I'll keep it short.
I recently ran OVT for about 7 weeks and I went from 178 to 194 and abs were just as visible as before so majority was muscle. Good program but life clusterfucked me (school, former friends, volunteering) at the end and I had a week where I didn't sleep for 3 nights and ate only 3 meals in that time (thank you adderall) resulting in me losing about 8lbs in just a few days. I got all the way down to 170 and lost everything and more.
Now I'm up to 184 again and strength is higher than before on most lifts but the size is not there but I'm not too worried.
Running WS4SB3 without the DE leg day (don't play a serious sport so I don't care).
EDIT: ME upper is today. A friend wants me to do a crossfit workout with him tonight too (ugh) so this should be an interesting night.
Front squat no idea
Goal is to get bench and deadlift way up and increase size. I've always been a horrible bencher. In a month of OVT using bench I literally did not move up in weight any. 0. None.
Been on this program for 2 weeks already. Slight modification to place some priority on biceps/forearms and calves since they are embarrassingly small.