FF's AGVT Log
- Thread starter Freefaller
- Start date
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
I doubt I'll ever get to 200*5.... 10T for 1 exercise! 
Well at least not with 90s rests
Well at least not with 90s rests
I doubt I'll ever get to 200*5.... 10T for 1 exercise!
Well at least not with 90s rests
But you know as well as I do... Deep down, inside...
You know you want to.
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Phase 4 - Front Squats 10x5
Front squats
Bar * lots
40 * 10
60 *8
80*6
WS:
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
RDL
100 * 5
100*5
100*5
100 *5
100*5
100*5
100*5
100*5
100*5
100*5
Leg Press:
290*6
330*6
360*6
390*6
KB Swings:
24*10
24*10
24*10
24*10
Spleen = ruptured
Legs = removed
Took lift down to reception = pussy
Good times.
Session volume (excluding warm up):
18,440Kg
New Phase volume:
74,919Kg
Total volume to date:
265,439Kg
Had I been adding warm ups I'd be creeping to over 280T - that's ****ing ridiculous.
Front squats
Bar * lots
40 * 10
60 *8
80*6
WS:
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
RDL
100 * 5
100*5
100*5
100 *5
100*5
100*5
100*5
100*5
100*5
100*5
Leg Press:
290*6
330*6
360*6
390*6
KB Swings:
24*10
24*10
24*10
24*10
Spleen = ruptured
Legs = removed
Took lift down to reception = pussy
Good times.
Session volume (excluding warm up):
18,440Kg
New Phase volume:
74,919Kg
Total volume to date:
265,439Kg
Had I been adding warm ups I'd be creeping to over 280T - that's ****ing ridiculous.
Caporegime
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
Love it 
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Phase 5 - Chest / back
Bench
Bar * lots
50 * 10
60 *8
80*6
WS:
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
TBar Rows
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
Incline DB Press:
32*6
32*6
32*6
32*6
Pull Ups:
15*6
15*6
15*6
15*6
I had to walk to the gym today - so that's 5 return miles of cardio - got some sunshine, it was nice - but made my gym session over 3hrs as a result!
Session volume (excluding warm up):
9,128Kg
New Phase volume:
9,128Kg
Total volume to date:
274,807Kg
Bench
Bar * lots
50 * 10
60 *8
80*6
WS:
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
TBar Rows
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
Incline DB Press:
32*6
32*6
32*6
32*6
Pull Ups:
15*6
15*6
15*6
15*6
I had to walk to the gym today - so that's 5 return miles of cardio - got some sunshine, it was nice - but made my gym session over 3hrs as a result!
Session volume (excluding warm up):
9,128Kg
New Phase volume:
9,128Kg
Total volume to date:
274,807Kg
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Felt pretty good - until I realised I had to walk home! 
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Phase 5 - OHP 10x4
OHP
Bar * lots
30 * 10
40 *8
50*6
WS:
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
Felt really comfortable - not quite up to Deception level of OHP but felt good, powerful.
Pull Ups
Was supposed to do BORs but I cocked up!
20*4
20*4
20*4
20*4
20*4
20*4
20*4
20*4
20*4
20*4
Too easy - I think pull ups are my forte, I didn't really struggle the 10x3s will be more interesting though!
DB Press:
32*6
32*6
32*6
32*6
Not too bad despite dodgy shoulder, might have to try the 34s.
Deadlifts:
100*6
140*5
160*5
180*5
200*2
Took it easy on the deads as a) I was knackered b) I want to be in relatively good condition for the broseph meet!
Session volume (excluding warm up):
7,268Kg
New Phase volume:
16,396Kg
Total volume to date:
282,075Kg
OHP
Bar * lots
30 * 10
40 *8
50*6
WS:
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
Felt really comfortable - not quite up to Deception level of OHP but felt good, powerful.
Pull Ups
Was supposed to do BORs but I cocked up!
20*4
20*4
20*4
20*4
20*4
20*4
20*4
20*4
20*4
20*4
Too easy - I think pull ups are my forte, I didn't really struggle the 10x3s will be more interesting though!
DB Press:
32*6
32*6
32*6
32*6
Not too bad despite dodgy shoulder, might have to try the 34s.
Deadlifts:
100*6
140*5
160*5
180*5
200*2
Took it easy on the deads as a) I was knackered b) I want to be in relatively good condition for the broseph meet!
Session volume (excluding warm up):
7,268Kg
New Phase volume:
16,396Kg
Total volume to date:
282,075Kg
Which gym is that? Amazing equipment and not too busy to boot!
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Gym box in Bank. It was the weekend apparently it's rammed during the week. But it's got about 3 floors.
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Strict? No idea, 70ish? Maybe a little more.
Ah makes sense, I wanted to sample it for a day before signing up but they wanted me to pay £20 so I thought sod that and went with Fitness First Black Label.
Apparently it's a very 'hip' and 'cool' gym with plenty of attractive people
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
My other half has a free pass if you want to try it?
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Phase 5 - Squats 10x4
Squats
Bar * lots
60 * 12
100 *10
120*8
WS:
140*4
140*4
140*4
140*4
140*4
140*4
140*4
140*4
140*4
140*4
Felt surprisingly comfortable/easy - felt good. That break did me some good! So did the strongman event!
RDL:
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
DBBSS:
22*6
22*6
22*6
Leg Press:
270*8
320*6
370*6
Session volume (excluding warm up):
16,296Kg
New Phase volume:
32,692Kg
Total volume to date:
298,371Kg[/QUOTE]
Oh and apparently I've cracked my thumb knuckle - I've broken that before, as well as numerous fingers, and unfortunately as I flicked the tyre up during the strongman meet I pulled my thumb back and re-broke my thumb.
It won't stop me lifting, it's just painful and inconvenient!
Still managed my 115kg push press on the day
Squats
Bar * lots
60 * 12
100 *10
120*8
WS:
140*4
140*4
140*4
140*4
140*4
140*4
140*4
140*4
140*4
140*4
Felt surprisingly comfortable/easy - felt good. That break did me some good! So did the strongman event!
RDL:
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
100*4
DBBSS:
22*6
22*6
22*6
Leg Press:
270*8
320*6
370*6
Session volume (excluding warm up):
16,296Kg
New Phase volume:
32,692Kg
Total volume to date:
298,371Kg[/QUOTE]
Oh and apparently I've cracked my thumb knuckle - I've broken that before, as well as numerous fingers, and unfortunately as I flicked the tyre up during the strongman meet I pulled my thumb back and re-broke my thumb.
It won't stop me lifting, it's just painful and inconvenient!
Still managed my 115kg push press on the day