Pushups
First set was 50
50, 25, 32, 27, 25, 25, 35
Total- 219
6 Likes
Same, dude. I’m definitely not lean but I feel like I eat constantly to maintain the weight. What’s confusing to me is that I FEEL like I’m getting more muscular… but am I really if the scale weight doesn’t go up?. I think I just have to swear off both the scale and mirror and go by feel.
GMM W4D2
FS
95x10
115x5
155x4
185x3
215x2
145x15
60 second rest
145x6
Belt squat at 190lb
x 30, 25, 28
BW alternating walking lunge
x 40, 40, 96
7 Likes
Boilerman do you know who Cailer Woolam is AKA Doctor Deadlift? Idk why but to me, he gives off the save energy as you if that makes any sense.
1 Like
Nah man I don’t think I’ve ever heard of him… Hopefully he’s not a total dick or something.
I’m curious what you think my energy is though haha
Edit: holy shit this dude is strong
1 Like
Also, a relative sent me this picture today with a caption that said “who’s the stick figure”
This was probably taken around 2015 or 2016 ish
9 Likes
I hope those jeans shorts have also made a transformation as extreme as yours and are 4” shorter 
2 Likes
lol that was my “I’m drinking tonight” outfit
3 Likes
30 BW heel elevated close stance squats
5x12 heel elevated close stance goblet squat at 62.5
These were a lot more difficult than I anticipated. My quads are definitely lacking the work needed to make them stronger, likely due to my squat form.
6 Likes
If I ever have kids in the future I am going to tell them that this is Scott Pilgrim.
Lol, no idea who this is either.
1 Like
GMM W4D3
Log press
84x10
104x5
129x3
154x2
164x1 (PR*)
114x12
60 sec rest
114x7
Dip at bw +35
22, 17, 14
WGPU
9, 9, 9, 9, 8
Db hammer curl at 27.5
16, 12, 12
- That 164lb rep was hard to distinguish between a log viper and a log press without a video. I didn’t dip after the clean, but I didn’t pause the rep for very long after the clean either. I can definitely get a more obvious cleaned-THEN-pressed rep.
Felt like I was on fire today after the overwarmup. Crushed my previous week’s numbers on the assistance and plan to do the same next week. Might take it easy on the weight of the overwarmup so I can beat the rep numbers.
10 Likes
Empty axle BTN press
x 50, 33, 33
5 Likes
Slowly formulating a plan for GVT based off of many articles and reviews I’ve been reading. It seems that there isn’t a set plan or structure so this will be a little bit of a learning process for me. I’m going to get a plan down and change as necessary throughout the program to have it fit what I want it to do.
The main plan is to do the 10x10 superset with antagonistic 10x10, minimal rest periods, and a couple accessory movements tacked on to the end of the days. I won’t be following the 3x8-12 accessory progression exactly on all movements though. After the initial 60 day run, if I’m feeling up to it, I may move on to the advanced progression and cut reps while increasing intensity. We’ll see.
I’m going to stay strict on the 4-0-X-0 tempo, so I may start light until I find where my threshold is.
Rough cut of the days—
D1 chest and back
A1
Incline BB press 10x10
A2
WGPU 10 sets
B1
Push ups 3x amrap
B2
Kroc row 1 set to finish the day
D2 Legs
A1
BB back squat 10x10
A2
(Not sure what to do here… RDLs?)
B1
BB lunge 3x8-12
B1
Hip thrust
D3 arms
A1
CGBP 10x10
A2
Incline db hammer curl 10x10
B1
Axle reverse curl amrap
B2
Seated db French press amrap
D4 chest and back
A1
Decline BB press 10x10
A2
NG chin 10x10
B1
Flat db press 3x8-12
B2
BB row 3x8-12
D5 Legs
A1
Heel elevated FS 10x10
A2
Jefferson DL 10x10 (switch legs each set)
B1
Sandbag pick and carry 3 sets
B2
GHR
D6 arms
A1
Seated zottmann curl 10x10
A2
Seated no back support axle press 10x10
B1
Close grip reverse bb or axle curl 3x8-12
B2
Band french press 3x8-12
It’s going to be weird having an arm day, but I’m cool with it.
Food will stay roughly how I have it now, lots of protein and a decent amount of fat and I’ll fill in with carbs as an extra when/if I feel like I need it, especially before and during workouts.
The end goal here is to put on muscle in places where I feel like I’m lacking. I also want to get a bit more in tune with MMC on all movements, which in turn also helps if I start with the correct weight and get into some good habits with tempo.
I might do two more weeks of GMM, depending on how I’m feeling and then either do a small deload, or head directly into this.
6 Likes
JW has a GVT template called 5/3/1 and The Fatherland in Beyond—looks kinda like BBB with 10x10 instead of 5x10 supplemental.
(You know I’m all-in on 5/3/1 these days, so it’s not surprising I’d suggest this for a GVT run, haha!)
2 Likes
Do you plan to try and push body weight up during this?
Beyond is the JW book that I don’t own unfortunately. I’d definitely like to get my eyes on it though, thanks for the recommendation man!
Absolutely. In a perfect world I’d like to be around 212-215 by June, which I think is possible. The reason being that I can expect 5-7lbs lost through deepwater so then I’d be a leaner 205-210 by mid summer and ready to eat back up again.
3 Likes
Let me get it for you on Kindle dude. Got an email?
1 Like
Dude… That is a seriously awesome thing for you to do. I wouldn’t feel right being given something like that, especially from you, without something to give back in return.
You’ve already contributed so much to my progress that if I leave my email here, I hope you’ll do the same and allow me to return the favor.