Max OT - Week 1
The first week of the AST program was pretty basic…but nonetheless challenging. The routine looked like this:
- Monday: Squats, Leg Press, Stiff-Legged Deadlifts, Standing Machine Calf Raises, Leg Press Calf Raises
- Tuesday: Straight Bar Curls, Alternating Dumbbell Curls, Cable Curls, Cable Pushdowns, Lying Tricep Extensions, Dumbbell Kickbacks, Barbell Wrist Curls, Dumbbell Wrist Curls, Weighted Leg Raises, Cable Rope Crunches, Weighted Crunches
- Wednesday: Barbell Military Press, Seated Dumbbell Press, Standing Side Lateral Raises, Barbell Shrugs, Upright Rows
- Thursday: Lat Pulldowns, Seated Cable Rows, Good Mornings, Weighted Hyperextensions
- Friday: Flat Barbell Bench Press, Incline Dumbbell Bench Press, Weighted Dips
This didn’t look too formidable to me up front, although it was pretty grueling in practice, thanks to going to failure between 4 - 6 reps on every set. Like today was chest day…normally, I can knock out 3 sets of 8 dips, with an added 30 pounds on the belt. But after going all out on the two bench press exercises, I could barely manage the prescribed two sets of dips wearing a 25 pound plate (5 reps each set).
I haven’t trained like this in a long time. Sure, I’ve had 5 x 5’s and 6 x 6’s in my programs for certain exercises/muscle groups, but it’s been aaaaaages since I’ve done an entire workout routine using that sort of rep range exclusively. In addition, it’s also been a long time since I’ve done a full-fledged shoulder workout. There isn’t anything wrong with my shoulders (knock on wood!), but a) I’ve done a lot of indirect shoulder work via other exercises, and b) my shoulders are already pretty well developed - as can be seen in the pic. But we’ll see how it goes…I think it’s going to be good for me. 
No more weights until Monday. I’ll do some cardio tomorrow (intervals) and knock off completely on Sunday.
Rob on 08 Jul 2008 at 10:56 pm #
Looks like a fully packed training. Five days of such intensity straight is considered too much by most training protocols.
I haven’t read the details for recovery with the Max OT plan, so are there scheduled rest or recovery periods worked into such a grueling program?
BTW very nice shoulders indeed!
Elissa on 09 Jul 2008 at 1:14 am #
Yes - the program is supposed to run 12 weeks, but one of those is a full rest week.
Normally, I train 3/4 days/week, although when I was working w/my ex-trainer, Jerry, I did do some 5 and even 6 day/week routines…although with this sort of intensity, food and sleep really do need to be spot on.
LOL - the shoulders are a mixed blessing. They look great bare, but I have to be very careful when it comes to anything with sleeves…I’m also short, so certain styles make me look like a little bitty linebacker in drag.