GVT- Great Volume Trauma
- Thread starter bakes0310
- Start date
Some of these replies
I did make it back from college yesterday and im fairly achy today aswell.
I did do my bench session today heres how it went:
Week2
Day2:
Bench 10x10 37kg- Got to about set 6 or 7 and managed 8 reps. Tried the last 3-4 sets at 35kg.
Rows 10x10 20kg Fine nothing to say but will be going up.
Dips 3x10 I did these before the rows today, but I was worse than last week. I managed about 6 reps all together. I may have to try with the band or change it for another exercise.
DB Push Press 3x10 10kg Managed it but was quite difficult, am I meant to feel it in the lower back?
I did make it back from college yesterday and im fairly achy today aswell.
I did do my bench session today heres how it went:
Week2
Day2:
Bench 10x10 37kg- Got to about set 6 or 7 and managed 8 reps. Tried the last 3-4 sets at 35kg.
Rows 10x10 20kg Fine nothing to say but will be going up.
Dips 3x10 I did these before the rows today, but I was worse than last week. I managed about 6 reps all together. I may have to try with the band or change it for another exercise.
DB Push Press 3x10 10kg Managed it but was quite difficult, am I meant to feel it in the lower back?
Last edited:
10x10 of BSS.
I feel for you son.
Im feeling it quite bad today, but I still smile and say its worth it. I wonder if ill say that tomorrow at work...
Week3
Day1:
Squats 10X10 85kg all fine weight going up.
Deficit Bulgarian Split Squats (dumbells) 10x10 7kg horrible horrible, done it
DB Lunges 3x10 12kg set 1 ok two and three died horribly
DB Side Raises 3x10 7kg I love the feeling still.
Day1:
Squats 10X10 85kg all fine weight going up.
Deficit Bulgarian Split Squats (dumbells) 10x10 7kg horrible horrible, done it
DB Lunges 3x10 12kg set 1 ok two and three died horribly
DB Side Raises 3x10 7kg I love the feeling still.
Week2
Day2:
Bench 10x10 40kg- Set 7 and onwards I wasn't getting my 10 reps, but I think ill keep the weight.
Rows 10x10 17kg Someone was using the 20's didn't want to wait as I only have two minutes rest between exercises.
Pressups 3x10 Didn't want to waste it doing dips and changed it for pressups. All ok haven't done them for a while but its fine.
DB Push Press 3x10 10kg felt ok but I think ill keep the weight for another session then try.
Day2:
Bench 10x10 40kg- Set 7 and onwards I wasn't getting my 10 reps, but I think ill keep the weight.
Rows 10x10 17kg Someone was using the 20's didn't want to wait as I only have two minutes rest between exercises.
Pressups 3x10 Didn't want to waste it doing dips and changed it for pressups. All ok haven't done them for a while but its fine.
DB Push Press 3x10 10kg felt ok but I think ill keep the weight for another session then try.
Week 3
Day 3
Deadlift 3x10@90kg Up next week
OHP 10x10 Improving I think give it a another two sessions and I should be ok with the sets.
RDL 10x10@50kg going up next week, kills my grip. But apparently you shouldn't do alternative grip like I do with my deadlift. Shame as my grip would be fine.
Day 3
Deadlift 3x10@90kg Up next week
OHP 10x10 Improving I think give it a another two sessions and I should be ok with the sets.
RDL 10x10@50kg going up next week, kills my grip. But apparently you shouldn't do alternative grip like I do with my deadlift. Shame as my grip would be fine.
Terrible session yesterday, I just came off my first nightshift in months and had been awake for just over 24hrs. Plus halfway through my shift my left knee really started hurting. Yesturday was meant to be leg session, I was stubborn and tried it, got to squats done first set and said "nope".
Done chest instead but I was a zombie, I need my sleep.
Week3
Day1
Bench 10x10 40kg- Sets up to 7 ok started losing a couple reps as the sets went on.
Rows 10x10 20kg Fine going up next week
Pressups 3x10 quite easy may have to add a couple more sets into it.
DB Push Press 3x10 actually done side raises as I didn't want to agitate my knee.
Walked away from the gym annoyed. Today Im meant to be gyming it but I think ill take a rest day and just try and recover (eat loads). My knee is a lot better and wouldn't surprise me if ill be fine in a one or two days.
Done chest instead but I was a zombie, I need my sleep.
Week3
Day1
Bench 10x10 40kg- Sets up to 7 ok started losing a couple reps as the sets went on.
Rows 10x10 20kg Fine going up next week
Pressups 3x10 quite easy may have to add a couple more sets into it.
DB Push Press 3x10 actually done side raises as I didn't want to agitate my knee.
Walked away from the gym annoyed. Today Im meant to be gyming it but I think ill take a rest day and just try and recover (eat loads). My knee is a lot better and wouldn't surprise me if ill be fine in a one or two days.
Knee is fine, trust me, done legs today..
Week4
Day1:
Squats 10X10 87kg all fine weight going up.
Deficit Bulgarian Split Squats (dumbells) 10x10 7kg Felt like the first week I tried them, a new kind of pain. All because I missed one leg session because of my knee. Im still dieing at about set 7, I hope that feeling would come at about 8...
DB Lunges 3x10 12kg Actually felt quite good, not sure to put the weight up or leave it.
DB Side Raises 3x10 7kg I love the feeling still, but may go up to 10kg, as long as I can do it very slow and controlled and of course sexy.
Week4
Day1:
Squats 10X10 87kg all fine weight going up.
Deficit Bulgarian Split Squats (dumbells) 10x10 7kg Felt like the first week I tried them, a new kind of pain. All because I missed one leg session because of my knee. Im still dieing at about set 7, I hope that feeling would come at about 8...
DB Lunges 3x10 12kg Actually felt quite good, not sure to put the weight up or leave it.
DB Side Raises 3x10 7kg I love the feeling still, but may go up to 10kg, as long as I can do it very slow and controlled and of course sexy.
Week4
Day2:
Bench 10x10 40kg- Another week at this weight and I think ill go up.
Rows 10x10 20kg Going up next week.
Pressups 3x10 Fine, was a bit naughty and should have done 5 sets or something, as 3 is a bit easy.
DB Push Press 3x10 10kg Like the feeling on this exercise, still gonna keep the weight but, yes I do like it.
Day2:
Bench 10x10 40kg- Another week at this weight and I think ill go up.
Rows 10x10 20kg Going up next week.
Pressups 3x10 Fine, was a bit naughty and should have done 5 sets or something, as 3 is a bit easy.
DB Push Press 3x10 10kg Like the feeling on this exercise, still gonna keep the weight but, yes I do like it.
My gym sessions aint very long anymore, well they never used to be any more than an hourish anyway. But yes im pretty strict with my times, rest between sets 1 minute and rest between exercises 2 minutes.
Some exercises like BSS and bench I may add 10-15 seconds extra when im getting past set 7 occasionally, but hand on heart I need too.
Quite proud at the time but not now, I had 1 min rest exactly on all 10 sets of my BSS yesturday..kinda feeling it now.
Edit: Ordered 10 more packs of biltong yummy.
Some exercises like BSS and bench I may add 10-15 seconds extra when im getting past set 7 occasionally, but hand on heart I need too.
Quite proud at the time but not now, I had 1 min rest exactly on all 10 sets of my BSS yesturday..kinda feeling it now.
Edit: Ordered 10 more packs of biltong yummy.
Last edited:
Well this is my current PB's from the powerlifting thread:
Bench/squat/deadlift
Bakes0310 -------------- 70+ / 145+ / 155+ ------------- [84] ----------- 370
But that score is about a couple months old, I don't really try pb as you can see these were not 1rep pb more like 3-5reps.
Would be nice if I could actually improve my bench and at least get to 90kg before the end of the year, but I think that's a tall order for me.
Bench/squat/deadlift
Bakes0310 -------------- 70+ / 145+ / 155+ ------------- [84] ----------- 370
But that score is about a couple months old, I don't really try pb as you can see these were not 1rep pb more like 3-5reps.
Would be nice if I could actually improve my bench and at least get to 90kg before the end of the year, but I think that's a tall order for me.
Week5
Day1:
Squats 10X10 90kg all fine until some weird thing happened in my head at set 9. I said that's enough reps about halfway through and put the bar back up wtf?? set 10 was fine, very odd.
Deficit Bulgarian Split Squats (dumbells) 10x10 7kg yep done, hurt yes, feeling it later probably...
DB Lunges 3x10 12kg Gonna go up next week
DB Side Raises 3x10 Tried 10kg but wasn't very good, gonna try it again, but I think its more about me being a little fagged out, rather than struggling with weight.
Day1:
Squats 10X10 90kg all fine until some weird thing happened in my head at set 9. I said that's enough reps about halfway through and put the bar back up wtf?? set 10 was fine, very odd.
Deficit Bulgarian Split Squats (dumbells) 10x10 7kg yep done, hurt yes, feeling it later probably...
DB Lunges 3x10 12kg Gonna go up next week
DB Side Raises 3x10 Tried 10kg but wasn't very good, gonna try it again, but I think its more about me being a little fagged out, rather than struggling with weight.