Dissonance's OVT/WS4SB Training Log

Training Training Logs
41

OVT Set 2 (Day 13, Dec 8th)

Legs

A1. Squats

5x5x235

A2. BB Lunges

5x5x115

I tried putting 20 more pounds on the bar for my last set, but it wasn’t happening. Going to scale back 20 lbs next week to keep progression.

B1. Incline Leg Press

B2. Leg Curl

This was a complete wash as I got one of the worst calf cramps in my entire life during set 1 of leg curls. I still feel crippled. I can’t walk… More potassium?

C1. Deadlift

5x135
5x185
5x185
5x225
5x225

C2. Romanian Deadlift

5x5x165

Core:

Seated Weighted Crunches
15x125
12x115
10x95
10x80
15x65
25x55
45x40

Woodchops:
3x25x65 per side

Planks:
A lot. 60 second holds.

My right calf feels like someone tried ripping it out with pliers.

42

[quote]tmoney1 wrote:

Definitely the latter. If females are bringing you water, instead of you taking them water, then more power to you. And Dasani, no less, because it wasn’t from the water fountain.

I guess a side effect of OVT is picking up girls, as well as packing on mass. It’s obviously working.

Nice work so far on the plan, looks like you are really pushing yourself and it’s paying off.[/quote]

Yeah, confidence is way up. It doesn’t hurt having a halfway decent physique for the first time in my life either.

I can’t say I am terribly sad that I am almost through with the OVT program. Looking forward to the light training deload week. :slight_smile:

Tossing around a few routines for my next plan. HSS-100 looks equally if not more brutal than OVT though. Not quite sure if it is the best choice for my physical level yet.

Maybe a non-superset based routine?

43

Yeah you might want to go with a straight-set routine. Maybe take a look at Westside.

44

OVT Set 2 (Day 15, Dec 10th)

Arms:

Zottman Seated Curls: 201 Tempo
5x5x30

EZ Bar Curls: 602 Tempo
5x5x60

Preacher Curls:
5x5x60

Cable Curls:
5x5x25

Dips 201 Tempo:
5x5x50

Dips 602 Tempo
5x5xBW

1-Arm Cable Pressdowns:
5x5x30

Triangle Pushups:
5x5x15

Cable Pressdowns:
5x5x67

I did this in the morning, and then hit the gym tonight with a good friend.

Flat Bench: (60 second rests)

10x135
10x135
10x135
7x155
6x155
5x175
3x185
3x185

Decline Bench:

10x135
10x135
7x155
7x155
5x175
4x175

Low Incline DB Flies:

10x45
10x45
10x55
8x55
6x60
4x60

Felt good to just throw up some straight sets. I definately might give Westside a nice hard look.

45

Chest progress

46


Chest

47


Back

48


Back.

49


Where it all started 3 months ago… The funny thing is that I was so happy with this picture when I took it. Not having man-boobs was a milestone in my life. Now, I am doing everything I can to put some damned mass on.

Thank god for this site.

Buying a camera soon as these pictures are just too blurry and low res.

50

OVT Set 2 (Day 17, Dec 13th)

A1. Push Press 201 Tempo

5x130
5x135
5x135
3x135
2x135

A2. Incline Lateral DB Raise 602 Tempo

5x5x25

Not sure what I did to my left front delt, but it fucking hurts. Cutting back a bit on the shoulder intensity.

B1. Seated Military Press 201 Tempo

5x5x115

B2. Standing Alternating DB Presses 602 Tempo

5x5x40

C1. Seated Cable to Neck 201 Tempo

5x5x90

C2. Seated Cable to Neck 602 Tempo

5x5x60

D1. Seated Shrugs

5x10x225

D2. Standing Shrugs

5x10x255

Upping calorie intake. Shooting for 280g protein daily. Time to really pound down the red meat, chicken, and salmon.

51

OVT Set 2 (Day 18, Dec 14th)

A1. Flat Bench:

5x125
5x135
5x165
5x165
5x185

A2. Flat DB Flies:

5x5x45

B1. Incline Bench:

5x5x135

B2. Low Incline DB Flies:

5x5x40

Planted my feet for the inclines rather than rested on the bar. I was able to drive much more power and keep form.

C1. Bent Over BB Rows:

5x5x185

C2. 1-Arm Cable Rows:

5x5x42.5

Lat Pulldowns: 60 sec
5x10x160

Ran out of time, and had to hurry the last set.

52

OVT Set 2 (Day 20, Dec 16th)
Legs

Squats:

5x5x235

Smith Lunges:

5x6x165 (per leg)

Leg Press:

5x5x360

Leg Curls:

Fuckall - What the hell is going on with the calf cramps??

Deadlift:
5x135
5x175
5x235
5x235
5x235

Sumo Deads:
5x5x135

8 days left on OVT. I’m looking forward to the deload week MORE than Christmas.

Weighted Seated Crunches:
15x5x115

Garhammer Raises:
15x5xBW

Side Bends:
15x5x45

53

OVT Set 2 (Day 21, Dec 17th)

Arms:

Zottman Seated Curls: 201 Tempo
5x5x35

EZ Bar Curls: 602 Tempo
5x5x60

Preacher Curls:
5x5x60

Hammer Curls:
5x5x25

Close Grip Bench:
5x5x125

Dips:
Nope. Tremendous pain in my shoulders/upper chest. I think this is from overworking my chest last week.

1-Arm Cable Pressdowns:
5x5x30

Triangle Pushups:
5x5x15

Cable Pressdowns:
5x5x67

I am sore as fuck from legs yesterday. I was hoping to get some cardio in today, but that’s going to have to wait.

54

I deloaded last week due to a sharp pain in my upper right pec, severe leg soreness including ridiculous cramps and general fatigue. Continuing the program at full volume was out of the question, so I simply deloaded a few days early.

OVT OVER! Very happy with all of the results.

I just got back from my first day of WS4SB.

ME Chest-

Bench:
15x95
10x135
8x155
7x175
5x195
3x205
1x215 PR

Are you fucking kidding me? I felt like a billion dollars getting up 215.

MR Chest-

Flat DB Press:
20x55
18x55

SS Back/Delt-

Bent Over DB Rows:
4x12x55

Delt Raise:
4x12x25

Not used to high reps. Started seeing spots at set 3.

BB Shrugs:
4x15x195

Problem with grip at around rep 10 during each set. Had to set the bar down for a few seconds. Not sure if I should get straps, or just build more grip endurance… or both?

Zottman Curls:

3x15x25
1x8x25

Left forearm pump was so intense, I had to quit halfway through set 4.

Highlight of the day, week, and month was pushing 215 on the bench. 225 next week maybe?