2/4/15 Squats
1)Squats
225x3
250x3
290x6 (PR),x2,x2
3a) GHR
10 sets of 9
3b) Ab Circle On Rings (Each Way)
10 sets of 12
4a) Bulgarian Split Squats
35’s x7,x7,x7,x7,x7
4b) Back Extension (Rounded Back for Glute Emphasis)
30 x12,x12
40 x12,x12
60x12
2/5/15 Overhead Press
Since I was in my garage gym I didn’t have access to good DBs so I did my 10x10 with a barbell
2a) Barbell Overhead Press
80 for 10 sets of 10 (Crazy pump from this)
2b) Barbell Rows
135 for 10 sets of 10
3a) Front Raises
10 for 10 sets of 10
3b) Lateral Raises
10 for 10 sets of 10
3c) Face Pulls
35 for 10 sets of 10
Shoulder were absolutely fried from all the barbell pressing which is why I used such light DBs for the raises.
2/7/15 Deadlift
Deadlift with 2 chains (40-50 pounds at the top)
310x3
355x3
400x3,x2,x1
Took the chains off
400x1,x1,x1,x1
Deadlifts
240 for 10 sets of 10
3a) GHR
10 sets of 9
3b) Side Bends with KB (each side)
62 for 10 sets of 10
This might have been the most difficult training session I’ve ever endured. Deadlifts alone took like an hour and a half. Only 1 more week of high rep deadlifts lol
2/8/15 Accessory
Finishing the accessory for my deadlifts
1a) Bulgarian Split Squats
35 x7,x7,x7,x7,x7
1b) KB Swing
70 x10,x10,x10,x10,x10
2a) Biceps
10 sets of a lot of reps
2b) Triceps
10 sets of a lot of reps
Did a different type of curl or tricep exercise every two rounds. I like to have fun with my arm training.
I’ve also found that doing these split squats and swings after the heavy deadlifts actually feel really good. Idk if they’re actually aiding in recovery, but I feel good doing it, particularly going deep on the split squats and stretching that hip.
2/9/15 Bench
Thus begins the last week of German Volume Training
Bench/supersetted with 3 rope pullups
165x5
185x3
210 for 10 sets of 1 (Definitely a volume PR; most of them weren’t grinders so I was pretty happy)
DB INcline Press
*The DB handles at this gym were thick gripped for the 55’s, so I think that played a role, plus 10 singles at 210 kinda killed me)
55x10,x10,x10,x10,x9,x9,x9,x8,x8,x6,x6,x5
Deadstop KB 1-Armed Rows
106LB KB for 10 sets of 6 each arm
4a) KB Chest Flys
26’s x15,x15,x15,x15,x15
4b) Lat Pulldowns
70x20,x20,x20,x20,x20
5a) Hammer Curls (Each arm)
20 x25,x20,x15,x10
5b) Tricep Pushdowns
35x25,x20,x15,x10
2/11/15 Squats
Squats
240x5
270x3
305x5 (really happy with this beltless PR) followed by 5 singles
High Bar Squats
180 for 10 sets of 10. This was brutal, I’m so happy I’m done with the squatting portion of this lol.
Glute Ham Raises
10 sets of 10
Really happy with this, because 6 weeks ago, 10 sets of 5 was really hard. THe progress has been crazy.
I was dead after this. I’m going to go in tomorrow and finish my accessory work. I had worked 17 hours the previous day and I think I had the flu today (Just started working in an elementary school). All that in mind I still got that PR. Real stoked about that. 2 more days!
2/13/15 Press
Press/supersetted with 3 pullups
115x5
130x3
145x1
Push Press 145x3x3x3
Barbell Overhead Press
80 x10,x10,x10,x10,x10,x9,x8,x7,x7,x7,x6,x6,x5,x5
Chest Supported KB Rows
53’s x10,x10,x10,x10,x10
44’sx20,x20,x20,x20,x20
4a) Front Raises
15 for 10 sets of 10
4b) Side Raises
15 for 10 sets of 10
4c) Face Pulls
35 for 10 sets of 10
2/14/15 Deadlift
Deadlift with 40 pounds of chain
335x5
380x3
425x1,x1
No Chains 425 x1,x1,x1,x1,x1,x1,x1,x1
-This was brutal. Literally took me like 90 minutes. I was still getting over what I think was the flu, so i was happy to have done what I did.
Deadlifts
245 for 10 sets of 10. Again, this was awful. The rest periods make it gruesome.
Had to cut it here and head to work. Far and away the toughest session of the 6 weeks, and perhaps of my life.
2/15/15 Accessories
Came in to finish my deadlift accessories and hit some arms
1a) GHR
10 sets of 10
1b) GHR Sit-Up
10 sets of 10
1c) KB Side Bend
62’s for 10 sets of 10 each side
2a) Bulgarian Split Squats
35 x8,x8,x8,x8,x8
2b) KB Swings
70 x10,x10,x10,x10,x10
3a) Biceps
10 sets of over 10 reps
3b) Triceps
10 sets of over 10 reps
10X10 deadlifts would leave me sooo wrecked. how do you like the GVT variation?
Yeah every deadlift and squat session was tough, regardless as to how light the weight was. Overall, it was fun. Something different than what I was doing so it was nice switching it up. In the 6 weeks I did this, without changing up the diet at all really, I lost like 6 pounds while seeing noticeable gains in muscle. Strength started to fall off towards the end but I’m currently deloading this week and hoping that the strength rockets back up. One thing’s for sure, I won’t be doing any sets above 3 reps for awhile after this haha