After I finish with OVT from t-mag...?

[depsyphor]

I have been following Christian's OVT program from t-mag for 7 weeks now (http://www.t-mag.com/nation_articles/257ovt.jsp). So, I'm almost over.

My bench has gone from 125 x 5 to 140 x 5, and although I wish it had gone up more, I suppose I can't complain too much. By eating a lot, I've gained about 8lbs. Because I'm new to lifting, I'm not sure exactly how much is fat and how much is muscle (I don't have access to bodyfat calipers). That being said, I can still see my abs somewhat, and they haven't lost a ridiculous amount of definition, just some, which seems okay for someone who went from 135ish-145ish.

Here's my question. I misread the article, and did OVT phase 2 IMMEDIATELY after phase 1, without any lower-volume training in-between sessions. So I've been doing high volume training for 7 weeks straight.

Once I am done doing OVT (in about a week), I want to continue bulking for about 4-8 weeks or so (depending upon how I feel), then go into a cutting cycle for wrestling (to drop to 143ish lbs for the start of the season after Thanksgiving).

My question is, which program would you reccomend doing for the 4 weeks immediately after OVT, and which program AFTER that for cutting (if you suggest changing routines for bulking/cutting cycles). I have not taken a week off for about 10ish weeks, so by the time I'm done this program, I think a week off might be in order (according to Ian King, you should take a full week off every 12 weeks or so).

Because I did not do lower volume training in-between phase 1 and 2 of OVT, what lower-volume workout would you reccomend directly after I'm finished OVT, and could you post a link (or write up) the routine for me? After this lower-volume training, I would need a new program for cutting (or perhaps a bit more bulking, depending upon how I feel). I have heard good things about Chad Waterbury's anti-bodybuilding routine, and same goes for Ripped, Rugged, and Dense. I would be looking probably for a 5x5 type strength routine I think.

Thanks for the help, and sorry for rambling a little bit. If you have any questions, just ask, and I'll clarify.

PS - all the programs above listed can be found at www.t-mag.com

 

[Debaser]

This looks just like what all the other mags do, yet another typical volume program, with some slight differences and different tempos for every exercise in an effort to make it look "scientific."

30 sets for the shoulders? Nice. Yet another strength coach who thinks he's the shit but really is setting up even more trainees to fail.

 

[slinky]

This looks just like what all the other mags do, yet another typical volume program, with some slight differences and different tempos for every exercise in an effort to make it look "scientific."

30 sets for the shoulders? Nice. Yet another strength coach who thinks he's the shit but really is setting up even more trainees to fail.

Debaser: I know plenty of others who have tried or are currently following OVT. And it works. It's an excellent program.

I've worked with CT on a previous article of his, and the man certainly knows his stuff. Also will be meeting him in person in a few weeks; be very happy to pass on to him any questions/uncertainties you may have on his program.


depsyphor: Either Chad Waterbury's or the Ripped, Rugged, and Dense are good programs. But really dependent on what you want. The Ripped, Rugged, and Dense is a 5x5 program for maintaining (in some cases, gaining) strength while leaning up. It's best to be followed when you're around 12%BF. However, the author of that routine has since modified it; I'll find that new version and post it here for you if you'd like.

 

[louden_swain]

Congrats with the results!!

Your hard work has paid off!

 

[blinddeafmute]

I would try the westside program. I think it would help you the most with your wrestling because of explosiveness.

First thing I would do though is take a week and cruise. Do a 3 day split and just go to the gym and go thru the motions for a week with light weights. Only do 1 set per bodypart. Its meant to be relaxing, yet keep your muscles moving.

Im not sure what I would recommend while cutting though. I havent researched any programs for that yet since I havent ever stopped bulking.

 

[depsyphor]

The link to R R & D 2.0 is http://t-forums.t-mag.com/readTopic.do;jsessionid=53EF7AE604222C38944FFE6AD9CDB7A3.ba02?id=295358

Problem is, you're supposed to do 4 days of training, one day off, then repeat the cycle. However, I can't do that, b/c I am going to have to be taking weekends off... so it doesn't fit into my week very well.

Also: when I do 5x5 routines, I keep the weight the same the entire time. Like
135x5, 135x5, 135x5, 135x4, 135x3
Then, when I get 5 reps on the 5th set, I move the weight up. Is this incorrect? It seems like needsize does it a different way, but on t-mag this is what they suggest...

 

[needsize]

Debaser, Christian trains olympic athletes, I used to talk to him all the time and he is easily one of the most knowlegeable coaches I've ever seen.

 

[MrTrap]

Why would a beginner be doing such a program? A newbie can gain a lot more on a simple program. Just do something like the Old School program in the stickies or follow the links from it and do Reg Parks' old program. You can put a lot more than 15 pounds on your big lifts in 7 weeks on one of those.

Traps

 

[MrTrap]

The link to R R & D 2.0 is http://t-forums.t-mag.com/readTopic.do;jsessionid=53EF7AE604222C38944FFE6AD9CDB7A3.ba02?id=295358

Problem is, you're supposed to do 4 days of training, one day off, then repeat the cycle. However, I can't do that, b/c I am going to have to be taking weekends off... so it doesn't fit into my week very well.

If you really want to do that program, just go Monday, Tuesday, Thursday, Friday. But I still think the Old School program on this board would be better for a relative beginner.

Traps