Squats forge Iron Gods...

[OnlyHuman]

Week (19) AGVT

(A) Bench

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3 (27 min)

(B) Chest supported BB row

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3

72.5 x 3 (25 min)

© Dips

3 sets of 8 reps @ BW + 25

(D) 1 arm DB row

4 sets of 8 reps @ 35

Core: Straight leg raise

Very pleased with today's training session.

BP: Weight up 7.5 kg and dropped a rep (as per program) I was wondering if I should only go up 5kg instead of my ambitious 7.5 but it turned out to be a wise choice at the end. Around the 6th set mark, I was wondering if I should drop back done to 95 only. I really wasn't sure if I can make the prescribed sets and reps in a reasonable time. It turned out that I bounced back energy wise and managed the remaining sets ok. Fingers crossed by the time I need to do 10 sets of 4 at this weight, I adapted enough. Regardless, on week # 12 of my training I only managed 100 for a double, and I am fairly confident I would blow that number out of the water right now.

Still, nowhere near where I was a few years ago or like to be in a few months. I am not ungrateful or anything, indeed I am happy with any progress I can get. So far I really enjoy AGVT :nod:

BB row. Only upped the weight 2.5 kg and dropped a rep as per the program. Hard yaka but managed it with relative ease. Good stuff.

Dips: Upped the weight 5 kg and managed to get the prescribed reps and sets. I am happy with my progress on this exercise.

1 arm DB rows: upped the weight 1 kg :pfft: and did 4 sets instead of 3. Felt good/Hard work.

Weight: 75.9 in gym gear, ipod etc.

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

Food: Excellent. High protein and calories. Good food choices.

Stress: Low - medium.

[OnlyHuman]

Week (19) 20 something... of AGVT

(A) Incline DB biceps curls

17 x 3

17 x 3

17 x 3

17 x 3

17 x 3

17 x 3

17 x 2

15 x 4

15 x 4

15 x 4

(B) Close-grip BP

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

© Thick bar reverse curls

5 sets of 8reps @ 25

(D) Incline BB triceps extensions

3 sets of 8 reps @ 34

Session was slightly below average.

Biceps: Up 2 kgs done a rep. I wish we had smaller jumps between dumbbells at my gym but no such luck. The program calls for a 8-9% increase and 2 kg jump is represents something like a 12%. increase. Something to aim for the next time around.

Close grip: 5 kg up, one rep down. Slow start, strong finish a little confused by why such a slow start on these. Could be the accidental change in training days from a few days ago. I still have mad DOMS in my chest.

Reverse grip: A little progress, happy.

Incline BB ext: up 3 kgs same reps sets. Easy.

BW: 75.5

Sleep: Good. A little more be welcome tho.

Food: Roughly 15 % under maintenance.

Stress: Low - Medium.

[OnlyHuman]

Week (20) Day # 26 of AGVT

(A1) Low incline BP

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

92.5 x 3

(A2) Close grip chin-ups

10 sets of 3reps @ 83

(B1) Hammer Iso lateral pull downs

8 @ 20

8 @ 30

8 @ 30

8 @ 20

(B2) DB bench press

3 sets of 8 @ 35/side

Good session.

Incline: Weight went 5 kg up and dropped a rep. Slightly on the hard side but managed.

Close-grip chins: Better than last week. Weight 2.5 up minus a rep/set.

Iso lateral pull downs: New one for me. I like it. Will do again.

DB BP: Up the weight 1 kg kept reps and sets the same.

Weight:77.5

Sleep: Ok.

Food: Medium protein. High calories mostly from good sources but I did have a large bag of Burger rings and a chocolate bar. :oops:

Stress:Low- Medium

[OnlyHuman]

Week (20) Day 27 of AGVT

(A1) Hack squats (machine)

10 sets of 3 @ 85

(A2) Prone leg curls

10 sets of 3 @ 60.5

(B) 14" Box squats

8 @ 80

8 @ 90

8 @ 80

8 @ 80

© Walking DB lunges

3 sets of 8 / side @ 50 (total)

Core: Hanging leg raises

Good session.

Hack: Good. 10 kg up, one rep down.

Prone leg curl: I still suck at it.

Box squats: Easy. An extra 8 reps.

Walking lunges: Kicked my ass. These felt hard today.

Sleep: Like a baby but could do with more hours.

Food: High protein, good quality and slightly above maintenance.

Stress: Low

[bar-belle]

Sleep: Like a baby but could do with more hours.

Food: High protein, good quality and slightly above maintenance.

Stress: Low

Pretty much ticks all the boxes there OH...KUTGW

[OnlyHuman]

Sleep: Like a baby but could do with more hours.

Food: High protein, good quality and slightly above maintenance.

Stress: Low

Pretty much ticks all the boxes there OH...KUTGW

Cheers BB!

[OnlyHuman]

Week (20) Day 29 of AGVT ... nearly half way.

(A) Zottman curls

10 sets of 3 @ 17.5

(B) Decline close grip BP

10 sets of 3 @ 95

(C1) Reverse grip curls (thick bar)

5 sets of 8 reps @ 25

(C2) Overhead cable rope extensions

4 sets of 8 and a set of 6 @ 42

Good session.

Zottman: Feels a little better than last time.

Close grip: 5kg up, one rep down. Not too hard, happy with it.

Reverse curls: Same weight but an extra two sets. wrapped a towel around the bar as usual. I will bump the weights up a little the next time around.

Rope extension: Slowly improving. Did two extra sets with the same weight as the last session.

Weight: 76.5

Sleep: Good. Only 6 hours tho.

Food: High protein, maintanence cals.

Stress: Medium

[samuelNZ]

wrapped a towel around the bar as usual

Sorry I haven't read through you journal but what is the reasoning behind this? And reverse curls with a bar is this is palms facing away with ez bar?

[OnlyHuman]

wrapped a towel around the bar as usual

Sorry I haven't read through you journal but what is the reasoning behind this? And reverse curls with a bar is this is palms facing away with ez bar?

Makes the bar thicker. I find them a little bit harder than just the normal reverse grip. The program calls for a thick bar but there is none at my gym so I improvised. I enjoy them.

I use a straight bar so I can maintain full pronation (palms facing away).

Hope I explained it well enough

[samuelNZ]

Sounds perfect! Well done - KUTGW :clap:

[OnlyHuman]

Sounds perfect! Well done - KUTGW :clap:

Thank you!

[OnlyHuman]

Week (20) day 31 and 32 of AGVT .... Twice a day, oh yeah.

AM workout:

(A) Front squats :

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

(B) Seated Hammer Leg curls:

45 x 5

45 x 5

45 x 5

45 x 5

45 x 5

45 x 5

45 x 5

45 x 5

45 x 5

45 x 5

© Romanian Deadlift

8 @ 80

8 @ 90

8 @ 90

8 @ 90

(D) Dumbbell lunges

3 sets of 8 @ 30

Big feed and a few hours of rest....

PM workout:

(A) Bench

95 x 5

95 x 5

95 x 5

95 x 5

95 x 5

95 x 5

95 x 5

95 x 5

95 x 5

95 x 4 only

(B) Chest supported BB row:

70 x 5

70 x 5

70 x 5

70 x 5

70 x 5

70 x 5

70 x 5

70 x 5

70 x 5

70 x 4 only

© Dips

4 @ BW + 30

5 @ BW + 30

8 @ BW + 20

(D) 1 arm DB rows

3 sets of 8 @ 37.5

F***k me ... 2 hard sessions in a day. My gym will be closed for Sunday/monday so I figured I do tomorrow's worth as a second session today.

WTF was I thinking :pfft: Actually I am glad I done it. Gave me a good chance to test myself and what I'm made of.

