Ay Gee Vee Tee - contains videos (NSFW - manly glutes)

Day 36

Push/Pull:

Shoulder still appears to be responding well to the physio work as well as the rehab work I've researched, and self administered - things are going in the right direction.

Last week I tweaked my form, and did 115kg, but I felt confident that I could go up to 120kg for 10*4. And... yup. Flew up. 40 reps at 120kg! :cool:

Bench:

Bar*lots
60*10
70*8
80*8
90*8
100*8
10*4*120kg

3rd set of 10, 4*120kg reps:


BOR 10*4*90kg
Plate Press ups 4*8*40kg
Invert rows 4*8*BW+25kg chain

Volume (excluding warm up): 14,960kg
 
I have the blue and green Pullum ones so I can try using them. I've seen people use a dipping belt and a couple of benches but that seems a bit excessive, although that was the 'bench < weighted press-ups because natural scapular stuff' crowd.
 
Non AGVT day - deload and technique work

Deficit Deadlifts:

Bar*lots
10*70
6*110
6*140
5*160
5*180
4*190
6*200
6*200

Speed Deadlifts

170*10
150*10

A bit of form check on my deficit deads @ 190kg.

Really happy with my bracing and how well the bar comes up. Nice neutral spine, good thoracic activation, tight lumbar, good glute activation. I love deficits as it does put you in a bit more of a compromised starting position, but if you nail it, you'll be quicker off the floor.



Single arm DB Rows:

More technique work so dropped the weight a bit.

4*8*50kg

Pull ups

4*6*BW+20kg

Volume: 15,460kg

A lot more volume that I was expecting! :eek: :cool:
 
Day 37

SQUATS!!!

Tough day today, day was long, meeting overran so didn't get to the gym till gone 7 :(

Since I'm going on holiday this week there wasn't much point in starting the final week so thought I'd test some 1RMs.

Form was crap today, couldn't get tight. I was tired and not in the mood. Things were just not "firing" well. Still I cracked on.

Bar*lots
60*10
80*10
100*8
120*6
140*6
160*5
180*4
190*2


That wasn't very neat or tidy - a bit wobbly, not bracing properly or hard enough. Not great.

200*1


What a grinder. Good depth but, still not happy with how I'm bracing :mad:

210*1 - PB! Still not as tight as I'd like to be - considering how poor my motor patterns were I'm surprised I was able to get this at all.


215*1 - PB! Thought I'd keep going - this was again an ugly rep, just illustrating poor movement and control.


Overall it was okay - what I am happy about is considering how crap my session was, I know when I'm feeling better these will be a lot better. More powerful more controlled and better depth - though I got to depth on all of them I prefer to go a bit deeper if I can. Still I guess I shouldn't be too hard on myself.
 
Day 38

Push/Pull:

Final session before holiday. I'm going to miss out on a handful of AGVT sessions - I may try and finish it when I get back depending on how many gains I lose by taking time off! :o

So I thought I'd test my bench.

Still in the process of recovering from a very old dislocated shoulder injury which has caused an impingement and, as a result a very painful and weak shoulder.

That said I'm happy with today's session


Bench:

Bar*lots
60*10
70*8
80*6
90*6
100*5
110*3
120*2
130*1
140*1
150*1
110*10 dropset :D

130kg bench:


140kg bench:


150kg bench:


110kg for 10 (only instagram link unfortunately :()

https://instagram.com/p/08pfo_NIp3/?taken-by=grumpy_william


BOR

60*10
70*8
80*8
90*8
90*10

Plate Press ups 4*8*40kg
Inverted rows 4*8*BW+25kg chain

Phew!

Time for a holiday! :D
 
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