T Nation

Anti-Bodybuilding Question


Hi, I'm just about to be finishing up 8 weeks of Christian's OVT training while bulking. I did not take any rest time between phases 1 and 2, so I was thinking about doing this.

For the first 2 weeks off, I would continue bulking, and do this routine:

- Bench press 5 x 5 (working up to your 5RM)

  • Power clean 5 x 5 (working up to your 5RM)

  • Squat 5 x 5 (working up to your 5RM)

- Incline bench press 5 x 5 (working to a challenging, but easily managealbe load)

  • Deadlift 5 x 5 (working to a challenging, but easily managealbe load)

  • Front squat 5 x 5 (working to a challenging, but easily managealbe load)

- Military press 5 x 5 (light and very fast)

  • Barbell rowing 5 x 5 (light and very fast)

  • Jump squat 5 x 5 (15-20% of your max squat)

Doing this for two weeks. I'll add 1-2 assistance exercise at each workout, doing 2-3 sets of 10-12 reps.

THEN, I would take 1 week entirely off. After this, I was hoping to try Chad Waterbury's anti-bodybuilding routine. However, I could not go to the gym every other day, but would rather go Mondays, Wednesdays, and Fridays. For example...

Day One: Monday
Day Three: Wednesday
Day Five: Friday
Day Seven: Monday
... and so on...

Would this still work as an effective routine, or because of my limitations, would you suggest finding a different strength training program? I would really like some sort of M/W/F 5x5 split (I've looked at RR&D, and I don't have the right equipment). If anyone uses their own 5x5 split, could they perhaps post it for me?

Thanks for the input.


he,res what i'm doin right now brotha:
mon- upperbody, a1]bench 5x5 2min a2]weighted wide grip chins 5x52min [keep weight same for all sets, til all 5 sets at all 5 reps are completed, than add 5lbs.]
b1]skull crusher close grip bench combo5x5 [ do 5 skull crushers then immediately go to close grips] 2min b2]preacher curls5x52min[ same weight/progression rate
wed-lower, squats 5x5 2min clean griphigh pulls 3x3 30 sec 1 legged curls 5x5[1min after second leg is completed] 1 legged calf raise 5x5[imin after sec leg] abs
fri- upper, same as mon.
weekend off
mon-lower, powercleans 5x5 2min 1legged suats 3x3 nonstop b1]legcurls 5x5 1min b2]seated calf raise 5x5 1min abs
wed- upper,etc.,etc.,etc.....

i play basketball, so my goals are probably differant than yours, but so far [ through 2 upper and 1 powerclean workout] my weights have gone up and i feel more powerful.
hope i helped, flash


Thanks a lot for the response, that is exactly what I was looking for.

Does anyone else have reccomendations/routines?

If I did anti-bodybuilding, but didn't have access to a gym on the weekends, what split would you reccomend? Monday/Wed/Fri or Mon/Tue/Thur/Fri??