Reply To: Advanced German Volume Training (Aug 2017)

#4509
Fraser_9to5
Keymaster

11 Oct (Day 31)

A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 65kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 5,5,5,5,5,4,4,4,4 x BW (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 7,7,6 x 6kg (40X0, 90 secs)

12 Oct (Day 32)

A1 Back Squat – 5*,5,5*,5,5*,5,5*,5,4*,4 x 97.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 7,7,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 6,6,6 x 70kg (40X0, 90 secs)

*Used a weightlifting belt here as my back hadn’t recovered from the front squats, and this is primarily a leg session not a back workout.

14 Oct (Day 34)

A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,5*,4 x 17.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 5,5,5,5,5,5,5,5,5,3 x 75kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
B2 Seated EZ French Press 7,7,7 x 31kg (30X0, 90 secs)

*Got a spotter to help me up to the top with the final rep. Also pushed it so hard in the penultimate set of bench that I only managed 3 in the last set.

16 Oct (Day 36)

A1 30 degree Bench Press – 5,5,5,5,5,5,5,5,5,3 x 65kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 25kg (30X0, 90 secs)

17 Oct (Day 37)

A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4,4 x 75kg (40X0, 100 secs)
A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,2* (40X0, 100 secs)
B1 Walking Lunges – 30, 30, 30
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

*Calf seized up and wasn’t possible to complete any extra reps on the curl, lucky to do the last set of front squats on it. Switched Step ups to walking lunges because of the calf problems.

19 Oct (Day 39)

A1 Alternate Zottman Curls – 5,5,5,5,5,5,5,4,4,4 x 17.5kg
A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 80kg
B1 DB Preacher Curl – 7,7,7 x 13.5kg
B2 EZ Skull Crushers – 6,6,6 x 33.5kg

Without a doubt the toughest 10 day block so far. 30 days was the sweet spot and now my body is falling apart and i’m struggling to keep on top of foam rolling and recovery work between sessions.