FF's AGVT Log

Freefaller · 6 Jun 2013 at 20:48

Phase 3 - 10x3 - Session 1 - Bench

Bench:

Bar * 20
60*10
80*6
90*5

100 *3
100*3
100*3
100*3
100 *3
100*3
100*3
100*3
100*3
100 *3

Not overly challenging, but did get a spot for the last 3 sets just in case. I have a habit of suddenly failing spectacularly for not reason.

Tbar:

100 * 3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3

SO much love for these :cool:

Incline db press

32 * 6
32 *6
32*6
32*5(f)

Boom failure on last set - it was all going really well until then. It was like moving a brick wall connected to canary wharf, pushing up against the moon.

Pull ups

15*6
15*6
15*6
15 *4

Just couldn't go any further on the last set. Did 2 singles with 30s rests in between.

Session volume (excluding warm up, and bodyweight for pull ups):

7,066Kg

New Phase volume:

7,066Kg

Total volume to date:

139,264Kg

It is getting harder now with the weights, but still probably a little light - but I'm enjoying the pump and the volume. The 90s rests are still the hardest thing to deal with. Obviously with warm ups and counting bodyweight, volume is over 10T but I haven't been recording it that way and I want to stay consistent.

Freefaller · 7 Jun 2013 at 13:24

Instinct.

doesn't help you I'm afraid, but I kinda gauged what'd be able to do so that I can only JUST do the sets.

Freefaller · 7 Jun 2013 at 16:45

I'm a spreadsheet nut. It's basically my life at work, and I can't escape it at home either.

It tracks and works out everything for me.

Freefaller · 7 Jun 2013 at 18:22

Sure. I'm in France but when I get home I'll send it to you.

Freefaller · 8 Jun 2013 at 07:20

You can do Sylas though I have modified the sheet since.

I can see if I can send it Sunday evening.

I'd work out your 1rm, then choose your 10rm accordingly and still increase the weights by the relevant increments. It all works out to be very challenging and almost on the point of failure towards the last few sets. it HAS to be challenging and grinding on the sets else there's no point to it.

If your spleen isn't about to burst through your skin you're not trying hard enough.

Freefaller · 13 Jun 2013 at 20:26

Phase 3 - 10x3 - OHP / Deads

Deads:
Bar * lots
60 * 10
100 * 5
120*5
140*5
160*3

Working Set:

175*3
175*3
175*3
175*3
175*3
175*3
175*3
175*3
175*3
175*3

OHP:

60*3
60*3
60*3
60*3
60*3
60*3
60*3
60*3
60*3
60*3

Db rows:

46 *8
46 *8
46*8

Seated db press:

28*8
28*8
28*8

Session volume (excluding warm up deads):

8,826Kg (Broke 11T with warm ups

)

New Phase volume:

15,892Kg

Total volume to date:

148,090Kg

Been out of it for a long weekend owing to some frivolity in Paris. But back on it and well, the session whilst challenging felt good and strong. Squats are going to be tough!

Freefaller · 18 Jun 2013 at 20:31

Phase 3 - 10x3 - Squats

Squat

Bar * lots
40 * 12
50*12
60*10
100*8
120*5

Working Set:

140*3
140*3
140*3
140*3
140*3
140*3
140*3
140*3
140*3
140*3

RDLs:

100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3

Walking lunges:

20*5
20*5
22*5
22*5
22*5

Leg press

260*6
260*6 Too light so had to increase weight
300*6
300*6

Session volume (excluding warm up deads):

14,450Kg

New Phase volume:

30,342Kg

Total volume to date:

162,540Kg

Happy with that sesh. Hard work though. No AC unfortunately so it was a little warm, but I prefer it a little hot.

Freefaller · 18 Jun 2013 at 20:47

Phase 3 - 10x3 - Chest/back session 2

Ring dips:

Bw * 8
10 * 6
15*3

Working Set:

20*3
20*3
20*3
20*3
20*3
20*3
20*3
20*3
20*3
20*3

Pull ups

20*3
20*3
20*3
20*3
20 *3
20*3
20*3
20*3
20*3
20*3

Bench

50*12
80*6
100*6
100*6
100*4

Bor suppinated grip

Bar*12
70*8
70*8
70*8
70*8

Session volume (excluding warm up deads):

6,120Kg

New Phase volume:

36,462Kg

Total volume to date:

168,660Kg

Was surprisingly hard despite the low volume, great back and chest pump though. Could have, should have gone heavier on the dips and pull ups - but hey, I know what to do next phase.

Freefaller · 18 Jun 2013 at 21:30

Yeah it averages at 10T a sesh on average which is a good average. The numbers will just keep going up hopefully As the weights increase if I don't start failing!

Freefaller · 21 Jun 2013 at 20:37

Non AGVT Day

DB snatch

32*3
36*3
40*4
44*2
48*2
50*1

Pallof press

15*8
15*8
15*8
15*8

Barbell curls // hammer curls

30*8 // 16*6
30*8 // 16*6
30*8 // 16*6

Tricep rope pull down // cg press up

20*8 // 8
25*8 // 8
25*8 // 8
25*8 // 8

Cable side raises

5 * 8
7.5*8
7.5*8
7.5*8

Just a bit of fun.

Then some HIIT skipping for 15 mins. Phew!

Freefaller · 21 Jun 2013 at 20:41

OHP

Bar * 12
40 * 8
50 * 6

60 *3
60*3
60*3
60*3
60*3
60*3
60*3
60*3
60*3
60*3

BOR

60 * 10
80 * 5

90 * 3
90*3
90 *3
90*3
90*3
90*3
90*3
90*3
90*3
90*3

Seated Shoulder press

50*8
80*8
80*8
80*6

Deadlifts

110*6
150*6
180*4
200*4

Session volume (excluding warm up deads):

9,920Kg

New Phase volume:

46,382Kg

Total volume to date:

178,580Kg

BORs killed my core after some good OHP - and so my deads struggled a bit. However, relatively happy with the session. Looking forward to going back to 5s on bigger weights! :eek:

It's gonna be tough! :cool:

Freefaller · 25 Jun 2013 at 20:21

Phase 3 - 10x3 - Front Squats

OH squat warm up
Bar * 8
40 * 6
50 * 5
60*f
60*2

Front Squats

60 *8
80*5
90*5

WS

100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3

RDL

100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3
100*3

Leg Press

270*6
310*6
350*6

DBSS

20*6
20*6
20*6

Session volume (excluding warm up):

11,940Kg

New Phase volume:

58,322Kg

Total volume to date:

190,520Kg

I think MrThingy will like this session

Front squats and OH squats awww yeah!

Actually relatively straight forward, a lot easier than back squats IMO, next 3x phase will be 105kg if not more. Felt good. Hard, but good. RDLs are too light. Phase 4 the numbers will be revisited.

I'm starting to get back into volume - it'll take a couple more months. Then back to some strength hybrid training. I think it's more about maintenance now for me, I doubt I'll go much further ahead - however as long as I can keep consistent with my lifts, and add that extra rep, or get a little extra power, then I'll be happy.

Freefaller · 25 Jun 2013 at 21:23

Confused.com

Freefaller · 25 Jun 2013 at 21:54

Ah lol!

thought you'd approve

Fried wobbly jelly like all work well as descriptive words. Hams are hammy.

Centurion what did you ask?

Freefaller · 26 Jun 2013 at 21:51

haha!

No worries, better to ask, than be ignorant.

I'm just lazy and like to abbreviate!

Freefaller · 28 Jun 2013 at 20:27

JoeF1 said:
Just found this thread. Seriously heavy workouts.

Love to try this myself...On a lot less weight mind.

Thanks. Getting there - still a way to go - but definitely back on track.

It's not an easy programme, and I've sometimes come close to saying "**** it I'm going to go home" a few times. But it hurts so good! :cool:

Freefaller · 28 Jun 2013 at 20:36

Phase 4 - 10x5 Chest / Back

Right - had a **** week when it came to training, lots of social events and things popping up, and working some hefty hours (but self inflicted) - not stressed just busy.

Hit it hard today. And I ****ing loved it. Had an AMAZING session. I can't wait for squats if it goes anything like it did today. :cool:

Ok, onto phase 4, so that's the weights of phase 2, for 5 reps instead of 4! Starting to get tougher. This makes me happy!

Bench:

Bar * lots
60 * 10
70 * 8
80 * 6

WS

95 * 5
95*5
95*5
95*5
95*5
95*5
95*5
95*5
95*5
95*5

Tbar

95 * 5
95 *5
95*5
95*5
95*5
95*5
95*5
95*5
95*5
95*5

Incline db press

32 *8
32* 8
32*5 - just completely burnt out - couldn't even move the weight :'( Good pump though!

Pull ups

Back was already well fried - so this was ambitious.

15 *6
15*6
15*6

Forearm pump - check.
Back pump - check.
Shoulder pump - check.
Arm pump - check.
Pump pump - check.

Session volume (excluding warm up):

10,224Kg

New Phase volume:

10,224Kg

Total volume to date:

200,744Kg

Broke 200 Tonnes! :cool:

Freefaller · 29 Jun 2013 at 11:00

It's only going to get juicier and juicier! :cool:

Freefaller · 30 Jun 2013 at 19:46

Oh ehm gee. No A/C in the gym and squat day made for a very long and hard and wet session

Hard. Really struggled today :/

Oh squat

Bar * 8
30*6
40*5
50*4

Squats:

60 * 8
100*6
120*5

WS:

135*5
135*5
135*5
135*5
135*5
135*5
135*5
135*5
135*5
135*5 - the slowest grind every

RDL

90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5
90*5

Dbss

16*6
16*6
16*6
16*6

Leg press

270 * 6
270*6
270*8

Session volume (excluding warm up):

17,418Kg :eek:

New Phase volume:

27,642Kg

Total volume to date:

218,162Kg

**** me tomorrow is going to be a hard day!

Freefaller · 30 Jun 2013 at 20:05

I literally cannot move