12/24
week 2 speed
squat
315 pause
315 x 5
bench
275 paused
deadlift
365 ← form
12/26
felt really good today, squats were insane grind but faired ok in other lifts
squats
425 x 5
incline bench
275 x 5
deadlift
505 x 5
12/29
week 3 volume
squats were good, fast
bench - gonna stay in 8 to 10 rep range for a bit, 245 felt heavier that 275 after first set
assistance - felt strong, very happy with the double paused squats
squat
365 x 3 sets x 5
good mornings belt less
225 x 2 sets x 12
double paused belt less squats 5 seconds bottom and middle
245x 1 rep
295 x 1 rep
335 x 1 rep 20 pound pr
bench
275 x 8 pr
245 x 8
225 x 8
beltless straight leg deadlifts
315 x 2 sets x 12
week 3 heavy
worst day on this cycle by far only managed a single at my prescribed 5rm weight, definetly not recovered
took a step back and made a plan
-run bill starrs 5x5 advanced so i can avoid a deload(very light first week of the program) and make a run at a 455 beltless, wrapless 5rm
-
after a 4 week cycle of that im gonna switch to my first cycle of german volume training and hit an aggressive weightloss with a goal of 20 pounds over a month
-
so hopefully after that i can get back on the bill starrs 5x5 advanced or texas method and run it until i hit a 500 5rm belted no wraps @ around 280, in which i will then run korte’s 3x3 with mild weightloss to try and hit a 600 wrapped squat @275 for a meet in july.
plans are nothing but outlines but besides my squat, in the past year my lifts have moved rather slowly because i didnt have a good plan on my training. I just keep pushing frequency until i realized i hadnt hit a set over 3 in 3-4 months and my 5rm on all lifts was the same as when i had maxes of 100 pounds less.
thoughts? i knowc theres probaly better high volume programs out there besides gvt but i havent done more than one assistance excercise in a workout in like a year+ so i think ill have huge hypertrophic response to that training
week 1 day 1
felt a little slow today but speed definetly picked up towards the end of my sets,first set of ten in a long time
bench
190 x 5
205 x 5
220 x 5
235 x 5
250 x 5
275 x 1
squat
really tried to push tempo on these, definetly not something im used to
325 x 4 sets x 5 - 1 to 2 minute rest
after long rest 325 x 10 pr i think
good morning
245 x 2 sets x 8
row
felt tired so just did my rediculously low weighted rows in one set
155 x 25
week 1 day 2
sore as shit, reps were not really moving well but the singles i hit after each one were some of the fastest ive ever hit
squat
285 5x5
275 paused
315 paused ← fastest ever
bench
245 5x5
255 pased
275 paused ← very fast
deadlift
sumo 365 x 5 slow
conv 365 x 5 ok
ed coan stance 365 3x5 ok
ed coan 405 x 1 really fast
week 1 day 3
felt decent today ,having some weird bicep thing going on where there pumped when i squat, not really sure what thats about
squat - pause last rep of each set
275 x 5
295 x 5
315 x 5
335 x 5
355 x 5
bench
245 x 3 sets x 5
315 x 5 paused with slingshot
gonna throw in the slingshot after every bench session
monday hit 315 for 5 for the remainder of the cycle
wednesday 315 for a single
friday try to hit a 5-10 pound pr each week
I ran bill Starr last summer. More challenging than it looks once weights go up.
Ppl seem to have good luck overloading w. Slingshot. Give it a try and let us know…
sorry barbedwire i had to bitch out of the bill starr…for now
i started to get sick and trying to keep up with the fast pace progressions was just not gonna happen.
since im really out of shape right now as well as being sick i just called bill starrs and decided to run my gvt for a bit and then get back on the 5x5 grind
first week and a half of german volume was hell.
//////////////////////////////////////////////////
week 1 monday
squats with heels on a 2x4
185 10x10 ← QUADDDDSSSSSSS
supersetted with leg extentsion
100 10x10
bench work up to weekly paused single
275
sling
325 x 5 paused
bench 10x10
185
supersetted with rows
185
//////////////////////////////////////////////
week 1 wednesday
bench work up to weekly paused single
275
sling
315 x 1 paused
skull crush
95 10x10
supersetted with curls
95
lat pull
125 10x10
supersetted with front raises
30
///////////////////////////////////////////
week 1 friday
goodmornings
135 10x10
supersetted with leg curl
50 10x10
bench work up to weekly paused single
275
sling
335 x 1 paused
bench 10x10
185
supersetted with rows
185
///////////////////////////////////////////
week 2 monday
squats
255 5x10
supersetted with leg extentsion
135 5x10
bench work up to weekly paused single
285
sling
335 x 5 paused
365 x 1 paused
bench 5x10
195
supersetted with rows
195
///////////////////////////////////////////
week 2 wednesday
goodmornings
155 5x10
supersetted with leg extentsion
145 5x10
bench work up to weekly paused single
285
sling
315 x 1 paused
skull crush
105 5x10
supersetted with curls
105 5x10
//////////////////////////////
after the first week i was cramping in my hamstrings all weekend, so i kind of had to alter the program on the go because i coulda barely squat on monday, so basically i moved friday barbell movements to wednesday so monday has a 5 day rest period before hand
my weights is down to 292 from 301 at the start of program, im only taking in <50 carbs per day so its a really struggle getting this thing done
with all the bad in the last couple weeks one thing i can say is that since i tried to push rest periods on the gvt i feel like my workload is increasing from workout to workout
main gvt goals
315 x 10 x 10 squat
225 x 10 x 10 bench
225 x 10 x 10 good morning
ps taking my deadlifts easy until i can get my wrapped squat up to 6 plates-600, as painful of a deciision this was for me to make, deadlifting even moderatly heavy on squat based programs just isnt a recipe for success with me
week 2 friday
bench
285 x 1
sling
365 x 1
shrugs 315
10x10
supersetted with
rows 195
10x10
lat pulls 120
10x10
supersetted withlat raises 20
10x10
week 3 monday
gettin sick, down to 284
squat
275x5x10
bench
weekly single 295
slingshot 315x9
10x10 with 205
supersetted with
10x10 rows 205
week 3 wednesday
starting to incorporate half squats back in to get ready for deadlifts and wrapped squats
also was extremely sore from monday so didnt superset good mornings so i plan on going in tommorow for curls and extentsions
weights down to 284 this morning
beltless half squat w/ red band doubled up (65 pounds tension at top)
405 bar weight x 5
455 bar weight x 5
500 bar weight x 5 pr
good mornings
185 x 5 sets of 10
bench
295x1
sling
315 x 1
skull crushers 10x10 115
supersetted with 10x10
curls with 115
week 3 friday
hit a pr on half squats today, never had a squat feel this heavy,and i still managed 50 pounds under my pause pr for some fast ass reps so im gonna say the volume work is definetly paying off
beltless half squats
405 x 5
475 x 2
525 x 2
545 x 2 pr
pause squats
315 x 1
365 x 1
405 x 1
bench
295 x 1 paused
335 x 1 t&g
shrugs 10x10
325 supersetted with
225 rows
lat pulls 10x10
135 supersetted with
lat raises 30
week 4 day 1
half squats paying off, killed it today absolutely murdered it, within the next full cycle of gvt and deepsquatter after this one I WILL be at a 585-600 pound squat no doubt
squats
felt light, i felt like crap puked before during and after these sets
315 x 10 reps x 5 sets 40 pound pr
545 half squat x 1
bench
felt drained after squats but still murdered this
305 daily single
sling
325 x 7
feet up bench
225 x 10 x 10 20 pound pr, 80 rep volume pr
while I did not get the full 10 sets of squats I think in future rounds of gvt I will simply add a set because 10x10 was just not needed right now. so next cycle will be 6x10 then 7x10 and so on. on top of me not doing all 10 sets of squats i dropped the supersets after week 2 or 3 so basically I’m just using the gvt as a template to really build my below average workload this year.
the cycle calls for one more week but I hit my goals so the plan is to coast the rest of the week, hit wrapped squats next monday and coast into the following week to take a another run at deepsquatter and see what happens.
