MAX-OT ||Week 2|| [05.09.2011]

Week 19
Bodyweight: 74,5 kg - Muslce weight: 60,72kg
Bodyfat: 18,5% - Fat weight: 13,78kg


Monday - Legs / Calfs:

Squats:
*Warmup*
10x40kg - 8x45kg - 3x60kg - 1x70kg
*OT*
6x82,5kg - 6x85kg - 6x85kg (New Personal Record)

Leg Press:
6x170kg - 6x180kg (New Personal Record)

Stiff Leg Deadlift:
Did not like this exercise at all, way too much weight on my grip. So I'll have to buy some wrist straps.
5x100kg - 80x6kg

Standing Machine Calf Raises:
6x130kg - 8x130kg (New Personal Record)

Seated Calf Raises:
8x130kg - 8x130kg (New Personal Record)


Tuesday - Chest / Forearms:
Incline Dumbbell Press:
*Warmup*
12x12kg - 8x16kg - 3x20kg - 1x24kg
*OT*
6x26kg - 6x24kg - 6x24kg (New Personal Record)
After the 6x26kg, my triceps hurted like mad, and after thinking about why. I came to the conclusion that it had to be because my lifts the past week were too explosive. It weren't controlled at all, so I'll have to tell my self to do the lift in a controlled matter before each excercise. If my triceps aren't better tomorrow I'll have to take a break, overtrained my triceps :((

Flat Bench Press:
Stil hurts when I do this..
4x60kg - 4x60kg - 4x60kg

Dips:
H U R T S!
5xbw

Barbell Wrist Curls:
12x20kg - 8x25kg - 8x27kg (New Personal Record)

Dumbbell Wrist Cruls:
8x40kg - 8x40kg


Wednesday - Back / Traps:

Barbell Rows:
*Warmup*
12x20kg - 8x30kg - 4x40kg - 1x50kg
*OT*
6x60kg - 6x60kg

"V"-bar Pull-Downs:
Felt the hurt in my triceps again!!!
6x50kg - 6x40kg

Pull-ups:
Hurted too much..

Seated Cable Rows:
....

Deadlifts:
5x110kg - 4x110kg

Barbell Shrugs:
........

Rest of the week - Anger: 

Right now, I'm in so much anger. Anger towards max-ot and a lot of anger towards my self.
Why? Because the exercise PDF and video is focusing SO much on high intensity with maximum weights. And that, tok all the focus away from doing it controlled with proper technique! And because of that I did all the lifts explosive in a bit uncontrolled matter. And that is why my triceps is damaged. I even lifted wrong at Deadlift, so my back was a bit hurt as well.
I've never had any problems these 5 months, but since max OT, I've done more wrong than ever.
I mean, the program clearly states that even someone with no experience with lifting, who never lifted a single weight in their life can do this, but that is bullshit. No new guy can comprehend that many exercises with proper technique and high intensity, the guys that follow this program trained at a minimum of 6 years. Even with direct counseling and personal traning from Jeff Willet, guys get damaged.
Well, I'm going to let my keyboard rest for now.. And hey, it's my blog.. I can type whatever I wish to, and it felt pretty good doing so.

I'll spend rest of the week thinking about what I did wrong, what I did good and what I can do better next week. Hopefully my triceps is well also.