Just as a small update: The OVT, while it’s a great program on paper, just wasn’t for me. I made it about 6 weeks through and then, sorry to say, I just burned out. I’m not saying overtrained, just simply burned out.
The workouts were productive, but there was no getting out of the gym short of the two-hour mark and it was becoming a chore. That’s definitely not how you want to feel about lifting, so I just didn’t dig it after a while. The concept is rock solid (heavy lifting supersetted with slow TUT work), but eventually I started feeling stale, bored, and just not looking forward to training even though progress was still being made.
I recently started a(nother) new routine: Waterbury’s “SOB Training”.
Lifting 3 or 4 days a week - 2 upper body, 2 lower body, with 2 higher rep days and 2 lower rep. Each session has a vertical push or pull, a horizontal push or pull, a hip or quad-dominant leg exercise, and some “assistance” work (bis, tris, shoulders, abs, or calves).
What?!? Yet another “full body workout” program that includes direct arm work and isolation exercises? Yes. As it should be.
Kinda basic stuff, but the way it’s laid out is pretty brilliant. The sets and reps change slightly each week, so the exercises also change each session, but the overall concept and general movement patterns remain the same. One week is sets of 3 and sets of 30, another week is sets of 5 and 15, next week is sets of 2 and 50, etc. My last few workouts looked like:
A) Flat bench press 6x5
B) Neutral-grip pull-up 3x5
C) Hammer Strength high row 3x5
D) Wide grip deadlift 3x5
E) Conventional deadlift 3x5
F) Rack barbell curl 3x5
G) Pallof Press iso-hold 3x5ct.
A) Leg press 4x15
B) Seated cable row 4x15
C) Machine shoulder press 4x15
D) Standing lateral raise machine 2x15
E) Rope overhead extension 2x15
F) Seated calf raise 2x15
A) Front pulldown 4x15
B) Dumbbell RDL 4x15
C) Machine chest press 4x15
D) Preacher curl machine 2x15
E) Hanging knee raise 2x15
Next session is more work with 6x5 on the main lifts. I’m doing some easy bike rides or hitting the heavy bag on non-lifting days.
Definitely looking forward to the rest of this program, both physically and psychologically.