Duplicate of my Excel File

Sugar Free

W4 D3


A1 (3020) 90 secs
Dips

BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 9
BW +5 x 9
BW +5 x 9
BW +5 x 9
BW +5 x 8

A2 (3020) 90 secs
DB Curls

25 x 10 x 10

B1 (3020) 60 secs
Bent Over Lat. Raise

15 x 8
15 x 8
15 x 8

B2 (3020) 60 secs
Reverse Curls

20 x 10
20 x 10
20 x 10


Just realised I made a mistake on W3D3 - it was Reverse curls by 20 x 3 x 8, not 12. Too late to edit.

Got some nice digging done on my hamstring which is coming along ok. Hopefully I'll be able to do W5 as normal and just catch up W4 Legs somewhere.

Alf Veedersane

Sugar Free wrote: »

Got some nice digging done on my hamstring

Pretty sure that's not true.

Sugar Free

Alf Veedersane wrote: »

Pretty sure that's not true.

Ha yeah bit of a misnomer! Way more painful than quad/glute/upper back digging. Only proper deep calf digging is worse imo. And the after effects of having my traps dry needled.

Sugar Free

W5 D1

A1 (4020) 90 secs
DB Bench

60 x 10 x 10

A2 (4020) 90 secs
Lat Pull Down

Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 9
Stack 8 x 9
Stack 8 x 9
Stack 8 x 8
Stack 8 x 7

B1 (3020) 60 secs
Incline DB Flyes

30 x 10
30 x 10

B2 (3020) 60 secs
DB Row (not unilteral)

50 x 12
50 x 12


Finally with the DB Bench. Shame I'll only get one week @65 or 70.
Ran out of time with assistance as place was closing.

Hoping to squat on Wednesday. It may just be squats without the leg curls though depending on how the hamstring feels.

Sugar Free

W5 D3


A1 (3020) 90 secs
Dips

BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 9
BW +5 x 9
BW +5 x 9
BW +5 x 8

A2 (3020) 90 secs
DB Curls

30 x 10
30 x 10
30 x 10
30 x 10
30 x 8
30 x 8
30 x 7
30 x 8
30 x 7
30 x 7

B1 (3020) 60 secs
Bent Over Lat. Raise

15 x 10
15 x 10
15 x 8

B2 (3020) 60 secs
Reverse Curls

20 x 12
20 x 10
20 x 10


Did D3 instead of D2 just to give my hamstring one more day. Downside is that my pecs/delts/tris were still a little tired and the dips suffered as a result. D1 impacts D3 more than D3 impacts D1 I find. Gym was stupidly busy too. Feckin motivated people giving up their evenings to train.

Sugar Free

W5 D2


A1 (4020) 90 secs
Squat

100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 9
100 x 8
100 x 8
100 x 8
100 x 7

A2 (4020) 90 secs
Lying Leg Curl

Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 9
Stack 7 x 10
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8

B1 (3020) 90 secs
Hanging Leg Raise

12
10
10

B2 (3020) 90 secs
Standing Calf Raise

3 x 10


+2 on squats, +4 on leg curls. Horribly tight as I've let the non-hamstring rolling slip which made the squats extra gross but the hamstring held up ok. Progress is a bit slow (averaging +4 squats each time) for this day but I've still two cycles left due to missing last week.

Standing calf instead of seated because I've little interest in calves and I wasn't arsed bending over putting plates on the machine.

Alf Veedersane

How are you finding the program? (Is it GVT btw? )

Sugar Free

Alf Veedersane wrote: »

How are you finding the program? (Is it GVT btw? )

It is yeah. I've found so many different versions of it online with different tempos and exercises etc. but I've mostly taken it from these two links:

http://www.strengthsensei.com/introduction-to-the-german-volume-training/
http://www.bodybuilding.com/fun/luis13.htm?clickid=T09381QAoW-nwCs0C0TDdSKmUkX0ULWOczdP0g0&irpid=10078

I changed some exercises (e.g. flat DB press instead of decline DB press) but only ever changed them to a variant of the same lift. Additionally, all lifts are either 4020 or 3020 as adding more than that would just confuse me.

