Sadly, This Will Be One Inactive Month

[hamudenben]

June 15th, 2011

GVT, Legs-2, 10 sets of 5 reps

5 x 70kg Front SQ, 60 sec rest

5 x 135kg Trap-bar DL, 60 sec rest

repeated 10 times

Quick assistance work:

2x10 OH-Lunges

1x10 Step-ups

[hamudenben]

June 16th, 2011

GVT, Chest&Back-2, 10 sets of 5 reps

5 x 95kg Bench Press, 60 sec rest

5 x 80kg BB Rows, 60 sec rest

repeated 10 times

Assistance work:

3x10 DB Fly

3x10 DB Row

[hamudenben]

June 18th, 2011

GVT, Arms-2, 10 sets of 5 reps

5 x BW+15kg Dips, 60 sec rest

5 x BW+12.5kg Chin-ups, 60 sec rest

repeated 10 times

Pressing (Dips) tonnage (BW+clothes ~ 90kg): 105kg x 5 x 10 = 5250kg

Pulling (Chin-ups) tonnage (BW+clothes ~ 90kg): 102.5kg x 5 x 10 = 5125kg

Total tonnage: 10375kg

Assistance work:

3x10 DB Kickbacks

3x10 SeatedDB Curls

3x10 BB Upright Rows

3x8 DB Lateral raises

I will try to log my tonnage for the 10 work sets. I Believe it's a very effective way to keep track of training intensity. Would be cool to include the time used.. but can't be bothered right now And I guess I would need to figure out the ROM in meters, if I wanted to calculate some sort of force used (newtons). Not sure I could make much use of it. Example: ((105kg x 10) * (0.5m x 10)) / (45 (minutes^2)) = 0.324074074 newtons.

[Phedder]

Are you an engineer or physicist? Always measuring every little bit they can I like the idea of keeping track of tonnage too, especially when on a volume routine as isn't that the real goal? There's plenty being moved in here, good stuff mate :nod:

[hamudenben]

June 20th, 2011

GVT, Legs-1, 10 sets of 4 reps

4 x 95kg Back SQ, 60 sec rest

4 x 130kg* Stiffed-Legged DL, 60 rest

repeated 10 times

*Did the two first set with 140kg. Again - too heavy.

Full body (?) (Squat) tonnage: 95kg x 4 x 10 = 3800kg

Posterior (SL DL) tonnage: 140kg x 4 x 2 + 130kg x 4 x 8 = 5280kg

Total tonnage: 9080kg

Quick assistance work:

1x10 1-Legged DB Deadlift

1x10 Step-ups

[mike27]

go the GVT!!! :nod:

[hamudenben]

Are you an engineer or physicist? Always measuring every little bit they can I like the idea of keeping track of tonnage too, especially when on a volume routine as isn't that the real goal? There's plenty being moved in here, good stuff mate :nod:

Cheers mate,

Haha! Naah.. I study economy & math. Well - mostly financial areas that require some sort of mathematical knowledge.

Yeah - I just read the book Eat STOP Eat, and besides some interesting facts about intermittent fasting, it (very briefly) addresses how tonnage indeed is one of the easiest indicators/factors to use when monitoring one's training. So I thought: Might as well.

On Intermittent Fasting:

I've spent a lot of time reading through ALMOST every post on the site leangains.com, and that inspired me to buy the e-book Eat STOP Eat. I didn't care to SUPER-study it - but I read it.

Intermittent Fasting (IF) sounds very attractive to me. I'm not starving in the morning (also - the body doesn't go into starvation mode before 5-6-7 or even more days) - so why eat? If it's not even that healthy? I like the idea of having a feast two maybe twice a day. 1000+ cal in one sitting. Then I'm satisfied.

I've done the 16/8-LG-approach for the last two days (not counting cals, tho). I'll try my best to do it 5 out of 7 days per week for the next two weeks... I'll log the results.

