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

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.

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!

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).

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.

Freefaller · 24 Apr 2013 at 08:08

I don't really do cutting or bulking - I just eat enough calories that makes me feel that I'm eating enough to recover. It's not hugely scientific, but I do log what I eat, and see what sort of macros I'm hitting and understand what my body's telling me. As long as I recover and don't feel fatigued I know I'm getting the right things in.

Freefaller · 24 Apr 2013 at 08:17

Freefaller · 24 Apr 2013 at 09:24

You started a log?

Freefaller · 24 Apr 2013 at 20:52

Deads / OHP

Wow what a brutal session!

Deads
Bar*1 million
60*10
100*10
140*6

Working set:

160*5
160*5
160*5
160*5
160 *5
160 *5
160 *5
160 *5
160 *4
160*4

Ohp

50*5
50*5
50 *5
50*5
50*5
50*5
50*5
50*5
50*5
50 *5

Db rows

46*6
46*6
46*7

Seated Db press

26*8
26*8
26*7

OHP should have been a little heavier - maybe 52.5-55kg. Deads were bang on - form was tight, however started to fatigue. The 90s rests are ****ing hard work.

Loved the session today, though some people were complaining about the noise from my deadlifts :rolleyes:

Total Volume Today:

11,652Kg - not that high owing to OHP - this doesn't include the warm up sets.

Total volume to date:

31,994Kg

Freefaller · 24 Apr 2013 at 21:49

I'll let you know!

Freefaller · 27 Apr 2013 at 09:08

Bench

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

Working set:

90 *5
90*5
90*5
90*5
90*5
90*5
90*5
90*4 - just went. No strength
90*5 - lol - best set of them all, ridiculous.
90*5

Tbar row

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

Dips (no rings )

20*8
20*8
20*7

Pull ups

10*7
10*6
10*6

Annoyingly forgot my rings today

Ah well had to do regular ol' dips - and actually, my chest was so fried, the pump was ridiculous.

Pull ups were HAAAARD. Deads, DB Rows and my massive TBar row set probably saw to that.

Also, tbar rows - should have gone heavier. The last set didn't feel particularly hard.

Total Volume today:

9,060Kg

Total Volume To Date:

41,054Kg

Freefaller · 27 Apr 2013 at 10:38

An hour to an hour and a half.

Freefaller · 2 May 2013 at 08:14

The reason for no updates is that on Monday I twinged my back, picking up a pen from the floor :confused:

Bloody painful. It's just a trapped nerve type of thing, and have been loosening it up with some mobility etc - but did spasm badly for a day. I'm still a tender so felt it wise not to do any big lifting at the moment - I will try and get back to the gym and do some exercises that don't aggravate it - but want to be careful.

To say I'm ****ed off is an understatement. I was enjoying my training again... but I have to be sensible and rest.

RIP etc...

Freefaller · 2 May 2013 at 08:52

Thanks for the support.

I have codein, ibuprofen, and your kind words - what else does a bro need?

It's weird, it's not muscular, it is just a nerve twinge - but with it being lower back, it "refers" (technical term btw) up my back and across the sciatic area. It's just one of those things. At least it's not a slipped disc or anything like that.

What really ****es me off more, is that it wasn't done lifting or doing anything amazing, it was just picking up something from the floor

Freefaller · 2 May 2013 at 09:03

You want to see me bend over? You had a chance in the showers at the last meet!

Freefaller · 3 May 2013 at 07:14

I think I'll just go in and use machines

But I have to do something - I think I can bench, and do certain movements, but squats and deads are out for now

Freefaller · 8 May 2013 at 20:15

There will be some gun training - might as well!

So today did some legs - but used the leg press and did some front squats just to give the old back a bit of relief - it all worked out rather well.

I think deads will have to be somewhat lighter - but posterior chain work is needed to help remedy this nerve thing - it's no longer trapped, but there is some lingering pain.

Anybody here heard of nerve flossing? Well Iv'e been doing a lot of that, to great effect. Especially in the sciatic area.

Anyway on to today's workout:

Leg Press (I know ):

60*12
100*12
150*10
200*5

Working set:

270*5
270*5
270*5
270*5
270*5
270*5
270*5
270*5
270*5
270*5

Front Squat:

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

KB Swings:

40*10
40*10
40*10
40*10

DB Walking Lunges:

15*8
15*8
15*8

Total Volume today:

18,560Kg

Total Volume To Date:

59,614Kg

Freefaller · 8 May 2013 at 21:00

icecold said:
In pain, and finds a way to work (like a demon) around it safely. This is why I love you.

I've done some nerve flossing, it can feel weird! Kelly Starret has talked about it in a few of the mwod videos.

<3

To be honest I could have gone heavier on the leg press, but it was a tentative back to the gym session and a legs session. Front squats were easy as pie and again no twinges at all.

Doing all this mobility and flossing has helped appease the pain and pushed everything back in it's place. There are still a few twingy bits, but that's just pure trapped nerves - and there's a lot of referral down the sciatic nerve leading to pins and needles - but that'll go in time.

Pigeon_Killer said:
FF's back \o/

Baby steps! Thanks.

Syla5 said:
Ff do you have an agvt spreadsheet at all? This looks interesting and could be good for me to come back from holiday in to

Yeah i'm sort of working on one - I can pass it over to you, I'll email you. my copy.

Djdom56 said:
Glad to see you are feeling well enough to get some stuff done, and by some stuff I mean 18560kg worth of total load. Just a light sesh

WEll it's leg press so doesn't really count

However, I don't like not doing anything, and there's never an excuse to do nothing. I've had a week off to recover, and I've been doing my best to improve my issue - time to get back to it! :cool: