Duplicate of my Excel File

Alf Veedersane

Sugar Free wrote: »

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!

Ah. With you now.


Just looking back at it...5-second eccentric. Ugh

Sugar Free

W2 D1 Phase Two


A1 (5010) 90 secs
DB Incline Bench

70 x 10 x 6

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

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

B1 (4010) 60 secs
Flat DB Flyes

30 x 10
30 x 10
30 x 10

B2 (4010) 60 secs
Bent Over Row

50 x 12
50 x 12
50 x 10

+3 on chins and bench. Next week the struggle to find the solitary pair of 37.5s will begin. Wedding and work event central over the next few weeks so not sure how well I will be able to stick to the frequency after this week.

Kind of hard to stick to the 4010 tempo with BORs as the ROM is so short. Forearms are tired even after using straps on just about everything in the last two days.

Sugar Free

W2 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 6
85 x 5
85 x 5
85 x 5
85 x 5

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 6
40 x 5
40 x 5

B1 (4010) 60 secs
Lateral Raises

15 x 12
15 x 12
15 x 10

B2 (4010) 60 secs
DB Wrist Curl

15 x 10
15 x 10
15 x 10


Really don't mean to keep leaving leg day until last. I completely knotted my upper back on the formerly injured side. Putting shoes on no less! Nothing spinal, just the muscles got completely mangled up against each other, like tectonic plates meeting lol. Took until today to work out enough of the tightness to train and decided to give one more day before squatting.

Really not seeing much point to the wrist curls. Tiny ROM and would far prefer something else in there like shrugs.

Sugar Free

W3 D1 Phase Two


A1 (5010) 90 secs
DB Incline Bench

76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 5
76 x 5
76 x 5
76 x 4
76 x 4

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

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

B1 (4010) 60 secs
Flat DB Flyes

30 x 12
30 x 10
30 x 10

B2 (4010) 60 secs
Bent Over Row

55 x 8
55 x 8
55 x 8


So upper back issue rippled down and turned up knee pain. Which was caused by a tight ITB. Which was caused by a tight TFL/inactive Glute Med. Which probably caused the left upper back knotting and pain. According to the physio. My own in vivo demonstration of the butterfly effect.

In any case, it meant I skipped leg day. The fear of becoming Billy No Legs is growing.

Couldn't find both of the 37.5s for DB Bench today so just went with 38s.
+1 on chins. Started off easy but the eccentrics kill me later on.

Sugar Free

W3 D2 Phase Two


A1 (5010) 90 secs
Front Squat

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

A2 (5010) 90 secs
RDL

110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6

B1 (4010) 60 secs
Standing Calf Raise

100 x 10
100 x 10
100 x 10

B2 (4010) 60 secs
Crunches

12 x 10
12 x 10
12 x 10


Cut front squats and RDL short. Got a pulling pain in my right rear delt so didn't push it. Front squats not going well. It's the length of the eccentric that's causing the issue. For sure upper back and abs need strengthening but it feels like the elbow droop is mobility. I'll go work on ankles, hips and a focus on thoracic and see how I do next week. If it's still as sh*t looking I'll just switch to back squats for the remaining cycles.

Sugar Free

W3 D3 Phase Two


A1 (5010) 90 secs
CG Bench

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

A2 (5010) 90 secs
EZ Curl

40 x 10 x 6

B1 (4010) 60 secs
Lat Raises

20 x 8
20 x 8
20 x 8

B2 (4010ish) 60 secs
DB Shrugs

110 x 6
110 x 6
110 x 6

Progressing nicely on A1 and A2. Overly ambitious on the DB Shrugs which I switched out for the useless feeling wrist curls. Grip couldn't handle it and the handles are too short for straps.

Sugar Free

W4 D1 Phase Two


A1 (5010) 90 secs
DB Incline Bench

76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 5
76 x 5
76 x 5
76 x 5

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

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

B1 (4010) 60 secs
Flat DB Flyes

30 x 12
30 x 12
30 x 12

B2 (4010) 60 secs
Bent Over Row

55 x 10
55 x 10
55 x 8


+3 on bench, +2 on chins. Dislike flyes.

Sugar Free

W4 D2 Phase Two
(Actually done a few days ago)

A1 (5010) 90 secs
Squat

120 x 6
120 x 6
120 x 6
120 x 5
120 x 5
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4

A2 (5010) 90 secs
RDL

110 x 6
110 x 6
110 x 6
110 x 6
110 x 5
110 x 5
110 x 5
110 x 4
110 x 4
110 x 4

B1 (4010) 60 secs
Standing Calf Raise

130 x 8
130 x 8
130 x 8

B2 (4010) 60 secs
Crunches

12 x 12
12 x 12
12 x 10


So yeah, back to back squats. Did some regular front sq reps at 85kg and they were mostly fine. Still need some mobility work but I'm beginning to think the tempo work just knackers the traps/rhomboids etc. far quicker and far more than legs.