Do any of you guys use IF? Not necessarily LG. Could be fast 5 or Eat STOP Eat.

Incline Bench and Back's up tomorrow.

Sry for misspellings. So tired right now; been helping my grandma in her (big ass) garden all day

[hamudenben]

go the GVT!!! :nod:

Haha! Yeah - all the way. Pretty sure I'll be back on Wendler or RPT once I am done, tho. Really hard to do 10x2 sets in less than 45 minutes, if you're in a hurry

[hamudenben]

June 22nd, 2011

GVT, Chest&Back-1, 10 sets of 4 reps

4 x 90kg Incline Bench Press*, 60 sec rest

4 x BW+12.5kg Pull ups**, 60 sec rest

repeated 10 times

*Protocol said 95kg. That story ended after second set. Simply too heavy.

Pressing (Incline Bench) tonnage: 95kg x 4 x 2 + 90kg x 4 x 8 = 3640kg

Pulling (Pull-ups) tonnage (BW+clothes ~ 90kg): 102.5kg x 4 x 10 = 4100kg

Total tonnage: 7740kg

Assistance work:

3x15 KB Fly

3x3 KB Clean

[hamudenben]

June 23rd, 2011

GVT, Arms-1, 10 sets of 4 reps

4 x 65kg Seated OH Lockouts (started from eyes), 60 sec rest

4 x 45kg Barbell Curls w FatGripz, 60 sec rest

repeated 10 times

Pressing tonnage: 65kg x 4 x 10 = 2600kg

Rotating/Pulling tonnage: 45kg x 4 x 10 = 1800kg

Total tonnage: 4400kg

Assistance work:

None

[hamudenben]

June 25th, 2011

GVT, Legs-2, 10 sets of 4 reps

4 x 75kg Front SQ, 60 sec rest

4 x 145kg Trap-bar DL, 60 sec rest

repeated 10 times

Leg (FSQ) tonnage: 75kg x 4 x 10 = 3000kg

Posterior (TB DL) tonnage: 145kg x 4 x 10 = 5800kg

Total tonnage: 8800kg

Quick assistance work:

3x8 Step-ups

Note: I had a Superpump250-shake + Leucine + Taurine + Creatine + Glutamine preWO. Other than that the WO was done in a fasted state.

[hamudenben]

Preparing for the beach season.

[hamudenben]

June 27th, 2011

Weight (kg): 91.7 <-- damn

GVT, Chest&Back-2, 10 sets of 4 reps

4 x 105kg* Bench Press, 60 sec rest

4 x 90kg* BB Rows, 60 sec rest

repeated 10 times

*Protocol said 102.5 and 85, respectively.

Pressing tonnage: 105kg x 4 x 10 = 4200kg

Pulling tonnage: 90kg x 4 x 10 = 3600kg

Total tonnage: 7800kg

Assistance work:

15 x 60kg Bench Press + 25 x 40kg Bench Press

15 x 50kg BB Rows + 25 x 40kg BB Rows

[hamudenben]

June 29th, 2011

GVT, Arms-2, 10 sets of 4 reps

4 x BW+25kg Dips, 60 sec rest

4 x BW+20kg Chin-ups, 60 sec rest

repeated 10 times

Pressing (Dips) tonnage (BW+clothes ~ 90kg): 115kg x 4 x 10 = 4400kg

Pulling (Chin-ups) tonnage (BW+clothes ~ 90kg): 110kg x 4 x 10 = 4600kg

Total tonnage: 9000kg

Assistance work:

Some Dips & Chins, 40 & 30 reps, respectively... 3 sets.

[hamudenben]

June 30th, 2011

GVT, Legs-1, 10 sets of 3 reps

3 x 100kg Back SQ, 60 sec rest

3 x 140kg* Stiffed-Legged DL, 60 rest

repeated 10 times

*Protocol: 145... I've been waaaay to aggressive with this exercise.

Squat tonnage: 100kg x 3 x 10 = 3000kg

Posterior (SL DL) tonnage: 140kg x 3 x 10 = 4200kg

Total tonnage: 7200

Quick assistance work:

60kg BSQ: 15 + 10

70kg SL DL: 25 + 15

It's going to be a looong weekend off - time for a mini-holiday with the family.

[hamudenben]

Cheers lads and lasses,

Has anybody read the article on t-nation about John Broz (Owner of Average Broz's Gymnasium, and Pat Mendes' coach -- yes, the 19-yo dude who squats 350kg A2G RAAAAW (!)) ?

I read it, and I went on to do all kinds of Google searches in the pursuit to gather some more information on his method.

I encourage everyone to check out the four-parted interview with John Broz. Just do a youtube search on: "John Broz interview" or "Broz interview" or "Hungarian Muscle Hunk"...okay, maybe not.

I think the John Broz' article (unfortunately not by him) on t-nation is a good, quick introduction to the method.

It appears that Broz was so lucky that he got to spend three years living and training with Antonio Krastev (216kg snatch..just sayin'). Antonio Krastev! Correct - the famous Bulgarian, Ron Jeremy-look-alike weightlifter. Antonio introduce Broz to Ivan Abadjiev's approach to training. Really, it seems more like a lifestyle rather than "just" a program. It's known as the "Bulgarian Method" that rely heavily on the SAID-principle (Specific Adaptation to Imposed Demands).

While Broz' version (or what I think is he's general version - he strongly underlines that ALL athletes are different) is slightly different from what I understand Abadjiev used, e.g. Broz wants you to max out on BSQ everyday, while Abadjiev only made injured athletes do BSQ.

I like the idea that the human body can adapt to almost everything. It really makes sense to me. Think about it: When you started training you were sore for like 3-4 days, but eventually the soreness went away faster and faster. I bet a lot of you guys (guilty!) don't really get DOMS any more.

So maybe maxing out, that is, "training max", everyday isn't impossible after all.

Again, think about the racing biker who trains several hours a day 365 days a year... HIS BODY JUST ADAPTED! Well - maybe it adapted to EPO as well, but that's irrelevant in this case.

Same thing for the CrossFit Games Winner from 2009, Mikko Salo, he has approx. 12 training passes per week along with his job as a firefighter. The human body is truly amazing.

I know this post is indeed contrary to everything I've written about 5/3/1 and the importance of being rested and so on. I believe, however, that the "get your rest" idea still has it potential.

Obviously, maxing out on squat over two or more sessions every day isn't going to work with a "normal life"... whatever that is these days. And I don't really know what to do if one can't go "all in". After all this method was developed for athletes who were almost literally speaking (or writing) recruited even before they've had a chance to swim to the egg, and who's only mission was to bring home Olympic medals and such.

If anybody has read the article, seen the videos, know Broz, the Bulgarian Method, SAID, Krastev or Abadjiev or just have a comment or experience with high frequency training they like to share please post.

When I'll start training for CrossFit again, I might consider implementing some of these ideas.

That's it for tonight. It's 1:41 in the morning in Copenhagen.

Godnat og sov godt

[hamudenben]

July 1st, 2011

GVT, Chest&Back-1, 10 sets of 3 reps

3 x 90kg Incline Bench Press*, 60 sec rest

3 x BW+20kg Pull ups, 60 sec rest

repeated 10 times

*Protocol said 97.5kg, so I went with 100kg. Failed the first rep on first set. Argh. What a downer. I knew I had been taxing my body lately - but I won't be training until monday... lol. What a dumb comment. I realize that now. Anyway - back to the set. Stripped down the bar and set it all up again - now with 95kg. One rep, twooo--oo reps, three-eee..failed. DAMN! Wtf! I wise guy would have left the gym. Nope. Not me. Not the idiot. re-set the entire sh*t - now: 90kg.... Finally!

Pressing (Incline Bench) tonnage: 90kg x 3 x 10 = 3000kg

Pulling (Pull-ups) tonnage (BW+clothes ~ 90kg): 110kg x 3 x 10 = 3300kg

Total tonnage: 6300kg

Assistance work:

Incline Bench: 15@50kg, 15@40kg, 15@30kg

Pull-ups: 15@BW, 10@BW, 10@BW

[hamudenben]

July 4th, 2011

GVT, Arms-1, 10 sets of 3 reps

3 x 70kg Seated OH Lockouts (started from eyes), 60 sec rest

3 x 50kg Barbell Curls w FatGripz, 60 sec rest

repeated 10 times

Pressing tonnage: 70kg x 3 x 10 = 2100kg

Rotating/Pulling tonnage: 50kg x 3 x 10 = 1500kg

Total tonnage: 3600kg

Assistance work:

Seated OH Lockouts (started from eyes): 15@40kg + 30@20kg

Barbell Curls w FatGripz: 15@30kg + 25@20kg

[drizzt]

Hey mate, I'm a fan of Broz's methodology as well :nod: Actually, I'm heading to Las Vegas early next month and intend to drop in and meet the guy :grin:

Currently I'm doing the Smolov squat routine (into the Intense cycle now), which introduces you to the cycle with 3 days in-a-row of squatting. That part sucked, but from then on, the 4 sessions per week provided little-no DOMS.

In fact, the only DOMS I've had since then, were from the Switching (deload) week between the end of the test, and the beginning of the intense cycle... it all seems to make absolute sense once you're in this situation; you squat more, you don't get sore.

Then there are the actual gains. As a bit of background, a few months prior to beginning Smolov, I completed a 12-week RV Sheiko routine. Following the 12 weeks, I put 5kg (a very, very tough 5kg!) onto my squat max. After 6 weeks of Smolov (2 weeks intro cycle, 3 weeks base, 1 week deload) - I put 35kg onto my squat. (n.b, I attribute 10-15kg to introducing wraps to my max attempts which certainly helped, but my raw max was up 15kg at least - if not 20 - in half the time)

I'm excited to see how Smolov finishes (6 more sessions), and then look to moving on to something more like 6/7-day per week squatting ala Broz. Check out ThePman's log on this site as he follows the Broz/Bulgarian method.

Oh and I've also done Leangains (just read your post above), but I've taken too much of your time up already

Keep training hard bro.

[hamudenben]

July 5th, 2011

GVT, Legs-2, 10 sets of 3 reps

3 x 80kg Front SQ, 60 sec rest

3 x 150kg Trap-bar DL, 60 sec rest

repeated 10 times

Leg (FSQ) tonnage: 80kg x 3 x 10 = 2400kg

Posterior (TB DL) tonnage: 150kg x 3 x 10 = 4500kg

Total tonnage: 6900kg

Quick assistance work:

BSQ 5x10 @ 50

---

July 6th, 2011

GVT, Chest&Back-2, 10 sets of 3 reps

3 x 115kg* Bench Press, 60 sec rest

3 x 100kg BB Rows, 60 sec rest

repeated 10 times

*Too heavy... got thru with bad technique :-/

Pressing tonnage: 115kg x 3 x 10 = 3450kg

Pulling tonnage: 100kg x 3 x 10 = 3000kg

Total tonnage: 6450kg

Assistance work:

BB Rows: 5x10@50kg

[hamudenben]

I'm heading to Las Vegas early next month and intend to drop in and meet the guy

:grin: <-- me, green 'cause I'm so jealous!

...the Smolov squat routine...

... it all seems to make absolute sense once you're in this situation; you squat more, you don't get sore.

...After 6 weeks of Smolov (2 weeks intro cycle, 3 weeks base, 1 week deload) - I put 35kg onto my squat....

I'm excited to see how Smolov finishes (6 more sessions), and then look to moving on to something more like 6/7-day per week squatting ala Broz. Check out ThePman's log on this site as he follows the Broz/Bulgarian method.

Man, this sounds promising - and interesting! Congrats on the SQ PR. My squat sucks donkey balls; would love to add just 20kg to it.

I will definitely check Pman's log!

When you're doing Smolov, how long does one session take?

Oh and I've also done Leangains (just read your post above), but I've taken too much of your time up already

Nononononono! Pls continue. I wanna know how LG mixes with high frequency programs. It seems like Martin B. (LG) favors high intensity/low frequency.

Keep training hard bro.

This, I'll promise you! :-)

[drizzt]

When you're doing Smolov, how long does one session take?

Depends on the session really. We always do 30-40mins on dynamic stretching (hips/glutes, shoulders) before starting so that increases our time a bit.

I suppose thinking back over the cycle(s), every session varied in terms of length, as there was different demands placed (have you seen the Smolov template? If not, check here ).

We usually go by how we feel on the day, but we went for some fairly large volume in the warmups for the base cycle which also extended things, but if you're short on time, and just jump into the prescribed stuff after a couple of sets of warmups... I'd say you could get most sessions done in an hour or less.

Our quicker sessions (not including stretching or anything after squatting) probably took 45mins. Our longest (often the 10x3s of the base cycle) took 1.5hours or longer.

We also usually finish off with some bench work (running a low volume Gillingham template alongside Smolov), and then a little bit of core/other assistance - although we commit a full day to assistance now to take the pressure off on the Smolov days.

All in all though, we've been quite casual with our approach to time, so I'm sure it could be done a lot quicker than we're doing it.

Nononononono! Pls continue. I wanna know how LG mixes with high frequency programs. It seems like Martin B. (LG) favors high intensity/low frequency.

Ok the short version of it - the parts of leangains I followed strictly were; highfat/lowcal/lowcarb for non-training days, and lowfat/highcal/highcarb for training days. Of course I also followed the 16hour fast/8hour feed windows (religiously too might I add).

I followed leangains for a good 8 months (I think?) prior to beginning Smolov (including most of my 12 week Sheiko cycle). I kept pretty lean, and strength kept increasing... I was happy with it, and it was an easy way of "dieting" to follow.

I continued leangains through the base cycle of Smolov, and honestly my strength kept increasing (as is evidenced by my squat increases), but the leanness dried up! I was doing what I always did with leangains, so begun to think that maybe that was my problem.

So for the past month or so (since the end of the base cycle) I've simply been following the highfat/lowcal/lowcarb on non training days, and lowfat/highcarb/highcal on training days. I've cut the fast out, and now just eat when I want, and have actually noticed I've leaned up a little bit (although weight has stayed about the same/small increase). However I'm not so worried about being lean at the moment, more just getting my squat numbers up (although it's good to get both 8))

In my unqualified opinion, I'm thinking that leangains could be good in bursts of a couple of months at a time, but I also believe it begun to get a bit stagnant for me, and coming off it was probably a good decision.

Either way, I'd recommend giving it a go. I like Berkhan's way of explaining things, and I can honestly say it did work for me in keeping me lean and strength increasing (while following PL-style routines).

[hamudenben]

...

...

...

...

Interesting stuff. Really appreciate that you took the time to explain. Thanks :-)

[hamudenben]

Skipped my last WO of this GVT-wave. Reason? Vacation in Stockholm with my bro. That city is THE PLACE TO BE during summer. Nice weather (I'm a viking - don't need 30C+ to enjoy it), sun 20h+ a day, cool nightclubs, and the females... indescribable... wah wah wee wah!

Next round of GVT starts wednesday. Adjustments: BB BP --> CG BB BP

[hamudenben]

GVT-2, Chest&Back, 10 sets of 5 reps

5 x 90kg Incline Bench Press, 60 sec rest

5 x BW+12.5kg Pull ups, 60 rest

repeated 10 times

Total tonnage (kg): 9625