Front squats: According to the plan I so post to go with 95 kg only for reps of 5 but for some unknown reason I got it in my head that I will go for a 100 , even if it causes me to sh*t a kidney. I just about did. I was really nervous about these and fairly convinced that bumping up the weights and the reps at the same time is an idiotic idea and I will pay for it with blood, sweat and possibly tears. I red it somewhere that if your work out does not scare you perhaps it is not intense enough. I was so consumed by anticipating the agony that was just about to begin that I forgot to weigh my self at the beginning of the session. Surprisingly the first few sets felt easy enough, the 7th set is a different story. However, I managed to get trough them and I truly felt happy for pushing the boundaries of my "comfort zone" and paying my dues with hard work. I want y fronts to increase bad, and sure feels like it is on the up. Happy as...

The rest of the leg session was a breeze in comparison. Increased the weight on the Romanians, they felt easy. Kept the lunges exactly at the same weight and reps as the last time (My legs were jelly by the time I got to them.)

Lots of beef, some rice and a double protein shake... a few hours of rest... back at it.

Bench: Well, felt really amped up about my front squat gains so I decided to bump up the weight from the 90 I so post to do for 5 to 95.

Oh my. Hard work but managed most of the reps but the very last set. I gave it all and I just managed to griiiiind up the 4th rep. I had nearly zero leg drive during the benches. One thing I did not anticipate was how much squating in the morning will impact my bench. Zero leg drive, zip, nada... I couldn't care less to be honest. I am certain that I will get a pretty new number as my current ability by the time I get to check my one rep max.

BB rows: They were hard work today.

Dips: I guess I was way to ambitious on these :pfft: especially after blowing my wad on the bench :grin: Live and learn.

1 arm DB rows. Upped the weight by 2.5. hard work. Happy.

BW: Imagine being a bit up. I was laying in bed yesterday all day eating chips and ice cream. (Plus a few protein shakes :pfft: )

Sleep: Good, enough.

Food: as above :oops:

Stress: Low-Medium

[drizzt]

Errr, I think you should change your journal title bro.

Nothing "weak and lazy" about those front squats + bench :clap:

[OnlyHuman]

Errr, I think you should change your journal title bro.

Nothing "weak and lazy" about those front squats + bench :clap:

:oops: oh... much appreciated!

Can't do that just yet.

You see, deep down I know how far I am still from my previous levels.

Thanks for the kind words tho :nod:

[OnlyHuman]

Week (21) still on AGVT

(A) Incline offset DB curls:

10 sets of 5 reps @ 15

(B) Close grip BP:

10 sets of 5 reps @ 87.5

© Thick bar reverse curls

3 sets of 8 @ 25

2 sets of 8-10 @ 20

(D) Incline overhead triceps extensions

3 sets of 8 reps @ 34

Ok session.

Incline offset curls: Adhered to the program. Thus went fron 10 sets of 4 from last time to 10 sets of 5 @ 15 kg. Not too bad. Tried to maintain good form.

Close grip BP: Upped the weight and reps. Last time I did 10 sets of 4 @ 85 but I made a note in my journal that I felt excellent and should have gone heavier. So I went with 87.5 instead. Good, not too hard ... not too easy either. i still had DOMS in my shoulders from bench day.

Reverse grip: Not as good as last time, but nothing atrocious. dropped the weight on the last two sets and went for slow eccentrics.

Incline triceps ext.: Same sets and reps + a little extra weight. Ok but nothing spectacular.

BW: 78.4 :roll:

Sleep: Good.

Food: High protein, reasonable sources and a lot of it. Not sure whats going on but my appetite is up at the moment . Feel like eating pasta ... like all the time :pfft: I made this huge ball of pasta and put 500gr of low fat cottage cheese and 250gr of low fat sour creme on it with a strip of chopped up pan fried bacon :pfft: + lots of salt YUMM ... My first meal of the day

Stress: Medium

[OnlyHuman]

week (21) still AGVT

(A1) Low incline bench

90 x 5

90 x 5

90 x 5

90 x 5

90 x 5

90 x 4

90 x 4

87.5 x 5

87.5 x 5

87.5 x 5

(A2) Close parallel grip chins

10 sets of 5 @ 82

(B1) Iso lateral hammer pull downs

4 sets of 8 @ 25/side

(B2) DB Bench

3 sets of 8 @ 35/side

Good session, only because I feel like I have improved. Other than that I was lacking energy big time. Did not get enough seep unfortunately...

