T Nation

Life After GVT


#1

Hi Guys,

I am really interested in hearing some feedback on this new strength training split I am after coming up with.

Monday
1. Deadlift
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
2. Chin-ups
â?¢ 3 sets failure â?? 2mins rest between sets
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

Wednesday
1. Flat Bench
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
2. incline bench press
â?¢ 3 sets, 1.30 mins rest. 8-12reps
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

Friday
1. Squat
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
Assistance work â??
2. Overhead Press
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

  1. Lateral raise
    3 sets 10-15 reps

5kg loading after completion of eack week for upper body only if full 5x5 has been completed.
5kg-10kg loading on lower body only if full 5x5 has been completed.
Start off 70% of 1 rep max.

Continue for 12weeks.

Add assistance work if needed.

I have just completed a modified 12 GVT program and now looking to build up my strength over the winter.

Modified GVT went like.

1st four weeks Monday-Bench:10x10 barbell curl 10x10
Tuesday-Bent Over Row:10x10 skullcrusher 10x10
Thursday-Overhead Press:10x10 side lateral raise 10x10
Friday-Squat: 5x5 various

2nd four weeks repeated but with 8x8 and weight increase

3rd for weeks repeated but with 5x5 and weight increase.


#2

Depending on your level of development, standing OHP after squatting would be a tough sell. If you really want to pair the two, you could try doing seated OHP.

Why not just run some variant of 5/3/1?