FF's AGVT Log

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.
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<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/ :cool:
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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 :)
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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 :p
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WEll it's leg press so doesn't really count :p

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: :D
 
Niiiiiiice! Also, this flossing you speak of, sounds interesting...

Currently got a constantly tight trap, should and scrap :p been rolling on a ball and doing movements with ,y arm while on it, but its not doing much.
 
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:
 
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