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I recently decided to adapt a new routine as I am coming off a modified version of the Starting Strength program.
I am very happy with the results, and I hope to continue to enjoy such beginner gains for as long as possible.
I chose the OVT program because I feel it fits my short term (12 week) goals the best. Some might say to stick with the SS program for a while more, but I've been wanting MORE for a few weeks now.
8 months ago:
6'2" 285lbs, 30%+ bf, 30 years old, Taco Bell diet, stressful job, spouse (need I say more?)
3 months of better diet + low intensity cardio + no more stressful job + no spouse
255lbs, bf unknown
2 months of even better diet + LIT + Mindless Weight Training:
225lbs, bf unknown
1 month of perfect diet + More focused/frequent lifting:
210lbs, 13.8% BF
2 months of SS + perfect diet + HIT final stats: (8 months of cut total)
193lbs, 10.0% BF
First, some results of the SS program:
Baseline (Sitting on Ass for 10 Years Program prior. Not recommended btw)
Dips 2xYeah right. 1 unassisted.
Standing Military 3x5x65 (Still dealing with bad shoulders)
BB Bent Rows 3x5x75
Chin Ups 2x0. 2-3 assisted.
Final SS Workout results (8 Weeks):
Dips 2x8 BW (Dip belt being shipped)
Standing Military 3x5x105 (Yeah, I know)
BB Bent Rows 3x5x155
Chin Ups 2x5 No Bands
Also, in these 8 weeks I cut an additional 3.8% BF down to 10% flat while making strength gains. I often wondered what kind of gains I would be making if I was on a bulking diet. We're about to find out.
I plan on increasing my calorie intake another 350 per day to maintain for about 3-4 weeks. After this, I will increase the intake by about 750 per day, with steady increments based on results of the OVT program.
The next 4 weeks will be spent practicing form, and brutally attacking the new routine.
The middle 4 weeks will be using setlist 2 of the OVT program while bulking.
The last 4 weeks will hopefully bring the best results of this program. I predict wicked gains.
I did a chest routine yesterday (Thib's Holistic Chest Blast), so I will be starting with day 2 of the OVT program since my pecs feel like fiery hell. Gym opens in an hour, and I CAN'T FUCKING WAIT.