Max-ot Update

[gymrat]

I'm on week 4 of the program and so far, so good. It's been a lot of trial and error to learn some of the exercises as some of them are new to me. It's also been trial and error to find the weights that are doable without being too hard (and this is especially tricky considering I'm working without a spotter). I have definitely gotten stronger but also think that some of the gains can be attributed to pushing myself a little harder and doing a shorter rep set.

In case you're interested, this is where I'm at with my weights...

Leg Press - 390x4
Olympic Bar Squat - 110x6
Standing Calf Press - 180x8
Lying Tricep Extensions - 30x5 (not inclu. wt of curl bar)
Cable Rope Crunch - 90x8
Military Shoulder Press w/curl bar - 40x6 (not incl. wt of curl bar)
Seated DB Shoulder Press - 30x4
Barbell Shrugs - 90x6
Upright Rows - 40x6
Lat Pulldowns - 100x4
Flat Bench Press - 50x4 (not incl. wt of olympic bar)
Incline Bench Press - 35x5 (not incl. wt of olympic bar)
Flat DB Bench Press - 35x6
Decline Bench Press - 60x6 (using Smith machine - no other safe way to do these)
V-bar pulldowns - 115x4

I've had to modify a few things just to make things safe for myself. This workout has been hell on my wrists, but they're getting used to handling the heavy weights. I've also learned some new techniques on handling heavy dumbbells to make things safer. I'm considering hiring one of the PT's at my gym to teach me the old school-powerlifting techniques just because it's something different. I can do functional training and core work til the cows come home.

I am enjoying and am going to stick with it for now.

[.V.]

Nice.

I'd forgotten about the wrists...I bet it's those lying tricep extensions. Ouch. They do get used to it though.

[gymrat]

Originally Posted by a_welch503

Nice.

I'd forgotten about the wrists...I bet it's those lying tricep extensions. Ouch. They do get used to it though.

Actually, it's the barbell shoulder presses. I'm using a curl bar and getting it from my lap up to my shoulders is a tricky proposition. I think I may just start using a smith machine... not sure though.

Are you supposed to count in the bar weight? I'm never sure what to do. And I've gotten different feedback about what the bars weigh so I have no idea. :confused:

[.V.]

if you lift it, it counts.

[akuma]

Yeah the wrist thing got to me awhile too,kinda weird but on skullcrushers I like a thumbs in grip while seated tricep extensions I like a thumbs out far as wrist comfort goes,even subtle differences like that can make a world of difference.

[richard82]

Originally Posted by gymrat

Actually, it's the barbell shoulder presses. I'm using a curl bar and getting it from my lap up to my shoulders is a tricky proposition. I think I may just start using a smith machine... not sure though.

I position a squat rack at the end of the bench, at a height that is lever with my shoulders when sitting down, and put the bar on this. It is then in a good starting position to do the presses when there is no one else to help

[gymrat]

Originally Posted by richard82

I position a squat rack at the end of the bench, at a height that is lever with my shoulders when sitting down, and put the bar on this. It is then in a good starting position to do the presses when there is no one else to help

Thank you! That's a great suggestion! :