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It would be great if there was some sort of formula with knowing the max weight and deriving the warmup weights. Or at least get close for a starting point.

I'm going to take some of the samples they have and run the numbers to see what I come up with. It may be useful.

looking good WM. Keep at it, and those results will come. slow and steady is the road to better health, and a better body.

keep us posted.

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Just write down what you think your maxes are close to and I'll tell you how to warm up. I got this down pat... :cool:

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Thanks hrdgain81.

0311 -> That's another thing, I haven't gone for any maxes.

Lets take Bench though. I think right now 225 is my max. Maybe more but not too much. What would you think for that?

First, never try and find your max. It's a waste of a day training. There are websites that have calculators that find your max with whatever you can lift. I know muscletech.com has one. Here's something to try:
1.135 X 12 slow
-2 minute rest
2.135 X 10 fast (3-0-1)
-3 minutes rest
3.165 X 4 fast (3-0-1)
-2-3 minutes rest
4.195 X 1 (3-0-2)
-2 minutes rest
5.205 X 1 (3-0-1)
-3 minutes rest
6.225 X ?

I figure 135 is easy and you shouldn't need to dip below that. If it feels even a fraction too heavy then drop down. Just keep in your head that it won't fatigue you in the least. The first two are your warmups, then the last 3 are weight acclimation sets. Just listen to your body and record how it helped and felt. At the end of that day you'll have a good understanding of what to do.

Alright... done. 135 to start was too heavy. I knew it right away. Luckily I had made up another workout with 185 as my max. Yeah yeah I'm a sissy... I know.

I made up a spreadsheet to take with me to write down what I did and it really helps.

Also today I know I could have gone heavier. I made some mid-stream adjustments but didn't push real hard. I don't want injury nor do I want to curl up in the middle of the night like a pillbug screaming.

Squat
Reps/Weight
12 x 85
10 x 85
6 x 120
3 x 145
1 x 165
3 x 6 x 185

185 was the right weight for the three sets of six. Since I completed them I'll put some 5's on for the next workout.

Leg Press
I was way off on this one. I put two 45's on each side and it was just too easy. I adjusted with two more plates for three on a side but even then it was too easy. I'll adjust for next time.
3 x 4 plates
6 x 4 plates
6 x 6 plates

Stiff Leg Deadlifts
Off again. Too light but this is an exercise where I need to keep form so I would hate to go too heavy here.
3 x bar
2 x 6 x 95

Standing Machine Calves
The gym doesn't have one so I used this Nautilus thing that has a belt around the waist. Sucked. After the workout I spotted the smith machine and will use that next time.

3 x stack
2 x 8 x stack

45 leg press calf raises
The leg press was such that you couldn't do calf raises and get a stretch so I substituted seated calf raises. Hope that works as well.
Again too light.
3 x 2 plates
2 x 8 x 2 plates

Overall I got a good workout though not great due to being off on my weights. I felt I probably did as well as my normal workout though before Max-OT. I shall see how I feel tomorrow and the next day.

I sit here drinking my protein shake with a nanner in it.

Sorry dude, but 225 will be in your future though. This program will definately get you there faster than anything else.

I'll get there pretty quick. I think part of the issue may be conditioning. It's more reps then I am used to. Once I get my legs in better shape I'll make some fast gains then taper off to a steady growth.

It's 10:13 now and my legs are dead. That's good. My son had a baseball game and since I'm the pitchers and catchers coach I did plenty of squatting and warking up pitchers. That was interesting.

Today was arms/abs. I had my weights all wrong but I kept track and made notes. I should be closer next time.

I know that Max-OT doesn't give you the typical pump but I really didn't feel as if I had hit the muscles. Right now they are still tight so I know I did something.

Yesterday my leg day was very intense using Max-OT and I expected my legs to be sore. They aren't but they are still a bit "dead". Not sure if that is good or not.