GVT

German Volume Training. Dug this up a few days ago. Its a six day cycle that I intend to do for six days. Since I've been doing next to nothing for the last several weeks, I thought this would be a good warmup back into a routine. Made it through day two today. It hurt. The trick, I think, is to not sandbag. I'll keep this one around for an occasional change of pace.



Workout 1:Chest and Back:

A1) Incline D-bells w/ rotation : 10 x 6 - 1 min rest
A2) Wide Grip Chins: 10 x 5 - 2 min rest

B1) Flat Fly's: 3 x 12-15
B2) 1-Arm D-bell Rows: 3 x 8-12

Workout 2: Legs:

A1) Back Squat: 10 x 6 - 1 min rest
A2) Leg Curls: 10 x 6 - 2 min rest

B1) Step Ups: 3 x 12-15 - 1 min rest
B2) Walking Lunges: 3 x 8 each leg (no tempo) - 2 min rest

Workout 3: Arms:

A1) Medium Grip Chins: 10 x 6 - 1 min rest
A2) Skull Crushers: 10 x 6 - 2 min rest

B1) Off Set Curls: 3 x 10 - 1 min rest
B2) Back Supported Triceps Push Downs: 3 x 12 - 2 min rest

Workout 4: Chest and Back:

A1) Flat Bench: 10 x 6 - 1 min rest
A2) Hammer Rows: 10 x 6 - 2 min rest

B1) 1-1/4 Flt's: 3 x 8 - 1 min rest
B2) Seated Rows w/ Rope Handles: 3 x 10 - 2 min rest

Workout 5: Legs:

A1) Hack Squats: 10 x 6 - 1 min rest
A2) Step Ups: 10 x 8 - 2 min rest

B1) Seated Calf Raise: 3 x 12 - 1 min rest
B2) Standing Calf Raise: 3 x 12 - 2 min rest

Workout 6: Arms:

A1) 8+12 Curls w/ Fat Bar: 10 x 8+12 - 1 min rest
A2) Skull Crushers w/ Rope: 10 x 6 - 2 min rest

B1) 1 Arm Hammer Curls: 3 x 8-12 - 1 min rest
B2) JM Press: 3 x 12 - 2 min rest

I haven't a clue what this has to do with Germans.

The Finer Things

So, it's like this. I've got a partner in crime to help me establish my gym of world domination. Actually, Mike said we could use his huge spare garage and he'd go in halvies with me on all costs and give an option for a buy-out if one of us needs to skip town in a hurry. Also, he wants me to put the whole thing together. He just wants to work out with me and I've convinced him that this will have more to offer than his Bowflex TM. This means I can put together exactly what I want and throw out less quid than a nice bike would cost me. Happy New Year to me!

Crazy MOJO

Did a crazy workout this morning. Felt awsome to push that hard, but now I can't walk.

Squats:
135 x 20
225 x 20
275 x 20
225 x 15
225 x 15

Clean and Press: (never done these before, but they felt good)
3 sets of 8 w/135. Felt light but I was really trying to get the form and motion down. And I was wasted after the squats.

Deadlifts: used 35lb plates instead of 45's to extend the range of motion.
3 sets of 8 with 185

Ham curlz
3 sets of 8-10 with moderate weight

Pull thrus
3 sets of 10/ moderate weight

Did a little circuit with deads, ham curlz, and pull thrus.

Abs:
Incline situps: 3 x 20 no weight
Side bends: 3 x 12 with 55Lb

Stretched.

I was exhausted, but this was the most intense training session I've had in a long time. Felt really good.

another monday

put my squat suit on today and got back under the bar. Tossed 405 around like it was a childs play thing. It was good to un-screw my mind after that last meet. My problem now is a horrid case of tendonitis in both arms. Seems to attack me about twice a year. Even doing squats sets it off so bad I pretty much just want to lay down and cry. Unfortunately this morning I was in a squat suit and knew that if I laid down I would never get back up.
Reguardless, I'm still too chicken to put any big weight on the bar because I can't easily get it in and out of that crummy rack. I've decided after the first of the year, I'm going to just suck it up and by my own. I'm probably going to have to drop my gym membership to justify it, so I'll have to get creative. Could be fun. I'll probably actually get in shape.

Happy Pow Pow

Things Learned.

I got a bit of an education this weekend. First off, I don't think I'll ever compete unequipped again. It just isn't how the game is played. Not to mention, it nearly killed me. My first squat, first lift of the day, I called a measley 405. I regularly do sets of 2 or 3 with this weight in the gym. Anyhow, I got down in the hole, my brain went for a swim with the dolphins or something, I leaned foreward, bowed my back, and nearly fell on my face. Then my brain returns to me and tells me that if I miss this weight, I'm going to bomb out of the entire meet. So now that my arse is in the air and my shoulders are on the ground I have to do a good morning with 400+ to stay in the meet. I pulled it off, but I think a couple of guys in the audience puked and little girl was crying in terror. Needless to say, I passed on my next two squat attempts. It's pretty bad when you're walking back past the other lifters and they're all saying, "Hey, nice save!", instead of the typicall "Good Lift".

Second, I've got to start focusing on my form. I know I'm stronger than some of the little guys that kicked my butt. In my day to day training I forget how technical the sport of powerlifting is. This is a huge mistake. If I'm going to compete to win, then I need to train to win. Hopefully this meet was just what I needed to get my mind focused back on the competition and not just "working out". I never got into this sport because I wanted six pack abs or bulging calves. It's what I love doing and I want to be the absolute best that I can be at it.

Texas regional

The day was fun but my head wasn't in it. I did nail a 465 DL raw. That was the one I came for.