FF's AGVT Log

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:
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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?
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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.
 
cool, a longer neg then i am used to, but hopefully it will be beneficial for picking up on making movements symmetrical. I have found my right leg to be dominant specifically in my squats so i will give this a go :)

as for the 90 sec rests thats par for the course for me so should be fine.
 
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!
 
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. :)
 
FF, your 4x6 sets, how are you calculating these? Or how did you initially? :) Wondering what sort of weights to use
 
Freefaller said:
Instinct. :o 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.
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No worries, thanks buddy :)

P.S: do you have a spreadsheet or have you just been working out numbers as you go along?
 
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I'm a spreadsheet nut. It's basically my life at work, and I can't escape it at home either. :p

It tracks and works out everything for me. :)
 
Don't suppose you could PM it? I can do basic formulas, but making it round off numbers as well as working out percentages is a bit beyond me :p
 
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