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Old 04-29-2010, 12:36 PM   #621
Kevin Perry
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4/29

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
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Old 04-29-2010, 08:12 PM   #622
Kevin Perry
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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.
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Old 04-30-2010, 02:07 PM   #623
Kevin Perry
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4/30

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
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Old 04-30-2010, 09:21 PM   #624
Derek Weaver
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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.
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Old 05-03-2010, 06:33 PM   #625
Kevin Perry
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Ok.. first day on Max-OT

5/3

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.
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Old 05-04-2010, 07:01 AM   #626
Derek Simonds
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Can you post a link to the Max OT template? Thanks. Good luck on your weight goals for the summer.
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Old 05-04-2010, 08:47 AM   #627
Kevin Perry
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http://startingstrength.wikia.com/wiki/Max-OT

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.
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Old 05-04-2010, 01:08 PM   #628
Kevin Perry
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5/4

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.
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Old 05-05-2010, 03:11 PM   #629
Kevin Perry
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5/5

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.
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Old 05-06-2010, 03:12 PM   #630
Kevin Perry
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5/6

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.
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