Thanks! Short term goal of repping 140x6 and subsequently the same after that with 160kg

This post has been edited by mikehuan: Sep 24 2011, 11:38 AM

Damn , i'm jelly of your back workouts. My BB rows in 2 months is still 40kg.

This reminds me to update my journal before i forget about progress then.

Same goal ^__^ Except mine will be unstrapped.
Bests of luck!!

Smtg's not right with your squats. You're loading your quads far too much. The load when ascending should be on the hips and lower back. A back squat, should NOT be a primary quad dominant exercise. It's primarily posterior chain (hip/lower back), so sit back more.

And your stance, for the deadlifts is far too wide. Lower your hip and keep the bar closer when starting. With 2-3 practice sessions, you'll be pulling 170KG, piece of cake.

try deadlifting. i found that the heavier i go, the poundages for most if not all my lifts increase easier..


you too, beast!


i've recently made minor corrections to both squats and deadlifts, thanks to advice from razorboy and the stickied thread. i think im moving towards the right direction for squats especially, since im getting DOMS at hips, lower back more than quads now. think i should update with a new video to be certain.

Deadlifts however im still not sure if the corrections i made are in the right direction, so far the changes ive done from the video is to move the bar closer to my shins, and travelling all the way up as close as i can get them to my legs, and hips are lowered as well. breaking from the hips and then bend the knees i think im getting it wrong. another video shall be up when i attempt 160kg again!

How far should the stance be? narrower than shoulder width?

thanks for the tips PB, great help.

Starting GVT today! Lets give it a 6 week trial run

Day 1
Chest & Back
DB Flat Bench Press 10x10
Barbell Row 10x10
Shrugs 3x15

Day 2
Legs, calfs, and abs
Squats 10x10
RDL 10x10
Calf Raises using HS Leg Press Machine 3x15

Day 3
Shoulders, biceps, and triceps
DB Seated Press 10x10
Preacher EZ Bar Curls 3 x 15
Rope Pulldowns 3 x 15

Alternate every week with;
Day 1
Chest & Back
DB Flat Bench Press + DB Flyes (Superset) 10x5 for each exercise
Deadlift 10x10
Shrugs 3x15

Day 2
Legs, calfs, and abs
Squat 10x10
Leg Press 10x10
Calf Raises 3x15

Day 3
Shoulders, biceps, and triceps
Smith Seated Press + Standing DB Lateral Raises 10x5 for each exercise
Seated DB Curls 3 x 15
Rope Pulldowns 3 x 15

GVT is some fun stuff. It's gonna be a good 6 weeks.

Oh I'm feeling the 'fun', alright. So effin tired. Feels like I ran a marathon using handstands.


Week 1, Workout 1 (Chest/Back) 26/09/2011
DB Flat Bench Press
50lbs x 10 x 10

Barbell Bent Over Row
60kg x 10 x 10

Extra Work
DB Incline Flys
22lbs x 6 x 10-13
27lbs x 3 x 10

notes:
- couldnt be bothered to do shrugs as planned, wasn't gonna be able to lift heavy enough or with enough reps for shrugs to be effective
- DB Press started to fail around set 8, however due to the light weight it was still manageable, shall increase next session to 55lbs.
- Barbell row started feeling heavy around set 3, set 7 onwards was done with bad form after 6 reps or so. To increase 5kg next session, and work on form.
- Probably shouldn't alternate workouts. 6 weeks is way too short to be alternating different movements. Probably move deadlifts to a whole day for itself since i can go to the gym one more time during the week.

This post has been edited by mikehuan: Sep 27 2011, 01:43 AM

Week 1, Workout 2 (Leg) 28/09/2011
Squats
Warmup x 2 x 10
60kg x 10 x 10

HS Leg Press
50kg x 2 x 10
100kg x 4 x 10

HS Calf Raises
200kg x 3 x 15

EZ Bar Preacher Curls
Plate Weights Only
10kg x 3 x 12

Seated DB Curl
22lbs x 4 x 10

Notes:
- Squats was hell, had to use belt on 6th set because lower back was hurting so much.
- 6th set was 9 reps, 8th set was 8 reps. couldnt continue due to lower back
- Too tired to do 10x10 RDL or even HS Leg Presses, legs were already shaking on the 50kg sets.
- Did quick biceps to kill some time. Too fatigued to do heavier.

10x10 squats was the hardest thing I've ever done before. 20-rep squats takes a close second place to that.

amen, bro. i overestimated my abilities and underestimated the power of squats.





This post has been edited by mikehuan: Oct 3 2011, 12:14 AM

Week 1, Workout 3 (Shoulders) 01/10/2011
DB Seated Shoulder Press
44lbs x 5 x 10
44lbs x 2 x 8
44lbs x 2 x 7
44lbs x 1 x 6

Seated Lateral Raises
22lbs x 10
27lbs x 10
33lbs x 6 + Standing Lateral Raises 7.5kg x 10

Cable Lateral Raises
15 x 10
20 x 10
25 x 10 + 10 x Failure (10++)

Week 1, Workout 4 (Arms) 02/10/2011
All weights recorded for arms day are plates weights only.

