Kpipes0683's Max-OT Training Log

[KPipes0683]

Figured I'd put my workout journal on here since there's not much to have to type out with a Max-OT routine. Short, sweet, and intense...how I like it. I'll do my best to stay on top of this thing because I'm usually pretty lazy when it comes to posting stuff on this site lol, but with how rough the economy is right now and how stressed out I am with my financial stuff, I could use a little extra kick in the a** from those of you out there who want to check this out. I need to get back on my game so help a brother out!!! Here is the blueprint for this 8-10 week Max-OT journey:

Sunday-Chest, Triceps
Monday-Legs
Tuesday-Back, Biceps
Wednesday-Shoulders, Traps
Thursday-Calves, Abs, Forearms



Here's today's log:



Sunday: Chest, Triceps

Incline BB Presses

1) 275x5
2) 275x4
3) 275x4

Slight Incline DB Flyes

1) 95x6
2) 95x5

Weighted Dips

1) 135x6
2) *I will add this in next week because I was fried after the 1st set. First week back from my week off and don't want to over-do it.


Decline Close-Grip Bench Presses

1) 275x6
2) 275x6

Overhead DB Tricep Ext.

1) 140x6
2) 140x6

Pushdowns

1) 140x6


A couple things to note on this workout: This is my 1st week back from a week off of training. Dumbbell flyes aren't super duper recommended for Max-OT, but they've been doing wonders for me with adding separation and detail to my upper pecs so I want to keep them onboard for this Max-OT routine.


The rest of the week looks like this:


Monday: Legs

Squats 3 Sets
Leg Presses 2 Sets
Leg Curls 3 Sets

Tuesday: Back, Biceps

Pulldowns 2 Sets
Deadlifts 2 Sets
Seated Rows 2 Sets
One-arm DB Row 1 Set
Pinwheel Curls 2 Sets
Barbell Curls 2 Sets
Close-Grip Cable Curl 1 Set

Wednesday: Shoulders, Traps

Military BB Presses 2 Sets
Side Lateral Raises 2 Sets
Rear Lateral Raises 2 Sets
*Back Machine Shrugs 2 Sets
Close-Grip Cable Upright Rows 2 Sets

*This back machine that we have is perfect for
shrugs, it's in-between a reverse and front shrug...it's perfect!!!


Thursday: Calves, Abs, Forearms

Seated Calves 2 Sets
Donkey Calf Raises 2 Sets
Weighted 90 Degree Incline Crunches 2 Sets
Cable Crunches 2 Sets
BB Wrist Curls 2 Sets
Standing DB Wrist Curls(at your sides) 2 Sets



Like I said, I'm financially struggling right now(and I know I'm not the only one) but I will do my best to keep on with the progress, and keep my head up and think positive. Anybody who wants to follow along and ask me anything, I'll do my best to answer your questions. Train heavy, train hard!!!

[KPipes0683]

Monday: Legs

Squats

1) 445x6
2) 445x6
3) 455x6

Leg Press

1) 1080x6
2) 1080x6

Lying Leg Curls

1) 140x6
2) 150x6
3) 155x6


So far I've been getting very light-headed during the middle of leg day. I think it may be because I'm in a calorie deficit pretty much every day. Once I get back on my feet and I'm able to eat the extra calories needed, that should start to go away. I'm still turning my head to the left as I come up out of the bucket during squats...I messed up my spine last summer during a deadlift so it's gonna take some chiropractic/massage therapy to try and get me fixed again. I can't squat what I was squatting last fall, but right now I'm focusing on keeping my form nice and solid during my squats.

[KPipes0683]

Pulldowns(medium grip)

1) Stack(300)+10lbs x6
2) Stack +25 x6

Deadlifts

1) 545x4
2) 545x5

Seated Rows

1) V-bar: stack(300) x6
2) Straight Bar: stack x6

One-arm DB Row

1) 150x6

Pinwheel Curls

1) 90x6
2) 95x6

Barbell Curls

1) 155x6
2) 165x6

Close-Grip Cable Curls

1) Stack(200)+25 x6



Great day today at the gym. I'm being on the careful side with the deadlifts because that was how I threw my spine out of alignment last summer. Plus I had some pain in my neck/left trap area. I think it was from my head turning during the squats yesterday. I'll have to fix that problem as I go along. Other than that, great training day today!

