Dissonance's OVT/WS4SB Training Log

Training Training Logs
1

(WS4SB starts on page 3)

I recently decided to adapt a new routine as I am coming off a modified version of the Starting Strength program.
I am very happy with the results, and I hope to continue to enjoy such beginner gains for as long as possible.
I chose the OVT program because I feel it fits my short term (12 week) goals the best. Some might say to stick with the SS program for a while more, but I’ve been wanting MORE for a few weeks now.

8 months ago:
6’2" 285lbs, 30%+ bf, 30 years old, Taco Bell diet, stressful job, spouse (need I say more?)

3 months of better diet + low intensity cardio + no more stressful job + no spouse
255lbs, bf unknown

2 months of even better diet + LIT + Mindless Weight Training:
225lbs, bf unknown

1 month of perfect diet + More focused/frequent lifting:
210lbs, 13.8% BF

2 months of SS + perfect diet + HIT final stats: (8 months of cut total)
193lbs, 10.0% BF

First, some results of the SS program:

Baseline (Sitting on Ass for 10 Years Program prior. Not recommended btw)

Squat 3x5x115
Bench 3x5x95
Deads 1x5x135
Dips 2xYeah right. 1 unassisted.

Standing Military 3x5x65 (Still dealing with bad shoulders)
BB Bent Rows 3x5x75
Chin Ups 2x0. 2-3 assisted.

Final SS Workout results (8 Weeks):

Squat 3x5x215
Bench 3x5x175
Deads 3x5x245
Dips 2x8 BW (Dip belt being shipped)

Standing Military 3x5x105 (Yeah, I know)
BB Bent Rows 3x5x155
Chin Ups 2x5 No Bands

Also, in these 8 weeks I cut an additional 3.8% BF down to 10% flat while making strength gains. I often wondered what kind of gains I would be making if I was on a bulking diet. We’re about to find out.

I plan on increasing my calorie intake another 350 per day to maintain for about 3-4 weeks. After this, I will increase the intake by about 750 per day, with steady increments based on results of the OVT program.

The next 4 weeks will be spent practicing form, and brutally attacking the new routine.

The middle 4 weeks will be using setlist 2 of the OVT program while bulking.

The last 4 weeks will hopefully bring the best results of this program. I predict wicked gains.

I did a chest routine yesterday (Thib’s Holistic Chest Blast), so I will be starting with day 2 of the OVT program since my pecs feel like fiery hell. Gym opens in an hour, and I CAN’T FUCKING WAIT.

2

OVT (Day 1, Sunday, Oct. 26th)

Legs and Abs:
A1: Back Squat 5x5 201 tempo
1 135x5
2 175x5
3 185x5
4 175x5
5 175x5
A2: Lunges 5x5 602 tempo
1 20lb dumbbells x5 per leg
2 25x5
3 30x5
4 40x5
5 40x5

First time doing lunges. They really sapped a lot more strength than I imagined they would. The 602 tempos are brutal. I also chose back squats over front squats for this 4 week cycle. Learning too many new forms as is.

B1: 1-Leg Back Extensions 5x5 201 tempo
1 Rx (As prescribed)
2 Rx
3 Rx
4 Rx
5 Rx
B2: Leg Curl 5x5 602 tempo
1 80x5
2 125x5
3 140x4
4 125x5
5 125x5

Boring, but effective. I hate using machines.

C1: Sumo Deadlift 5x5 201 tempo
1 135x5
2 165x5
3 185x5
4 205x5
5 215x5
C2: Romanian Deadlift 5x5 602 tempo
1 135x5
2 165x5
3 185x4
4 175x4
5 155x5

Holy. Shit.
Two new lifts for me. I started light, grabbed a trainer, and worked on my form. By set 3 I was feeling like a god. I felt great, form felt great, really digging in.

At the end of set 3, I realized I couldn’t keep scaling the romanian lifts with the sumos, so I grabbed a second bar, and started ratcheting it down. The slow tempo of the romanian lifts REALLY makes that weight feel like it is doubling every lift. As the program is designed to adjust so your first lift in the superset is the strongest, I wanted to keep the sumos moving up, so I reduced weight on the romanians.

Car to car time: 1 hour 43 minutes. This includes about 10 minutes of “cold water on face” time.
I had high pulley woodchops, cable crunches, garhammer raises, and good old fashioned floor work lined up for abs, but I was absolutely fried. I’ll hit abs tomorrow.

Next week’s goals:

Squats: 5x5x180
Lunges: 5x5x35

Back Extensions: Rx 5x5
Leg Curls: 5x5x125

Sumo Deads: 5x5x205
Romanians: 5x5x165

3

OVT (Day 3, Tuesday, Oct 28th.)

Well, I felt a bit silly doing curls for the first time in a few months. I don’t feel 100% ready for curls even though I finally surpassed the 5x pullups. I loved the workout even though I was dissapointed in my curl # performance. I have no doubts this program will skyrocket my arm strength though.

Biceps and Triceps
A1: Barbell Curls 5x5 201 Tempo

  1. 50x5
  2. 60x5
  3. 60x5
  4. 60x5
  5. 70x5
    A2: Dumbbell Curls 5x5 602 Tempo
  6. 20x5
  7. 25x5
  8. 25x5
  9. 25x4(Ouch. This shocked me a bit. 602 tempos HURT)
  10. 20x5

B1: Preacher Curl 5x5 201 Tempo

  1. 35x5
  2. 45x5
  3. 45x5
  4. 45x5
  5. 35x5
    B2: Hammer Curl 5x5 602 Tempo
  6. 20x5
  7. 20x5
  8. 20x4
  9. 20x4
  10. 20x5

First time doing preacher curls. They don’t feel natural, I obviously struggled with the weight, and upon full extension, found it incredibly difficult to bring back up. I had the pad in my armpits, but I never felt good about form. I’ll keep working on it. Hammers are low weight because the preachers really started taking their toll.

C1:Dips BW 5x5 201 Tempo

  1. Rx
  2. Rx
  3. Rx
  4. Rx
  5. Rx
    C2: Decline Triceps Extension 5x5 602 Tempo
  6. 30x5
  7. 40x5
  8. 50x5
  9. 50x5
  10. 40x5

I was hoping my dip belt would be here before today’s workout, but it wasn’t.

D1: Lying Triceps Extension 5x5 201 Tempo

  1. 40x5
  2. 50x5
  3. 50x5
  4. 50x5
  5. 50x5
    D2: Cable Pressdown 5x5 602 Tempo
  6. 50x5
  7. 57.5x5
  8. 57.5x3
  9. 50x4
  10. 42.5x7

Crazy variations in the pressdown numbers. Again, the 6 second eccentrics are absolutely brutal. I wanted to burn out as many as possible for my last set of the day, and only pulled down 7.

Car to car time: 1 hour, 35 minutes

So far after 2 of the 4 OVT workouts, I am extremely glad I chose this program. My legs are still pretty hammered from day 1. I can’t wait to see the progress in 4 weeks.

Also, added 12oz more chicken and 1tsp more EVOO to my diet. This brings my caloric intake to an even 2100. I will hold this level for a total of 4 weeks, and then increase it by another 750 for 8 weeks. After that, we’ll see where we stand.

Next week’s goals:
Barbell Curls: 5x5x70
Dumbbell Curls: 5x5x25

Preacher Curls: 5x5x45
Hammer Curls: 5x5x20

Dips: 5x5x30
Decline Triceps: 5x5x40

Lying Triceps Ext: 5x5x50
Cable Pressdowns: 5x5x50

4

Calf and core day.

Incline situps, woodchops, cable crunches, hammer strength crunches, and a ton of Garhammers. Midsection is on fire.

5x5 sitting calf raises, 5x5 standing calf raises.

20 minutes max incline walking 4.4mph.
20 minutes sprints. 30/60

I plan on going to bed earlier than usual tonight to hit the chest/back OVT workout first thing in the morning.

5

OVT (Day 5, Thursday, Oct 30th)

I lied.
Today was shoulder day. My weakest link by far. Good workout, little dissapointed in the numbers, but… my shoulders got hit pretty hard.

A1. Push Press 201 Tempo

  1. 85x5
  2. 105x5
  3. 125x2 (Pain. And not the good kind.)
  4. 125x4 (Focused, crazy hip drive, but no cigar. More pain.)
  5. 110x5

A2. 1-Arm Lateral Raise 602 Tempo

  1. 20x5
  2. 20x5
  3. 20x5
  4. 20x4
  5. 20x5

On the 4th set, the pain in my left shoulder was pretty bad, but I worked through it. More warmups needed next week.

B1. Standing Dumbbell Shoulder Press 201 Tempo

  1. 15x5
  2. 15x5
  3. 20x5
  4. 25x5
  5. 30x5

B2. Barbell Front Raise 602 Tempo

  1. 20x5
  2. 20x5
  3. 20x5
  4. 20x5
  5. 20x5

^^
Limited again by my left shoulder throughout this superset.

C1. Seated Cable Row to Neck 201 Tempo

  1. 30x7
  2. 50x5
  3. 65x4
  4. 57.5x5
  5. 57.5x5

C2. Incline Rear Delt Raise 602 Tempo

  1. 15x5
  2. 20x5 (Horrible form)
  3. 10x5 (Ridiculous weight, but kept correct tempo)
  4. 10x5
  5. 10x12 (Burn out)

D1. Shoulder Shrugs (Not RX, but I can’t skip these.)
1.135x8
2.165x8
3.195x6
4.215x6
5.225x4

Car to car: 1 hour 22 minutes.

Gonna give it 8 weeks. If the pain in my left shoulder persists, I’m going to have to see a doctor. I’ll keep the shoulder progression slow in the meantime.

Next week’s Goals:

Push Press: 110x5
1-Arm Lat Raise: 20x5

Standing DB Shoulder: 25x5
Barbell Front Raises: 20x5

Row to Neck: 57.5x5
Incline Rear Delt: 15x5

6

I’m studying the GRE, and I learned that dissonance means a combination of sounds making a harsh noise, something like an elementary school band warming up. So now I know.

Nice progress in 8 months losing all that weight/BF. Good luck with OVT.

Great avatar, by the way, had me cracking up.

7

[quote]tmoney1 wrote:
I’m studying the GRE, and I learned that dissonance means a combination of sounds making a harsh noise, something like an elementary school band warming up. So now I know.

Nice progress in 8 months losing all that weight/BF. Good luck with OVT.

Great avatar, by the way, had me cracking up.[/quote]

Thanks for the kind words. It’s a strange transition from “cut” to bulk, but I am enjoying it so far.

Yeah, one of my favorite bands, Ion Dissonance, inspired the name.

8

OVT (Day 6, Oct. 31st)
Chest and Back:

A1.Bench Press 5x5 201 Tempo (105, 115, 125 Warmups)

  1. 135x5
  2. 145x5
  3. 145x5
  4. 145x5
  5. 145x5

A2.Flat DB Flies 5x5 602 Tempo

  1. 35x5
  2. 35x5
  3. 35x5
  4. 35x5
  5. 35x5

I hate to admit it, but that old fear of the bar invaded my routine around set 2. I was hesitant to raise the weight without a spotter, even though I know I could have added more. I wasn’t ready for those 602 tempo flies. I probably should have taken today off as well to let my shoulders rest.

B1.Incline Bench 5x5 201 Tempo

  1. 95x5
  2. 105x5
  3. 115x5
  4. 115x4! (Barely got that 4th up.)
  5. 105x5

B2.Incline DB Flies 5x5 602 Tempo

  1. 30x5
  2. 30x5
  3. 30x5
  4. 30x5
  5. 30x5

Needless to say, I was humbled today.
There is a HUGE difference between the SS 3x5, and the OVT 5x5 supersets. Even though the 602 tempo lifts are light weight, they really take their toll. Looking at the numbers, I really can’t believe how great I hit my chest. Just goes to show, it’s not about the numbers, it’s about the form.

C1.Lat Pulldowns 5x5 201 Tempo

  1. 145x5
  2. 160x5
  3. 180x4
  4. 165x5
  5. 165x5

C2.1-Arm Rows 5x5 602 Tempo

  1. 45x5
  2. 60x5
  3. 60x5
  4. 60x5
  5. 60x5

My back felt great. This set in particular really hit it hard.

