FF's AGVT Log

Freefaller · 16 Apr 2013 at 21:39

Well it was time for a bit of volume training, so going back to my favourite - AGVT.

I'm still tweaking the programme, but it'll look as follows:

Workout 1 Sets Reps
Bench 10 5
BOR 10 5
Incline DB Press 3 8
Pull ups 3 8

Workout 2 Sets Reps
Back Squats 10 5
RDLs 10 5
DBSS 3 8
Front squats 3 8

Workout 3 Sets Reps
Deadlifts 10 5
OHP 10 5
DB Rows 3 8
DB Shoulder Press 3 8

Workout 4 Sets Reps
Bench 10 5
T-Bar Rows 10 5
Ring Dips 3 8
Pull ups 3 8

Workout 5 Sets Reps
Back Squats 10 5
RDLs 10 5
DB Walking Lunges 3 8
Front Squats 3 8

Workout 6 Sets Reps
Deadlifts 10 5
OHP 10 5
Cable Rows 3 8
DB Shoulder press 3 8

I'm not really dedicating 2 days to arms as the programme stipulates. The subsidiary exercises will undoubtedly change a little depending on equipment availability and time.

The programme uses your 10RM or 75% of your 1RM. Then the 2nd workout is 6% more than workout 1 and 10x4 reps, and workout 3 is 8% more than workout 1, 10x3 reps.

Then on workout 4, you use workout 2's weights but doing the full reps (10x5).

You'll see how it works when I write out my logs. I've used the following for a guideline to my lifts.

Exercise 1RMs 10RM
Squat 180 135
Bench 130 97.5
Deadlift 220 165
OHP 70 52.5

However, I started my weights a little lower owing to being away for a bit - I may ramp up the weight a little if I feel it's too easy. I've done this before and I know what I should be achieving at each workout

Freefaller · 16 Apr 2013 at 21:49

Day 1 - Chest/Back

Usual mobility warm up (I shan't be putting this every day).

Bench:

warm up:

Bar*20
40*12
60*10
80*5

working set:

90 * 5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*4

BORS:

70*5
70*5
70*5
70*5
70*5
70*5
70*5
70*5
70*5
70*5

Too light really - should have chosen 80kg at least - though my back was still fried from the OcUK Oxford Bro Down.

Incline db press:

30*6
32 *6
32*5
32*4

Pull ups

10*6
10*6
10 *6
10*6

Well this wsa a good start - I judged bench weight well, but BOR weight was way too light. Ah well, it's been noted.

Incline DBs were fine, but should have had a spot I could have squeezed out more, but perhaps left it at 30kg instead.

Happy with pull ups. Though again, more weight could have been ok.

All rests were 90s - strict.

Workout Volume: 8,822Kg

LiE · 16 Apr 2013 at 22:02

In for the gains.

Morba · 17 Apr 2013 at 00:22

****ing love it, bring on the volume

mrthingyx · 17 Apr 2013 at 05:24

This will be epic in so many ways... :cool:

Syla5 · 17 Apr 2013 at 08:35

iiiiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnnnnnnnnnn.

icecold · 17 Apr 2013 at 08:52

Bro, you gonna grow

toxic · 17 Apr 2013 at 09:02

tasty looking

Whats your eating protocall on this program? You think this would any good without eating everything in sight and maybe trying to add a little size on say maintainence cals?

Maxeh · 17 Apr 2013 at 10:40

Very interested in this, something I could consider doing?

BennyC · 17 Apr 2013 at 12:45

Increasing in carb intake during this ff? or just bumping everything up and keeping your macro balance the same?

Freefaller · 17 Apr 2013 at 14:53

toxic said:
tasty looking Whats your eating protocall on this program? You think this would any good without eating everything in sight and maybe trying to add a little size on say maintainence cals?

I don't plan on doing full on bulking - I'm not interested in that fluctuation of training, it causes more grief.

However, I shall have to experiment and see if I need to taper up the calories to help my recovery or not. Last time i did this I was eating 4-4.5k cals a day - I don't plan on doing that much, but we'll see. I'm lucky that I generally work out fairly well what my body wants.

Maxeh said:
Very interested in this, something I could consider doing?

It's not for the faint hearted - it's quite a tough programme - my numbers are a little on the light side, but I haven't done volume in ages. However, yes, it's good especially if you are able to do it and have a decent training partner/spotter to help you. You will need a lot of help with recovery as it is taxing on the body.

BennyC said:
Increasing in carb intake during this ff? or just bumping everything up and keeping your macro balance the same?

Try and just bump everything up - but we'll see how my performance/recovery is affected.

I'm so much lower BF% wise than I have ever been so it would be nice to stay lower - but again I'll have to experiment.

Ultimately, macros will be increasing, in due course, as this is a lot more taxing for recovery, but then again, even during my strength training, i still coupled a little bit of volume. I'm thinking something like a 15% increase should be ok vs calories consumed and recovery requirements - but that's just a plucked out of the air figure for now.

Freefaller · 17 Apr 2013 at 14:54

icecold said:
Bro, you gonna grow

Hope so!

But strength shouldn't be adversely affected - which is my main point. Get a bit of volume will do me some good.

Tenzo · 17 Apr 2013 at 15:27

Goddamn, I love a bit of volume. Interested to see how this pans out

Freefaller · 18 Apr 2013 at 19:17

Day 2 - All kinds of squats

**** me today was hard work.

Did a bit of OH squatting to warm up.

Bar*12
30*6
40*6
50*6

Back Squats:

70*5
100*5

Working Set:

130*5
130*5
130*5
130*5
130*5
130*5
130*5 <- easiest set of the lot, seriously, it felt easy :/
130*4 - form started to go and was going to reset, but forgot

130*4
130*3

Just started to fatigue, and losing depth - quite annoyed at myself :mad:

RDLs:

Kept it light as posterior chain had been nicely hammered

80*5
80*5
80*5
80*5
80*5
80*5
80*5
80*5
80*5
80*5

Front Squats:

70*8
70*8
70*6

Absolutely fried. That's it. Enough. Bleugh.

Still 11,520Kg of volume excluding warm up - it's not bad. I should have tried to thrown in DBSS - but I'll just MTFU next time. I should have brought a banana with me.

Total Volume to date: 20,342kg

To think I used to do that in 1 session! lol!

Begbie · 22 Apr 2013 at 13:35

How's things going FF?

Started this yesterday, more or less copying your programme here. Though I think I'll add in more bro work as it is a massive lacking area for me. Using this to re-find a love for the gym, didn't find yesterday too taxing legs tonight will be tough.

You sticking to the 2on 1 off 1 on 1 off 2 on as written or just whinging it?

Freefaller · 22 Apr 2013 at 14:36

Still going! Back at the gym tonight - had a busy/mental weekend (5am starts from Fri-Sun) and been away from home. This week should prove to be more regular (I hope).

Delvis · 22 Apr 2013 at 19:24

So you're allowed to get big now?

10 sets though, it confuses me when people do that for low reps...Does it provide a different stimulus to a standard 3/4 x 10 routine for instance?

Freefaller · 22 Apr 2013 at 21:06

Yes because you can't lift 10 reps @ 75% of your 1RM. Not after a pump, after growth. Growth = big weights + lots of reps.

Delvis · 22 Apr 2013 at 21:44

So why would someone after size (steedie or Monkee for instance if they don't mind me saying) not do similar to this? I'm just interested in how it works, as I almost prefer the low rep high set take on things.

I've not trained like this before, so excuse my ignorance. Looks tasty anyway.

BennyC · 22 Apr 2013 at 21:55

Delvis said:
So you're allowed to get big now?

10 sets though, it confuses me when people do that for low reps...Does it provide a different stimulus to a standard 3/4 x 10 routine for instance?

Regular GVT is aimed at time under tension and volume along with intensity for hypertrophy. Whereas AGVT uses similar principles but is geared more towards strength, been years since I read up on it though.

Pretty fundamental theme to all 'successful' routines whether they be strength/hypertrophy geared which is progressive load :cool: