Enjoying reading your log man. Ran a cycle of OVT 2 years ago-ish and while I did put on a bit of size, I got strong as shit, especially through the lower body. After that month was the first time I squatted 4 plates at about 185. Went in doing 3 plates for 5 and finished at 355 for 5. Also remember being sore as hell pretty much nonstop, ha. Good luck with what you decide on.
Wednesday September 9th, 2009
Cable Crunch/Cable Twist Crunch
11 x 8/8 x 8 LR
12 x 8/8 x 8 LR
12 x 8/8 x 8 LR
Barbell Rollouts/Plank
5/60 seconds
5/60 seconds
5/60 seconds
Swiss Ball Eccentric Crunch(15 second eccentric)/Partial Dragon Flags
Max Reps/30
Max Reps/30
Max Reps/30
Good abs day. My abs are like jelly. When I attempt to flex them, I cannot.
Thanks for the feedback man. I’m very likely going to start 5/3/1 because I realized that I really want to get my big four lifts up.
[quote]ebomb5522 wrote:
After deadlifting today, I came to a realization that I don’t give a shit about size…I just wanna be stronger. I might just drop this OVT before it even began and perform 5/3/1…Stay tuned. [/quote]
I’d highly recommend 5/3/1. I’ve been gaining a lot of strength as well as size with it in the past six months. I actually dieted for three months on the program, lost 16lbs, and am stronger now than when I started. Me and a few other guys have our 5/3/1 training logs on here for reference. Good luck!
[quote]whup wrote:
ebomb5522 wrote:
After deadlifting today, I came to a realization that I don’t give a shit about size…I just wanna be stronger. I might just drop this OVT before it even began and perform 5/3/1…Stay tuned.
I’d highly recommend 5/3/1. I’ve been gaining a lot of strength as well as size with it in the past six months. I actually dieted for three months on the program, lost 16lbs, and am stronger now than when I started. Me and a few other guys have our 5/3/1 training logs on here for reference. Good luck! [/quote]
That’s great to hear man. I actually am now 90% sure that I’m gonna do it. I have the percentages all set up for the lifts and am ready to go.
Thursday September 10th, 2009
Hill Sprints (100 + yards)
6 in 10 minutes.
Blast Isometric Pin Curls
BAR x 3
65 x 3
75 x 3
85 x 3
95 x 3
Drop Curls/Explosive Regular Curls
65 x 3/65 x 3
75 x 3/75 x 3
85 x 3/85 x 3
95 x 3/95 x 3
Preacher Twitch Curls (Upper/Lower)
65 x 6
75 x 6
85 x 6
100 x 6/5
I went out with the idea that I was going to just do conditioning today. I got my hill sprints in. Donâ??t be fooled by the fact that I only did 6, this hills a bitch and they were well over 100 yards. I am going to try to complete as many as possible in 10 minutes, and when I am able to do 8 or more, I will increase the time by 2 minutes. Tried out the new CT biceps stuff and really liked it actually to my surprise. I figured since I was sort of between programs now (starting 5/3/1 next week) that I might as well give this a go.
PM:
Raised Drop Push-Ups/Plate Pinch
3 x 5/3 10â??s x 30 seconds LR
Twitch Repetition Dips
1 x 4 lower twitch reps/1 full x 5
1 x 4 lower twitch reps/1 full x 5 + 10 upper twitch reps
1 x 4 lower twitch reps/1 full x 5 + 10 upper twitch reps + Middle Hold x 15 seconds
Pin Blast Barbell Extensions/Barbell Pin Extensions
95 x 3/95 x 5
115 x 3/115 x 5
135 x 2/135 x 4
Tried out the second half of Thibs workout this afternoon. I really liked all the exercises and their purposes. This type of training has been around for a while, but it has not been applied in this way very much. Good stuff.
Here is my potential 5/3/1 template:Push-Press 5/3/1:
Push-Press: 5/3/1
Neutral Presses, Arnold Press, DB Clean & Press, 1-Arm Dumbbell Press
Chins, Rack Chins, Wide Grip Chins
Triceps Extensions, Pushdowns
Biceps
Week 1: 185 x 5, 195 x 5, 210 x 5 + *
Week 2: 195 x 3, 210 x 3, 220 x 3 + *
Week 3: 185 x 5, 210 x 3, 235 x 1 + *
Week 4 (Deload): 100 x 5, 125 x 5, 145-150 x 5
Hang Snatch +
Deadlift: 5/3/1
1-Legged Back Raise, Good Morning, Glute-Ham Raise - 5 x 10-20
Leg Press, Lunges, Split Squat - 5 x 10-20
Abs - Selected Circuit
Week 1: 400 x 5, 425 x 5, 450 x 5 + *
Week 2: 425 x 3, 450 x 3, 475-480 x 3 + *
Week 3: 400 x 5, 450 x 3, 505 x 1 + *
Week 4 (Deload): 210 x 5, 265 x 5, 315 x 5
Bench Press: 5/3/1
Dips, Push-Up Variations - 5 x 10-20
Any Row Variation, Shrugs, Face Pulls, LPD - 5 x 10-20
Triceps Movement (PDâ??s, Extensions) 5 x 10-20
Biceps
Week 1: 240 x 5, 255 x 5, 275 x 5 + *
Week 2: 255 x 3, 275 x 3, 290 x 3 + *
Week 3: 240 x 5, 275 x 3, 305 x 1 + *
Week 4 (Deload): 130 x 5, 160 x 5, 195 x 5
Front Squat: 5/3/1
Back Raise, Good Morning, Heavy Swing - 5 x 10-20
Leg Press, Lunges, Split Squat - 5 x 10-20
Abs - Selected Circuit
Week 1: 225 x 5, 240 x 5, 255 x 5 + *
Week 2: 240 x 3, 255 x 3, 270 x 3 + *
Week 3: 225 x 5, 255 x 3, 285 x 1 + *
Week 4 (Deload): 120 x 5, 150 x 5, 180 x 5
Key:
= Perform as many reps as possible with good form with the weight.
Complete 2-3 cycles using the same exercises.
Here is my potential 5/3/1 template:Push-Press 5/3/1:
Push-Press: 5/3/1
Neutral Presses, Arnold Press, DB Clean & Press, 1-Arm Dumbbell Press
Chins, Rack Chins, Wide Grip Chins
Triceps Extensions, Pushdowns
Biceps
Week 1: 185 x 5, 195 x 5, 210 x 5 + *
Week 2: 195 x 3, 210 x 3, 220 x 3 + *
Week 3: 185 x 5, 210 x 3, 235 x 1 + *
Week 4 (Deload): 100 x 5, 125 x 5, 145-150 x 5
Deadlift: 5/3/1
1-Legged Back Raise, Good Morning, Glute-Ham Raise - 5 x 10-20
Leg Press, Lunges, Split Squat - 5 x 10-20
Abs - Selected Circuit
Week 1: 400 x 5, 425 x 5, 450 x 5 + *
Week 2: 425 x 3, 450 x 3, 475-480 x 3 + *
Week 3: 400 x 5, 450 x 3, 505 x 1 + *
Week 4 (Deload): 210 x 5, 265 x 5, 315 x 5
Bench Press: 5/3/1
Dips, Push-Up Variations - 5 x 10-20
Any Row Variation, Shrugs, Face Pulls, LPD - 5 x 10-20
Triceps Movement (PDâ??s, Extensions) 5 x 10-20
Biceps
Week 1: 240 x 5, 255 x 5, 275 x 5 + *
Week 2: 255 x 3, 275 x 3, 290 x 3 + *
Week 3: 240 x 5, 275 x 3, 305 x 1 + *
Week 4 (Deload): 130 x 5, 160 x 5, 195 x 5
Front Squat: 5/3/1
Back Raise, Good Morning, Heavy Swing - 5 x 10-20
Leg Press, Lunges, Split Squat - 5 x 10-20
Abs - Selected Circuit
Week 1: 225 x 5, 240 x 5, 255 x 5 + *
Week 2: 240 x 3, 255 x 3, 270 x 3 + *
Week 3: 225 x 5, 255 x 3, 285 x 1 + *
Week 4 (Deload): 120 x 5, 150 x 5, 180 x 5
Key:
= Perform as many reps as possible with good form with the weight.
Complete 2-3 cycles using the same exercises.
Saturday September 12th, 2009
Barbell Complex
Bent-Over Row x 5
Hang Clean x 5
Front Squat + Push-Press x 5
Jump Back Squat x 5
Good Morning x 5
95 lb x 1 set
105 lb x 1 set
115 lb x 1 set
135 lb x 2 sets
Todays conditioning complex was more strength oriented, but kicked my ass. 135 was pretty brutal.
Monday September 14th, 2009
Push-Press
135 x 5
175 x 5
195 x 5
210 x 6
Z-Press
95 x 5
105 x 5
115 x 5
135 x 4
Wide Grip Pull-Ups
60 reps/3 sets
Triceps Pushdown/Barbell Curl/Triceps Pushdown/Z-Bar Curl
8 x 10/115 x 5/8 x 10/115 x 5/8 x 10
First day on 5/3/1 was push-press. I thought it went pretty well. I originally was going to do bench press, but when I went to press 135 I had a sharp pain in my left pectoral. After about 5 minutes of debating, I decided to do push press instead and wait on bench. Good overall day. Tomorrow I will most likely deadlift. 450 x 5 + with a goal of 8-10.