1/13/15
Chest and Lats GVT
Incline DB Press super set with DB rows
10x10 each
1/14/15
Shoulders and Traps GVT
Arnold press super set with BB Shrugs
10x10 each
I was thinking about how fast that wood splitting guy was and maybe all the cardio he got from hacking logs helped build that speed. Doing the chopping consistently probably builds incredible, explosive strength as well as endurance. The dude I knew was fast too but I donāt know his numbers. He was a natural sports superstar and I think he derived that from hard labor-chopping wood as a kid and teen.
[quote]gorillavanilla wrote:
I was thinking about how fast that wood splitting guy was and maybe all the cardio he got from hacking logs helped build that speed. Doing the chopping consistently probably builds incredible, explosive strength as well as endurance. The dude I knew was fast too but I donāt know his numbers. He was a natural sports superstar and I think he derived that from hard labor-chopping wood as a kid and teen.[/quote]
You may be right. He never lifted, but he was just as jacked as some of the pics you see on here of guys in the BB section. I am sure genetics played a part too, but to be as big and defined as this guy was takes more than just genetics.
I am finishing up my last week of German Volume Training. My plan for the rest of the year is to rotate between some form of high rep BB type of work and some form of PL type of work every 6 weeks or so. I may switch up in the fall and do some specialization like I did last year if I get the itch to reach a certain goal. My plan for the next 6 weeks is going to be a return to CTs layers stuff. My intended split will be:
Mon: SGHP
Tue: Bench
Wed: Squat
Thur: OHP
Fri: SGHP and Deads (rotate every other weeek)
Sat: Bench
Sun: Off
I will work in some direct arm stuff during the week here and there.
The GVT Gun Show
DB curls
Super set with
Standing tri ext
10x10
I was joined by my 9yo competition cheerleader. She did dads workout but used 5lb plates and only did 3 sets. She worked in some coloring between sets and asked many many questions, normally in the middle of my sets.
Using the coloring as active rest is HARDCORE!
[quote]MattyXL wrote:
Using the coloring as active rest is HARDCORE![/quote]
Haha. It was old school Crayola too. The big box with the built in sharpener.
Saturday morning conditioning:
Tabata-ish complex: balls to the wall for 1 minute and rest for 1 minute.
Power snatch - Power clean - Overhead Squat
I think I got 4 rounds in before I called it a day.
01/19/15
SGHP
Worked up to 255 on my ramp and had to quit due to a leg injury. It was fine on the way up but I was unable to control the weight coming down. Sharp pain all up the outside of my lower right leg. Curious. I hope it clears up before Wednesday for squatting. I was so pissed that I couldnāt do the high pulls I just quit. I guess I could have done some rows or something. Oh well.
Bench Press from Pins
Ramp to 3rm of 255
Clusters with 255
7 reps
6 reps
4 reps
Hard 5 with 190
Squat from pins
Ramp to 3rm of 365
Clusters with 365
8 reps
6 reps
5 reps
Hard 5s with 295
Standing calf raises x 100 total reps
Seated top half OHP from pins
Ramp to 3rm of 215
Clusters w 215
10 reps
9 reps
7 reps
Hard 5s w 185
Some ab stuff for 100 total reps.
I rested too long after my first cluster set and it threw my reps off. Shouldnāt have gotten that many.
SGHP
Ramp to 3rm of 255
Clusters w 255
9 reps
8 reps
6 reps
Hard 5s w 225
Hammer Curls
3x10
01/26/15
SGHP
Ramp to 3 rm of 255
Clusters with 255
10 reps
8 reps
7 reps
Hard 5s with 225
DB curls 3 x 10
Incline BP from pins
Ramp to 3rm of 235
Clusters w 235
8 - 7 - 7
Hard 5s w 205
Traveling for business. Hotel fitness center. Lots of treadmills, stair steppers and televisions with a few dumbells and machines. I must admit the DBs were a pleasant surprise. Did the best I could.
Leg extensions
5 x 10 w 100?
RDL with DB
5 x 10 w 50s
Trying to decide if I want to fool with it again this evening. I guess I can do shoulders. They have DBs up to 50s and some kind of shoulder press machine.
Back home. I missed my power cage.
Push Press - front
Ramp to 3RM of 175
Clusters w 175 - 8, 6, 5
Hard 5s w 145
3 sets of tri ext super set with db curls x 10 each.
SGHP
Ramp to 1rm of 295
Clusters w 265: 7-7-6
Hard 5s w 225
Bench
Ramp to 1rm of 275
3x3 with 245
3x5 with 215
I didnāt use pins so no clusters and hard 5s. Still short rest periods between sets.
Some ab stuff
Some biceps
Squat from pins
Ramp to 1rm of 435
Clusters w 385
7-6-4
Hard 5s w 315