I'm finishing up OVT in about a week. After 2 weeks of super easy/low volume training (on a M/W/F split), with light weights and fast, explosive tempos, I will start anti-bodybuilding.
I have a few questions to clarify, though. I've searched the forum numerous times, and can't find the answers, could you guys help?
After looking over the article, would you guys suggest doing the supplementary upper-arm work? Chad says he doesn't reccomend it, but honestly, the volume is so low already that if I DIDN'T do the extra sets, I'd feel like I was wasting my time driving to the gym...
Here is an example of my first week, if I'm figuring this out right. Tell me if it looks correct (Chad said I could do a M/T/Th/F split with good success)
Bench Press 80%: 10 x 3
Barbell Row 80%: 10 x 3
Barbell Curl 80%: 5 x 3
Skullcrushers 80%: 5 x 3
Front Squat 60%: 5 x 10 (I have to learn the technique on this, so I'll go light for the first few days)
Hanging Pike: 5 x 10
Calf Raises: 5 x 10
Dips 60%: 5 x 10
Chinups (palms away from me) 60%: 5 x 10
Incline Hammer curl 60%: 3 x 10
Tricep Pressdown 60%: 3 x 10
Deadlift 80%: 10 x 3
Weighted Crunches 80%: 10 x 3
Calf Raises: 10 x 3
Also, I am not so sure about the rep ranges for calves and abs... 3 reps for calf raises? That's a little 'odd'... what did anyone here do about that? I'm not sure if there would be significant stimulation if I did 3 reps for abs, no matter how difficult a motion I tried to do.
If anyone has any questions to ask, I will gladly do so. I'm looking for some good strength gains, and this program was reccomended by Christian himself (btw - on a side note, I can't wait to receive my copy of the little black book, I'm checking the mail every day in anticipation!)