Fraser_9to5

[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]

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.

[Fraser_9to5]

1 Oct (Day 21)

A1 Incline Barbell Press – 10 x 3 x 70kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,6 x 6kg (40X0, 90 secs)

2 Oct (Day 22)

A1 Back Squat – 10 x 3 x 107.5kg (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 – 7,6,6 x 70kg (40X0, 90 secs)

4 Oct (Day 24)

A1 Incline Off-set DB Curls – 10 x 3 x 20kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 3 x 82.5kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
B2 Seated EZ French Press 8,8,7 x 28.5kg (30X0, 90 secs)

6 Oct (Day 26)

A1 30 degree Bench Press – 10 x 3 x 75kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 3 x 7.5kg (40X0, 100 secs)
B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

7 Oct (Day 27)

A1 Heel Elevated Front Squat – 3,3,3,3,3,3,3,2,3*,3* x 82.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 4,4**,3,3,3,3,3,3,3,3 (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)

*weightlifting belt, having tweaked my back in set 8
**slight sprain to my hamstring in the first few sets, decided to drop to 3 reps and not push it

9 Oct (Day 29)

A1 Alternate Zottman Curls – 3,3,3,3,3,2 x 20kg, 3,3,3,3 x 17.5kg
A2 Decline Close Grip Bench Press – 3,3,3,3,3,3,3,3,3,2 x 90kg
B1 DB Preacher Curl – 7,7,6 x 13.5kg
B2 EZ Skull Crushers – 6,6,6 x 33.5kg

Intended to do 87.5kg on Bench but given the plates were used up for curls I had to push it to 90kg. Struggled with 20kg and after 6 sets I decided it was more sensible to continue with 17.5kg than scramble through four shitty sets with 20kg

[Fraser_9to5]

21 Sept (Day 11)

A1 Incline Barbell Press – 4,4,4,4,4,4,4,4,4,3 x 65kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 4,4,4,4,4,4,4,4,4,3 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)

22 Sept (Day 12)

A1 Back Squat – 4,4,4,4,4,4,4,4,4,4 x 97.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
B2 RDL – 8,8,7 x 65kg (40X0, 90 secs)

24 Sept (Day 14)

A1 Incline Off-set DB Curls – 4,4,4,4,4,4,4,4,4,4 x 17.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 4,4,4,4,4,4,4,4,4,4 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 8,8,7 x 28.5kg (30X0, 90 secs)

26 Sept (Day 16)

A1 30 degree Bench Press – 4,4,4,4,4,4,3,3,3,3 x 67.5kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 4,4,4,4,4,4,4,4,4,4 (40X0, 100 secs)
B1 Flat DB Press – 7,6,6 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

27 Sept (Day 17)

A1 Heel Elevated Front Squat – 4,4,4,4,4,4,4,4,3,3 x 75kg (40X0, 100 secs)
A2 Nordic HS Curl – 4,4,4,4,4,4,4,4,4,4 (40X0, 100 secs)
B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 7 x 80kg (30X0, 90 secs)

29 Sept (Day 19)

A1 Alternate Zottman Curls – 4,4,4,4,4,4,4,3,3,3 x 17.5kg
A2 Decline Close Grip Bench Press – 4,4,4,4,4,4,4,3,4,3 x 80kg
B1 DB Preacher Curl – 7,7,6 x 13.5kg
B2 EZ Skull Crushers – 7,7,8 x 31kg

[Fraser_9to5]

GERMAN VOLUME TRAINING (FOR REAL NOW)!!!

Right so after my 10 day tester sessions I went on holiday for 10 days, then came back and prepared for 60 days of GVT. The first 10 days will be the same as above, then it drops to 10 x 4, then 10 x 3, with weight increasing.

I’m vlogging the whole thing on my youtube channel, check it out.

11 Sept (Day 1)

A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 60kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 5,5,5,5,5,5,4,4,4,3 x BW (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,5 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,7 x 6kg (40X0, 90 secs)

12 Sept (Day 2)

A1 Back Squat – 5,5,5,5,5,5,5,5,4,4 x 90kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
B2 RDL – 8,8,7 x 60kg (40X0, 90 secs)

14 Sept (Day 4)

A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,4,4 x 15kg (30X0, 100 secs)
A2 Close Grip Bench Press – 5,5,5,5,5,4,5,4,4,4 x 70kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,5 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 8,7,7 x 26kg (30X0, 90 secs)

16 Sept (Day 6)

A1 30 degree Bench Press – 5,5,5,5,5,5,4,4,4,4 x 62.5kg (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 – 7,6,5 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

17 Sept (Day 7)

A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4 x 70kg (40X0, 100 secs)
A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 7 x 70kg (30X0, 90 secs)

19 Sept (Day 9)

A1 Alternate Zottman Curls – 5,5,5,5,5,4,4,4,4,3 x 17.5kg
A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 75kg
B1 DB Preacher Curl – 7,6,6 x 13.5kg
B2 EZ Skull Crushers – 7,7,7 x 31kg

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