Squats forge Iron Gods...

[OnlyHuman]

Week (17) Day (1)

BB row

4 sets of 5 @ 65

2 sets of 8 @ 55

Deadlift

5 sets of 10 @ 90

DB rows

3 sets of 12 reps @ 30

Prone leg curls

5 sets of 8 reps

Close grip lat pull downs

3 sets of 8 reps

Ok session. I just did whatever I felt like doing on the day.

I paused the BB rows. They seem to improoved some and the same goes for the DB rows. Kind of happy about it.

Weight was 76.2

Sleep: Not enough. 6 and a half hours.

Food: Good. High protein maintenance cals.

Stress: Medium

Week (17) Day (2)

Bench

4 sets of 5 @ 90

Close grip

4 sets of 5 @ 80

Military

40 x 6

35 x 10

30 x 12

Dips

3 sets of 10 @ BW + 10 kg than an other set of seven reps ... got stuck in the bottom position on the 8th rep :pfft:

Once again, I just did whatever I felt like. Turned into a chest, shoulder, triceps day.

Weight: 76.2

Sleep: 7 hours

Food: High protein, high calorie but some of it is from ice cream and chips... Craving salty stuff :shrug:

Stress: Low-Medium

[OnlyHuman]

Week (17) Day 1 of Advanced German Volume Training (AGVT)

Bench

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

(22 min, was helping a mate out between sets. He was doing some 2 board work and I helped out with the board.)

Chest supported BB row

65 x 5

65 x 5

65 x 5

65 x 5

65 x 5

65 x 5

65 x 5

65 x 5

65 x 5

65 x 5

(18 min)

B (1) Dips

8 @ BW + 15

8 @ BW + 15

8 @ BW + 15

B (2) One arm DB rows

8 @ 31.5

8 @ 31.5

8 @ 31.5

The last few weeks I have been feeling a bit less motivated and focused as I think I need to be, thus I figured it is time for me to shake things up a little and follow a "sound" training routine.

I feel that I am done with trying to get leaner for a while and I am happy with the changes that I achieved in relation to how I look and feel. I am significantly leaner when I was at the beginning of these past 17 weeks as well as feeling much more athletic and healthy. However, I did notice that I have been slipping a little with my focus and motivation. Don't get me wrong I still enjoy going to the gym etc, but I am the type of person that needs structure and "defined goals" in order to arrive at the desired outcome.

My general goals is still to get a little stronger, bigger and somewhat leaner.

Over the next 60 days I will focus on size and strength as opposed to getting leaner but I will still choose to get most of my calorie needs from healthy-ish sources. I am not really into the idea of I'm bulking so lets just eat whatever .

The program I choosed to follow is the Advanced German Volume Training by Charles Poliquin http://www.t-nation.com/free_online_article/sports_body_training_performance/advanced_german_volume_training

I have tried the original one a looong time ago and I was not a fan of it. Regardless, I am quite keen to try this version of it. There will be a few minor changes that I may make regarding the program that I will note in my log updates. For example I am not into following his tempo guidelines or could not do push away chins to save my life :pfft: So, I just lower the bar with control and accelerate it up as much as I can and replaced today's push away chins by chest supported BB rows with a pause in the top position.

I may not end up supper-setting the first two exercises either. In that case I will note the time it took me to get the desired sets done to get an idea on work density.

While the program/Charles suggest some preatty hefty claims on how much muscle and strenght one could slap on during the 60 days. I am not really expecting anything outrageous. I'm ectomorph by nature and simply don't think it is in my genes to achieve such things. (To give you an idea, my wrist circumference measures 16.5 cm. On the other hand I have naturally wide clavicles, so whatever little muscle I manage to slap on during the next 60 days will "serve" me well in the visual department.) I guess I am just curious about the program and keen to try it. I'm sure I will manage to come to a decision on its effectiveness one way or an other.

