Alex's Max OT Progress

[MaxOTAlex]

I'm 16 years old, and I've been lifting for the past year and a half. I did Starting Strength until i got my squat up to 245, deadlift to 315, and bench to 185, then I switched to Max OT about a year ago. I've done a few cycles and have gone from a bodyweight of 135 lbs at 5 "7 to my current weight of 195 lbs at 6"0. I just found out about these forum things a few weeks ago so I figured I'd give it a shot to keep myself more accountable with my progression. I'm currently recording every rep, set, and the amount of weight I do in an excel spreadsheet, but I'm not sure if I'm able to post that on here. I started a new 5 day split 2 weeks ago with some new exercises and body parts on different days. Should I post all the exercises I do or just the main lifts such as squats, deadlifts, bench, etc? Any tips on how to efficiently present my stats for your amusement are very welcome.

I last did one rep maxes 3 weeks ago and these were my results.

Squat-405 (Right at parallel, powerlifting style, definitely not ass to grass)

Deadlift-420 (need some chalk and better grip strength)

Barbell Rows- 315? (Used the calculator on Bodybuilding.com using my working set but this seems too high)

Bench Press- 260

Military Press- 175 (Yeah the Goal Tracker on BB.com over estimates in my opinion. It estimated 187 for one rep. I tested and it was 175.)


Goals: 315 Bench Press, 205 Military Press, 495 squat, 585 Deadlift.... ambitious but if I can attain these before I turn 18 I will be extremely happy.


Today's Workout: Biceps and Triceps (these are my working sets after a thorough warm up)

Barbell Curls 1-115 8 reps (no lean, I realized I was leaning a while back so I had to decrease weight.)
2-115 8 reps
3 115 7 reps

Hammer Curls 1-50 10 reps (Slow, and controlled, no swinging or flaring elbows out. Felt really good today.)
2-50 10 reps

Laying Tricep Extensions/French Press/ Skull Crushers/Whatever you choose to call them...
1-115 8 reps
2-115 7 reps
3-115 4 reps(Forgot to time my rest period so I cut it short thinking it was time)

Weighted Dips 1- 50 10 reps
2- 50 10 reps (made mine out of rebar that I can set up in my squat rack so it tears my hands up)

Dumbbell Kickbacks 1-30 11 reps

[MaxOTAlex]

Pull Ups:
1-10 reps
2-10 reps
3-10 reps
4- 10 reps (mostly doing pull ups right now to warm up my lats and trying not to gas out before heavy barbell rows. Will start adding weight later.)

Barbell Rows:
1-265 9 reps
2- 265 9 reps
3- 265 7 reps

Barbell Shrugs:
1-330 8 reps
2- 330 8 reps

Weighted Leg Raises:
1- 25 16 reps
2- 25 16 reps
3- 25 15 reps

Got some chalk so I think I'll finally be able to start packing on the weight for deads and rows without the bar slipping out of my hands. Right now my short term goals are for every single workout I do to be better than the one before it either through the number of reps or weight used. I need to get at least 4 reps per set and if I can get 6 on 2 or more per exercise then I'll increase by 5 pounds.

[MaxOTAlex]

Today's Workout

Military Press:
1-160 7 reps
2-160 7 reps

Seated Dumbbell Press:
1-65: 5 reps
2-60: 8 reps
3-60: 7 reps

Dumbbell Side Lateral Raises:
1-35 8 reps
2-35 8 reps

Barbell Wrist Curls:
1-95 8 reps
2-95 8 reps

Dumbbell Reverse Wrist Curls
1-18 12 reps
2-18 12 reps

Today's workout was alright, not as intense as the last two, and it was pretty disappointing not to be able to move up in weight on DB Shoulder Press, I really need to get those up.

[AdamNW]

in bro!
strong lifts up in here, wow.

[MaxOTAlex]

Thanks Adam, I saw your log, your presses are all ridiculous.

[MaxOTAlex]

Today's Workout

Deadlifts:
1-335 8 reps (grip is holding me back and pissing me off. Feels like a race against time before it starts to slip.)
2-335 8 reps

Squats:
1-325 8 reps
2-325 8 reps

Standing Calf Extensions:
1-300 10 reps
2-300 10 reps
3-300 10 reps

Does anyone have good methods for improving grip that don't involve straps or chalk? I bought some chalk but I can't use it because my gym doesn't allow it. (I work out at home)

[MaxOTAlex]

Sorry to the few of you who may be keeping an eye on my log, but I haven't been able to post lately. I've had family in from out of town which makes for an awkward workout, with them all staring at me the whole time and my grandfather saying "Yup, back when I was in Nam I coulda curled those 85's prolly 10 times." I find that hard to believe since in his Nam pictures he doesn't look like he weighs over 135. Anyways. Here's how my workout went.

