Squats the Story MkII- Off topic thread

jive

Just regarding GVT, I'm following the programme as per http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/441/German_Volume_Training.aspx

I did the 6 workouts per body part as per phase 1 then did the three week phase doing 6 sets per body part and now I'm on phase 2 which is 10 sets x 6 reps. Do I simply restart the cycle after doing 6 workouts per body part doing 10x6? Do I take the 3 week 'rest period' in between as was prescribed between phase 1 and 2?

Phase 2 seems much easier so far, at least when doing legs. 10x10 on squats was such a bítch.

If anyone is interested this is what I did (same as described in the link above but changed some of the exercises due to injury issues and equipment issues)

Phase 1
Chest/Back
10x10 bench + chin ups superset (90 sec rest)
3x10 flyes + rows (60 sec rest)

Legs + Core
10x10 squats + leg raises (90 sec rest)
3x10 lunges + sit ups (60 sec rest)

Arms + Shoulders
10x10 barbell curls + dips (90 sec rest)
3 x 10 lateral raises + rear delt raises (60 sec rest)

Phase 2
Chest and Back
10x6 bench + wide grip pullups (90 sec rest)
3x6 incline flyes + chinups (60 sec rest)

Legs and core
10 x 6 squats + hanging leg raises (90 sec rest)
3 x 6 lunges + sit ups (60 sec rest)

Arms + Shoulders
10 x 6 hammer curls + close grip bench (90 sec rest)
3 x 6 military press + lateral raises (60 sec rest)

Apologies for wall of text, find that article above quite hard to follow so hopefully I did the programme correct as I was trying to follow it as close as I possibly could. Using the tempos outlined in the article means you better leave the ego at the door! I find it good but I actually hate 10x10 squat day, usually end up lying on the floor for about 10 minutes after feeling like death

conzy

Thinking of giving up the day job. 1/2 pounder with sweet potato chips 1200 calories of delicious gains!

Alf Veedersane

Is it just me that has certain numbers that qualify for a set? 5, 8, 10, 12, 15, 20. Heavy weight, 9 reps? Good set? No...it was 1 short of 10.

amazingemmet

Some times in my more perverse training plans I like to use the 6/4/2 wave dem even numbers!!

Hanley

Alf Veedersane wrote: »

Is it just me that has certain numbers that qualify for a set? 5, 8, 10, 12, 15, 20. Heavy weight, 9 reps? Good set? No...it was 1 short of 10.

No one finishes on "strange" numbers. I was moaning about that in the gym yesterday.

I now aim to finish on something like 7, 9, 11, 13, 16-19, 21-24 or 26+ whenever I'm doing max rep sets.

Basically anything that ain't 1,3,5,8,10,12,15,20,25.

Even if it means risking a rep.

Alf Veedersane

Hanley wrote: »

No one finishes on "strange" numbers. I was moaning about that in the gym yesterday.

I now aim to finish on something like 7, 9, 11, 13, 16-19, 21-24 or 26+ whenever I'm doing max rep sets.

Basically anything that ain't 1,3,5,8,10,12,15,20,25.

Even if it means risking a rep.

Dig it! I hit 9 on squats today and felt light-headed. But who stops on 9? Freaks, that's who! So I made myself do the 10th rep.

Mellor

Alf Veedersane wrote: »

Dig it! I hit 9 on squats today and felt light-headed. But who stops on 9? Freaks, that's who! So I made myself do the 10th rep.

Why didn't you attempt the 11th rep?

Alf Veedersane

Mellor wrote: »

Why didn't you attempt the 11th rep?

An 11-rep set? Weirdo!

Brian?

Alf Veedersane wrote: »

Is it just me that has certain numbers that qualify for a set? 5, 8, 10, 12, 15, 20. Heavy weight, 9 reps? Good set? No...it was 1 short of 10.

No set should end on any prime number greater than 5. Simples.

thegreatiam

Brian? wrote: »

No set should end on any number greater than 5. Simples.

fyp

amazingemmet

To paraphrase: If a weight is worth lifting its only worth lifting once.

thegreatiam

thegreatiam

Actually id be pretty happy with the top half of the trapezoid

Essien

With 3x10-12 'accessory' sets in GVT, what weight should I be aiming for here? Like, should I be failing around 12 or so?

amazingemmet

Yeah hitting fail on rep 12 of the first set, and then upping the weight when you can do 3x12

rubadub

Nicked from the funny GIFs tread

googled eyes

After 2-3 weeks of feeling sorry for myself ( tennis elbow and broken toe) went back to the shed last night. Lightened the weights considerably and just focused on form.

Head feels much clearer this morning. Bring on the turkey sausages !

ferike1

https://www.youtube.com/watch?v=EcNjefEZ8qY

Weekly dose of Broscience.

Love the reference to crossfit.

Mr. Manager

Question out of curiosity. At what weight would people consider putting on a belt when it comes to deadlifts and squats. Maybe asking what weight is a bad question and asking what weight to BW ratio might be better.. who knows.

Spurred on by reading BossArkys log and saw he had a belt on @75kg sumo deadlift. I don't know much about them (in fact very little) but just wondered as I'd never thought a belt was needed for the less than BW.

thegreatiam

I Love PPPP Longtime wrote: »

Question out of curiosity. At what weight would people consider putting on a belt when it comes to deadlifts and squats. Maybe asking what weight is a bad question and asking what weight to BW ratio might be better.. who knows.

Spurred on by reading BossArkys log and saw he had a belt on @75kg sumo deadlift. I don't know much about them (in fact very little) but just wondered as I'd never thought a belt was needed for the less than BW.

wraps, belts chalk etc. leave them off as long as possible.

let your body adapt unaided, strengthening your core and grip as much as possible.