[KPipes0683]

Shoulders, Traps


BB Military Press

1) 225x6
2) 235x5

DB Side Lateral Raises

1) 60x6
2) 65x6

DB Rear Lateral Raises

1) 70x6
2) 75x6

Back Machine Shrugs

1) 8 Plates x6
2) 8 Plates x6

Cable Upright Rows

1) Stack(200)+25lbs x6
2) Stack(200)+45lbs x6


With it being only my first week back, I'm already at a much higher starting point with the amount of weight and reps on just about every exercise and/or muscle group. The Max-OT/DC Training bridge pattern is doing wonders for me. I also trained today stimulant-free. No pre-workout caffeinated blah blah blah of any kind. I gotta take a serious break from caffeine so I can respond again later. Tomorrow will finish the week out with calves, abs, and forearms. It's nice to still have strength progression while not being able to eat as much in the process.

[KPipes0683]

This is a post for Thursday's workout. My computer took a dump on me that day and I just now got it back up and running.


Calves, Abs, Forearms


Seated Calves

1) 270x6 (wasn't positioned right on the seat)
2) 270x8

Donkey Calf Raises

1) Stack(620) x8
2) Stack + 50lbs x8

Weighted 90 Degree Incline Crunches

1) 90lbs x12
2) 90lbs x12

Cable Crunches

1) 120x12
2) 125x12

BB Wrist Curls

1) 170x8
2) 170x6

Standing DB Wrist Curls

1) 70x8
2) 90x8

[KPipes0683]

Sunday: Chest, Triceps

Incline BB Presses

1) 275x5
2) 275x4
3) 275x4

Slight Incline DB Flyes

1) 100x6
2) 100x4 *went for a 5th and needed a spot

Weighted Dips

1) 140x4 *tried a different station and the grip was too wide
2) 140x6


Decline Close-Grip Bench Presses

1) 280x4
2) 275x5

Overhead DB Tricep Ext.

1) 145x5
2) 145x5

Pushdowns

1) 145x5


Today was not a very good day, but it went better than it could have. I have personal life issues going on at the moment and it's f**king with my mindset. I just gotta give it time and try to stay positive to get through this.

[KPipes0683]

Monday: Legs

Squats

1) 455x6
2) 465x6

Leg Press

1) 1130x6
2) 1130x6

Lying Leg Curls

1) 155x6
2) 160x6
3) 160x6


This entry is from yesterday. I had to shave off a set of squats because I had to work at the bar last night and had to save time. Got the workout done in 45 minutes so it was perfect.

[KPipes0683]

Pulldowns(medium grip)

1) Stack(300)+25lbs x6
2) Stack +25 x6

Deadlifts

1) 550x6
2) 550x6

Seated Rows

1) V-bar: stack(300)+25 x6
2) Straight Bar: stack+25 x6

One-arm DB Row

1) 150x6

Pinwheel Curls

1) 95x6
2) 100x6

Barbell Curls

1) 165x5
2) 165x6

Close-Grip Cable Curls

1) Stack(200)+45 x6


Today went friggin' great! I kinda pulled my oblique when I did my first rep of one-arm dumbbell rows on my right side because my footing wasn't right, but it'll be alright.

[KPipes0683]

BB Military Press

1) 235x5
2) 235x5

DB Side Lateral Raises

1) 65x6
2) 65x6

*Rear Delts(on a pec-dec machine)

1) Stack(210) x6
2) Stack+25lbs x6

*Barbell Shrugs

1) 455x6
2) 455x6

Cable Upright Rows

1) Stack(200)+45lbs x6
2) Stack(200)+45lbs x6



*I had to substitute these exercises due to my lower back being so damn sore from deadlifts yesterday. It really took a beating!!! I'm still having that soreness in my serratus and oblique area, so to work through that and my sore lower back I used my belt on just about everything today.

[KPipes0683]

Seated Calves

1) 280x8
2) 290x8

Donkey Calf Raises

1) Stack(620)+90 lbs x8
2) Stack + 140lbs x8

Weighted 90 Degree Incline Crunches

1) 90lbs x15
2) 90lbs x15

Cable Crunches

1) 125x12
2) 130x12

BB Wrist Curls

1) 175x7
2) 175x6

Standing DB Wrist Curls

1) 90x8
2) 95x8

[KPipes0683]

Incline BB Presses

1) 275x6
2) 280x5
3) 285x4

Slight Incline DB Flyes

1) 100x6
2) 100x6

Weighted Dips

1) 145x6
2) 145x5


Decline Close-Grip Bench Presses

1) 275x6
2) 275x6

Overhead DB Tricep Ext.