Really don't like changing sh*t around too much but the purpose of this day is leg hypertrophy and it wasn't gonna happen with those issues. Will certainly return to front squats though - not just to give my quads and abs a good hammering but also as a measure of improved movement.

RDLs get way harder when combined with back squats. Serious low back pump. A couple of interruptions for spotting but otherwise managed to keep the rest periods going.

Couldn't have been arsed changing calf raise machine weight as it involved bending.

Hungry.

Sugar Free

W4 D3 Phase Two
(Actually done a few days ago)

A1 (5010) 90 secs
CG Bench

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

A2 (5010) 90 secs
EZ Curl

45 x 6
45 x 6
45 x 6
45 x 6
45 x 5
45 x 5
45 x 5
45 x 5
45 x 4
45 x 4

B1 (4010) 60 secs
Lat Raises

20 x 10
20 x 10
20 x 10

B2 (4010ish) 60 secs
BB Shrugs

110 x 8
110 x 8
110 x 8

Nearrrly there with CG BP.

Sugar Free

W5 D1 Phase Two


A1 (5010) 90 secs
DB Incline Bench

76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 5
76 x 5

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

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



Falling behind with logging. Done a couple of days ago. +2 on bench, +2 I think on chins. Ran out of time for assistances stuff as had to run.

Sugar Free

W5 D2 Phase Two


A1 (5010) 90 secs
Squat

120 x 6
120 x 6
120 x 6
120 x 6
120 x 5
120 x 5
120 x 5
120 x 4
120 x 4
120 x 4

A2 (5010) 90 secs
RDL

110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 5
110 x 5
110 x 5
110 x 5

B1 (4010) 60 secs
Standing Calf Raise

130 x 12
130 x 10
130 x cramp

B2 (4010) 60 secs
Crunches

14 x 8
14 x 8
14 x 8


Seriously tough. Couple of touch and go vom moments. Not sure why, the lower reps are easier than the 10 x 10s from a conditioning point of view.

Sugar Free

W5 D3 Phase Two


A1 (5010) 90 secs
CG Bench

85 x 10 x 6 :cool:

A2 (5010) 90 secs
EZ Curl

45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 5
45 x 5
45 x 5
45 x 5

B1 (4010) 60 secs
Lat Raises

20 x 12
20 x 10
20 x 10

B2 (4010ish) 60 secs
Facepulls

80 (lbs) x 8
80 (lbs) x 8
80 (lbs) x 8


Rep 60 of the close grips was an absolute grinder. I also cramped my hamstring during it which really didn't help. Traps/old injury acting up so avoided shrugs. Elbows getting banged up from the lower reps.

Sugar Free

W6 D1 Phase Two


A1 (5010) 90 secs
DB Incline Bench

76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 6
76 x 5

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

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

B1 (4010) 60 secs
DB Flyes

35 x 8
35 x 8
35 x 8

B2 (4010) 60 secs
BOR

55 x 12
55 x 12
55 x 12

Sugar Free

W6 D3 Phase Two


A1 (5010) 90 secs
CG Bench

90 x 6
90 x 6
90 x 6
90 x 6
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

A2 (5010) 90 secs
EZ Curl

45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 5
45 x 5
45 x 5

B1 60 secs
Lat Raises

30 x 10
30 x 10
30 x 10

B2 (4010ish) 60 secs
Facepulls

80 (lbs) x 10
80 (lbs) x 10
80 (lbs) x 10


Possibly could have got 6 x 6 on the close grips but didn't feel like pushing it, I'm beat up at this stage. I'll be interested to see what my bench will be like after this. I know the goal of GVT is not strength gain but pec, lats and tris size increases probably = bigger bench.

All three pairs of the 10kg DBs were either in use or no where to be found so just did straight weight with 15kg DBs for lat raises.
Squatting tomorrow as I had a work sports event yesterday and knew my legs would be wrecked, so switched in the D3 to try and stick to the frequency.

Alf Veedersane

Much more left on the programme?

Sugar Free

Alf Veedersane wrote: »

Much more left on the programme?

Just W6 legs day which I will do and a catch up leg session from W3 which I may or may not do. I'll throw up measurements from before and after this weekend too hopefully.

Alf Veedersane

Sugar Free wrote: »

Just W6 legs day which I will do and a catch up leg session from W3 which I may or may not do. I'll throw up measurements from before and after this weekend too hopefully.

Sounded like you'll be glad at the end with that feeling of being through the mill.

Sugar Free

W6 D2 Phase Two


A1 (5010) 90 secs
Squat

120 x 6
120 x 6
120 x 6
120 x 6
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 4

A2 (5010) 90 secs
RDL

110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 5
110 x 5
110 x 5

B1 (4010) 60 secs
Standing Calf Raise

130 x 12
130 x 12
130 x 12

B2 (4010) 60 secs
Crunches

14 x 10
14 x 10
14 x 10

Hadn't really gotten over the sports events so this was just disgusting and ugly looking.

Sugar Free

W3 D2 Phase Two Catch-Up Week


A1 (5010) 90 secs
Squat

120 x 6
120 x 6
120 x 6
120 x 6
120 x 6

A2 (5010) 90 secs
RDL

110 x 6
110 x 6
110 x 6
110 x 6
110 x 6

B1 (4010) 60 secs
Standing Calf Raise

135 x 10
135 x 10
135 x 8

B2 (4010) 60 secs
Crunches

14 x 12
14 x 12
14 x 10


Not really recovered from W6 over the weekend and rushed for time. Right SI finally gave up so just had to end it after five sets. Thoughts on the last three months to follow.

Sugar Free

Results & Thoughts

Preface on measurements - I was consistent with where I measured e.g. just above nipple for chest etc. No idea if that will differ to other peoples. Likewise maybe some of the ratios will look out of whack compared to what they should.

Again, just down to the points I measured at if that's the case. Arms measurements are flexed cus ego. Everything else relaxed. Measured in inches.

13-Jun-2015 Weight & Measurements
Weight: 93.8kg

Upper leg: 24
Calf: 15.75
Arm: 16.25
Chest: 42.5
Shoulders: 46.75
Waist: 37.5
Bellybutton: 37.5
Abs: 36.25


23-Sep-2015 Weight & Measurements
Weight: 98.5kg

Upper leg: 26
Calf: 16
Arm: 17
Chest: 44
Shoulders: 48
Waist: 38.25
Bellybutton: 40
Abs: 37.5


So yeah, undeniable increases in chest, lats/upperback, delts and legs. Calves not so much but I didn't train them all that much. Fat gain mostly on obliques and mostly down to lots of social occasions more so than diet over the last few months. Not that I had to drink but I wanted to. It was a good summer lol.


Thoughts

So it took me about two weeks longer than it's supposed to. Down to a couple of little injuries on the way (mildly torn hamstring, right glute/itb issue). I do think adhering to the frequency as much as possible is important. Not that it's a big issue to need extra time due to life but going into it with the mindset of 3x a week instead of 3 in 5 days is probably sub-optimal.

The tempos for me were by far the most important. They have to be adhered to otherwise sh*t is just easy. E.g. for me, 100kg squat 10 x 10 with no tempo would be pretty easy. 100kg 10 x 10 with 60 seconds of tension is far more challenging.

Rest periods are also pretty important. There'd be the odd set or two where someone was using a machine (as an aside, women in my gym seem to love the lying leg curl. Not sure why, don't think it's much of an ass builder if I was to speculate and generalise on their reasons for using it...) or I had to use the bathroom and the rest period went beyond 90 secs. Waiting until you caught your breath each set would certainly take some of the training effect and also mean you'd be in the gym for about ten hours.

Loading - I got this wrong a couple of times. As long as you're not miles off I don't think it's hugely important. E.g. I probably should have done squats in phase 1 with 97.5kg instead of 100kg but in the big picture I don't think it matters.

Phase 1 (10x10) is mostly enjoyable. Legs DOMS is insane, the rest is ok.
No real comment on the deload period, just follow the prescribed volumes.

Phase 2 (10 x 6) was far less enjoyable. Even though you're using a 12RM weight, the slow tempo must do something to how your body handles it because it felt like six cycles of high volume, high intensity rather than high volume, moderate intensity. Combing squats with any type of DL I do not recommend. It was hell on my lower back / SI joints.

The result is that I'm completely beat up. Elbows did not really like the lower rep bicep curls. I feel knackered despite ensuring I'm hitting the calories.

I found it really hard to brace in squats because you're panting. Possibly an increased injury risk but it's not overly heavy weight. It does teach you about glute engagement and upper back tightness though, which is a positive.

My body is also crying out for some lower unilateral work. Right leg needs some work. Bench form has definitely improved. I put that down to the tempo and being gassed in later sets making me tighten up my lats and ensure I kept the hamstrings in 'explode any minute now' mode.

That's all I can think of for now. Overall, I would recommend it assuming you can be very honest with yourself on rest periods and tempos in particular and not taking the piss too much with the frequency.

Sugar Free

Didn't really have a plan today except to see how much I could bench and not do much volume.

Bench:
100 x 3, 110 x 2, 120 x 1, 130 x 1, 135 x 1, 110 x 8

Chins:
2 x 10, 1 x 9

Incline DB Bench:
80 x 3 x 8

Cable Row:
Stack 10 x 3 x 10

Dips:
2 x 20, 1 x 16

DB Curls:
40 x 3 x 8


Biggg bench PR at that bodyweight. Only done it once before and I was ~105kg. Confident I had 137.5kg in the bag too, possibly even 140kg but I ran of people there who I trusted to not touch the bar.

110 x 8 also a PR. Even better is that I setup too high up the bench so had to touch and press in a lower groove than usual. Form has seriously improved. Particularly control at the bottom. I put nearly all of that down to the tempo training.

Legs and back are still beat up so I'll probably test squat and DL over the next week.

Sugar Free

Squat: 140 x 1, 160 x 1, 170 x 1, 180 x 1, 150 x 6

Fin.


Happy enough with the 180. Was nice to hit 4 plates a side again. Maybe had 2.5-5kg in me but my SI still isn't right so left it there. Stick a belt on and I'd give 200kg a decent run. If not now then by years end for sure.Likewise with the 150 x 6 back off, I'm confident I could have pushed 8 but stuff was clicking so left it.

Neither are an all time PR but certainly the best I've done post-injury, post-postgrad, post-being older lol. Hoping to do some woeful DL attempts this weekend and then I'll see about the next phase of training. Have to travel abroad 3x in October along with some social obligations so it may be a bit disjointed.

COH

180 squat was pretty handy. Must be those magic 1000 year old Polish weightlifting shoes!

Sugar Free

Best 80E I ever spent!

Sugar Free

Bench: 110 x 7, 115 x 4 , 107.5 x 7
CG Bench: 100 x 2 x 6, 100 x 2 x 5

CSR: 90 x 6 x 10
Lat. Pull Down: Stack 7 x 4 x 10
Incline DB Press: 70 x 4 x 8

Rope Pushdowns: Stack 8 x 3 x 15
ss w/
DB Curls: 35 x 3 x 15


Bench was a bit sh*t but was over ambitious anyway. Will drop everything by 2.5kg for the remainder.

Sugar Free

Bench: 110 x 6, 115 x 5, 110 x 6
CG Bench: 95 x 8, 6, 6, 5

Chins: 4 x 8
Cable Row: Stack 9 x 4 x 12

Incline DB Press: 65 x 2 x 10, 8, 7
DB Row: 30 x 4 x 10

Band Pushdowns: 3 x 12
EZ Curl: 30 x 2 x 12


2/3 trips abroad done. 12 hour days almost done.
Session started off really strong considering I had feck all carbs/cals but then it caught up with me after the main bench.

Bench was more realistic, dropped everything by 2.5kg as I said which was challenging but achievable.
The 35's seem to have disappeared and a few new DBs appeared which have butter knurling. May actually need to chalk up for DB work lol.

Sugar Free

Squat: 140 x 4 x 6
Paused Squat: 120 x 3 x 5

That is all, ran out of time. October has been a mess of business trips, chest/throat infections and long hours due to the annual Q4 c*ntfest in my place. Worst of it should be past so normal training can resume.

Sugar Free

Had made a post but boards/my internet vommed so second time lucky.

Bench: 100 x 8, 7, 4
Chins: 4 x 8

DB Bench: 60 x 2 x 10, 9, 6
CSR: 70 x 4 x 15

Dips: 2 x 12, 1 x 10
Facepulls: 70 x 3 x 12

Rope PDs: 1 x 20, 1 x 12
DB Curls: 35 x 3 x 8


First upper session in 29 days. Bit of a scary drop off on pressing strength but I have been travelling a lot (including another short notice trip next week, fml) sick for two weeks, working tonnes of hours. Should come back quickly I hope.

Alf Veedersane

Big increase in work capacity, wha'!



Yeah, I went there.







Sorry

Sugar Free

Squat: 140 x 3 x 8, 140 x 1 x 6
Paused Squat: 120 x 3 x 5, 120 x 1 x 4

Lying Leg Curls: Stack 8 x 4 x 12
Crunch: 10 x 4 x 12


Done yesterday. A little disappointed not to get the full 4 x 8 and 4 x 5 respectively.