FF's AGVT Log

FF: Seeing as our DB's only go up in 2kg increments...would you just go up a weight each time it's needed? On the 10x5 sets I mean.

ie I'd have to do something like: 16, 18, 20, 18, 20, 22/24.
 
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.
 
Hi mate, I've looked at Syla5 one and it seems alright, the issue (hence the question above) is with DB's, the increments from Workout 1 to 3 aren't enough as the db's at the gym only go in 2kg increments.

For instance, the db bench looks like this currently: 16kg, 16.96kg, 17.44kg :D So I'm no doubt just going to have to jump up a set each session presumably?

I did 5x5x100kg on deads today and that was pretty fatiguing, if I use my tested 1RM it will be 112.5kg on Monday, which is going to be pretty bonkers I think - I have been ill recently mind which doesn't help matters.

EDIT: What have you modified on the new sheet?
 
Freefaller said:
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.
Click to expand...

This is very true, I've physically nearly passed out after deadlifting, stars in the eyes and sitting down job. :D
 
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 :D)


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! :D
 
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. :)
 
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 said:
Total volume to date:

168,660Kg
Click to expand...

684utw.gif


That is a ridiculous amount of volume when you think of it. Not surprising though with sessions like that :p
 
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!
 
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!
 
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:
 
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! :D

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. :)
 
As I have no idea how to post gifs from my phone, we'll leave it at "frickimg aweeome."

Check out Jizz In My Pants by Lonely Island whem you get time. ;)

Awesome workout. How are your quads?
 
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