All that volume is a credit to your conditioning. I think 10x10 would kill me right now!
FRI 10x10
No fancy warm up, just squats
BOX SQ
135 x10
225 x10
275 5x10
225 5x10
Legs were too fried to do anything else. Realized I neglected arms all week, so I trained them with a buddy.
Weighted dips
BW 2x10
45 x10
45 + 25 2x10
SS
Hammer curl
40 2x10
45 x10
DB ext - seated behind the back
Not really sure what these are called, first time doing these and really liked them
70 x10
80 2x10
SS
Incline curl
35 x10
30 2x10
Sweet little arm session.
Maybe if I stick to the 10x10 for another couple of weeks I’ll see some extra growth? Has anyone else tried this program?
[quote]Apostate wrote:
All that volume is a credit to your conditioning. I think 10x10 would kill me right now! [/quote]
Dude, it is not easy, at all, I’m not that conditioned. It is more of a mental game than anything. I was ready to quit after my 4th set of squats today. 5x10 is even hard for me. You could do it, just pace yourself.
In order of difficulty, for me:
- deads
- squats
- bench
- OHP/seated
I guess the more compound a movement is then the harder it is to complete the 10x10. I would guess that as long as you are eating for it then a routine like that would make you bigger. I am sticking to my 5x10 BBB accessory work. There is no way I would want to double my volume there!
Also, I saw you skipped your lower body warm up. That reminded me that I posted what I do for mine in my log here since you asked. Let me know what you think. It is nothing fancy, but seems to get it done.
MON 8-9-10
Another week of German volume training
DeFranco upper warm up
DB (John Parillo) incline bench
warm up
30x10 50x10
work sets
60x10 70x10 80x10 90x10 80x10
70x10 60x10 50 3x10
BB rows
115x10
135x10 155x10 175x10 195x10 215 2x10
195x10 175 3x10
Incline fly
40x12
50 2x10
HS iso-lat pull down
1 plate + 25 x12
2 plates + 25 2x10
2 plates x10
Foam roll & stretch
1 minute rest periods for all sets
This took me 1.5 hours to complete. I was surprised considering it was only four lifts
This workout was easier than last weeks
I really like the Parillo arched bench, more chest activation
I’ve decided to try the program for another week, and will determine how I’m feeling after this week if I will continue it or not. I need to put in at least a month of a new program to determine its effectiveness anyway. Also, no deads this week. That was way too much volume for squats and deads in one week.
TUES gun show
Close grip BP
95x8
135x8
155x8
185x8
205x8
185 3x8
SS
Hammer curls
20x10
50 4x8
DB ext - seated behind head
80x8
90 2x8
80x8
SS
Incline curl
35 4x8
Stretching
Stepmill x15 mins
Decided it was too much volume to train arms with shoulders, since I’ll be doing more exercises to bring my shoulder width up
THUR
Joe D lower warm up
Hack SQ
warm up
1 plate 2x10
work sets
2 plates 10x10
Legs were fried and are VERY sore today
HS leg ext
55 x10
65 3x8
Calves and tibia
FRI
Joe D upper warm up
DB seated OHP
warm up
25x10
40x10
Work sets
50x10
70x10
80x10
60 3x10
50 4x10
Side laterals seated
25 3x10
SS
Rear lateral machine
110 3x10
BB shrug
315x15
365x15
405x15
Completed in an hour. Rest periods at a minute or less. I have noticed a big improvement in my conditioning from last week.
Upped my protein intake last week from 200g to 300g and I am recovering faster
I take 30g of waxy maize and 50g of protein before training
30g of waxy maize and 4-6 scoops of xtend during
PWO same as prework out
The waxy maize also has added BCAAs
MON
German volume training - Week 3 - about 1 minute rest periods for all sets
DeFranco upper warm up
DB (John Parillo) incline bench
warm up
30x10 50x10
work sets
70x10 90 3x10 75x10
65x10 55 2x10 50 2x10
BB rows
warm up
115x10
135x10 155x10 175x10 195x10 215 2x10
175 4x10
Incline fly
50 x10
55 x10 x8
HS iso-lat pull down
2 plates + 25 3x10
Stretch
Stronger than last week and a faster workout
Looks like you are getting used to the volume and rest periods. Any ideas when you will head back to 5/3/1?
TUES gun show
Close grip BP
95x8
135x8
185x8
205 4x8
SS
Hammer curls
20x10
45 4x8
DB ext - seated behind head
80 4x8
SS
Incline curl
35 4x8
Seated calves & tibia
Stretching
[quote]Apostate wrote:
Looks like you are getting used to the volume and rest periods. Any ideas when you will head back to 5/3/1?[/quote]
Sup playa,
I’m going to run this for 4-6 weeks and then drop down to 10x6, because I am getting stronger each workout and am putting on some size. When are YOU going to try THIS? (:
My focus is still on building strength. I think I get enough volume in with my boring but big sets to get some growth going. I have put more than 10lbs back on since getting serious again so something must be working! I am interested to follow this and see how it works for you though. I am glad to see that you will be running it for a while. I think you have to fun a program for a decent amount of time to properly gauge its effectiveness.
FRI
Joe D upper body warm up
DB seated OHP
warm up
30 x10
50 x10
Work sets
85 x10
70 3x10
60 3x10
50 3x10
Side laterals seated
30 2x10
35 2x10
SS
Rear lateral machine
110 2x10
120 x10
130 x10
BB shrug
365 2x15
405 x15
Mucho stretching
I had to have my buddy hand me the left 85lb DB after I got the right DB in position. They get hard to throw up after you reach a certain weight, and it drains some strength that could be used for pressing
Again…stronger than last week
[quote]Apostate wrote:
My focus is still on building strength. I think I get enough volume in with my boring but big sets to get some growth going. I have put more than 10lbs back on since getting serious again so something must be working! I am interested to follow this and see how it works for you though. I am glad to see that you will be running it for a while. I think you have to fun a program for a decent amount of time to properly gauge its effectiveness. [/quote]
That’s some great gains, man. I’m about 208 now, so I’ve put on a few pounds since I upped my protein and started this program.
So how do you find the seated DB press compared to military press. I always found that I could get a better ROM with DBs. It is funny I was skeptical about all the overhead pressing in the 531 program at first. Now I love it!
Well, I haven’t really done much seated OHP with DBs, so that’s why I decided to use it instead of standing. I guess if I had to compare the two I would go with standing for safety reasons, because the DBs, when seated get too heavy to throw into position on my own. However, I do feel I get a better range of motion with DBs and it hits all three heads better…but I can go much heavier standing. Six of one, a half dozen of the other…
Whup how often are you lifting these days? Updates are getting sparse. I need my fix boo.
Nice lifting man. GVT takes some guts to do.
SUN Week #4 of GVT - About 1 minute rest periods for all sets
DeFranco upper warm up
DB (John Parillo) incline bench
warm up
35x10 50x10
work sets
70x10 90 2x10 75 3x10
65x10 55 3x10
BB rows
warm up
95 2x10
155x10 175x10 195 4x10
175x10 155 3x10
Incline fly
50 3x10
HS iso-lat pull down
2 plates 3x10 - squeeze every rep at the bottom
Stretch it out and foam roll upper
Back from 8 days off and very happy to lift heavy shit from the floor, set down and repeat
Last week of GVT too. Probably moving to 10x6, haven’t really decided on a rep scheme yet
[quote]grettiron wrote:
Whup how often are you lifting these days? Updates are getting sparse. I need my fix boo.[/quote]
Hey playa,
I had to take a week off. I had an archaeological survey to do all last week in the mountains, anywhere from 9,500 feet to 12,500 feet in elevation. Too tired from hiking 4 miles per day for any kind of training. Had a blast though and found a 12 sites.