I haven't had alot of time in the gym to try the ovt training so I stuck with max-ot. I made up my own routine because the ones they had at the ast website looked uneven to me. For example, alot of the shoulder workouts had the front and medial heads covered, but what about the rear? I do a few more sets than what is recommended, but I use every other principle.

16March
-Back/Traps
1.pulldowns:260 x 6, 270 x 6, 280 x 5
2.barbell rows:245 x 6 (too easy), 275 x 6, 295 x 5
3.cable rows:280 x 6, 320 x 6
4.close grip pulldowns:200 x 6
5.barbell shrugs:200 x 10, 315 x 8, 365 x 6
6.dumbbell shrugs:125's x 10, 125's x 10

-Barbell rows- I put less weight than I should've. Now I know what to start with next time.
-Cable rows- The 280 was too easy also on my first rep. Next time I'll start with the stack. I've never used to do the stack before. This time I actually put a few ten plates on top of the stack!
-For barbell shrugs they advise to do 4-6 reps for 3 sets. I love my traps and think they need more reps/sets.

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