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

[Freefaller]

AGVT - Advanced German Volume Training:

Info:

http://www.t-nation.com/free_online...g_performance/advanced_german_volume_training

Thought I'd have a break from strength for a bit and just have a bit of fun doing some volume training.

I will be doing the Ed Coan deadlift routine in parallel off 3" blocks.

Day 1 (Push/Pull):

Bench 10*5*100kg
BORs 10*5*60kg
Plate Press ups 3*8*25kg
Invert rows 3*8*BW+12.5kg chain

Volume (excluding warm up): 8,900kg

 

[Freefaller]

Day 2

Legs:

Squats 10*5*150kg
GHRs 3*8*BW
Hip Thrusts 3*8*100kg

Volume (excluding warm up): 12,180kg

 

[tom_e]

I want to vomit just looking at that volume.

 

[Freefaller]

Day 3

Shoulders

Barbell Push Press 10*5*60kg
DB Side Raises 10*5*5kg
Multi Grip Bicep Curlz 3*8*27.5kg
Multi Grip Tricep 3*8*27.5kg

Volume (excluding warmup): 4,750kg

 

[Freefaller]

Day 4

Non AGVT day - Ed Coan Deadlifts off 3" blocks

Deadlifts:

1*2*190kg
8*3*150kg

DB Rows:

3*8*50kg

Pull ups

3*8*BW+10kg

Volume (excluding warm up): 7,628kg

 

[Freefaller]

Day 5

Push/Pull:

Bench 10*5*100kg
T-Bar 10*5*80kg
Plate Press ups 3*8*25kg
Pull ups BW+10kg

Volume (excluding warm up): 12,480kg

 

[Freefaller]

Day 6

Legs:

Squats 10*5*150kg
DBSS 3*8*22.5kg
GHRs 3*8*10kg
Leg Press 3*8*250kg

Volume (excluding warm up): 14,280kg

 

[Freefaller]

I want to vomit just looking at that volume.

It gets a lot worse, week 7, the weights ramp up by 6% and the volume goes back up to 10*5.

 

[FrenchTart]

One day, 6 days' worth of training. Total volume: 60,218kg.

Total machine

edit: Actually, 1-5 minutes rest between each session. Zomgz, what a noob.

 

[Freefaller]

I've also upped my calories to around 4,000-4,200. Bye bye low teen BF%!

 

[mrthingyx]

Hoyes... looking forward to the size gains!

 

[GSVBagpuss]

Legs:

Squats 10*5*150kg
GHRs 3*8*BW
Hip Thrusts 3*8*100kg

Volume (excluding warm up): 12,180kg

My legs are burning jsut thinking about that

 

[Steedie]

Legs:

Squats 10*5*150kg
DBSS 3*8*22.5kg
GHRs 3*8*10kg
Leg Press 3*8*250kg

Volume (excluding warm up): 14,280kg

Would be fapping furiously in the corner watching you do this

 

[wozza2k]

I've also upped my calories to around 4,000-4,200. Bye bye low teen BF%!

All dat food!

Gandalfinawe.gif

 

[Delvis]

So in.

 

[Freefaller]

Here's my 10th set of 150kg.

Happy with my form considering it was my last set (50 reps!)

Nicely below parallel too

 

[mrthingyx]

Beautiful. Cryingman.gif

 

[Steedie]

I came

 

[Freefaller]

\o/

 

[Freefaller]

Day 7

Deadlift day - off 3" blocks

Bar
70*6
110*5
140*5
170*5
190*5

WS:
200*2
165*3
165*3
165*3
165*3
165*3
165*3
165*3
165*3

DB Rows:

50*8
50*8
50*8
50*8

Single arm cable rows:

70*6
70*6
70*6
70*6