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

Freefaller · 12 Feb 2015 at 12:37

Day 14

Legs:

Squats 10*4*165kg
DBSS 3*8*22.5kg
GHRs 3*8*10kg
Leg Press 3*8*250kg

Volume (excluding warm up): 13,380kg

Freefaller · 12 Feb 2015 at 14:47

mrthingyx said:
So much volume... Definitely do not want!

Are you going to run a comparison vs. last time around?

I'm on par or a little ahead (but 1 or 2 tonnes), but with LESS accessory work, so I'm doing more volume with higher weights but less actual exercises.

Scary!

Freefaller · 13 Feb 2015 at 20:33

Day 15

Shoulders

Barbell STRICT Press (I know!! :eek:

): 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

Freefaller · 13 Feb 2015 at 20:37

Day 16

Deadlift day - off 3" blocks

Bar
70*8
110*8
150*5
170*5
190*4
205*2
215*2

WS:
225*2
190*3
190*3
190*3
190*3
190*3

DB Rows:

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

Single arm cable rows:

75*8
75*8
75*8
75*8

Volume including warmup: 11,940kg

Freefaller · 13 Feb 2015 at 21:50

225kg deads: http://youtu.be/_QX1rulMzDM

Freefaller · 16 Feb 2015 at 21:42

Day 17

Push/Pull:

Bench 10*3*120kg
BORs 10*3*100kg
Plate Press ups 3*8*35kg
Invert rows 3*8*BW+25kg chain

Volume (excluding warm up): 10,200kg

The 120kg bench felt sweet and dare I say it... easy?!

Freefaller · 17 Feb 2015 at 21:28

Day 18

Legs:

Squats 10*3*175kg
DBSS 3*8*27.5kg
GHRs 3*8*10kg
Leg Press 3*8*260kg

Volume (excluding warm up): 14,610kg

Bleeeeuuuurrrghhhhh. Hard hard hard hard session.

Here's the 6th set of 175kg for 3 reps squats:

Freefaller · 18 Feb 2015 at 15:46

85% ish..

Yeah they were brutal. I actually struggled to drive home!

So happy with my form and performance on squats. Never before would I have thought I'd be able to rattle through 30 reps at 175kg.

Freefaller · 20 Feb 2015 at 13:39

Day 19

Shoulders

Barbell STRICT Press (I know!! :eek:

): 10*3*70kg
DB Side Raises 10*3*10kg
Multi Grip Bicep Curlz 4*8*37.5kg
Multi Grip Tricep 4*8*35kg

Volume (excluding warmup): 4,720Kg

Have to say my shoulders are working much much better since regular physio intervention.

Really happy with my progress and strength at the moment!

Freefaller · 21 Feb 2015 at 12:34

day 20

Non AGVT day - Ed Coan Deadlifts off 3" blocks.

That feeling when you prepare for deadlifts and someone asks "you testing 1RMs today?" - and you reply, no, today is a deload.

Deadlifts:

70*8
110*8
140*6
160*5
180*5
190*5

WS:

3*3*200kg (all double overhand too - :cool:

)
3*3*165kg

DB Rows:

4*8*50kg

Pull ups

4*6*BW+15kg

Volume: 12,395kg

Freefaller · 24 Feb 2015 at 12:06

Day 21

Push/Pull:

Bench 10*3*120kg
T-Bar Rows 10*3*100kg
Plate Press ups 4*8*35kg
Invert rows 4*8*BW+25kg chain

Volume (excluding warm up): 11,780kg

Freefaller · 24 Feb 2015 at 16:11

Cheers dude. They're coming along so well now. Repping 200kg (which is nothing new for me) now feels fairly straightforward and better which I'm chuffed with. I've definitely got more in me this year. 250+ I will achieve it.

Freefaller · 25 Feb 2015 at 10:04

Day 22

Squats/Legs:

Squats 10*3*175kg
Hip Thrusts 4*8*120kg
Walking lunges 4*8*32.5kg

Volume (excluding warm up): 10,130kg

Freefaller · 25 Feb 2015 at 17:30

We all have to start somewhere

Depending on your height/weight 200kg deads is a MASSIVE milestone.

Freefaller · 25 Feb 2015 at 17:55

Hijack away.

You're nearly at double bodyweight which is a good target.

Freefaller · 28 Feb 2015 at 15:34

Day 23

Non AGVT day - Ed Coan Deadlifts off 3" blocks.

Deadlifts:

70*8
110*8
140*6
160*5
180*5
200*4

WS:

1*2*215kg
1*1*230kg
1*1*240kg
1*1*250kg - PB!

(wasn't supposed to be pushing but I felt good)
3*3*175kg

250kg dead:

DB Rows:

4*6*60kg ( I had to make up a 60kg DB from a barbell and 2x20kg

)

My improvised DB rows

Pull ups

6*6*BW+15kg

Volume: 12,707kg

Freefaller · 2 Mar 2015 at 23:23

Day 24

Squat day... OMG today was tough!

Nearly 10 tonnes on squats alone (if you include the warm up)! :eek:

Bar*lots
60*10
80*10
100*8
120*6
140*6
150*5

Squats 10*5*165kg
DBSS 4*6*27.5
Walking lunges 4*8*32.5kg

Volume (excluding warm up): 9,950kg

Freefaller · 3 Mar 2015 at 09:51

in. so. much. pain.

:cool:

Freefaller · 4 Mar 2015 at 21:40

Day 25

Push/Pull:

Bench 10*5*110kg
BOR 10*5*90kg
Plate Press ups 4*8*35kg
Invert rows 4*8*BW+25kg chain

Volume (excluding warm up): 14,800kg

Ouch! :cool:

Freefaller · 5 Mar 2015 at 21:21

day 26

Non AGVT day - Ed Coan Deadlifts off 3" blocks.

Deadlifts:

10*70
10*100
8*140
6*160
5*190
4*210
2*225
3*190
3*190
3*190

Single arm Barbell Rows:

4*6*60kg

Pull ups

4*6*BW+20kg

Volume: 11,858kg

Quick little selfie: