GVT- Great Volume Trauma

I'm actually quite excited to do this. I know if I do it and get all the reps and sets and eat loads ill be getting gains.
Havent felt this motivated since I very first started stronglifts and could see I was smashing squat PBs:)

I remember a saying Train like a Demon, Eat like a Horse and sleep like a baby. I think that's pretty accurate to follow.
I do sleep about 8+ hours, 7 if Its a bad day. Eating, ill work on and try to consume more. And training well, lets see what the GVT lark is about :)
 
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I get 7 hours on a really really really good nights sleep... Once in two weeks so far. I normally average 5 or so... GVT would kill me purely cos I could never recover! :D

Should be good, and it nothing else it will give you plenty of time to sort your form out (if there are any issues, ofc!) with 000s of reps!
 
Freefaller said:
Shoulder stuff I like to vary, but some cable or DB side raises are good. DB push press or seated backless DB shoulder press. YTWs are good for a warm up and mobility.
Click to expand...

I'd recommend some tasty face pulls with a nice pull apart at the top also.
 
Well im back from the gym. My god that was very hard, aint felt like this in along time. The weights were light but the amount of reps were very testing. Going from programs that were 5x5 to this 10x10 I knew this was gonna be hard...didn't realise it would be brutal. Heres how it went...

Bench 10x10
Sets 1-5@40kg set 5 I managed 8 reps so I put the weight down to 37kg
sets 6-10@37kg set 6 I managed to get the 10 reps but after that I was getting 8-9reps. Last set I did the 10, it wasn't pretty.

Rows 10x10
17kg no problem absolutely fine, I will be going up next week.
Dips 3x10
Just no..I think I may have to have this exercise before the rows. I managed 5 reps, 3reps then 2 reps. Just couldn't lift myself up. On my madcow program I would have done it, but the bench and rows zapped me.

DB Side raises 3x10
Done this exercise instead of push press by mistake, nevermind. Anyway tried it with 10kg managed all the sets but it wasn't very good form, may have to go to 7.5kg.

Managed a very poor core workout at the end, before I walked out.
Bit disappointed with myself thought I was stronger than that, even though my bench days were always my weakest I didn't think it would be that bad. Nevermind after a few months it should start to look pretty good, hopefully.
Sat here now with glass of milk, mixed nuts and some peanut butter on bread. My arms feel weak. Its all good, still smiling and I look forward to Friday.
 
Start off lighter then :)

Freefaller will know more about programming etc and what to do (either drop weights so you get all ten sets or continue from now until you get all ten sets?) Regarding dips, how about do them with legs up on a bench? Then progress in to full dips?
 
From what I can gather its more important to get the reps rather than the weight. So priority is to get those full 10x10, so yep the weight will be dropping.
For dips I may go back to using one of there bands to help me.
 
Controlled negatives are more important. IF you cannot complete the full set it isn't a problem. The first 6 to maybe 7 you should be able to manage full sets of.
 
Controlled negatives what does that mean exactly. Say for example benching bringing the bar back down in a slow controlled manner then bursting up with power to the top again?
 
The pot is pretty generous at this point, and some people have big money on a post in GD asking for "help - I am stuck on the toilet and can't get off... my legs don't work!"

:D
 
Another fubar session, still recovering from incredible DOMs from Wednesday session I knew it was gonna be a challenge.

Deadlift 3x10@80kg may of been a little too light, it shall be going up next week.
OHP 10x10 I went in very light at 30kg, couldn't do the first set only managed 8 reps. Tried again for another two sets, but it got worse. Took all the weight off and just done the bar (20kg) and that was fine until the last set where I managed 8 reps.
RDL 10x10@40kg I was actually pretty ok with these for the first time trying them. The weight will have to go up.

So im home eating my peanut butter and mixed nuts, washed down with milk again yum yum. My musclefood delivery will be here today, so expect pictures of my meat.
 
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