Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Thread Tools Display Modes
Old 04-29-2010, 01:36 PM   #621
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672


Bench: 80 x 5, 100 x 5, 115 x 5, 135 x 5 x 10
T-Bar: 90 x 5 x 10
Shrugs: 135 x 5 x 12

ended with some triz, biz, shoulder stuff
Kevin Perry is offline   Reply With Quote
Old 04-29-2010, 09:12 PM   #622
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672

Ok so more thought into the next cycle. I've been going back and forth on doing another cycle focused on mass gain but I'm starting to feel lazy about it. Im weighing close to 180 on a full stomach but I settle around 174-176 on empty. I'm trying to make a compromise, if I go ahead and lean out maybe I can hope to stay between 165-170 and I would be pretty happy and I could later focus on adding more over time.

I think i've got enough weight on me to get my lifts to where my goals are for this year and getting stronger over time will only increase my bodyweight anyways. So because of this I was considering just doing IF and improving my nutrition

As for training: I am thinking sticking with 531 or maybe trying max OT, I'd like to do something more hypertrophy specific but im pretty sure 531 can be geared towards that for a cut so Im honestly not to concerned with programming.

So Sunday will end the 4 month mass cycle, I will of hit my goal of 175 within 6 months maybe even pass it. So im happy about that.
Kevin Perry is offline   Reply With Quote
Old 04-30-2010, 03:07 PM   #623
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672


Last day of deload

Squats: 115 x 5, 140 x 5, 170 x 5, 135 x 3 x 10
G. Mornings: 95 x 3 x 12
Seated Calf Raises: 50 x 4 x 10

I'll be on a cut for the rest of spring and summer and I think im going to be trying out Max-OT which is a 5 day split of short workouts mainly compound with some Iso. Reps are between 4 and 6 so it's a good blend of strength and hypertrophy and I can get some linear work in as well through weekly progression so I don't have to worry about missing out on gains, just won't be any AMRAP stuff.

For conditioning I'll probably just do a couple runs per week or some intervals here and there. Wish I had a prowler that would be bad ass.

I'll be honest though im still unsure between this or 5 3 1, just want to find something with the best results for fat loss
Kevin Perry is offline   Reply With Quote
Old 04-30-2010, 10:21 PM   #624
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,642

I followed the Max-OT protocols in college and enjoyed it. I benched I think 260 x 4 at one point, bodyweight go up to ~185 and I was a little leaner than the last time I approached 180. Of course @ 5'6' or so it would have been awfully hard for me to get to that weight with a bodyfat below 12%. Not sure what it was then.

Follow the Max-OT protocols for cardio and I think you'll be pleased.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 05-03-2010, 07:33 PM   #625
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672

Ok.. first day on Max-OT


Squat: 135 x 12,10, 185 x 6, 205 x 3, 245 x 2, 275 x 6, 4, 265 x 4
Leg Press: 185 x 8, 235 x 6, 275 x 2 x 6
SLDL: 185 x 2 x 6

Standing Calf Raises: 195 x 3 x 8
Seated Calf Raises: 85 x 2 x 8

Aside from not getting to eat till late afternoon today and being busy all day this workout kicked my ass and just felt shitty. The weight acclimation thing made me try 275 but obviously too much, I should have kept it around 255 - 265.

Not to thrilled about the calf raises at 8 reps, even when its loaded I can't feel anything in calf raises unless it's 10+ reps.

I'll get the hang of it and adjust whats needed throughout the week.
Kevin Perry is offline   Reply With Quote
Old 05-04-2010, 08:01 AM   #626
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

Can you post a link to the Max OT template? Thanks. Good luck on your weight goals for the summer.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

Derek Simonds is offline   Reply With Quote
Old 05-04-2010, 09:47 AM   #627
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672


I first read about it at the SS wiki site and I got the PDF for max-ot somewhere online but you can get it form AST's website but you have to sign up, it's free though. You can google Max-Ot pdf and you should be able to find it easy without having to register.

It's really not all that different from 531 just no AMRAP and you could make week to week progress. It is more BB geared though but on the strength end.
Kevin Perry is offline   Reply With Quote
Old 05-04-2010, 02:08 PM   #628
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672


Incline Bench: 165 x 3 x 6
Flat Bench: 185 x 6, 175 x 2 x 6
Decline Bench: 185 x 6

Barbell Wrist curls: 70 x 2 x 10
DB wrist Curls: 20 x 2 x 8

Definitely do not like this bench set up. Way too much stress on the elbows, my right elbow is flaring right now and again I should have done maybe 10-15 lbs less at least on the flat bench.
Kevin Perry is offline   Reply With Quote
Old 05-05-2010, 04:11 PM   #629
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672


BB Row: 185 x 2 x 6
Close grip Pulldowns: 150 x 2 x 6
Pullups: 25
Cable Row: 135 x 1 x 6
Deadlift: 315 x 2 x 6
Barbell Shrugs: 205 x 1 x 6

Deads should have been first followed by rows then pullups and the other stuff. I don't think I feel too great with 4 - 6 reps on everything and some things at only 1 set. I do like warming up similar to 531 and doing sets across for compound stuff though.

I think the exercises that are more BB geared I'm going to do them 2 - 3 sets of 8+ reps, move the classic lifts to the front and keep them in the 4 - 6 range.

Then again I also feel like crap right now from fasting again and eating cleaner. Not counting calories either just eating till im full. I'm just gonna go by the mirror and how I feel.
Kevin Perry is offline   Reply With Quote
Old 05-06-2010, 04:12 PM   #630
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672


Press: 45 x 10, 8, 95 x 6, 115 x 3, 135 x 3 x 6
DB Press: 40x 4 x 10
Bent-Over Lat Raise: 15 x 4 x 10
Front Raise: 20 x 4 x 10

Today was a good workout. Did my own thing taking some ideas from max-ot and using the 4 - 6 rep range for the main lift but did my own preference for the other exercises. Still keeps the workout around 45 minutes.
Kevin Perry is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 11:09 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator