Bad form and grunting

120kg is 60% of my 1rm. i agree with you on the cns, which is why i usually do it on a fri. the doms on a sat are savage though. i do a lot of stretching and rolling on a sat & sun tbh.
the squats dont bother me or have too much of an effect on the d/l that ive noticed.
GVT is only meant to be ran for 6 weeks at a time, and im already halfway through it, but its a great way to train and iv noticed changes in the size and shape of the areas im working on.
what were the 6 uppr exercises you done ?

on the same day ?

savage stuff, you will be seeing that workout in my log soon ...

im fairly tired today after sun&mon. little sleep, bad food ( 18" of subway nothing else since last night ) not really in the humour for it tbh then 1can of monster later this happened...

squat 100kg 10x10 75sec rec
1. 10
2. 10
3. 10
4. 10
5. 10
6. 10
7. 10
8. 10
9. 10
10. 10
total 100/100 fairly strong 100 if i may say so myself

OH Press 35kg 10x10 60sec rec
1. 10
2. 10
3. 10
4. 10
5. 10
6. 10
7. 10
8. 10
9. 10
10. 10
total 100/100 1st full set at pressing and im happy out.

iv deadlifts on friday and then im going to park this cycle of GVT for a few weeks. on squats today i felt strong, same with the press's - in the sense that when i was fading on the later sets i had the power to push to completion . in weeks 1+2 especially if i began to struggle i was gone end of story.

i didnt do any assistance work, it was late and i was phucked tired and various other excuses, but a good nights work still.

by the book its 60 seconds between sets, iv allowed myself 75sec on squats and 90sec on deadlifts. im not sticking too a set programme as such, i just picked 4 basic moves that i want to improve on and made the rest up based on the GVT style.
if i was going to continue a 5th week id bring the time on squats down to 60sec but leave the d/l's alone

my 1rm squat was 165kg, the only bearing it had was that i was working on 60% of maxes on all lifts, so i dont think your max has to be huge as you'll be working off a % whatever your individual max is.
as for the hellish burn - it got easier as it went on. you should try it for a few weeks, it works !

yeah my goals were basically undo all my december laziness and lay a good foundation for 2012. im not into the callipers or bmi's or any other modern witchcraft, i gauge it on how i feel and how i look ( eg - belly was big, belly now not so big ). i cant give exact hypertrophy gains but i know that iv made some. my main motivation in training is to be strong, not so much for single lifts but for a more functional strenght. the only gains that mattered to me were the ability to complete sessions, which i couldnt do in week 1 but could in week 4.

iv got a new programme to start next week which is going to be savage, its 8 weeks of stuff which will lead into another gvt cycle, with changes and additions to the gvt already done. for this i need to test my maxes so this week im fluting around for mon/tue and testing 1rm's later in the week.

BENCH (1rm 100kg)
warm up
bar x 10
40kg x 10
60kg x 8

working all x 5
1. 80
2. 85
3. 85
4. 85
5. 90 ( x 4 )
set my hands to wide on no.5 and missed last rep. last september my 1rm was only 85kg so im happy with the progress.

SQUAT (1rm 165kg)
warm up
bar x 10 x 2
70kg x 8
100kg x 8

working all x 5
1. 120kg
2. 125kg
3. 125kg
4. 130kg
5. 135kg

BENT OVER BARBELL ROW
warm up
bar x 10
30kg x 8

working all x 5
1. 40kg
2. 45kg
3. 50kg
4. 55kg
5. 60kg

i need to get my max's as accurate as i can for new cycle, although gvt isnt meant to improve strenght im hoping to push my numbers up a wee bit.

bench
warm ups
90kg x 2
95kg x 1
100kg x 1 (current pr)
105kg fail
102.5kg fail
dissapointing, i felt on the 100kg that 105kg would be a puddin but no. failed very badly and blew whatever chance i had of 102.5kg. so 100kg it is for now.

squat
warm ups
155kg x 1
160kg x 1
165kg x 1 (current pr)
170kg x 1 pr
175kg x 1 pr
180kg fail
a bit dissapointed again, 175kg was comfortable enough, so much so i was looking to a 185/190 max but lost it at the bottom of 180kg i knew by my legs on the way down that i was staying down. well phuck that.

o/h press and d/l tomorow, maybe fri and i AM hitting pr's on both

feeling fresh considering 2 x max effort days in a row. i just done some bar work snatchs + overhead squats, stretching. done 5 font squats too. big session. il need a extra few hours in the scratcher in the morning.

wayne put together a new programme today, here it is :

WARM UP
snatch skills , oh squats , stretches , snatches up to 35kg in 5's.

CLEANS
warm ups
working sets x 5
50kg
55kg
60kg
65kg
70kg
i havent done any cleans since may so i took it easy but am pleased with how they felt. movement was ok.

BENCH
warm ups
working sets x 5
80kg
80kg
85kg
85kg
90kg

BENCH PULL
working sets x 8
70kg
70kg
70kg
70kg
i might have to swap these with some sort of a standing row, hurt my ribs a few weeks ago and felt a lot of pressure there during these, even worse now 8hrs later.

FARMERS WALK
40m x 4
100kg
100kg
100kg
100kg
the grips on the logs tore the hands off me, i need to toughen up my hands for this. weight was handy though.

WIDE GRIP PULL UPS BLUEBAND
5
5
3

like i said yesterday havent cleaned since may, im feeling a bit tender today. the landing spots on each shoulder have 2 almost identical bruises which at at least prove my form was consistant as there pretty neat. the backs of my shoulders have pretty bad doms from something yesterday, i havent put my finger on what but they are there. whinge over heres todays work

WARM UPS
stretches - lots, snatch skills, flexibility work, empty bar snatches

FRONT TO BACK OH PRESS 5x5
35kg
35kg
40kg
45kg - 4.5 missed second part of last rep
40kg

INCLINE FLYES 4x8 w/10kg d.b e/s

CHINUPS W/BLUEBAND 4xmax
7, 6, 6, 5
(starting to think i might need the army band rather than the blueband)

BASEBALL SWINGS 4x8 e/s
8.75kg
11.25kg
13.75kg
16.25kg
never done these before - phuckin love them

i dont know what these are called so for now they are:
HAMMER-CURL-HAMMER
16r hammer curl - 8r db curls(each hand @ same time) - 16r hammer curl x4
w/8kg db

i picked a low weight for these as it a long set, i completed it but was really fighting with it on the last round. i might go to 10kg next week.