My brother-in-law recently asked me about an old workout we used to use and it prompted me to dig it out. The workout apparently might have been an old Ohio State Buckeye workout but the true source of the workout is unknown. The workout was originally several sheets of faded workouts in table format. You just looked through the pages until you found your one rep max and followed the routine. I took the initiative to clean up the old pages and make a program to calculate the workout for you. Hopefully this will keep it from being lost forever. I posted the program under Projects

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Tags: exercise

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This workout is from Drew Schwamburger. Apparently this dates back to his high school days and might have come from the Ohio State Buckeyes training program. This workout is based on a one rep max and is primarily focused on major exercises.

To clarify, we have only used this workout for Bench Press and Squats. I assume that you could apply it to any body part but we have not done this to date. You also need to establish your one rep max. This is simply the most weight you can lift once. A word of warning, don’t rush into the gym and try to throw 315 on the rack and go at it. Try one or two reps at lower weights gradually increasing the weight until you can’t lift anymore, but you successfully lifted a previous weight one time. The successful lift is now your one rep max.

Just enter your one rep max into the box below and click the button. It will calculate a seven week program based on this data. Have fun and be safe.

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Tags: exercise

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