[quote]xjusticex2013x wrote:
Good job on the rack pull and bathroom PR.
P.S. Squat Rack Curls? Lol, you must be reported to the SRC forum. :D[/quote]
Thanks, bud
Lol, I only did them for laughs and because we have 6 power racks which can be used on both side (so pretty much 12 power racks). We joke about how you’re not allowed to leave until you finish your curls
Where do you train again? You seem to patron two different facilities, if I’m not mistaken.
Legs
Squat
Bar X 10, 95 X 8 X 2, 135 X 6, 185 X 5
225 X 5
255 X 1
275 X 1
295 X 1 (belt)
315 X 1 much greater depth, sort of a PR
GVT
Squat ss/ Assisted GHRs (100 seconds between exercises)
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
245 X 5 // BW X 5
RDLS
135 X 8
185 X 8
225 X 8 X 2
275 X 6
DONE
NOTES: Definitely gonna do GVT sometime soon. I need a good ass kicking, and that was it 
This sucked
[quote]xjusticex2013x wrote:
Where do you train again? You seem to patron two different facilities, if I’m not mistaken.[/quote]
The gyms on campus at KU. I go to the rec center, which is free for any enrolled student. I also go to the “Strength Club”, which costs a little extra but the more serious guys go there.
So much volume.
Prep
Squat
Worked up to 275 for an easy single.
Bench
Worked up to 205, paused. Hope to hit 255 on Saturday
Deadlift
375
NOTES: Will probably do a neural charge session tomorrow and Friday to prepare for the meet Saturday. I hope to hit:
Squat: 335-355
Bench: 245 should be cake, but 255-265 would be nice
Deadlift: 475 will make me one happy man
Total: 1050.
[quote]mmatt wrote:
So much volume.[/quote]
TOO much volume!
But hopefully it will pay off and I will beast out. I’ve been slacking in the volume department for a while, so I think it’s the kick in the rear I need
Meet Results
(this is probably my 2nd time doing the Olympics lifts so please ignore haha)
Power Snatch
1st: 105 PR
2nd: 115 PR
3rd: 135 miss. Locked it out but had to press the last portion
Power Clean and Jerk
1st: 135
2nd: 155
3rd: 175 miss. Cleaned it but almost lost my head on the jerk lol
Fat-Bar Clean to Strict Press
1st: 135
2nd: 155
3rd: 165 PR what a grinder!
Squat
1st: 295
2nd: 325 PR 10 lbs
3rd: 350 miss
Bench
1st: 235
2nd: 250 PR
3rd: 260 miss
Deadlift
1st: 405
2nd: 445
3rd: 475 PR 15 lbs and much smoother
Total
1050 Beat my goal of May 2012 by 50 lbs!!!
NOTES: What a great/fun day!!! Not much to comment on but I have to head to now so no time. I wanted a 1050 total and was pumped to get it exact
GVT
Chest/Back
A1) Flat Bench
(190 X 5) X 10
A2) Chins
(BW X 5) X 10
B1) Incline DB Press
65 X 8
65 X 8
70 X 6
B2) DB Rows (strict, not Kroc like normal lol)
100 X 8 (last few were sloppy)
90 X 8
90 X 8
NOTES: Bench stayed pretty strong from set 1 all the way to set 10. This was pretty tough though. I really like the change in volume. I’m sticking with this for at least six weeks (2 full cycles) and decide from there if I stick with it or change things up.
LOL, we both did dumbbell rows today. What a coincidence (well, not really; just a fun fact). 
Good job at the meet bud
GVT Day 2
Legs
A1) Squat
(245 X 5) X 10
A2) Seated Leg Curls
(100 X 5) X 4
(110 X 5) X 6
B1) Leg Press (weight per side)
5 plates X 8
5 plates X 8
5 plates X 10
B2) Lying Leg Curls
70 X 8
70 X 8
70 X 8
NOTES: So, GVT absolutely sucks (in a good way) lol. But, it also sucks because I get kids always coming up to me “Can I work in?”. It onyl sucks because if they take their sweet time, I miss my rest interval. Tomorrow is an off day, and Thursday is arms! Haha
[quote]xjusticex2013x wrote:
LOL, we both did dumbbell rows today. What a coincidence (well, not really; just a fun fact). :P[/quote]
Lol, I do like my rows
[quote]mmatt wrote:
Good job at the meet bud[/quote]
Thanks a lot, man. It was a good time
GVT Day 4
Arms
A1) CGBP
(185 X 5) X 10
Pretty explosive from first to last set (vid of last set)
Last set of CGBP
A2) Strict BB Curls
(80 X 5) X 10
B1) Triceps
Decline CGBP 185 X 6 (hit the catches twice so I stopped. I just don’t care for this exercise at all)
Cable Pushdown 140 X 8, 160 X 10 (all reps had 4 second negative)
B2) Incline Hammer Curls
40s X 7
40s X 6
40s X 6 2 cheated reps
NOTES: Pretty solid pump. I’m happy because a couple of weeks ago I had troubles with 185 X 5, so I figured it was just an off day. Turns out, it was
GVT Day 6
Chest/Back
A1) Incline BB
(185 X 5) X 9
185 X 4
DAMN! Lol, spotter had to help on the 5th rep.