Friday, October 5

Barbell Bench Press:
1-220 7 reps
2-220 6 reps

Dumbbell Bench Press:
1-85 8 reps
2-90 6 reps

Incline Dumbbell Bench Press:
1-80 6 reps
2-80 5 reps

Chin Ups:
1-0 13 reps
2-0 12 reps
3-0 12 reps

[ButteredWaffles]

In. Nice Log, really strong lifts for only 16.

[MaxOTAlex]

In. Nice Log, really strong lifts for only 16.

Thanks.

[MaxOTAlex]

Barbell Curls:
1-120 7 reps
2-120 7 reps
3-120 7 reps

Hammer Curls:
1-57.5 8 reps
2-60 7 reps

Dumbbell Concentration Curls:
1-35 9 reps
2-35 8 reps

Skullcrushers:
1-120 7 reps
2-120 5 reps
3-120 5 reps

Weighted Dips:
1-55 9 reps
2-55 9 reps

My goal of adding weight or reps every week is going along well. My workout partner didn't make it today so I had my dad spot me... I failed on the second set of skullcrushers on the 6th rep, and it fell to the ground overextending my shoulder because he was watching the Jets & Texans instead of the weight. My right shoulder hurts a bit but nothing bad, so hopefully it'll be fine come pressing day.

[MaxOTAlex]

Today's Workout

Pull Ups:
1-0 11 reps
2-0 10 reps
3-0 10 reps
4-0 10 reps

Barbell Rows:
1-275 7 reps
2-275 7 reps
3-275 7 reps

Barbell Shrugs:
1-335 8 reps
2-335 8 reps

Weighted Leg Raises:
1-25 16 reps
2-25 16 reps
3-25 16 reps

Rows are feeling really strong. The back and lat pump was ridiculous. Good workout, I think I'll start adding weight to pull ups next week.

[MaxOTAlex]

Military Press:
1-165 6 reps
2-165 6 reps

Seated Dumbbell Press:
1-65 6 reps
2-65 5 reps

Dumbbell Side Lateral Raises:
1-40 8 reps
2-40 7 reps

Dumbbell Reverse Wrist Curls:
1-20 10 reps
2-20 10 reps

Barbell Wrist Curls:
1-100 7 reps
2-100 7 reps

Good workout. PR on military press. Felt good.

[MaxOTAlex]

GOALS:
315 Bench Press
205 Military Press
495 Squat
585 Deadlift
345 Barbell Row
Estimating I'll be around 215 once I get here. Will then proceed to cut. I've never cut before so if anyone with experience cutting could help me with that I would be very grateful.

[MaxOTAlex]

For those of you who do not know the Principles of Max-OT, here they are.

1. Train 1-2 muscle groups each workout.
2. Performing 4-6 reps every set.
3. Performing 6-9 heavy sets for each muscle.
4. Rest times are 2-3 minutes.
5. Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
6. Each muscle should only be trained once every 5-7 days.
7. A break of 1 week of rest and relaxation should be taken every 8-10 weeks.

Right now everything has just been to failure. I expect to get back in the 4-6 rep range within a few weeks.

[Blackoceans]

In on epic Max-OT gains!

[MaxOTAlex]

Thanks bro glad to have you

[BulkingForever]

In. So I take it MAX-OT has been working very well for you in terms of size gain as well?

[MaxOTAlex]

In. So I take it MAX-OT has been working very well for you in terms of size gain as well?

Yeah. I don't track my calories but I'm getting at least 220 grams of protein a day. I just eat like crazy until the weights start moving up again. Supposedly 6-10 is supposed to be the best for hypertrophy, but this works fine for me.

[MaxOTAlex]

Deadlifts:
1-400 5 reps
2-400 4 reps

Squats:
1-345 8 reps

Standing Calf Extensions:
1-305 10 reps
2-305 10 reps
3-305 10 reps

Front Squats:
Proceed To Notes


Huge PR on deadlifts today! I've been stuck under 350 for reps because of my grip but the other day I said f*** you slippery bar and bought some straps. It felt great being able to take my glutes, hams, and back to failure instead of my grip. I only did one set of squats because my brother was hyping up front squats like crazy so I figured I would try them. Looked up the form on Youtube... seemed simple enough. I proceeded to load 225 on the bar to work on the form and tried it. I couldn't get the bar to reach my shoulders so I figured I would do the strap variation. Once I got it on my shoulders I started going down and only made it through one rep because it was hurting my shoulders quite a bit. I also almost fell forward at first. I assume that isn't normal so I'm going to research the form extensively before I do them for real.

[BulkingForever]

front squats will feel extremely unnatural at first, give them a month and you'll start to like them more than regular squats!!!

strong DLing man, mirin

[MaxOTAlex]

Woke up on Friday feeling like crap with a fever of 102 but worked out anyways. I know I shouldn't of. But I had to. Haven't been able to post until now because I had to start work at 4 this morning and didn't finish unloading the warehouse until 4 pm. I wouldn't say I had a bad workout, I worked hard, but didn't have the energy to put up much weight.

Barbell Bench Press:
1-215 5 reps
2-210 4 reps

Dumbbell Bench Press:
1-90 4 reps
2-90 4 reps

Incline Dumbbell Bench Press:
1-80 4 reps
2-75 5 reps

I should have taken the day off to rest. Lesson learned though so it's all good.

[MaxOTAlex]

Barbell Curls:
1-125 6 reps
2-125 6 reps
3-125 5 reps

Hammer Curls:
1-60 8 reps
2-62.5 7 reps

Dumbbell Concentration Curls:
1-40 7 reps
2-40 7 reps

Tricep Extensions/Skullcrushers:
1-125 5 reps
2-125 5 reps
3-125 4 reps

Weighted Dips:
1-55 10 reps
2-55 9 reps
3-55 9 reps

[MaxOTAlex]

Pull Ups:
1-20 9 reps
2-20 7 reps
3-20 7 reps
4-20 7 reps

Barbell Rows:
1-280 7 reps
2-280 6 reps
3-280 6 reps

Barbell Shrugs:
1-345 7 reps
2-345 7 reps
3-345 6 reps

First week of adding weight on pull ups. Can't explode up nearly as much but whatever. Rows and shrugs are feeling good. I really wish I could bring up my bench to match my rows. I'm much stronger pulling than pushing. The weight on almost all my lifts keeps going up and I'm noticing a little fat gain, but as long as I'm gaining strength I don't want to change a thing.

[MaxOTAlex]

In case anyone ever wants to know what supplements I'm taking... these are it...

Whey Protein.

[supertnatty12]

Pull Ups:
1-20 9 reps
2-20 7 reps
3-20 7 reps
4-20 7 reps

Barbell Rows:
1-280 7 reps
2-280 6 reps
3-280 6 reps

Barbell Shrugs:
1-345 7 reps
2-345 7 reps
3-345 6 reps

First week of adding weight on pull ups. Can't explode up nearly as much but whatever. Rows and shrugs are feeling good. I really wish I could bring up my bench to match my rows. I'm much stronger pulling than pushing. The weight on almost all my lifts keeps going up and I'm noticing a little fat gain, but as long as I'm gaining strength I don't want to change a thing.

Dang! Dat bb row. Good stuff dude. I also notice that I'm a lot stronger pulling than pushing, which was quite bothersome, but as long as I keep adding weight to my lifts its all good.

[MaxOTAlex]

Dang! Dat bb row. Good stuff dude. I also notice that I'm a lot stronger pulling than pushing, which was quite bothersome, but as long as I keep adding weight to my lifts its all good.

Thanks. Yeah, I'd just like to be a bit more balanced, that's all.

[BulkingForever]

Strong pulling, definitely mirin

[MaxOTAlex]

Military Press:
1-170 6 reps
2-170 6 reps

Dumbbell Press:
1-65 6 reps
2-65 5 reps
2-65 5 reps

Dumbbell Side Lateral Raises:
1-40 8 reps
2-40 8 reps
2-40 8 reps


Good workout, I'm still frustrated with my lack of progress with dumbbell presses. They seem to progress at about 1/3 the speed of my barbell ones. I didn't do forearms today because I'm doing deadlifts tomorrow so it seemed counterproductive. Can't believe I didn't notice that before.

[MaxOTAlex]

Deadlifts:
1-405 5 reps
2-405 4 reps

Standing Calf Extensions:
1-315 10 reps
2-315 10 reps
3-315 10 reps

Cardio Squats:
1-250 15 reps
2-250 15 reps

I'm going to be doing a lot of running this weekend and didn't want to be too sore so I figured I would try low weight squats this week to work on my flexibility and cardio. I went as low as I could and now it feels like I pulled or tore my glutes. So proud...

[shaneaunt]

Myron mp