D1.Bent Over BB Rows 5x5 201 Tempo

  1. 115x5
  2. 135x5
  3. 155x5
  4. 155x5
  5. 155x5

D2.Iso-Lateral Rows 5x5 602 Tempo

  1. 90x5
  2. 180x4 (Unable to keep tempo)
  3. 140x5
  4. 140x5
  5. 140x5

I ditched the seated cable rows since the machine was clear on the other side of the gym. The iso-lat rows seemed to be as effective.

Car to Car: 1 hour 34 minutes

Lessons learned:

  1. Up calorie/fat/carb intake a bit more.
  2. Definately take the next day off after Delt day.
  3. Get a spotter for bench. (No brainer, but it’s tough to find someone freed up after 120 second rests.)

Next week’s goals:

Bench Press: 5x5x145
Flat DB Flies: 5x5x35

Incline Bench: 5x5x115
Incline DB Flies: 5x5x30

Lat Pulldowns: 5x5x165
1-Arm Rows: 5x5x60

Bent Over BB Rows: 5x5x145
Iso-Lat Rows: 5x5x140

9

OVT (Day 7, Saturday, Nov. 1st)

I drank last night for the first time in almost 10 months. Halloween and all…

I still hit my goals, but I’ve never felt so taxed. No more alcohol for me.

Legs:

A1: Back Squat 5x5 201 tempo
1 185x5
2 185x5
3 185x5
4 185x5
5 165x4

A2: Lunges 5x5 602 tempo
1 40lb dumbbells x5 per leg
2 40x5
3 35x5
4 35x5
5 35x5

Set 4 was just fucking brutal. I almost skipped set 5.

B1: 1-Leg Extensions 5x5 201 tempo
1 60x5
2 70x5
3 80x5
4 100x5
5 100x5

B2: Leg Curl 5x5 602 tempo
1 120x5
2 140x5
3 150x5
4 160x5
5 180x5

HUGE increase in curls over last week. The back extension bench was broke, so I had to sub in the leg extension machine. I am going to keep this in the routine as my quads got hammered.

C1: Sumo Deadlift 5x5 201 tempo
1 185x5
2 205x5
3 205x5
4 185x5
5 205x4

C2: Romanian Deadlift 5x5 602 tempo
1 155x5
2 175x5
3 175x4
4 155x5
5 175x5

After set 4, I started taking the weights off. I was done. Just absolutely spent.

Took a good look in the mirror, called myself a pussy a few times (probably a bit too loudly), and hammered the last set out.

Car to car: 1 hour 48 minutes. Shot the shit with a couple trainers.

Next week’s goals: Same, but all x5, and all perfect form/tempo.

10

OVT (Day 9, November 3rd)

Biceps and Triceps

A1: Barbell Curls 5x5 201 Tempo

5x5x70

A2: Dumbbell Curls 5x5 602 Tempo

5x5x25

B1: Preacher Curl 5x5 201 Tempo

5x5x45

B2: Hammer Curl 5x5 602 Tempo

5x5x20

Preachers felt much better. I only got 4 reps in on the last set.

C1:Dips BW 5x5 201 Tempo

5x5x25

C2: Decline Triceps Extension 5x5 602 Tempo

5x5x50

D1: Lying Triceps Extension 5x5 201 Tempo

5x5x50

D2: Cable Pressdown 5x5 602 Tempo

5x5x50

Extra set:

E1: Chinups 3x5xBW

E2: Triangle pushups 3x10xBW

Hit the sauna for the first time. Those Fins are on to something.

Car to car: 1 hour 49 minutes

Next Week:

BB Curls: 5x5x80
DB Curls: 5x5x25

Preachers: 5x5x55
Hammers: 5x5x20

Dips: 5x5x30
Decline Tri: 5x5x50

Lying Tri: 5x5x60
Cable Press: 5x5x50

11

OVT (Day 11, November 5th)

A1. Push Press 201 Tempo

5x5x115

A2. 1-Arm Lateral Raise 602 Tempo

5x5x25

Big increase. No pain this go around.

B1. Standing Dumbbell Shoulder Press 201 Tempo

  1. 25x5
  2. 25x5
  3. 25x5
  4. 30x5
  5. 30x5

B2. Barbell Front Raise 602 Tempo

  1. 20x5
  2. 20x5
  3. 30x5
  4. 30x5
  5. 20x5

C1. Seated Cable Row to Neck 201 Tempo

5x5x75

Wow. My shoulders felt great. Crushed my goal.

C2. Incline Rear Delt Raise 602 Tempo
Gym was packed, so I had to skip these. I subbed in shrugs.

C2. Shoulder Shrugs 602 Tempo

5x5x185

Much relief at the lack of pain in my shoulders. Great workout.

Car to Car: 1 Hour 23 minutes

Next week’s goals:

Push Press: 5x5x120
1 Arm Lateral Raise: 5x5x20

Standing DB Press: 5x5x35
BB raise: 5x5x30

Cable Row to Neck: 5x5x85
Rear Delt: 5x5x20

12

OVT (Day 13, Nov. 7th)
Chest and Back:

A1.Bench Press 5x5 201 Tempo (105, 125, 135 Warmups)

5x5x155

A2.Flat DB Flies 5x5 602 Tempo

5x5x35

Happy with how these felt. Definately noticed an improvement over last week.

B1.Incline Bench 5x5 201 Tempo

5x5x115

B2.Incline DB Flies 5x5 602 Tempo

5x5x30

Inclines kick my ass. Triceps started failing around set 4. Still got all 5x5’s up. The “mind-muscle” connection is really starting to become easier with my pecs. My chest is nice and warm. Looking forward to the pain tomorrow.

C1.Lat Pulldowns 5x5 201 Tempo

5x5x165

C2.1-Arm Rows 5x5 602 Tempo

5x5x60

Back felt good. Threw in a few sets of 3 pullups.

D1.Bent Over BB Rows (Wide Overhand) 5x5 201 Tempo

5x5x155

D2.Bent Over 1 Arm DB Rows 5x5 602 Tempo

5x5x50

Great workout today. I think another 250 calories per day are in order. I attribute these recent strength gains mainly to my diet.

Car to car: 1 hour 32 minutes

Next Week’s Goals:

Flat Bench: 5x5x160
Flat DB Flies: 5x5x40

Incline Bench: 5x5x120
Incline DB Flies: 5x5x35

Lat Pulldowns: 5x5x175
1-Arm Seated Rows: 5x5x70

Bent Over BB Rows: 5x5x160
Bent Over 1 Arm DB Rows: 5x5x60

13

OVT (Day 15, November 9th)

Legs:

A1: Back Squat 5x5 201 tempo ( 135, 155, 185 warmups)

5x5x205

A2: Lunges 5x5 602 tempo

5x5x40 Dumbbells

Huge increase. Not sure what possessed me to go 20 lbs over my goal… but I am glad I did.

B1: 1-Leg Extensions 5x5 201 tempo

5x5x80

B2: Leg Curl 5x5 602 tempo

5x5x160

C1: Sumo Deadlift 5x5 201 tempo
1 135x5
2 185x5
3 205x5
4 215x5
5 225x5

C2: Romanian Deadlift 5x5 602 tempo
1 135x5
2 185x5
3 205x4
4 215x3
5 225x4 (201 tempo)

Well, I scaled the romanians with the sumos. I puked about 3 minutes after my last set. I had trouble walking down the stairs to my car, and I would like to thank Thibs for a thorough asskicking.

Second time I have ever puked after a workout. Eggs and oatmeal look the same coming up as they do going down. :slight_smile:

Car to car: 1 hour 22 minutes.