First set, 185 X 5
A2) Neutral-Grip Chins
(BW 15 X 5) X 10
B1) Flat DB Press
60 X 8
70 X 7
80 X 5
Wow, 10 sets of incline really hurt these. My best is 90 X 7
B2) Kroc Rows
115 X 8
130 X 8 PR (vid)
115 X 8
Probably need to start using straps on these.
130 X 8
NOTES: GVT is kicking my *ss lol. I like it. I wasn’t sure what weight to use on incline, and thought 185 would be tough. It was lol, I didn’t think I’d get as many sets of 5 but I almost got all 10. Trab-bar deads tomorrow. It’s gonna suck
GVT Day 7
Legs
A1) Trap-Bar Deadlifts
(355 X 5) X 10
1st Set
10th Set
A2) Lying Leg Curls
(135 X 5) X 4
(145 X 5) X 6
B1) Glute Ham Raise Machine
BW X 8 X 3
B2) Leg Extensions
90 X 8 X 3
NOTES: I wanted to cry today haha. This is pretty much how I could imagine hell to be like. I’m not looking forward to the next 5 deadlift sessions on the program. Skin started to peel off on the 9th set, so I was forced to use straps for the first time
What’s GVT?
[quote]xjusticex2013x wrote:
What’s GVT?[/quote]
German Volume Training, by Charles Poliquin
charlespoliquin.com/ArticlesMultimedia/Articles/Article/261/
A_Look_Back_and_Ahead_at_German_Volume_Training.aspx
GVT Day 9
Arms
A1) Decline CGBP
195 X 5 X 4
205 X 5 X 3
215 X 5 X 2
225 X 4
Started out a bit too light. This averages out to be 205 so I’ll use that as my base weight to increase for the next session.
A2) Alternating Hammer Curls
(50s X 5) X 10
B1) Cable Pushdowns
150 X 8
170 X 8
Stack (190) X 6
B2) EZ-Bar Preacher Curls
60 X 8
70 X 8
80 X 5
NOTES: This feels like a joke compared to deadlifting or squats on GVT
GVT Day 11
Chest/Back
A1) Bench
(205 X 4) X 10
Last set
A2) Chins
(BW 25 X 4) X 10
B1) Low-Incline DB
70 X 8
70 X 8
80 X 8
B2) Kroc Rows
110 X 8
120 X 8
130 X 9 PR
NOTES: All bench reps were explosive, from start to finish. This is awesome because not long ago my best was a tough 7 or 8 with this weight.
Happy Turkey Day!
GVT Day 12
Legs
A1) Squat
(260 X 4) X 10
1st set
10th set
A2) Lying Leg Curl
(140 X 4) X 4
B1) DB Carries up Stairs (~12 steps each leg)
80s for one carry
80s for one carry
80s for one carry
B2) DB RDLs
80 X 8
80 X 10
80 X 12
NOTES: This session was yesterday but I will unable to post due to traveling and family stuff. Tomorrow is also my 21st birthday. A lot of people are out of town with their family for holiday break still, so I’m not sure if I’ll be hitting the bars or anything tonight. I’m kind of glad though, because I visited some family last night and my older brother and my uncle and I had a few drinks. I never drink so I’ve been feeling like crap all day, would rather not feel like this tomorrow since I have a lot of school work and have to hit the gym
Advanced GVT Day 14
21st Birthday!
Arms
A1) CGBP
195 X 4
(200 X 4) X 4
(205 X 4) X 5
A2) BB Curls
(90 X 4) X 10
B1) Cable Pushdowns
170 X 8
190 (entire stack) X 8 PR
150 X 8 (better ROM)
B2) Incline Hammer Curls
40 X 7
40 X 8 (cheated last rep)
40 X 7
NOTES: Nice birthday session. Had my first legal beer an hour after. Got a burrito from Chipotle, with a Dos Equis to wash it down. How could the day get any better than that
Happy birthday man. You’re probably warranted to do SRC’s today due to it.