Low incline: The program called for 10 x 5 reps at 87.5 I opted for 90 (Not enough sleep and all... not very smart I know ... :roll: )

Managed most sets but had to drop the weight on the last 3 sets. The 90 kg sets really pushed me to my limit and I am glad I got as many sets reps done as I did.

I know I am not so post to bump up the weights and reps in the same workout but I am eager to make improvements. Worked out ok at the end and i am happy for the numbers I managed today.

Chins: Good, a little body english on the last rep of the last few sets. rep and weight progression. Happy.

DB bench: Kept all the same (reps/sets) on the easy side, will increase one of those modifiable factors the next time around.

Iso: Good, like this movement.

Weight: 76.6

Sleep: 5 hours :roll:

Food: Good. High protein, maintenance calls.

Stress: High

[OnlyHuman]

Week (21) AGVT something something day...

(A1) Hack squats

10 sets of 5 reps @ 80

(A2) Prone single leg curls

10 sets of 5 reps @ 29

(B) Box squats

6 reps @ 80

6 reps @ 90

6 reps @ 100

© Walking lunges

3 sets of 8/side @ 50

Good session.

Hack squats: Good.

Single leg leg-curls: I really enjoyed these. Controlled the negatives really good. I prefer this version of prone leg curls.

Box: Good. Decided to do 6s today. weight felt ok. I will bumb it up a little next time around.

Walking lunges: Same reps and sets / weights as last time. Legs were a bit wobbly by the time I got around to these.

BW: 76

Sleep: A little more than the night before and I managed to wake up on my own account. Still I feel like I could do with an extra two hours or so.

Food. Outstanding. Slightly over maintenance.

Stress: Medium

[Monarchking]

nice front squats. ive recently embraced them and looking to rep 100 also :grin:

[OnlyHuman]

nice front squats. ive recently embraced them and looking to rep 100 also :grin:

I think they are an excellent exercise. Somewhat under utilized in my opinion.

Good on you for embracing them :nod:

They worked some magic on my quads for sure.

Good luck!

[Monarchking]

nice front squats. ive recently embraced them and looking to rep 100 also :grin:

I think they are an excellent exercise. Somewhat under utilized in my opinion.

Good on you for embracing them :nod:

They worked some magic on my quads for sure.

Good luck!

thanks, i still feel my core strength isnt up to par, but working on that!

Alot easier on the spine than back squats too.

[OnlyHuman]

nice front squats. ive recently embraced them and looking to rep 100 also :grin:

I think they are an excellent exercise. Somewhat under utilized in my opinion.

Good on you for embracing them :nod:

They worked some magic on my quads for sure.

Good luck!

thanks, i still feel my core strength isnt up to par, but working on that!

Alot easier on the spine than back squats too.

Actually, I found front squats to be very beneficial in term of general core strength. Good stuff

[OnlyHuman]

Week (21) AGVT something something day...

(A1) Decline close grip BP (thick bar)

10 sets of 5 reps @ 90

(A2) Zottman curls

5 sets of 5 reps @ 17

5 sets of 5 reps @ 15

(B1) Hammer curls

4 sets of 8 reps @ 15

(B2) Overhead low pulley rope extensions

3 sets of 8 reps @ 48

Good session. Lots of energy, quality reps.

Close grip: Rep progression. Last time I did 10 sets of 4 with the same weight. Today 10 sets of 5 with a thick bar (my nemesis). Felt strong on these.

Zottman: Rep progression. Upped a rep on both the 17 kg and the 15 kg sets. Quality of reps seemed to improved as well.

Hammer curl: I did reverse curls last time. However I felt like these today. I struggled with the 15s a few weeks ago. It was nice to get some solid well controlled reps with a weight that gave me trouble a little while back.(I noticed that I'm slightly weaker on my left side.) Happy with my progress on these.

Low pulley: Upped the weight 6 kg (one plate on the cable stack) Improving on these as well. The very first time these kicked my butt. Not today, easy-ish.

BW:77.2

Sleep: Good.

Food: High protein, over maintanence not all calories from good sources :oops: ( BIG bag of corn chips. Salty salty yum yum yum )

Stress: High

[OnlyHuman]

Week (22) Day # 42 of AGVT

(A) Bench

100 x 4

100 x 4

100 x 4

100 x 4

100 x 4

100 x 4

100 x 4

100 x 4

100 x 3

100 x 3

(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

6 @ BW + 25

6 @ BW + 30

5 @ BW + 30 ... pissed for not getting 6th rep so dropped weight to 15 ... and did an other 8 reps :banging:

(D) 1 arm dumber rows

3 sets of 8 reps @ 37.5

Good training session.

Bench: I have mentioned it previously that I think my bench is on the up, and today's session managed to confirm my suspicion. On week 12 (The last time I maxed out.) I only managed to hit 100 for 2 reps...

Chest supported BB row: Made a rookie mistake and I did not confirm today's weight by actually looking at my training journal, and seeing what I done last time around. :pfft: No wonder it felt easy.

Dips: Progress. Happy

1 arm: Ok, a bit on the hard side today!

Weight: 76,6

Sleep: Good.

Food: Enough protein, too much junk in the last two days.

Stress: Last two days = High. Should drop over today and the next few days.

[OnlyHuman]

Week (22) day 43 of AGVT

I ended up training with a friend who used to be an indoor sprint cyclist.

I got OWNED :boohoo: I should have known better. Genetic elite, the bastard...

(A) Front squats

105 x 4

105 x 4

105 x 4

105 x 4

105 x 4

105 x 4

105 x 3

105 x 3

105 x 3

105 x 3

(B) Seated hammer leg curls

10 sets of 4 reps @ 50

© DB lunges

3 sets of 8 reps @ 30 total

(D) Romanian deadlifts

3 sets of 8 @ 80

Front squats: I don't know what to say... It was hard work. I had short rest intervals too. The bastard had the same work capacity as a racehorse!

Weigh is up 10 kg from the last time I had a go at reps of 4, I guess thats a plus. I wish I managed reps of 4 on all the sets tho.

The rest of the session was just token lifts in comparison.

BW: 76.3

Sleep: 5 hours only :?

Food: Good.

Stress: Medium

[OnlyHuman]

Week (22) Day #46 of AGVT

(A1) Incline off-set DB curls

17 x 4

17 x 4

17 x 4

17 x 4

17 x 4

17 x 4

17 x 4

17 x 3

17 x 3

17 x 3

(A2) 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

(B) Thick bar reverse curls

2 sets of 8 reps @ 27

6 reps @ 27 than dropped... bar only for an other 6 reps

© Incline triceps extension

8 reps @ 30

3 sets of 8 reps @ 35

Good session considering I have a little-bit of sore throat and a slight cough.

Both came on at night after my last front squat session. Could have contributed to my less than stellar performance of the day. If not, oh well... it is a good excuse :pfft:

I decided two take an extra day off between training days to make sure I don't get too run down.

Incline off-set DB curls:

Last time's... (Remember according to the program I have to do 4s with last time's 3s!)

(A) Incline DB biceps curls

17 x 3

17 x 3

17 x 3

17 x 3

17 x 3

17 x 3

17 x 2

15 x 4

15 x 4

15 x 4

Good improvements on this movement from the last time. I'm happy with how this is progressing. However I noticed again that my left arm is lagging a little behind the right one.

Closegrip BP:

(B) Close-grip BP

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

10 sets of 4 today at the same weight and to be honest it did not feel heavy. I decided not to go balls to walls on this due to the sore throath/cough but I am confident I could have done this with heavier weights. Happy with my progress.

Reverse grip: Bumped the weight up a bit (2kgs) and dropped the sets reps. This one was a bit on the hard side.

Incline overhead tri. ext.: Upped the weight 1kgs :pfft: average.

BW:76.5

Sleep: Last night was good. The nights before were horrible :?

Food: Good. High protein, slightly above maintenance. Plus two cream cadbury eggs :oops:

Stress: A little bit on the high side.