It's good so far. Really easy to do as it's only four exercises. There's something not right about aiming for the same amount of volume (from a total reps perspective) with curls as there is for squats but I want to follow the program as closely as possible.

I'd say as well that D2 is far more brutal than the other days, which aren't that bad. So far, my legs and pecs have responded the most probably as the volume is a serious change from the norm for them.

Appetite isn't as crazy compared to other reviews but maybe I'm just getting old! I'm monitoring measurements and weight so we'll see how things look at the end.

Alf Veedersane

Thanks for the long response!

Do the workouts take long to get through?

Sugar Free

Alf Veedersane wrote: »

Thanks for the long response!

Do the workouts take long to get through?

Nah, ~75 minutes

Sugar Free

W6 D1

A1 (4020) 90 secs
DB Bench

70 x 10
70 x 10
70 x 10
70 x 10
70 x 9
70 x 9
70 x 8
70 x 8
70 x 9
70 x 8

A2 (4020) 90 secs
Lat Pull Down

Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 9
Stack 8 x 9
Stack 8 x 10
Stack 8 x 9

B1 (3020) 60 secs
Incline DB Flyes

30 x 12
30 x 12
30 x 10

B2 (3020) 60 secs
DB Row (not unilateral)

50 x 12
50 x 12
50 x 10


Not supposed to jump up by such a % but I was forced to use the 35s as the 32.5s which I'm certain do actually exist, were nowhere to be found.
That's phase one finished for D1. Progressed from 86 reps @30kg bells to 91 reps @35kg bells. In four weeks. The system works lol.

Sugar Free

W6 D3


A1 (3020) 90 secs
Dips

BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 10
BW +5 x 9
BW +5 x 9

A2 (3020) 90 secs
DB Curls

30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 9
30 x 9
30 x 8
30 x 7
30 x 8

B1 (3020) 60 secs
Bent Over Lat. Raise

15 x 10
15 x 10
15 x 10

B2 (3020) 60 secs
Reverse Curls

20 x 12
20 x 12
20 x 11

D3 again instead of D2 as my legs are still fked to be completely honest. So that's D3 finished as well for phase one. Dips progressed from 90 reps @BW to 98 reps @BW+5 and curls from 83 reps @25kg to 91 reps @30kg in four weeks.

Sugar Free

W6 D2


A1 (4020) 90 secs
Squat

100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 9
100 x 9
100 x 9

A2 (4020) 90 secs
Lying Leg Curl

Stack 7 x 10 x 10

B1 (3020) 90 secs
Hanging Leg Raise

3 x 12

B2 (3020) 90 secs
Seated Calf Raise

35 x 12
35 x 12
35 x 12

+7 on squats and +7 on leg curls. That was done yesterday in a manky a.m. session so I've no idea why it was so productive. Just the catch-up week 4 left to do so I'm confident I'll hit the 10 x 10 then.

Sugar Free

Break Phase W1 D1

Bench: 100 x 4 x 8

Chins:

Rings x 1 x 8 - Fk that, too hard
Fat grips x 1 x 8 - Fk that, too hard
Normal grip x 1 x 8
Normal grip x 1 x 6

CSR: 80 x 6 x 8

Lateral raise: 20 x 2 x 20

Dips: BW+15 x 4 x 8
ss w/
EZ Curl: 40 x 4 x 8


Feels like so little volume after phase one of GVT.
Bench was easy. Good to see some carry over from all that DB pressing.

Sugar Free

W4 D2 (Catch up session from hamstring injury


A1 (4020) 90 secs
Squat

100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 9
100 x 9
Absolute see you next Tuesday

A2 (4020) 90 secs
Lying Leg Curl

Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 8
Stack 8 x 8

B1 (3020) 90 secs
Hanging Leg Raise

1 x 13
1 x 13
1 x 12

B2 (3020) 90 secs
Seated Calf Raise

Cramp x 0


Rather annoyed by the squats, especially as last week was so strong. Starting weight was a tiny bit too high at week 1. Probably only by 2.5kg but over 6 cycles of 80-100 reps that's 1200-1500kg more than planned which adds up obviously.

