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

[Freefaller]

My friend (and training partner) and I decided to take a silly selfie as a laugh - you don't realise how well you're progressing until you stand next to someone else. He's doing bloody well - has come from nothing to a 400+ total in 2 years.

https://instagram.com/p/0lUsV8tItc/?taken-by=grumpy_william

He said it was like the Red Viper vs the Mountain in game of thrones!

 

[Freefaller]

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!

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

 

[mrthingyx]

Christianbalemmmmmmmm.gif

Oh, yes.

 

[wozza2k]

I'm not sure whether I'm disgusted or amazed I can see your quad separation through your sweatpants on your bench video. Full homo. Not even ashamed.

 

[Freefaller]

I've definitely got my mojo back on my training.

 

[Somnambulist]

Noice.

Do you have a bro to put the plates on your back for you with the weighted press-ups?

 

[Freefaller]

Yup

 

[Somnambulist]

Cool. It's just whenever I do stuff like weighted planks there's nobody about and end up rolling around on the floor trying to stick a plate on my back.

 

[reiyushin]

Get some bands, easy to set them up and crawl under them for solo gains

 

[mrthingyx]

Band-resisted pushups are the work of the devil...

 

[Freefaller]

Yeah bands is what I use if I'm alone - it's actually even more brutal.

 

[Somnambulist]

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.

 

[Freefaller]

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!

 

[Freefaller]

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

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.

 

[Freefaller]

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!

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

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!

 

[mrthingyx]

Enjpy, boss!

Epic log.

 

[reiyushin]

Nice that bench is a milestone I'm iiiiiitching to crack!

 

[Freefaller]

Thanks guys.

Rei you'll smash it. You're doing so well. I've got a bit of work to catch up to you!!

 

[Cookeh]

Nice bench! Jelly.

Enjoy the hols

 

[T1Cybernetic]

Just got through your last uploads <3 So juicy! And some EPIC lifting, Very nice to see PB's especially with such great form too. Enjoy the holiday, A very well deserved holiday by the looks of it.