FF's AGVT Log

Today was supposed to be deads and OHP - but after my good leg session, and with my back being a little twingey at the moment I felt it prudent to avoid it.

Ohp:

Bar*12
40*8
50*5

WS:

55*5
55*5
55*5
55*5
55*5
55*5
55*5(1)
55*5(1)
55 *5(1)
55*5 (2)

(push press)

Ring dips:

1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5
1 *5

Bodyweight only.

Towards the end I was faltering. Quite tough!

Pull ups:

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


And one for you gunz boys - an arm superset! ;)

Cable tricep pull down // Bicep straight bar 21s:

35*8 // 20
35*8 // 20
35*8 // 20

Total volume today:

9,690Kg

Total Volume to date:

69,304Kg
 
Phase 2 - 10x4

Onto phase 2 - weights go up reps go down by 1.

After a bit of a shakey start owing to my back, I'm slowly getting more gym time. And now am on phase 2 - weights go up and reps come down. Volume remarkably stays about the same.

Bench:

Bar*lots
60 * 10
80 *8
90*5

90s rests - :cool:

95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4

Fairly easy - though the last rep in the last 2 sets were a bit more messy.

T-Bar Rows:

90s Rests

90*4
90*4
90 * 4
90*4
90*4
90*4
90*4
90*4
90*4
90*4

Played it FAR too safe - worried about my back, my back ate this for breakfast spat it out, and ate it again, and then punched me in the **** for more. Ok ok ok - message received - I'll up the weights on the T-Bar a bit more for the next session.

Incline db press:

60s rests

32*6
32*6
32*6
32*6

Last rep was a struggle. But got it with a bit of grunting :o

Cardio Deadlifts:

Just wanted to give my PC a bit of a hammering and get some deadlifting practice again - felt good - though I have a massive back pump as a result of the nerve pinch - but no nerve pain at all - just muscular back pump (TBars probably helped too).

When I say cardio - 90s rests. Was actually pretty hard. :o

100*10
120*8
140*6
160*6


Session volume:

9,168kg


New Phase volume:

9,168kg


Total volume to date:

78,472kg
 
Phase 2 - Legs 1

I was going to have to be careful owing to my back - fortunately, I seemed to get through this ok, other than a MASSIVE lower back pump, and my form did go shakey a few times otherwise overall - not bad. Knackered though - was in the gym well over 1.5hrs! :(

OH squat warm up:

Bar * 10
30 * 6
40*6
60*4

Back Squats:

100*5

WS:

137.5*4
137.5*4
137.5*4
137.5 * 4
137.5 *4
137.5*4
137.5*3
137.5 *4
137.5*3
137.5*4

Don't know why those 2 sets had wobbles :/

RDL:

90*4
90 * 4
90 * 4
90 *4
90*4
90*4
90*4
90*4
90*4
90*4

DBSS:

16*8
16*8
16*8

Leg Press:

Just to finish me off :p

250*8
275*8
300*6

Session volume:

11,209kg


New Phase volume:

20,377kg


Total volume to date:

89,681kg
 
Slowly getting back in my stride. Phase 3 is going to obliterate me. Considering I'm doing less reps it's quite striking physically when the volume stays roughly the same. It's the short 90s rests that kill me.
 
Phase 2 - deads 10x4

Such a great session. Everything was fired up and working well. Felt amazing. Weight was tough but sweet - everything just "snapped" (in a good way) in the right way. I think I'm over my lower back ailment. Also I think the lack of driving for 15-20hrs a week is helping me no end.

Deadlifts:

60*12
100*10
120*6
140*3
160*3

Working set:

170*4
170*4
170*4
170*4
170*4
170*4
170 *4
170*4
170*4
170*3 - ok I wimped out - I could have just taken a pause and ground that one out.

Ohp:

57.5*4
57.5*4
57.5*4
57.5*4
57.5*4
57.5*4
57.5*4
57.5*4
57.5*4
57.5 *4

Standard.