Still though my legs look a lot larger so I'll live with it. Calfs were cramping a little even on the leg curls and just said 'no' when it came to calf raises.

Sugar Free

Break Phase W1 D3

Bench: 107.5 x 5 x 5
Chins: 2 x 8, 1 x 7, 1 x 6
(always palms out)

BOR: 55 x 2 x 8
Facepulls: 60lbs x 2 x 15

Rope Pushdowns: 120lbs x 4 x 8
DB Curls: 35 x 4 x 8


I was supposed to bench 4 x 6 and if this wasn't a gross A.M. session I may have been able to. As it was, five reps was safer. It's interesting, I find heavier (as in 80%+) stuff is definitely affected in these early sessions. <80% seems to be fine. Blah blah something about nervous system etc.

Chins are stalling somewhat. Will address this after phase two.

Somewhat disjointed deload week 1 due to the catch up squats. Next two cycles will be DL, Upper, Squat and if I can fit it in, a fourth accessory day. Compared to the volume in the previous 4-5 weeks it feels like I'm cheating myself by not training hard enough.

Sugar Free

Accessory

Standing BB OHP: 55 x 4 x 8
Lat. Raise: 30 x 4 x 8

Reverse Pec Deck:
Stack 6 x 2 x 8
Stack 5 x 2 x 8

Facepulls: 70lbs x 3 x 12
DB Shrugs: 80 x 6 x 8


Just a quick shoulder session. I'm not supposed to do specific upper trap stuff really but lack of traps looks sh1t.

Sugar Free

Break Phase W2 D1

DL: 120 x 3 x 8
SLDL: 100 x 3 x 8

Standing Calf Raise: A lot x 3 x 8
Reverse Swiss Ball Crunch: 3 x 8

Done. Still feels like so little. Tesco near closing time was a gold mine of marinated chicken escalopes though, got nearly a kilo for about a fiver.

Sugar Free

Break Phase W2 D2

Incline Bench: 80 x 6 x 6
CSR: 100 x 6 x 8

EZ Curls: 45 x 6 x 6
Pushdowns: 50 x 4 x 8

Sugar Free

Break Phase W2 D3

Squat: 140 x 3 x 6
Split Squats: 25 x 3 x 8
Crunches: 15 x 3 x 8

Left 2 reps in the tank on all the squats so not too bad.
Hamstrings were still pretty DOMed from deadlifting so that gives the squat numbers an extra little bonus.

Gym was too busy for my liking. Wish there was more space or an option to squat facing a wall that's right in front of your face so no feckers can curl in front of you. Probably won't get to do accessory tomorrow but it's non-essential so no big deal.

Sugar Free

Break Phase W3 D1

DL: 140 x 3 x 6
SLDL: 120 x 3 x 6

Shrugs: 100 x 3 x 8
Crunch: 20 x 3 x 8
Other ab thing: 20 x 3 x 8


Same weight for DLs as squats and the DLs were harder lol. Story of my life, mostly because I've done a lot more squatting than DLing.

Other ab thing is basically lying down flat, arms extended holding the plate, then bringing it up over my chest while also bringing my legs up. It probably has a simple name but meh.

Looking forward to the next phase of GVT tbh. And finishing it lol, then working on some areas of improvement - DL, Chins and bench.

Sugar Free

Break Phase W3 D2

CG Bench: 80 x 3 x 8
Chins: 3 x 8

Incline DB Press: 70 x 3 x 8
BOR: 70 x 3 x 8

Rolling Ext: 35 x 3 x 8
DB Curls: 35 x 3 x 8

Facepulls: Stack 7 x 2 x 12


Threw in close grip bench and incline DB as range finders for phase two of GVT. Also messed around with technique on normal bench at 80kg.

Doing that after the close grip seemed to give a really good set up - maybe something to do with lat activation from the necessary elbow tuck on close grips? May start using close grips during warm up weights.