1) 145x6
2) 150x5

Pushdowns

1) 145x5


I made some progress on the Incline BB, DB Flyes, Dips, and Overhead DB Extensions, but I'm having trouble with the Decline Close-grips. Might have a lot to do with all of the delt work being done prior to hitting this exercise, but I just gotta keep trying.

[KPipes0683]

Squats

1) 465x6
2) 480x6

Leg Press

1) 1175x3*Pulled my serratus on the 3rd rep so I stopped.

DB Lunge: 90x6

Lying Leg Curls

1) 165x6
2) 170x6
3) 170x6


My squats are finally going back up again, so I'm pumped about that! My serratus was starting to feel better, but on my 3rd rep of leg presses I felt something that just wasn't right...so I racked the weight. I did a light set of dumbbell lunges in place of the 2nd set of leg presses. Since tomorrow's back/biceps, I'm really gonna be careful.

[KPipes0683]

I did a little bit different of a back workout on tuesday just to work around my injury. Pulldowns didn't bother me too bad, but there was no way in hell that I was going to be able to deadlift, seated row, or one-arm db row. I should be fine hopefully by next week.



Pulldowns(medium grip)

1) 290 + 45lbs x6
2) Stack+45lbs x6 (should've stayed with 335, reps were better)


Lean-over Cable Row(rope)

1) 120x23

Hammer Strength Low Row

1) 4 Plates x6 (both arms)
2) 5 Plates x6 (one arm at a time)


Pinwheel Curls

1) 100x6
2) 100x6

Barbell Curls

1) 170x6
2) 170x5

Close-Grip Cable Curls

1) Stack(200)+45lbs x6

[KPipes0683]

I was able to get through this workout very well with no wear and tear on my serratus. It's still a little sore, but not real bad anymore. Actually, this was a great training day!!! Since I keep racking and can no longer add weight to the stack on cable upright rows, I'm now doing them with the barbell again. My spine's not leaning to the left anymore like it was a few months back when I was doing this movement so for now, thank you to my chiropractor.



BB Military Press

1) 240x6
2) 245x5

DB Side Lateral Raises

1) 65x6
2) 70x6

Rear Lateral Raises(bent over)

1) 75x6
2) 80x6

Barbell Shrugs

1) 455x6
2) 495x6

Barbell Upright Rows

1) 165x6
2) 175x6

[kshatriya1985]

Some great numbers and lift's your posting there. Reading your journals/posts on the forum have been really educational.


Quick question, your posts from 2007 once mentioned fantastic strength gains from MAX OT but little in the way of appreciable size. When did that change and you were convinced MAX OT was the way to go?

[KPipes0683]

Some great numbers and lift's your posting there. Reading your journals/posts on the forum have been really educational.


Quick question, your posts from 2007 once mentioned fantastic strength gains from MAX OT but little in the way of appreciable size. When did that change and you were convinced MAX OT was the way to go?

Thanks a lot. I don't remember what I posted that far back or even recenlty, but I'm glad that you found some things that I posted to be of help to you. On to your question. Fantastic strength gains? You bet!!! Size? Hell yes!!! I don't recall ever saying that I didn't gain any size from Max-OT because I would be lying if I said that I didn't. My best gains(I'll always remember this too)were from 12/06 to 3/07. That was the time period that this routine proved to me that I was not done growing; that I in fact did not reach maximum potential. My weight was 190-194lbs when I started in december, and by March of '07 I weighed in at 207. I was shocked!!! That was all the convincing that I needed right there.

As the days/weeks/months go on, it obviously harder and harder to keep trying to progress, especially naturally. But as long as you have the mindset and the will to keep striving for improvement, nothing can stop you.

[KPipes0683]

Seated Calves

1) 295x8
2) 300x7

Donkey Calf Raises

1) Stack(620)+180 lbs x8
2) Stack + 180lbs x8

Weighted 90 Degree Incline Crunches

1) 90lbs x18
2) 90lbs x13

Cable Crunches

1) 130x12
2) 135x12

BB Wrist Curls

1) 180x6(was a little too heavy)
2) 175x7

Standing DB Wrist Curls

1) 100x8
2) 100x8


I did do some Max-OT cardio on wednesday and yesterday too. I'm gonna try and work a few sessions in every week to hopefully increase my appetite, help me with my heart health, and whatever else cardio is good for. Anyone that has talked with me knows that I hate cardio with a passion and haven't done it on a consistent basis since high school. I'm never hungry anymore so I really hope that adding in the cardio will help with that cause I want to keep growin'!!!

[KPipes0683]

Incline BB Presses

1) 285x6
2) 290x5
3) 295x4

Slight Incline DB Flyes

1) 105x6
2) 105x5 *spot on a 6th rep attempt

Weighted Dips

1) 150x5
2) 150x5


Decline Close-Grip Bench Presses

1) 280x5
2) 280x5

Overhead DB Tricep Ext.

1) 150x6
2) 150x5

Pushdowns

1) 145x6



Today kicked ass!!! Bottom line. Here's a video from today's 2nd set of slight Incline DB Flyes Max-OT style:





I tried to get a 6th rep, but it didn't happen. I'll get it next week! Train hard homies!!!

[kshatriya1985]

Nice Video of the Dumbbell Flyes. Seems like you're not just maintaining a log book but beating it as well. It's funny, Skip LaCour mentions the importance of one in his DVD but very few MAX OTer's do one.

Question on progression, the MAX OT routine available at AST-SS.com details a lot of stuff, but I couldn't find anything specific on progression.

So I figured I'd ask someone putting theory into practice. When you seem to lag or plateau on a movement..do you change it or keep it in the rotation until you beat it or the 8 to 10 week cycle is done?

Stay Strong.

[KPipes0683]

Nice Video of the Dumbbell Flyes. Seems like you're not just maintaining a log book but beating it as well. It's funny, Skip LaCour mentions the importance of one in his DVD but very few MAX OTer's do one.

Question on progression, the MAX OT routine available at AST-SS.com details a lot of stuff, but I couldn't find anything specific on progression.

So I figured I'd ask someone putting theory into practice. When you seem to lag or plateau on a movement..do you change it or keep it in the rotation until you beat it or the 8 to 10 week cycle is done?

Stay Strong.

Thanks a lot! Those DB's suck because the handles that they used to replace the bent ones were huge and had poor grip. I have small hands so it makes it really difficult to use those. Anyway, that log book you bring with you to the gym everyday is so important!!! When you look at your numbers, reps, and feedback it puts that pressure on you to beat your previous bests. Plus you don't have to worry about forgetting how many reps you got with the weight, or if you had pain on a certain exercise or something like that...it's all right there in front of you so you know how to approach your workout each time you go into the gym.

Now onto your question. I tend to plateau right around the end of a Max-OT cycle, but if I hit a wall early on an exercise...I'll simply switch it out for another exercise. I'll give it a few attempts to try and beat my numbers, but if I plateau then yeah I switch it out for something else. We're switching out the Decline Close-Grip Bench Presses next week and throwing in Lying Tricep Extensions because from the experience of this set up, our delts are taking quite the abuse with the movements that we have for chest. By the time we get to the Declines, our delts have had enough pushing!!! So since we're having trouble hitting our triceps effectively on this movement, we have to go with another movement. I love DCGBP's, but it needs to be in a different Max-OT set up...like a biceps/triceps day for example.

[kshatriya1985]

As always, appreciate the advice and comments.

Stay Strong!

[KPipes0683]

Today was just awesome!!! I hit two new PRs today on squats and still continuing to beat the logbook every week. One thing I did forget to do today was take my creatine before training. I gotta get better at remembering that.


Squats

1) 485x6
2) 495x5
3) 500x4

*Leg Extensions *To work around my injury

1) Stack(290) x8
2) Stack+10lbs x8

Lying Leg Curls

1) 170x6
2) 175x5
3) 175x5

[KPipes0683]

Finally back up to 5 wheels a side!!! Seemed impossible for a while. My mindset is back up there so there isn't a damn thing that's gonna stop me *knock on wood*.

[KPipes0683]

Today was another success. The pain in my serratus is just about gone. I did try to deadlift today, but as I was acclimating up in weight I was still feeling a pull in my side. I decided not to even try to push it. Good decision! I sub'd with 2 sets of Barbell Rows nice and strict. I might post that and the BB Curl video later or tomorrow. The cool thing too was I only had to sub one exercise. I was able to do seated cable rows with no pain, and even DB Row suprisingly. However, I back off 20lbs and used a 130lb dumbbell...nice and controlled, no Max-OT english. So here it is, train hard everyone!!!



Pulldowns(medium grip)

1) 290 + 45lbs x6
2) 290 + 45lbs x6


*Barbell Rows *to work around injury

1) 335x6
2) 345x6

Seated Rows(V-bar, then Straight Bar)

1) 325x6
2) 325x6

One Arm DB Row

1) *130x6 *lightened up to work around injury, nice and strict


Pinwheel Curls

1) *110x4 *wasn't leaning over the DB's enough
2) 110x5 much better set

Barbell Curls

1) 175x6
2) 180x4

Close-Grip Cable Curls

1) Stack(200)+45lbs x6

[KPipes0683]

I only got 2 hours of sleep last night so this took a lot of balls to do the best that I possibly could. Not to mention, my training partner did a no call, no show on me. Fortunately, I had my other buddy there to spot me on BB Military Presses. Progressed there, then hit the 70s nice and solid on the side lateral raises for 6 reps. Tried the 75's for the first time ever, and knocked out 6 reps! They felt great. Was also able to progress huge on BB Shrugs, and went up on BB Upright Rows too.



BB Military Press

1) 250x5 +1 spotted rep
2) 255x4

DB Side Lateral Raises

1) 70x6
2) 75x6

Rear Lateral Raises(bent over)

1) 85x6
2) 85x6

Barbell Shrugs

1) 495x6
2) 545x6

Barbell Upright Rows

1) 180x6
2) 185x6

[KPipes0683]

[KPipes0683]

Today was kind of an off day. Very little sleep(about 4 hours)and I kept having fatigued shoulders for some reason.



Seated Calves

1) 300x8
2) 310x7

Donkey Calf Raises

1) Stack(620)+200 lbs x6
2) Stack + 200lbs x6

Weighted 90 Degree Incline Crunches

1) 90lbs x20
2) 90lbs x16

Cable Crunches

1) 135x12
2) 140x12

BB Wrist Curls

1) 175x8
2) 175x7

Standing DB Wrist Curls

1) 100x8
2) 100x8

[kshatriya1985]

Guess the off day syndrome must be going around. Still some good log book beating numbers bro. I started a MAX OT log too on this forum.

Heavy wrist curls ever make it hard for you to supinate your wrist for a day or two? Maybe it's just joint inflammation that I'm undergoing.

Incline, Incline, Incline. No matter what I do I cannot beat this excercise. I always get stuck on the lower half of this movement and it's really beginning to beat the fun out of chest days. Any Advice?

Finally, ever use smith machines/Hammer strengths loaded up with a ton of weight in your MAX OT routines? Coz I was just figuring, if cables are ok, why not Hammer Rows or Hammer Declines/Inclines?

Stay Strong Bro

[KPipes0683]

Guess the off day syndrome must be going around. Still some good log book beating numbers bro. I started a MAX OT log too on this forum.

Heavy wrist curls ever make it hard for you to supinate your wrist for a day or two? Maybe it's just joint inflammation that I'm undergoing.

Incline, Incline, Incline. No matter what I do I cannot beat this excercise. I always get stuck on the lower half of this movement and it's really beginning to beat the fun out of chest days. Any Advice?

Finally, ever use smith machines/Hammer strengths loaded up with a ton of weight in your MAX OT routines? Coz I was just figuring, if cables are ok, why not Hammer Rows or Hammer Declines/Inclines?

Stay Strong Bro

Not always, but every once in a great while. Exercises that put a lot of stress on my wrists I wrap up, that is if it starts bothering me. I was struggling hard for a very long time on incline barbells so I know right where you're coming from. Doing Incline BB DC style helped with that problem. Doing Inclines off a rack should help too. Set the safety rails to where you're having the most trouble with the movement. It may be how low you're bringing the bar, your grip width, where you're bringing the bar, etc. that might be the problem too. I pretty much graze my chin, then explode back up. Grip is inside the rings on the bar, pinky is touching it.

I've never used smiths or hammer strength machines for Max-OT, I go all compounds. DC training I use them.

[cheesecake0]

hey sub'd btw.

im looking into MAX-OT as i have been on Rippetoes for a bit now.

when you do your main exercise for the day. E.g. Squats and inclined bb press, i see that you increase the weight every time.

is this one of the principles of MAX-OT?

or can you use the same weight if you want