Grovers German Volume Training

[Rookie]

Yesterday Chest & Back

Bench press 10 x 10 Total weight 5572.50kg - up 182.5 on last week

Pull ups 10 x 10

Cable cross over 3 x 10 reps first set reps raised weight but struggled on last 3 reps so dropped back a weight for next two sets

Seated row 3 x 10 reps at 72kg

Today Rest day!

Not trying to hate bro, but if I`m reading right you bench 55. something kg? Thought your bw was mid/high hundreds? You said my journal like a soap opera....

[Phedder]

Yesterday Chest & Back

Bench press 10 x 10 Total weight 5572.50kg - up 182.5 on last week

Pull ups 10 x 10

Cable cross over 3 x 10 reps first set reps raised weight but struggled on last 3 reps so dropped back a weight for next two sets

Seated row 3 x 10 reps at 72kg

Today Rest day!

Not trying to hate bro, but if I`m reading right you bench 55. something kg? Thought your bw was mid/high hundreds? You said my journal like a soap opera....

For 10 sets of 10 with small rest breaks. I suggest you try it, very humbling.

[Rookie]

I have done GVT before, and I did over 60kg when I was 76kg so Phedder I have done it before and I do agree it is not easy but in comparison to weight, like I said not trying to hate but could think a bit more before he critiques others

[Phedder]

Critiques? He was commenting that there was a lot of talk going on in your journal, nothing against you personally. Yet you come into his and question his weights. Maybe you should think a bit more before critiquing.

[Rookie]

Yes Phedder when someone says all talk no action, he is disregarding the work I put in. My journal is quite consistent and don`t get why he made that claim since I put entries in, and I may not be strong but its not like I sit around twiddling my thumbs for 45-60min. Not trying to honk my own horn, but things arent a walk in the park, if there was no action I wouldnt be doing what I am today

All I was getting at was, in relation to his body weight those numbers are low and the fact that I was just trying to clarify why he made the statement on my journal.

[Phedder]

He also preceded that with 'good to see you're still working out' so I don't perceive that as him disregarding the work you put it at all. But f*ck it, I'll let Grover clear it up. I still don't believe he was meaning it in any negative way, unlike your comments in his journal.

Keep up the good work Grover, ignore the hater :pfft:

[Rookie]

Yeah like I said I make sure I can train no matter what.

Its between me and him bro, don`t know why you`d wanna get involved at all....

Not saying he aint working hard, of course he is I can see that.

[Grover]

nothing like a big happy family

sorry rookie if i upset you, wasn't intentional.

came across a thread with you mentioned in it saw your journal and jumped across to see what you were up to, had about 2 or 3 pages of banter at that stage!

Like I say nothing personal.

You are right BW is high so to is BFat about 18%- going to hit that after christmas

Got training down pat, now will dial in diet, pretty good but have been keeping intake up to build size.

reason low weight for bench? haven't really pushed myself for 1rpm was working on 100kg - don't have a training partner or spotter so haven't explored what that could be.

Saying that at 55 x 10 = 550 x 10 = 5500 kgs still gave me sufficient DOMs to believe that I had done enough to grow some more.Which is what its all about.

I don't go to the gym to show off or prove a point about how strong I am.

Have my goals and if I reach them good.

Todays workout

Legs

Squats

75 x 10 x 10 =7500kgs - 500kgs more than last week

Could I have gone higher - yes

Curls

42 x 10

Then 36 x 10 x 9

ran out of time for Calves/abs work pressing!

[Grover]

Day 2 Chest & back

Bench press

60 x 10 x 10

Pull ups

10 x 10

Cable cross over 3 x 10

Seat cable row 3 x 10

Should be rest day tomorrow but will squeeze in arms/shoulders -day 4 so that complete 4 weeks of the program.

[mike27]

im onto GVT in jan!

how much has ur body weight gone up? and what about ur increases in weight from week 1 day 1 to the end session?

[Grover]

how much has ur body weight gone up?

3kg and what about ur increases in weight from week 1 day 1 to the end session?as in weigjhts lifted? or body weight?

Having finished 4 weeks of GVT looking thru journels for inspiration and thought would take a leaf out of Soundsgood exercises today.

As my strength is considerably less :oops: won't "looksgood" and have just done the following leg work out

leg extensions

x 21

x21

x21

Squats

x 10

x10

x 10

x 12

x 10

Leg extensions

x21

x21

x21

Leg Press

x 32

x 32

x 32

x 32

Leg curls

x 21

x 16

x 12

x 21

It sure as hell didn't "feelsgood" when I left the gym!

[Grover]

As part of progress plan will be working on dietry intake so bound to be issuses here!

Started by working out maintenance calories required 3371

To achieve fat loss 2697

Extreme fat loss 2147

Been a bit of an eye opener already!

Time Food Cals Total

4.45 Strawberry shake 130 130

5 oats 150 280

coffee 60 340

7 coffee 60 400

930 Whey Maxx shake 2 scoops 280 680

up to 680 already and haven't even had lunch!

[mike27]

""""how much has ur body weight gone up?

3kg and what about ur increases in weight from week 1 day 1 to the end session?as in weigjhts lifted? or body weight""""

yes ur body weight increase and ur weight lifted?

ive just done chest and back today on gvt. brutal after 1 week off.

[Grover]

weight went up 3kg, sadly packed another 3 on over the festive season! :oops:

I didn't test myself on a 1 rep max lift before /after so not sure re strength increase.

Definate change in muscle defination though from start to end of week 4

Stick at it, i will give another go once trimmed a bit of BF off

[mike27]

ok thanks. im making progress of around 1kg per week, so will be keen to see if it jumps up more

[size8]

Yep Love those 10 x 10s,

You know its been a big week in the gym by Sunday!

Keep it up.

8.

[HarryB]

Nice work man!!! In that humidity too!!!

[steak]

madness