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

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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

 

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Day 2

Legs:

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

Volume (excluding warm up): 12,180kg

 

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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

 

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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

 

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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

 

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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

 

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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.

 

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

 

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Here's my 10th set of 150kg.

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

Nicely below parallel too

 

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\o/

 

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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

 

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Yup first set is always heavy.

Next week 215*2 and 175 (6*3)

 

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Day 8

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

Identical to the previous shoulder day!

 

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Day 9

Push/Pull:

Bench 10*4*110kg
BORs 10*4*90kg
Plate Press ups 4*8*25kg
Invert rows 4*8*BW+12.5kg chain

Volume (excluding warm up): 9,200kg

 

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Day 10

Legs:

Squats 10*4*165kg
GHRs 3*8*BW
Hip Thrusts 3*8*100kg

I also did a stupid set just for lols of 165*8 - it was tasty, but horrid at the same time.

Volume (excluding warm up): 12,528kg

 

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Yes. As my spleen exploded out of my back

 

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Day 11

Deadlift day - off 3" blocks

Bar
70*8
110*8
150*6
170*5
190*5
205*3

WS:
215*2
175*3
175*3
175*3
175*3
175*3
175*3

DB Rows:

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

Single arm cable rows:

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

Volume including warmup: 11,615kg

 

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Day 12

Shoulders

Barbell Push Press 10*4*65kg
DB Side Raises 10*4*7.5kg
Multi Grip Bicep Curlz 3*8*27.5kg
Multi Grip Tricep 3*8*27.5kg

Volume (excluding warmup): 4,220Kg


Conditioning:

Circuit consisted of:

Sled pull to sled push (10m) - 120kg
Farmers walks (20m) - 130kg
Medicine ball slams (15kg for 10)
30lb (I think) sledgehammer tyre slams (10 per side)

90s rest - repeat 5 times.

 

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Day 13

Push/Pull:

Bench 10*4*110kg
T-Bar 10*4*90kg
Plate Press ups 4*8*35kg
Pull ups 4*6 BW+15kg

Volume (excluding warm up): 11,640kg

 

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Volume so far: 122,581kg