Next week’s goals:

TBD

14

OVT (Day 16, November 10th)

Biceps and Triceps

A1: Barbell Curls 5x5 201 Tempo

  1. 80x4 (Not quite yet)
  2. 70x5
  3. 70x5
  4. 70x5
  5. 70x5

A2: Dumbbell Curls 5x5 602 Tempo

5x5x25

B1: Preacher Curl 5x5 201 Tempo

5x5x50

B2: Hammer Curl 5x5 602 Tempo

5x5x25

C1:Dips 5x5 201 Tempo

5x5x30

C2: Decline Triceps Extension 5x5 602 Tempo

5x5x60

D1: Lying Triceps Extension 5x5 201 Tempo

5x5x60

D2: Cable Pressdown 5x5 602 Tempo

5x5x50

Extra set:

E1: Chinups 3x5xBW

E2: Triangle pushups 3x10xBW

Car to car: 1 hour 29 minutes

Next Week:

BB Curls: 5x5x80
DB Curls: 5x5x25

Preachers: 5x5x55
Hammers: 5x5x20

Dips: 5x5x35
Decline Tri: 5x5x65

Lying Tri: 5x5x65
Cable Press: 5x5x57.5

15

OVT (Day 18, November 12th)
Shoulders:

A1. Push Press 201 Tempo

5x5x120

A2. 1-Arm Lateral Raise 602 Tempo

5x5x25

Looking forward to the 45 plates on the bar for push presses. Couple more weeks…

B1. Standing Dumbbell Shoulder Press 201 Tempo

5x5x35

B2. Barbell Front Raise 602 Tempo

5x5x20

C1. Seated Cable Row to Neck 201 Tempo

5x5x75

C2. Incline Rear Delt Raise 602 Tempo

5x5x25

Those cable rows are quickly becoming one of my favorite exercises. Very effective. ROM for my left shoulder is still less than desirable for the delt raises.

D1. Shoulder Shrugs 201 Tempo

5x5x225

D2. Seated Shoulder Shrugs 602 Tempo

5x5x180

Very happy with how my shoulders are shaping out. Visual improvement is very evident, and the pain I have normally experienced with my left shoulder is quickly becoming a thing of the past. ROM is still an issue however.

Car to car: 1 hour 32 minutes (Sauna for 15 minutes - brutal)

Next week:

Push Press: 125
1-Arm Lat Raise: 25

Standing DB Shoulder: 40
BB Raise: 30

Cable to Neck: 90
Incline Rear Raise: 30

16

OVT (Day 20, Nov 14th)
Chest and Back:

A1.Bench Press 5x5 201 Tempo (105, 125, 135 Warmups)

5x5x160

A2.Flat DB Flies 5x5 602 Tempo

5x5x45

Increase…

B1.Incline Bench 5x5 201 Tempo

5x5x120

B2.Incline DB Flies 5x5 602 Tempo

5x5x40

Increase…

C1.Lat Pulldowns 5x5 201 Tempo

5x5x170

C2.1-Arm Rows 5x5 602 Tempo

5x5x70

Increase…

D1.Bent Over BB Rows (Wide Overhand) 5x5 201 Tempo

5x5x160

D2.Bent Over 1 Arm DB Rows 5x5 602 Tempo

5x5x55

Increase…

Feeling great. I cheated for the first time in about 4 months last night. Ate a few slices of cheese pizza and some breadsticks. Looks like those extra 120,000 carbs did a little good today. :slight_smile: I’ll be posting some before/after pics soon.

Car to car: 1 hour 18 minutes

Next Week’s Goals:

Flat Bench: 5x5x165
Flat DB Flies: 5x5x50

Incline Bench: 5x5x125
Incline DB Flies: 5x5x40

Lat Pulldowns: 5x5x175
1-Arm Seated Rows: 5x5x75

Bent Over BB Rows: 5x5x165
Bent Over 1 Arm DB Rows: 5x5x60

17

Nice work man, looks like OVT is doing good for you. Have you noticed any increase in size?

18

Thanks Tmoney. Yeah, I’m adding a tad more mass. I just took some pics and decided the little extra BF% is worth the strength and small size gains. I do need to start kicking the cardio up a couple notches though to keep it under control. In the meantime, I am eating like a beast.

19


Alright, this is me about 2 months ago. Lost a ton of weight to discover I was a scrawny little git.

20


Still scrawny, no doubt. But I see some definate progress. This is current. LONG way to go… eye on the prize.