Preacher Curls EZ Bar, Seated
10kg x 10
20kg x 10
20kg x 2 x 7
20kg x 6

Standing Wide Grip Straight Bar Curls
10kg x 10
20kg x 3 x 10
15kg x 10

Wide Grip Straight Bar 21's
5kg x 2 x 21

EZ Bar Close Grip 21's
5kg x 2 x 21

Skullcrushers
5kg x 12
10kg x 12
15kg x 10
20kg x 10
20kg x 2 x 8
20kg x 7

Rope + Cable Pushdowns
Lightweight till failures.

I'm gonna try to explain this in words the best I can. First, put your feet as close to the bar as you can without touchig your shins. Shoulder width stance.then, put both your hands just slightly over shoulder width, without sitting down and roll the bar toward your shins until your thumb around the bar touches your shin. It's gonna be a little awkward but don't worry about it. Don't look up, look at the ground, set a Mark around 5-6 meters away from you on the floor. Then, flex your chest and arch your back, this will make your hips go down. Only go down as low as flexing your chest and arching your back goes, not an lower. You're at your starting position. By squeezing your chest, pull back with your traps(pull back your shoulder blades) and pull up. When you're up right, and your shoulders are contracted like your half way shrugging and your chest puffed up, then lower the bar back down to your starting position.

Keep the bar touching your feet at all times. When pulling up and going back down, the bar stays touching with your feet. Basically, rolling the bar up and down your leg. Record that. And you'll see a good deadlift. Follow the instruction to the dot.

This post has been edited by razorboy: Oct 3 2011, 04:13 PM

thanks man. one question though. when going down, break at the hips first (like squats) then followed by bending knees to maintain my back's angle to the floor. am i doing it right? or should just bend both hips and knees at the same time? sometimes if i get the timing wrong when doing the latter it hits my thighs and i cant slide it down past my knees. kinda self corrected naturally by breaking with hips first.

i should really get that video up, lol. solves a lot of theorycrafting!

in a deadlift, the hip drive is the very last thing you do at the upright position from the starting position. So if you're going back down, reversing the motion,the last thing you do going up would be the first thing you do going back down. Imagine it in your head. And you can see it clearly. Every repetition , regardless of the exercise, is a 3 phase movement, positive, static, negative.

Positive
------->
Static
Negative
<-------

It's a matter of doing something, reversing it, doing it again.

This post has been edited by razorboy: Oct 3 2011, 05:33 PM

yeah just kinda needed some confirmation. thanks for the tips man. breaking hips first at eccentric, got it. now i just need to slot in deadlifts in one of the gvt days..

dude, this place is starting to have spider webs man

lawl, i got the weeks workout in my phone. DAMN LAZY wanna input it all in..later la

Week 2, Workout 1, Chest (04/10/2011)
55lbs x 8 x 10
55lbs x 9
55lbs x 8 + 55lbs x 3 (20 sec pause reps after set 10)

Barbell Rows
60kg x 8 x 10
60kg x 8
60kg x 3 x 10
60kg x 5


Week 2, Workout 2, Legs (06/10/2011)
Squat
60 x 9 x 10
60 x 1 (Pants tearing incident)

Leg Presses
150kg x 4 x 10

Week 2, Workout 3, Shoulders (08/10/2011)
DB Shoulder Press
44lbs x 6 x 10
44lbs x 2 x 9
44lbs x 2 x 8
44lbs x 7

Cable Lateral Raise
20 x 4 x 10

DB Lateral Raise
22lbs x 1 x 10
27lbs x 2 x 8 + Standing Lateral Raises 27lbs x 6

Week 3, Workout 1, Chest (11/10/2011)
DB Chest Press
55 x 10 x 10

Cable Flys
15 x 10
20 x 2 x 15

DB Flys
22lbs x 15
27lbs x 3 x 15

Misc Tricep Work.


Thoughts on GVT so far:
- This program cant be done for extended periods of time. Its not flexible enough to allow other exercises for one training day. At most you would be able to do the max of 3 of 10x10 exercises on the same day. if you could still do more you arent lifting heavy enough or just plain lying.

- Though its satisfying to see my rep numbers increase week after week, the high isnt as nice as when you hit a PR. I'm sure I would eventually be bored with the routine. But to continue with the program for say, 6 months, imo is feasible, as its easy to advance and almost impossible to plateau.

- Chest/Back day is not working, I'm progressing fairly well at other days, but back training doesnt seem to be enough. Am adding an additional day just for back. Planning to do BB Rows, and then continued with some heavy deads if possible. We'll see. I'll put it after shoulder day, last training day of the week.

- 10x10 compounds is killer shit. squat days are practically the hardest thing ive ever done in a gym so far. Legs were already shaking when i started to WARM UP with leg presses, no joke. 60 sec rest times my ass. im practically extending them to 1.30 to 2mins after set 5.