Back to Max-OT. :eek: I coasted through 4 weeks of HST doing upper body, lower body splits. I didn't like the fact that they had me doing alot less weight than I could've. For instance, if my max 10 rep max is 275, they wanted me to go backwards in increments of 10. This means that my first day of 10's I'd be doing 215 for 10 reps. I didn't get sore through all of the program, but HST isn't designed for you to really be sore anyway. I also lost almost 10 pounds!
I followed it by the book. Anyways, to make a long story short, the one thing I agreed with in the program is progressive overload: working muscles 3 times a week with low volume workouts. Bearing that in mind I decided on doing Max-OT for 4 weeks, then doing the upper/lower body splits for 2 weeks. This is my plan, which was not only my idea, but alot of people tossed the same ideas to me that I consulted with:
Max-OT
-Hit each muscle once a week, HARD, and moderate volume.
-Going as heavy as possible, but this time trying to hit 6 reps on all lifts
-Four weeks doing the same rotation in the program.
-Manditory two days of rest per week.
Circuit Training
-Upper body three times a week (every other day)
-Lower body three times a week (days in-between)
-Target reps of 8-10
-As heavy as I can, but only 1-2 sets per exercise
-One day of rest per week.
4/28
Thursday
Chest
1.Barbell Bench Press: 295 X 6, 315 X 5, 315 X 5
2.Incline Barbell Press: 245 X 6, 255 X 6
3.Incline Dumbbell Press: 105 X 7, 105 X 6
4.Weighted dips: 30 X 10, 30 X 10
-My strength obviously shot straight down the tubes, as expected. However my recovery was faster and I was surprised I could still push up the amount of weight I did. The first set of everything was really easy, no spotter standing behind me or anything. I wasn't going for alot of weight anyway, due to this week being my first week back lifting heavy.