partner to train with and help rack/unrack everything with you it could probably work. I don't particularly care for lunges. I'd rather just kill two birds with one stone and just do squats, I feel them a lot more anyway. That order looks good to me though. It's only over volume by one set for the quads. If it were me, I'd take one of those sets out of one of the exercises and throw another set of leg curls in there.

[KPipes0683]

Tomorrow's biceps, triceps, and forearms. I can't wait to try the 90's on Dumbbell Curls!!!

[AntM1564]

When you perform EZ bar overhead extensions, how do you get the bar over your head in the starting position? When i used lighter weight I could just keep my hands close together and put it over my head, but now I pretty much clean it with a wide grip then toss my hands in the center if that makes sense.

[KPipes0683]

Originally Posted by user51254131

When you perform EZ bar overhead extensions, how do you get the bar over your head in the starting position? When i used lighter weight I could just keep my hands close together and put it over my head, but now I pretty much clean it with a wide grip then toss my hands in the center if that makes sense.

I have my training partners hand it to me and then push up on it to get me into position.

[KPipes0683]

DB Curls

1) 80x6
2) 90x4

Close-Grip Decline Press

1) 325x6
2) 335x5

Ez-Bar Curls

1) 180x6
2) 185x6

Lying Tricep Extensions

1) 195x4
2) 185x6

Pinwheel Curls

1) 120x6
2) 120x6

Overhead Ez-Bar Extensions

1) 195x6
2) 205x6

Behind-the-Back BB Wrist Curls

1) 160x8
2) 160x8

Reverse Cable Curl *my wrists were bothering me so I backed off a bit.

1) 150x8


Cardio- 17 minutes on the Treadmill Level 15 @ 3.8-4.2 mph

[KPipes0683]

Seated DB Shoulder Press

1) 120x5+1 spot(my partner handed me the dumbbell awkwardly)
2) 120x5

Front Raises

1) 70x6
2) 70x6

Side Laterals

1) 70x6
2) 75x6

Seated Rear Lateral Raises

1) 55x6
2) 55x6

Oblique Side Crunches(each side, just bodyweight)

1) x25
2) x25

Wt. Leg Raises

1) 45x10
2) 45x9

Cardio-17 minutes on treadmill Level 15 3.8-4.0 mph

[KPipes0683]

For time purposes, one set of leg presses has been shaved off and a 3rd set of leg extensions has been added. Hopefully all of the fine tuning has been finished.



Leg Press

1) 24 Plates+50 lbs. x6
2) 24 Plates+100 lbs. x6
3) 24 Plates+100 lbs. x6


Seated Leg Curls

1) 4 Plates+25 lbs. x6
2) 4 Plates+25 lbs. x6

Leg Extensions

1) Stack(290)+25 lbs. x8
2) Stack+40 lbs. x8
3) Stack+40 lbs. x8
Lying Leg Curls

1) 180x6
2) 180x6

Leg Press Calves

1) 18 plates x8
2) 18 Plates x8
3) 18 Plates x8

Standing Calves

1) 560x8
2) 580x8

[KPipes0683]

Made another adjustment on this workout. When I get to the final exercise, my sh*t's too blown out to do weighted dips...made the switch to decline barbell presses. Less taxing on my front delts at this point, and a lot quicker to do than weighted dips.



Incline BB Press

1) 295x6
2) 305x4+1 spot (new PR)

Flat DB Press

1) 145x3+1 spot
2) 140x5+1 spot

Incline DB Press

1) 125x6
2) 130x5

Decline BB Press

1) 315x5+1 spot
2) 315x4+1 spot

[KPipes0683]

I threw in cable upright rows today to replace barbell shrugs because my left trap is still bothering me. When my trap doesn't feel or look right, I won't do BB shrugs because when I bring the weight up, my head and body will lean to the injured side. One more thing, my bodyweight today was 227. Really weird considering the 3 days/wk of cardio, loss of appetite/not eating a lot of calories. Thanks mom and dad for making me a mesomorph!


Deadlifts

1) 570x6 (new PR)
2) 575x4 (another new PR)

Pull-Ups

1) x19
2) x11
3) x9
Seated Rows

1) 355x4
2) 350x6

V-Bar Pulldown

1) 305x6

Cable Upright Rows

1) 245x6
2) 245x6
3) 245x6

[KPipes0683]

I'd also like to add that I once again have run into a wall with my appetite again. I can't figure it out at all. Three quarters of the day I jsut do not want to even think about food. Whenever I take a bite I'm either taking minutes to swallow it, or I'm almost gagging. I'm still taking in a guestimate of about 2500 calories or less per day and according to the calculator on this site, that's 1100 calories UNDER MAINTAINENCE for me. How the f**k am I still gaining size and strength? I can't complain about that part, but dammit I want my eating habits back! I used to love eating, now I cannot stand it. That's not like me. Today was a perfect example of my lame appetite. I deadlifted damn near 600 pounds for reps, busted my a** on all of my other exercises, and then met up with my buddy at Bd's Mongolian BBQ for post-workout food. I ended up getting stuffed to the rim off of barely one plate!!! That one plate took me over a half hour to eat. I would think that for how hard I train, work, and now the addition of 3 days/wk cardio that I'd be just pounding the food. Nope, not on my watch. Anybody else have this happen to them? What's my problem?

[mechanixhorseman]

How long you been lifting man? I'd be happy if I could bench 350 a couple times by 25.

[KPipes0683]

Originally Posted by mechanixhorseman

How long you been lifting man? I'd be happy if I could bench 350 a couple times by 25.

It'll be going on 9 years soon.

[KPipes0683]

DB Curls

1) 90x4
2) 90x4

Close-Grip Decline Press

1) 335x6
2) 340x5

Ez-Bar Curls

1) 185x6
2) 190x5

Lying Tricep Extensions

1) 185x5
2) 185x5

Pinwheel Curls

1) 110x6
2) 115x6

Overhead Ez-Bar Extensions

1) 200x6
2) 205x6

Behind-the-Back BB Wrist Curls

1) 165x8
2) 165x8

Reverse Cable Curl

1) 170x8


Cardio- 17 minutes on the Treadmill Level 15 @ 4.0-4.2 mph

[silversv1k]

you are a beast bro, quick question, do you go to your forehead or behind your head on the skullcrushers?

[KPipes0683]

Originally Posted by silversv1k

you are a beast bro, quick question, do you go to your forehead or behind your head on the skullcrushers?

I scoot up on the bench so I have a good 12-18 inches of pad behind my head and I bring the bar down to that and then drive the weight back up. I just get a better stretch and contraction that way. Also, not sure if it was you who wanted to see some shoulder training but I got some stuff from today's shoulder workout to add to this journal entry. Thanks for subbing to my logbook brother!

[KPipes0683]

Seated DB Shoulder Press

1) 120x6



2) 125x3+1 Spot



Front Raises *had elbow/forearm throbbing pain for some odd reason so I backed off in weight a little.

1) 60x6
2) 60x6



Side Laterals *elbow/forearm blah blah blah^

1) 65x6



2) 70x6



Seated Rear Lateral Raises

1) 60x6
2) 60x6

Oblique Side Crunches(each side, just bodyweight)

1) x25
2) x25

*At this point, my elbows and forearms were feeling crazy weird so I just took a 5 minute break and then jumped on the treadmill.

Cardio- Treadmill 17 Minutes @ 4.0-4.2 Mph 325 Calories burned

[hulkinout]

Originally Posted by KPipes0683

I scoot up on the bench so I have a good 12-18 inches of pad behind my head and I bring the bar down to that and then drive the weight back up. I just get a better stretch and contraction that way. Also, not sure if it was you who wanted to see some shoulder training but I got some stuff from today's shoulder workout to add to this journal entry. Thanks for subbing to my logbook brother!

Nice to know we're of the same mind on performing triceps extensions. Gives me a sense of validation man, thanks! That stretch on the end of the negative stroke is killer.

[silversv1k]

Originally Posted by KPipes0683

I scoot up on the bench so I have a good 12-18 inches of pad behind my head and I bring the bar down to that and then drive the weight back up. I just get a better stretch and contraction that way. Also, not sure if it was you who wanted to see some shoulder training but I got some stuff from today's shoulder workout to add to this journal entry. Thanks for subbing to my logbook brother!

ok, ive tried both ways on the skullcrushers, and when going to my forehead i feel it more in my triceps, but when going behind my head i can go heavier, so im still undecided on which method i like better, and yes that was me who wanted videos, thanks again your shoulder workout has me looking forward to mine tomorrow!!

[KPipes0683]

Originally Posted by silversv1k

ok, ive tried both ways on the skullcrushers, and when going to my forehead i feel it more in my triceps, but when going behind my head i can go heavier, so im still undecided on which method i like better, and yes that was me who wanted videos, thanks again your shoulder workout has me looking forward to mine tomorrow!!

Yeah I used to do them to my forehead, but since I do pushdowns in a similar fashion to the lying tricep extensions and fel it better for me I've just stuck with that execution. Go destroy on shoulders tomorrow!!!

[KPipes0683]

Originally Posted by hulkinout

Nice to know we're of the same mind on performing triceps extensions. Gives me a sense of validation man, thanks! That stretch on the end of the negative stroke is killer.

Its just a matter of what feels better to that person. My training partner calls that little extra stretch behind the head a wasted movement. I told him he was a wasted movement lol. I'll see if I can get some bicep/tricep video up within the next few weeks.

[silversv1k]

Originally Posted by KPipes0683

Yeah I used to do them to my forehead, but since I do pushdowns in a similar fashion to the lying tricep extensions and fel it better for me I've just stuck with that execution. Go destroy on shoulders tomorrow!!!

will do bro! ill let you know how it goes

[rustywalk]

nice journal man, ive been lurking in and out of here. ur a beast bro keep it up.

Question for you:
Do you stretch? If you do, do you do it before, after, or during your workouts?
I know AST agaisnt stretching before.

[Cheesin]

It's gonna take a while, but I'm gonna get to your size in some years man. Great work, and I just started max ot the other day. And man, you've got some serious popeye forearms goin on there. All that from just wrist curls and whatnot?

[jayvo]

Great video. Those DB shoulder presses were crazy, though did I hear a fart at 32 seconds? I guess that's what it takes to push that heavy weight up. Good work and great training partner.