FF's AGVT Log
- Thread starter Freefaller
- Start date
You do two exercises at 10 set right? So they could be supersetted if you were crazy enough!
front squats supersetted with RDL would be particularly good fun!
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
At 75-85% 1RM supersetting for 10 sets... erm... no thanks! 
At 75-85% 1RM supersetting for 10 sets... erm... no thanks!
Indeed, feel free!
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
Phase 5 - Deads 10x4
Deadlifts:
60*10
100*10
140*8
160*6
WS:
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
The last sets were ugly.
OHP:
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
Seems my shoulder AIDS are slowly dissipating as this felt (whilst tough to wards the end) pretty strong.
DB Rows:
46*8
46*8
46*8
DB Shoulder Press:
32*6
32*6
32*6
Session volume (excluding warm up):
13,344Kg
New Phase volume:
52,816Kg
Total volume to date:
318,415Kg
Hard ****ing session. It actually took nigh on 2hrs - as my rests weren't strict 90s towards the ends of the big reps
Thumb is still ****ed, but combination of suicide grip and false grip and gritting my teeth saw me through it.
I'm well and truly ****ed.
Deadlifts:
60*10
100*10
140*8
160*6
WS:
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
The last sets were ugly.
OHP:
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
60*4
Seems my shoulder AIDS are slowly dissipating as this felt (whilst tough to wards the end) pretty strong.
DB Rows:
46*8
46*8
46*8
DB Shoulder Press:
32*6
32*6
32*6
Session volume (excluding warm up):
13,344Kg
New Phase volume:
52,816Kg
Total volume to date:
318,415Kg
Hard ****ing session. It actually took nigh on 2hrs - as my rests weren't strict 90s towards the ends of the big reps
Thumb is still ****ed, but combination of suicide grip and false grip and gritting my teeth saw me through it.
I'm well and truly ****ed.
Caporegime
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
Lots of people prefer suicide grip for overhead press, I've used it myself for as long as I can remember because it allows me to get my arms in a better position under the bar and produce more force.
Loving the deadlifts, not loving the rest time! I would vomit and die
Loving the deadlifts, not loving the rest time! I would vomit and die
- Joined
- 5 Jun 2003
- Posts
- 91,561
- Location
- Falling...
I forgot to update this log, things were pretty full on at work, and was very busy socially as well - I DID finish the routine - and my goodness it completely ****ed me. So much so I took a couple of work weeks out of training, other than a couple of full body 'conditioning' sessions and just keep me ticking over.
I have a copy of the spreadsheet if anyone is interested in it - it's rather grueling but very happy I did it. I'm now going to start another log for my current training which is a little directionless, but until I find something I'm happy with I'll leave it at that.
So some stats of my AGVT workout:
Average Session volume (excluding warm up):
10,808Kg
Total volume of programme (excluding warm up):
389,109.5Kg
So for 2-3 month's worth of lifting that's over 100T a month which is pretty flipping cool if you ask me!
I chose the wrong time to do it, new job, new routine etc... so it threw me a little, but definitely doing another one soon, the problem with it in a gym like David Lloyd is that doing this sort of programme there is difficult owing to the lack of equipment and how busy it gets meaning you have to improvise, which is fine, but you don't get the best out of it.
I stupidly was also trying to keep doing it on a 'sensible' amount of calories rather than saying **** it just worry about it later, so probably didn't get the best out of the programme. Still, what it did do was what is says on the tin, bigger and stronger. It's all marginal at my age/level but it was quite clear.
Now I'm back onto more maintenance/keep me interested training, I have no specific goal, just keep going to the gym and lfit weights, in the hope to get a little stronger and remain functional/flexible.
I have a copy of the spreadsheet if anyone is interested in it - it's rather grueling but very happy I did it. I'm now going to start another log for my current training which is a little directionless, but until I find something I'm happy with I'll leave it at that.
So some stats of my AGVT workout:
Average Session volume (excluding warm up):
10,808Kg
Total volume of programme (excluding warm up):
389,109.5Kg
So for 2-3 month's worth of lifting that's over 100T a month which is pretty flipping cool if you ask me!
I chose the wrong time to do it, new job, new routine etc... so it threw me a little, but definitely doing another one soon, the problem with it in a gym like David Lloyd is that doing this sort of programme there is difficult owing to the lack of equipment and how busy it gets meaning you have to improvise, which is fine, but you don't get the best out of it.
I stupidly was also trying to keep doing it on a 'sensible' amount of calories rather than saying **** it just worry about it later, so probably didn't get the best out of the programme. Still, what it did do was what is says on the tin, bigger and stronger. It's all marginal at my age/level but it was quite clear.
Now I'm back onto more maintenance/keep me interested training, I have no specific goal, just keep going to the gym and lfit weights, in the hope to get a little stronger and remain functional/flexible.