Hi, I?ve done the CT?s ?OVT? program once before, but I think I messed it up a little bit, and would like to do it CORRECTLY this time around.
As a little background?
17 years old
12%bf-ish, but you know what, I want mass, and I don?t care about a six pack. Let the MH fitness models look pretty, I want to scare people (lol).
Last time, I went for 4 weeks at 5 supersets. I started the weight with something I could handle for 5 reps (say on the bench, 100lbs as an example). When I couldn?t hit 5 reps, I lowered the weight (so on my 3rd set of bench, I would use 95lbs, for example once again, these aren?t actual weights). As soon as the first 4 weeks were up, I went to the next 4 (phase 2), without any break in between.
Yikes, I?m dumb. I didn?t use the forum, just the article, so I think I made a lot of mistakes.
From what I?ve heard, what I SHOULD do this time around:
Week 1: 3 supersets
Week 2: 4 supersets
Week 3: 5 supersets
Week 4: 5 supersets
Week 5: ??? I have heard differing things, like using a LOW volume 5x5 program. I was thinking of dropping the second isolation movement for each exercise (so after I bench, I wouldn?t do flies, just another set of benching 2mins later, etc), and keep the schedule the same otherwise.
Week 6: 3 supersets
Week 7: 4 supersets
Week 8: 5 supersets
Week 9: 5 supersets
Week 10: completely off
Week 11: Chad Waterbury?s ABBH
Also, how should the set progression go? I thought I read (at one point) about having it be a progression, with the first 2 sets difficult but not too hard, and then reaching your 5RM on the 3-5th sets. So, for weeks 3 and 4, for example, I would go (if my bench 5RM was 100lbs)
Set 1: 85 x 5
Set 2: 95 x 5
Set 3: 100 x 5
Set 4: 100 x 5
Set 5: 100 x 4 (I would be unable to do 5 reps, for example)
Is this right, or what is the correct progression on the sets to use?
Also, is there ANY WAY I could adapt the program to a 5-day-a-week schedule? I was thinking either?
Thursday: Shoulders (or arms)
Friday: Arms (or shoulders)
Wednesday: Shoulders (or arms)
Friday: Arms (or shoulders)
Because I used to do a lot of cross country running and road cycling, my legs are very very overdeveloped compared to my upper body. I was thinking of creating my own explosive/strength day for Tuesdays, starting off with power cleans followed by squats and deadlifts. Explosive strength is what I want on my lower body, the mass is unnecessary (for wrestling, powerful hips are a plus, huge quads add a lot of weight and make me bump up weight classes). However, if this would truly detract from the program, I?ll just do the leg day as-is.
I was hoping I could keep all of my OVT questions (many of them) compacted into this one thread. If anyone else had OVT questions (I know it is a popular program), they could put them here, too. There was a similar thing going on with other programs in the past, and I know I am going to have a couple more questions in the future (in a week or so when I begin the program).
Thanks a lot in advance, I love this board and all of the helpful advice I get.