Db rows:

46 * 8
46 * 8
46*8

Db seated press:

28*8
28*6
28*6

All kinds of shoulder failing :p

Session volume:

10,594Kg - had I included the warm ups we're looking over 12T :cool:


New Phase volume:

30,971Kg


Total volume to date:

100,275Kg

Broke the 100T mark. W00t! :cool: :D
 
BennyC did the normal GVT with great success I believe. I had great success with AGVT last time. :)

I'll go back to strength only - but I'm loving the volume at the moment. :cool:
 
No need to apologise. I may well have done 10x10 but I've done so much over the years! :p

Yeah seem to be on the mend - self diagnosis and self treatment FTW! :cool:
 
Non AGVT Day

I didn't have much time on Sunday and needed to recover from the London meet so did a bit of a fun session and did some BROCEPS!

Db snatch

30*5
36*3
40*2
44*2
48*1
50*1 (f)

Struggled a little - I had done shoulders on the Friday so it was no surprise.

Straight bar curlz // hammer curlz

27.5*8 // 14*6
27.5*8 // 14*6
27.5*8 // 14*6
27.5*8 // 14*7

Ez bar overhead tricep // close grip press up

17.5*8 // 8
27.5*8 // 8
37.5*6 // 8
27.5*10 // 8

Cable row

20*8
30*8
45*8
55*8

Barbell Roll outs

4x10
 
Phase 2 - Chest/Back 2

Ring Dips:

Bw*8
5*6

Working sets

15*4
15*4
15*4
15*4
15*4
15*4
15*4
15*4
15*4
15*4

Tbar Rows:

95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4

Bench:

70*8
95*8
95*6
95*6

Pull ups

Bw*6
10*6
10*6
10*6

Feels good. :)

Session volume:

8,588Kg


New Phase volume:

39,559Kg


Total volume to date:

108,863Kg
 
Last edited:
Kinda hard when doing ring dips :p

I'm alternating doing bench x volume and ring dips x volume, and having them as a subsidiary exercise as I want to keep that functional strength up. It's not ideal in terms of AGVT is about - but I'm still getting a lot of out it. :)

It is a fair rebuke though :p
 
Hi Benny

I do the 40x0 tempo - it's the only way to do it! :D

I do it on a rolling routine - I don't always have the ability to do a set routine on specific days.

I've been out of it for the last 10 days or so as I have recently started a new job and trying to settle into a new routine and it's thrown me a little, I'm doing long hours at the moment but that should settle down once as things become more "standard". My commute is so much better now so I'm feeling less tired, and sleeping better so should be able to recover better.

I like AGVT as it is basically a push pull with high volume and some good accessory work out at a decent loading and decent intensity.
 
Legs 4x10 - work out 2

Ok so I've been out of it for a little, see previous post - but I was back on it today, and will be for the rest of the week, and hopefully from now on, now that I've got myself back into a sort of routine.

I've dropped the weights a little as I've been out of it a little - but hopefully will ramp them back up in due course.

Squats:

Overhead squats:

Bar*10
30*6
40*6
50*5

Back Squats:

60*8
100*6
120*5

Working Sets:

132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4

RDL:

90*4
90*4
90 * 4
90 * 4
90 *4
90*4
90*4
90*4
90*4
90*4

Leg press:

270*6
320*6
350*6

Fancied a bit of conditioning so did the following:

Stair Climbs (20 steps up and down as fast as possible holding weights)

5x up and down stairs with 2x24kg KBs. Target was 15s to go down and back up. Took it in turns with a mate. Pretty good as a finisher!

Session volume (excluding stair climbs and warm up):

14,540Kg


New Phase volume:

54,099Kg


Total volume to date:

123,403Kg
 
Last work out of Phase 2 (4x10) - OHP

And I love yours! :D :cool:

Didn't quite break 10T on the volume of the main workouts - but probably did if I include warm ups - but I was doing side raises so they're never going to add that much weight! :p

OHP
Bar * 12
40 * 8
50 * 6

WS:

57.5*4
57.5 *4
57.5 *4
57.5*4
57.5*4
57.5 *4
57.5*4
57.5*4
57.5 *4
57.5 *4

BOR

70*6 - weight gauging

WS:

80*4
80*4
80*4
80*4
80*4
80*4
80*4
80*4
80*4
80*4

Side raises

7.5*6
7.5*6
7.5 * 6
7.5 *6
7.5 * 6

Deadlifts

100 * 10
120*6
140 * 6
160 *5
180*5

Felt pretty easy considering the volume of RDLs and Leg work yesterday! :cool:

Session volume (excluding stair climbs and warm up):

9,145Kg


New Phase volume:

63,244Kg


Total volume to date:

132,198Kg


Phase 1 (5x10) Volume = 68,954Kg
Phase 2 (4x10) Volume = 63,244Kg

A little disappointed the volumes should be almost the same - but I did break Phase 2 as I was out of it for 10 days. Let's see how phase 3 goes (3x10) - hard I imagine is the word I'm looking for! :D
 
On the high volume sets I.e. 5*10, 4*10, 3*10 I do deads once but squats twice, bench once. Then do deads as an accessory once. On the high volume days I keep the weight the same.

Bench alternative is ring dips.
 
Yup. Bear in mind my 1st post is a little out of date. My programme is more like this now:

Workout 1:

Bench 5*10
T-Bar 5*10
Incline DB 4*6-8
Weighted Pull Ups 4*6-8

Workout 2

Squat 5*10
RDL 5*10
FS / Leg Press 4*6-8
DBSS 4*6-8

Workout 3:

Deads 5*10
OHP 5*10
Side raises / Seated DB Press 3*6-8
DB Rows 3*6-8

Workout 4:

Ring Dips 5*10
Pull Ups 5*10
Bench 4*6-8
T-Bars 4*6-8

Workout 5:

Squats 5*10
RDLs 5*10
Leg Press / FS 4*6-8
Walking Lunges 4*6-8

Workout 6:

OHP 5*10
BOR 5*10
Side Raises 4*6-8
Deads 4*6-8


That's the basic overview - of course depending on timing and availability, I vary the exercises accordingly.

I do more squats because I'm struggling with improving my numbers, and want to spend more time under the bar. Similar with OHP, I need to do more volume to push through the barrier.

Deads are too hardcore to do that volume twice in 10 days. I still do them twice, but the second time as an assistance workout.

I still do the main compounds as accessory work so that I still hit the major compounds EVERY session. And I've kept is as push and pull as possible as I LOVE push/pull.

It's ****ing hard work. However, I think I've finally tweaked my routine - so will finish phase 3, and start the new phase (on higher weights) with a bit more confidence. :)
 
I normally ramp it up for ***** and giggles. I like to do a warm up set to get the movement flow.

I knock about 10% off the high volume session - but it just depends on how I feel.

Today, deads, I did, 100, 120, 140, 160, 180, whilst I did 170 for 40 reps on my high volume session. Otherwise, I'd have just done 150*6 probably but I fancied a bit of progression. Yes, you *should* keep to 1 weight but you know me, I always tweak my programmes :p
 
mrthingyx said:
These numbers break my head. :eek: :cool:
Click to expand...

Wait till I get back on it properly! :D

It's tough though. I'm about 10% down on squats at the moment, and similarly on deads, but that's because I have been out of it a lot :(

I'll be back :cool:

Djdom56 said:
Sessions have been looking tasty recently FF, mirin.

How is the silly back problem (?) that happened a few weeks ago?
Click to expand...

Thanks, I'm only just getting back on it at the moment, but starting to feel my flow. I just have to accept that I get home after 8pm and have to eat a little later than I'd like.

The back problem is well and truly gone, it was just a silly twinge. Lots of mobility and the right exercises lined up the nerves and the problem was gone in a couple of weeks. I still went to the gym, I just had to be more careful with the exercises I was doing.

I've always "suffered" massive lower back pumps and it's just down to my physiology rather than it being a problem, since improving my hip flexors, glutes and hamstring mobility things have got better.
 
Basically right.

Slow negative (where applicable on most exercises bar a few - I.e. not on deads), no pause and explosive positive movement. Also 90s rests are key. They hurt. A lot.
 
Negs are vital for mass, but also it really helps iron out weak spots in terms of form and stops any rushing. It's important to control the negative portion of a lift. The slower and controlled the easier the concentric as you're not having to stop the bar and then reverse the direction and fight against the momentum. Furthermore the more explosive the positive part of the lift is the more power you're developing and so much the better!
 
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