Finally... The first day went great. The bench numbers were quite manageable/easy-ish and BB row felt great. I was wondering if I will be able to maintain 10 sets of 5 with those loads especially with good controlled form and a pause in the contracted position but turned out to be a piece of cake really. Thus, I am quite happy with my first day. I will also increase the weights used on the dips and DB rows next time around as they felt quite easy, regardless the previous volume of work.

BW: 76.2

Sleep: Good.

Food: High protein, maintenance cals, good sources. Plus 1 glass of Pinot Gree

Stress: Low

[OnlyHuman]

Week (17) Day 2 of AGVT

(A) Front squats

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5 (26 min)

(B) Prone Leg curls (Toes pointing in.)

10 sets of 5 @ 45 (17 min)

(C1) Romanian deadlift

8 @ 60

8 @ 60

8 @ 60

8 @ 60

(C2) Dumbbell lunges

8/side @ 20

8/side @ 20

8/side @ 20

(D) Core: Straight leg raise

Turned out to be a better session than I expected it to be.

The program calls for back squats but I choosed to go with front squats for this session.Front squats were hard yaka! I was finding it a little harder than usual and wondered if I picked my weight for the session a bit on the ambitious side. Than I snapped back into it. Put my positive thinking cap on and grinded out the sets and reps that needed to be done for the day. Felt better for it.

Leg curls. I could not remember if I had to point my toes in or out for this session. Ended up going with pointing in, bummer it was so post to be out. Next time when the program calls for "point feet in" I will just point them out so it it will even things out in the long run.

The romanian deadlifts and lunges went well. I will increase the weight on them next time around.

The program does not specify any core work (ever really) but I did it anyways.

Weight: 75.7

Sleep: Only 6 hours :?

Food: I will give a sample of my meals / day for future reference.

IF principles.

Bcaa prior to training

1st meal:

2 scoops of Myofusion + 300 mil trim milk + 1 and a 1/2 cup of oats (dry) Blend it...

2nd meal:

3 toast 1 can of sardiens in tomato sauce. 2 eggs + 4 egg whites

3rd meal:

1 chicken breast + 125gr of frozen spinach + 1/2 cup of rice (dry pre-cooked measure) (The main ingreadients in my chicken risotto ... no parmesan :cry: )

4th:

1 scoop of super quad + 200 gr of cottage cheese (blend it) 1/2 can of peach

I have no idea on calories but I would consider a day like this to be an "over the maintenance cals" day for me.

Stress: Little-medium

[loveggs]

be careful SHUDUPANSQUAT might tell you off for posting your weight every day!!!!

[Shutupandsquat]

be careful SHUDUPANSQUAT might tell you off for posting your weight every day!!!!

Go for a run on the beach, mate.

[loveggs]

be careful SHUDUPANSQUAT might tell you off for posting your weight every day!!!!

Go for a run on the beach, mate.

i was just saying....

[Shutupandsquat]

be careful SHUDUPANSQUAT might tell you off for posting your weight every day!!!!

Go for a run on the beach, mate.

i was just saying....

I was just making a suggestion to you. No need to have a cry on someone elses thread because you can't handle getting criticism.

[loveggs]

Go for a run on the beach, mate.

i was just saying....

I was just making a suggestion to you. No need to have a cry on someone elses thread because you can't handle getting criticism.

and i was warning him, i dont cry midget get yor facts right, criticism is great

[Shutupandsquat]

i was just saying....

I was just making a suggestion to you. No need to have a cry on someone elses thread because you can't handle getting criticism.

and i was warning him, i dont cry midget get yor facts right, criticism is great

Then stop complaining, skinny.

[OnlyHuman]

Week (17) Day 4 of AGVT

(A) Incline dumbbell curls

10 sets of 5 reps @ 12.5 (15 min)

(B) Close grip bench press

10 sets of 5 reps @ 80 (17 min)

© Reverse grip curls with thick bar

4 sets of 8 @ 22.5

(D) Incline skull crushers

3 sets of 8 @ 30

Good session.