Deliberately kept the overall volume low so I can do a pump session on accessory Saturday :pac:

Sugar Free

Break Phase W3 D3

Front Sq: 80 x 10, 85 x 3 x 8
DB Shrugs: 100 x 3 x 12

BB OHP: 55 x 2 x 10, 55 x 1 x 8
Lateral Raise: 30 x 3 x 10

Pushdowns: Stack 15 x 3 x 8
DB Curls: 40 x 3 x 8


Had to combine my planned squat day with other stuff. So just front squatted to determine where do pick up with phase two. Weren't that hard, upper back/abs were the limiting factor.

Some guy absolutely stank in the gym today. A real deep acrid stink that hung in the air for ages after he had passed through. It also had a 5m radius around him. Not that I'm the essence of a rose garden when I train after work but this was genuinely off putting. Manky.

Sugar Free

W1 D1 Phase Two


A1 (5010) 90 secs
DB Incline Bench

70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 5
70 x 5
70 x 5

A2 (5010) 90 secs
Chins (Palms out as always)

BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
BW x 4

B1 (4010) 60 secs
Flat DB Flyes

30 x 8
30 x 8
30 x 8

B2 (4010) 60 secs
Bent Over Row

50 x 10
50 x 10
50 x 10


More fun than the first phase due to heavier weight. Went with chins as A2 exercise. Only managed three sets of full reps which is a bit crap but I'll stick with them. Triceps/armpit area of lats are sore and will only deteriorate by tomorrow.

Sugar Free

W1 D3 Phase Two


A1 (4010) 90 secs
CG Bench

85 x 6
85 x 6
85 x 6
85 x 6
85 x 6
85 x 5
85 x 4
85 x 4
85 x 4
85 x 4

A2 (4010) 90 secs
EZ Curl

40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
40 x 5
40 x 5
40 x 4

B1 (4010) 60 secs
Lateral Raises

15 x 10
15 x 10
15 x 10

B2 (4010) 60 secs
DB Wrist Curl

15 x 8
15 x 8
15 x 8


Still DOMed from D1 tbh. Lats and biceps were really bad. Nevertheless got through. Will probably do D2 later today. Doubling up on GVT sessions is probably a bad idea but it's also an excuse to eat a lot. Life got in the way of doing it before now.

Would have done D2 in the morning but I spent a lot of time sitting cross legged in a field yesterday so need a serious loosening out before I squat.

Sugar Free

W1 D2 Phase Two


A1 (5010) 90 secs
Front Squat

85 x 6
85 x 6
85 x 6
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

A2 (5010) 90 secs
RDL

100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6

B1 (4010) 60 secs
Standing Calf Raise

100 x 8
100 x 8
100 x 8

B2 (4010) 60 secs
Back Extension

10 x 8
10 x 8
10 x 8


Bit of a bleh session. Don't see the front squats doing much for my legs but a lot for my abs and upper back. Which isn't unwelcome either. Taking out the slow tempo stuff I should be able to rep 115-120 for front squats. I reckon I could do 100 x 6, 105 x 6 at a push. So it's a weak area to begin with.

Misjudged the RDL's. Too easy. Will go with 110 next time.
Back extensions were bleh. Reluctant to start messing around with the program at this point but would prefer to another abs exercise. We'll see.

Alf Veedersane

Sugar Free wrote: »

Don't see the front squats doing much for my legs.

How wide is your stance?

Sugar Free

A little more than shoulder width, same as back squat.

Alf Veedersane

Sugar Free wrote: »

A little more than shoulder width, same as back squat.

Try bringing it in a little bit. You might feel it more in the quads then.

Sugar Free

Alf Veedersane wrote: »

Try bringing it in a little bit. You might feel it more in the quads then.

It's not that I don't feel it in my quads, I definitely do. It's that my weak abs and upper back are preventing me using a weight that would challenge my quads more, hence why I don't think this cycle of six sessions will do a whole lot for their hypertrophy. Obviously I could use more weight and just round out more but that's even more counter productive!