week 4 day 2
half squats
double up blacks
500x3 top set
bench
315x1 paused
315x2 t&g
skull crushers
supersetted with curls
135x10
115x12
115x12
115x25 ← how a man does a superset
good mornings
225x5x10 pr
hit my final goal with the gvt today so should be hitting some sort of heavy squat on monday
Definetly digging the half squat first thing each lift, even if things feel really heavy after these is all feels normal
half squats
doubles up to 585 beltless pr
pause squats
275x1
315x1
365x1
405x1
bench
normally just doing daily singles but it moved today even tho it felts slow
315x2 pause
sling
365x2 pause pr
lat pulls superset with reverse flys
5 sets x 25
100 and 30
shrugs
315x50 dropset
225x50
lat raise superset with front raise
30 and 30 10x10
Pumped for a deload this week I have been in soreness in the my legs for the past month,worked up in the new lilliebridge wraps went alright my hamstrings were basically none existant today, bench felt good and slow definetly gonan benefit from speed work this week
squats
wokred up to 615 half squat beltless pr
workup to
315 paused
405 paused wraps
moved pretty slow but is to be expected
bench
worked up to 335 paused pr
385 sling pr
405 hold 10 seconds
Back in the tnation game
Bench Pr’s
365 close grip paused
385 bench paused
405 sling paused (2 months ago)
military (3 months ago)
225x5
245x1
Squat
495 paused
545x2 wraps
Deadliftr
620, 700 to my knees
5 inch block 650
3 inch 585
rack pull bottom knee 700
Summary of training lately
Quit squatting to experiment with deadlift and bench only about a month ago. Loving the results block pulls going up daily. Bench is basically bulgarian. Daily Single mon wednesday friday plus 3x10 close grip 10 seconds rest plus jm presses. Running bench rts rpe intermediate as of next week, hoping to make a push towards 405 bench. Deadlifts are daily 3 inch block pull mon wed fri. 5x3 deficit or block pull and 3x10 hack or front squat on monday and friday. Wednesday is 5x1 speed work on deficit and blocks.
Summary: Bench is crazy right now, 10-20 pounds prs every month
Deadlift: 700 is close, gotta get to 7 bills on 5 inch blocks and I think ill be there.
Squats: basically quit squatting except for fronts which are like 45 percent of my regular squat. Not good. Plenty of work to be done on those. I get much more leg work out of the occasional leg curl and lunge than squatting ever did simply because my form is so bad
Weight is sitting round 3 bills. Turn 20 in a few weeks.
6/10
deadlift
500x1 fastest single ever
deficits
3inch
405x 5 sets x 1
6 inch
315x1
365x1
405x1
455x1
475x1 pr
bench
315x1
335x1 felt shitty
315x1 close grip
335x1 close grip
365x1 close grip 50 pound pr out of no where, everything felt heavy as all hell today
245 3x6 cluster (10 second rest between sets)
pulls up
3 sets of 10 half reps
2 sets of 5 full
chest supported rows
2 plates
3x10
6/12
Deadlift
5 inch block
545 top single , moved fast but fatigued from wednesday a little
working with a neweddy gant(grant?) style footplacement for increase lockout
5 inch block hack squats
275 3 sets x 10 new movement gonna be working with this for a while
hamstring curls one leg
70 3 sets x 10
bench
345 dail single
255 3x5 10 second rest between sets
Random wave of deadlift came thru this week after taking some extra recovery last week
6/14
4 inch block pull
315x1
405x1
495x1
565x1
625x1 20 pound pr
665x1 60 pound pr
bench all paused
wider grip
135x10
185x10
225x1
255x1
275x1
295x1
315x1
grip in
315x1
335x1
sling
315x4
bench
295x4
3 second paused wide grip
265x5
snatch grip 4 inch block beltless
315x3
315x3
365x3
405x3
455x3
505x1 5 pound pr
575x1 75 pound pr
pendlay rows
225 3x10
cheat rows
275x20
situps with 15 pound bar feet straight
3x10
6/16
bench wider
135x10
185x10
225x1
255x1
275x1
295x1
315x1
close grip(next to smooth part
315x1
335x1
225x5 spoto 3 second pause
255x5 spoto 3 second pause
situps with 15 pound bar
3x10
6/17
supposed to be a speed day
4 inch block pull
315x1
405x1
495x1
565x1
605x1
645x1
385 5 setsx1 regular pull in squat shoes
deficits beltless
315 3 inch deficit
315 6 inch deficit
405 6 inch deficit
485 6 inch deficit 30 pound pr
505 6 inch deficit 60 pound pr
505 8 inch deficit 100 pound pr
cheat rows
295 3setsx10
situps with 15 pound bar
3x10
i dont know about people not getting much out of to much large deficits. Maybe its my rounded over style but this is getting rediculous with the gains. Feel like I can pull any weight off the ground right now