The DB curls felt a little on the light side. Unfortunately there is nothing between 12.5 and 15 so I choose to go with the former. I am sort of happy tho as a few weeks ago I was finding 12.5 a bit on the heavy side. Now it is on the light side. Got to be great full for any progress I can get :pray:

Close grip started out heavy than for some reason I was just nailing it by the end of it. :think: Happy and looking forward to bumping up the weight as per program next time around.

Reverse curl - Just looked for the thickest bar, than wrapped a towel around it. Find it hard. Will stay with same weight for next time.

Skull crushers - I so post to do them seated behind the head. I went for incline and lowered it behind the head like that. It is just easier on my shoulders. The other version bothers them.

Thats all. I'm happy so far. Have mad DOMS in my quads and hams.

Weight: 76.5

Sleep: Good. About 7 and 7 and a half hours.

Food: High protein. Above and at maintenance. Mainly from good sources but one medium sized chocolate bar :oops:

Stress: Medium

[OnlyHuman]

Week (18) Day 6 of AGVT

(A) Incline BP

10 sets of 5 reps @ 80

(B) Close parallel grip chin ups

10 sets of 5 reps @ 75.6

© Db Bench

3 sets of 8 reps 30

(D) BB Shrugs

3 sets of 8 @ 100

I was expecting today's session to be a disester as far as the quality of it concerned, due to only having like 4 hours of sleep last night. It turned out to be a reasonably good session. I'm just happy that it turned out to be a better than expected session.

Incline bench was meant to be at 30 degrees but I was probably a ted bit under that. Just the way the bench is.

Close grip chins highlighted the fact that I suck at vertical pulls :pfft: I struggled on the last (body english came to the rescue).

I swapped the elbowing DB rows to BB shrugs.

DB bench was easy will increase weight next time around.

BW: 75.6

Sleep: 4 hours only. Will go try to catch a few extra hours of quality snooze tonight.

Food: Very good. High protein, maintenance cals.

Stress: Low

[Sifo-Dyas]

Solid progress. Are you happy with the results in the mirror?

[OnlyHuman]

Solid progress. Are you happy with the results in the mirror?

I am happy with my overall progress so far, but I still have a lot to improve to get to where I want to be. Friends who haven't seen me over the summer complimented me on numerous occasion over the last few weeks, so I figure the changes has to be apparent to other people as well.

On the other hand I remember the "old" days when I carried a little bit more muscle with a little less fat and I was way stronger so I know there is still a lot of room for improvement. ( I guess this is what you get when you stop training like you mean it :pfft: ) Based on my past experiences I know that hard, diligent work can get me there if I buckle down and do what needs to be done.

At the moment I'm focused on enjoying the process. I figure if I do that than the results will take care of themselves. Enjoy the way I have my diet laid out and I have always been curious about different training approaches so its a real buzz to try "new ones" .

Thank you for the kind words! :oops:

[morattigirl]

(A) Front squats

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5 (26 min)

Just caught up on your journal, nice squatting OH! How'd your wrists feel about that bout?? Mine are always super sore after a sesh of front squats :roll:

[OnlyHuman]

Just caught up on your journal, nice squatting OH! How'd your wrists feel about that bout?? Mine are always super sore after a sesh of front squats :roll:

Thank you :oops:

I had wrist problems twice in the last 17 weeks. I just swapped to bodybuilding style hand placement for a session or two and when I returned to Oly grip I made sure I used wrist wraps for the next 2-3 sessions. They been ok ever since.

One of my friends (female) prefers to use wrist wraps every session as she is more prone to wrist pain than me. When she wraps up etc she is always fine.

You could give wraps a go, see if it helps :wink:

Week (18) Day 7 of AGVT

A Back squats

5 sets of 5 @ 90

B Prone leg curls toes pointing out

10 sets of 5 reps @ 51

C BB reverse lunges

3 sets of 8 @ 40

D Hack squats

3 sets of 8 @ 50

Ok session.

Back squats: If you read my journal you know I only started to do these after a long break so not doing anything strenuous just greasing the groove really.

Keep weight light and I just add sets next time around.

Legcurs: Easy, I will bump the weights up a bit next time around.

Reverse BB lunges (instead of farmers walk) Weight easy will bump it up nettime around.

Hack squats (Instead of GHR, only if my gym had one :? ) easy will bump weights up.

Weight: 76.1

Sleep: 8 plus hours. Great quality as well.

Food: High protein, above maintanence but by not much. Had a serving og ice cream in there too :oops: rest of calories was from great food sources.

Stress: Medium - High

I managed to score a digital kitchen scale from K-mart. Only cost $12 and accurate to a gramm. It is realitively small (Like if you had to you could carry it in a back pack without any trouble all day. Size of a small mouse pad and thin like maybe 1.5 cm thick,light as.) ... A bargain really.

[morattigirl]

Just caught up on your journal, nice squatting OH! How'd your wrists feel about that bout?? Mine are always super sore after a sesh of front squats :roll:

Thank you :oops:

I had wrist problems twice in the last 17 weeks. I just swapped to bodybuilding style hand placement for a session or two and when I returned to Oly grip I made sure I used wrist wraps for the next 2-3 sessions. They been ok ever since.

One of my friends (female) prefers to use wrist wraps every session as she is more prone to wrist pain than me. When she wraps up etc she is always fine.

You could give wraps a go, see if it helps :wink:

Yeah totally! I forgot them last time I did front squats but will be sure to chuck em on next sesh!

[OnlyHuman]

Yeah totally! I forgot them last time I did front squats but will be sure to chuck em on next sesh!

:clap:

[OnlyHuman]

Week # 18 Day # 9 of AGVT

(A) Zottman curls

10 sets of 5 reps @ 15/side (20 min)

(B) Decline close grip BP

10 sets of 5 reps @ 85 (25 min)

© Close-reverse grip preacher curls

3 sets of 8 reps @ 20

(D) Low pulley - overhead triceps extensions

3 sets of 8 reps @ 36

Core

- Leg raises

- Paloff press

Very good session.

Zottmans: I really tried to focus on form and tried to make sure I don't cheat at all. It was reasonably easy until the very last set. Had to bring out a little body English on the last two reps. Happy with the exercise, curious to see what it can do for me.

Close grip decline: To begin with I was pondering about the weight I should go for. On my way to the gym I was thinking that I will give 80 a go but it was just a bit too light so decided to bump it up to 85 and fortunately I managed to get the prescribed reps and sets. I did slow done a bit around the 7 sets onwards, but managed to get them all. Very happy.

Reverse preachers: Fine will bump the weight up a little.

Overhead triceps ext: Kind of embarasing but got destroyed by this. I was like "cable triceps extensions" ... hm hm whatever. Got owned by only like a third of the stack :smackbottom: I will have to bump up the protein :pfft:

Core: Not included in the program but I had some energy to burn and I can always do with some extra core work.

Weight: 76 (In training gear, as usual.)

Sleep: Good.

Food: Good. High protein. Calories above maintenance. Clean choices. I'm thinking to bump up my average protein intake by an other 40 gr / day.

Stress: Little-medium.

[OnlyHuman]

Week (18) Day 11 of AGVT

(A) Bench

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4 (21 min)

(B) Chest supported BB row

70 x 4

70 x 4

70 x 4

70 x 4

70 x 4

70 x 4

70 x 4

70 x 4

70 x 4

70 x 4

© Dips

3 sets of 8reps @ BW + 20

(D) 1 arm DB rows

3 sets of 8 @ 34

Better session than I expected. One of my friend got promoted at work and we ended up celebrating it last nigh, nothing crazy but a few glasses of wine, and not quiet enough protein/cals.

Bench: Bumped the weight up 5 kg and drooped a rep as per the program. Went ok. On the 9th set I had to grind the last rep up.

BB row: Weight went from 65 for 5 to 70 for 4. It was a bit of a shock to the system but it only gave me some grief over the 7th and 8th sets. Managed to complete all reps sets.

Dips: Upped the weight 5 kg from last time and managed to keep the reps and sets the same (even with my drop in BW, dehydrated I think :pfft: ... It was a good effort) Happy with it. Depending how energetic I am next time around. I may increase the weight or sets on this one.

1 arm DB row: Upped the weight. I will stick with this weight and may do an extra set if I feel like it at the time.

BW: 73.6 (Wine + little food = :smackbottom: )

Sleep: 7 and a half hours. Broken, not the best quality.

Food: As mentioned above :oops: Will remedy today.

Pre-workout: 1/2 scoop of protein.

Post work out:

300 gr of beef

1 can of sardines

4 egg whites one whole egg

4 piece of whole grain toast.

1 large tomato

1 serving of low fat ice cream

Meal 2:

250 gr of cottage cheese

1 scoop of Myofusion

1 pear

Meal 3 :

same as above but substituting pear for a few almonds approx 1/3 of a cup

[OnlyHuman]

Week 19 Day 12 of AGVT

(A) Front squats

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4 (33 min)

(B) Prone leg curl (toes in)

10 sets of 4 @ 57 (12 min)

© DB lunges

3 sets of 8 per side @ 25 (Total)

(D) Romanian deadlift

3 sets of 8 @ 70

Ok session.

Front squats: Upped the weight 5 kg and dropped a rep as per program. I find them hard today. Almost sh*t a kidney in the process.

Leg curls: Upped weight,Easy.

Lunges: Upped weight 5 kg from last time, easy.

RDL: Upped the weight 10 kg, easy more of a stretch than anything.

Weight: 74.5 :smackbottom:

Sleep: Good. 7 and a half hours worth.

Food: Good.

Stress: Medium

Today's fuel. IF-ing

1/2 serving of Myofusion prior to training.

Post work out:

300 gr of Beef

300 gr of Kumara

1/2 of my "superhake"

1 muesly bar.

1 apple

2nd meal:

150 gr of beef

100gr of rice

1 serving of low fat ice cream

3rd meal:

rest of my "super" shake

3 whole eggs

Supershake = skim milk + 500 gr of cottage cheese + 2 scoops of Myofusion

(over 100gr protein...)

[OnlyHuman]

Week (19) Day 14 of AGVT

(A) Incline DB curls

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4 (19 min)

(B) Close-grip bench

85 x 4

85 x 4

85 x 4

85 x 4

85 x 4

85 x 4

85 x 4

85 x 4

85 x 4

85 x 4 (19 min)

© Reverse grip curl with thick bar

5 sets of 8 @ 22.5

(D) Incline skull crushers

3 sets of 8 @ 32

Good session.

DB curls: Happy with these. Increased weight by 2.5kg and dropped a rep. Maintained good form and felt stronger than I Imagined I would. Still a long way to go but I feel much stronger on these than I was a few weeks ago.

Close grip BP: Increased the weight 5 kg and decreased the reps to 4 (as per the program). It surprised me how good these went. I wonder if I should have gone with a 7.5 increase.

Reverse curls: Struggled with these last time around. Much easier today so I did an extra two sets. I will bump up the weight and drop some of the sets next time around.

Triceps ext: I like these. Weight up 2kgs :oops: They feel really different when you do them on an incline bench, lowering the weight behind your head and keep the line of gravity there throughout the extension (Including the lock out position.). A very different feeling to normal skull crushers. I like them.

Weight: 76.1

Sleep: Good

Food: Good

Stress: Medium

[OnlyHuman]

Week (19) Day 16 of AGVT

(A1) Incline BP

10 sets of 4 reps @ 87.5

(A2) Close parallel grip chins

10 sets of 4 @ 80.5

(B1) DB BP

3 sets of 8 reps @ 34/side

(B2) BB rows supinated grip

3 sets of 8 reps @ 60

6 am session for a change, enjoyed it. Only a few people was buming around in the weight area so I ended up superseting the exercises according to the program. (A1 - A2 Took me 38 minutes) Feels a bit different that way.

The incline was slightly lower than last time so thus the bigger (7.5 kg) increase in weight. Found it manageable. Happy with it.

The close grip chins felt hard on the last 2 sets. Need to improve on these.

Upped the DB bencpress. Easy. Will increase the weight next time around.

BB row. Not bad.

Sleep: Good but not a lot.

Food: Medium protein. Some questionable calorie sources. Corn chips and candy :oops:

[OnlyHuman]

Week (19) Day 17 of AGVT

(A1) Hack squats

10 sets of 4 reps @ 75

(A2) Prone leg curls - toes out

10 sets of 4 reps @ 58

(B) 14" Box squats

8 @ 80

8 @ 90

8 @ 80

8 @ 80

© Walking lunges

3 sets of 8 reps/side @ 45 kg (total)

Good session.

Decided on Hack squats as opposed to last weeks BB back squats. I need something that trashes my legs until I grease the groove of my back squats again. If I continue mucking around with back squats only using a weight that is non straining etc, I only end up getting a solid leg work out every 10 days.

Leg curls: I am pathetic. A house wife asked me to work in with me. Out repped me with slightly heavier weight. :flames: I guess my knee flexion strength leaves much to desire for :pfft:

Box squats: Easy.

Walking lunges:Hard, but will bump weights up.

Sleep: Good.

Food: Excellent. High protein maintenance cals from good sources.

Stress: Low-medium.

[OnlyHuman]

Week (19) Day 19 of AGVT

(A1) Zottman curls

17 x 4

17 x 4

17 x 4

17 x 4

17 x 4

15 x 4

15 x 4

15 x 4

15 x 4

15 x 4

(A2) Decline close-grip BP

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4

(super sets ... 41 min in total)

(B) Reverse curls

3 sets of 8 reps @ 24

© Overhead rope extension (low pulley)

3 sets of 8 @ 42

Excellent session.

Zottmans: Find them a bit hard had to drop back to 15s on the 6th set. Could be due to a bit of fatigue from yesterday. Me and a mate cranked out a few pull ups/chin ups on some scaffolding Or maybe just weak as biceps :pfft: Anyways, I did bump up the weights for at least a few of the sets. Gives me something to aim for next time around.

Close grip felt spectacular! I should have gone heavier. Bumped the weight up and dropped the rep as per program.

Reverse curls: I did them standing as the seated version irritated my shoulder. weight felt ok.

Triceps extensions were sweet. Last time they managed to get the better of me but not this time around. I increased the weights and managed to get same amount of reps with better form. Feels like a win. :roll:

Weight: 77

Sleep: Good but could do with a few more hours.

Food: Very high protein lots of carbs plus 1 BIG bag of corn chips and some chocolate :oops: ( So much salt in the corn chips, I felt like the Michellin man the next morning )

[OnlyHuman]

Week (19) day 21 of AGVT

I made a mistake and ended up doing tomorrow's leg work out instead of the prescribed chest and back work as per the proogram :doh: I'll just do chest and back tomorrow to even things out. I'v been dreading the front squats after my last 10 sets of 4 reps affair at 95 :crazy: anyways...

(A) front squats

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3 (25 min)

(B) Seated hammer leg curls

50 x 3

50 x 3

50 x 3

50 x 3

50 x 3

50 x 3

50 x 3

50 x 3

50 x 3

50 x 3 (22 min)

© Dumbbell lunges

3 sets of 8 reps @ 30 (total)

(D) Romanian deadlifts

8 @ 70

8 @ 80

8 @ 80

8 @ 80

Core: Palloff press

Excellent session.

I only noticed my little mishap with the training days long after I done the whole session. I think the last front squat session really played with muy head been dreading it and all I was thinking about the last few days is front squats :pfft:

Front squats: They felt excellent today. I only slowed done a little on my last two sets. Very pleased with today's front squats.

Seated leg curl: The house wifes invaded the prone leg curl machine, plus after my last embarrassing "can I work in with you" I decided to go with the seated version. I like it, and I will keep this version in for the front squat day.

DB lunges: Easy.

RDL: Easy.

Core: I should do them more frequent :smackbottom:

Weight: Forgot to weigh in at the beginning of the session.

Sleep: Good, not quite enough.

Food: Excellent. Maintenance cals.

Stress: Low.