Advanced German Volume Training (Aug 2017)

[Fraser_9to5]

21 Oct (Day 41)

A1 Incline Barbell Press – 10 x 4 x 70kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 4,4,4,4,4,4,4,3,3,4 (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 6,6,6 x 6kg (40X0, 90 secs)

22 Oct (Day 42)

A1 Back Squat – 10 x 4 x 107.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 6,6,6 x 70kg (40X0, 90 secs)

24 Oct (Day 44)

A1 Incline Off-set DB Curls – 10 x 4 x 20kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 4 x 82.5kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,6 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 6,6,6 x 31kg (30X0, 90 secs)

26 Oct (Day 46)

A1 30 degree Bench Press – 10 x 4 x 75kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 4 x 10kg (40X0, 100 secs)
B1 Flat DB Press – 8,8,8 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 25kg (30X0, 90 secs)

27 Oct (Day 47)

A1 Heel Elevated Front Squat – 10 x 4 x 82.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 10 x 4 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

29 Oct (Day 49)

A1 Alternate Zottman Curls – 10 x 4 x 17.5kg
A2 Decline Close Grip Bench Press – 4,4,4,4,4,4,4,4,3,3 x 90kg
B1 DB Preacher Curl – 7,7,6 x 15kg
B2 EZ Skull Crushers – 7,7,7 x 33.5kg

[Fraser_9to5]

31 Oct (Day 51)

A1 Incline Barbell Press – 10 x 3 x 75kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
B1 Parallel Bar Dips – 7,7,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 6,6,6 x 6kg (40X0, 90 secs)

2 Nov (Day 52*)

A1 Back Squat – 10 x 3 x 117.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 7,7,7 x 70kg (40X0, 90 secs)

*Full day of work on 1 Nov so moved this a day forward, technically Day 53

3 Nov (Day 54)

A1 Incline Off-set DB Curls – 10 x 3 x 22.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 3 x 90kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,6*,7 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 6,6,6 x 31kg (30X0, 90 secs)

*didn’t unload from French Press so did 31kg Reverse Curls by mistake

5 Nov (Day 56)

A1 30 degree Bench Press – 10 x 3 x 80kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 3 x 15kg (40X0, 100 secs)
B1 Flat DB Press – 7,7,7 x 27.5kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 27.5kg (30X0, 90 secs)

6 Nov (Day 57)

A1 Heel Elevated Front Squat – 10 x 3 x 87.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 10 x 3 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

8 Nov (Day 59)

A1 Alternate Zottman Curls – 10 x 3 x 17.5kg
A2 Decline Close Grip Bench Press – 3,3,3,2* x 100kg, 6 x 4 x 95kg
B1 DB Preacher Curl – 7,6,6 x 15kg
B2 EZ Skull Crushers – 7,7,7 x 33.5kg

IT’S OVER!!!! I’ll see out the 60th day as “Rest” and on Day 61 I will re-measure to see where my gains have come. I’ve been weighing myself every 5-10 days and currently hovering 76.5-77kg, which is a full 5kg above where I started.

Below i’ve pasted in my fail video (2nd vid) from bench press (meant to be doing 97.5kg but Zottmans were occupying my 1.25kg plates so I thought i’d try 5 sets of 100kg, 5 sets of 95kg). Below that I have a short video of days 31 to 60, and above you can find the playlist which will soon include my final weigh in etc.

*

A post shared by 9to5 Strength (@9to5strength) on Nov 8, 2017 at 5:50am PST

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