<im Deadlifitng 1.5 body weight, give or take. with no belts or straps although I have them in my gym bag, as yet unused.>

Sangre

Really struggling to get back into gym routine following my move. 100 hour working weeks are not conducive to re-establishing a routine. Hoping that this week will be uninteruppted.

Strength has really dropped off which is to be expected. Onwards and upwards.

Sangre

thegreatiam wrote: »

wraps, belts chalk etc. leave them off as long as possible.

let your body adapt unaided, strengthening your core and grip as much as possible.

<im Deadlifitng 1.5 body weight, give or take. with no belts or straps although I have them in my gym bag, as yet unused.>

Forgoing chalk is unncessarily limiting yourself and should be distinguished from straps/belt imo.

oq4v3ht0u76kf2

I Love PPPP Longtime wrote: »

Question out of curiosity. At what weight would people consider putting on a belt when it comes to deadlifts and squats. Maybe asking what weight is a bad question and asking what weight to BW ratio might be better.. who knows.

Spurred on by reading BossArkys log and saw he had a belt on @75kg sumo deadlift. I don't know much about them (in fact very little) but just wondered as I'd never thought a belt was needed for the less than BW.

Getting stronger out of gear (be it wraps, belt, or multi-ply suits) will always stand to you. But remember what you're training for... this is more related to straps but if you're not training grip then strap up and don't let grip be your limiting factor when you're trying to train something else (e.g. for BB rows or whatever where you're training your back).

In terms of belt... I think it was Hanley or kevpants who I first heard use the phrase: "know the difference between wearing a belt and using a belt".

I find it helps me less on deadlift (I've pulled 240 without a belt, pulled 250 with one [albeit, 10kgs lighter bodyweight]). For squats... I think I've squatted 190 sans-belt and 215 with it. I find it definitely helps me brace a lot more during squat setup which results in a stronger squat.

In general, I'd try and do as much of your work as possible without a belt and then when you are wearing it: actually use it!

thegreatiam

Sangre wrote: »

Forgoing chalk is unncessarily limiting yourself and should be distinguished from straps/belt imo.

fair enough, im yet to get a to a stage where i'm lifting something I cant hold.

No point chalking up for something that isn't slipping

Alf Veedersane

thegreatiam wrote: »

fair enough, im yet to get a to a stage where i'm lifting something I cant hold.

No point chalking up for something that isn't slipping

Sometimes the chalk is just a psychological thing.

Mr. Manager

I probably should have stated that my numbers are absolutely nowhere near belt material

Deadlifts are my biggest lift and they're only 100kg (BW 70kg).

Thanks for the replies though good to know these things for future

CM24

Sangre wrote: »

Really struggling to get back into gym routine following my move. 100 hour working weeks are not conducive to re-establishing a routine. Hoping that this week will be uninteruppted.

Strength has really dropped off which is to be expected. Onwards and upwards.

I don't know anything about you or your experience level but, you can maintain strength for 8-12 weeks with as little as one set, once a week, as long as the intensity (weight used) is high enough. There was a study discussed in one of the recent UKSCA journals verifying this. I've done it mysef often aswell. When I'm dieting, or mid-rugby season, I have even gotten stronger by doing only 1 heavy set per movement, once per week. Lyle McDonald claims it only takes one third of the volume required to build muscle, to maintain it.

JJayoo

Seems this gym is closing down, If anyone in the Limerick area is looking for some kit.

http://www.donedeal.ie/gym-for-sale/heavy-duty-gym-equipment/6012069

the drifter

Zombienosh

This is my new kryptonite.

Stench Blossoms

I found that a few weeks ago.

I've had to ban it from the house.

RidleyRider

JJayoo wrote: »

Seems this gym is closing down, If anyone in the Limerick area is looking for some kit.

http://www.donedeal.ie/gym-for-sale/heavy-duty-gym-equipment/6012069

That's east way gym run by Blue Shinners. Pity about the closure really.

JJayoo

But some tasty equipment for sale nom nom

RidleyRider

JJayoo wrote: »

But some tasty equipment for sale nom nom

Gonna give him a bell?

JJayoo

RidleyRider wrote: »

Gonna give him a bell?

I would love some Dumbbells but my recently purchased battling rope will be the last of my gym spending. Plus it's in Limerick and I shall never go there in fear of the wild L that roams.

Blacktie.

I Love PPPP Longtime wrote: »

Question out of curiosity. At what weight would people consider putting on a belt when it comes to deadlifts and squats. Maybe asking what weight is a bad question and asking what weight to BW ratio might be better.. who knows.

Spurred on by reading BossArkys log and saw he had a belt on @75kg sumo deadlift. I don't know much about them (in fact very little) but just wondered as I'd never thought a belt was needed for the less than BW.

I'm on a 2.2ishxbw deadlift and just below 2xbw squat and haven't felt the need to belt up yet. I keep looking into it and just never get to it. No major injuries or issues yet though so I figure I have a pretty solid core from this.

Sangre

CM24 wrote: »

I don't know anything about you or your experience level but, you can maintain strength for 8-12 weeks with as little as one set, once a week, as long as the intensity (weight used) is high enough. There was a study discussed in one of the recent UKSCA journals verifying this. I've done it mysef often aswell. When I'm dieting, or mid-rugby season, I have even gotten stronger by doing only 1 heavy set per movement, once per week. Lyle McDonald claims it only takes one third of the volume required to build muscle, to maintain it.

Oh I know but unfortunately I missed that boat. Back to it now though.

At lowest weight in years which is both good and bad.

conzy

Whats the general consensus on milk? I don't want to gomad or anything but I think if I lomad :pac: with full fat milk it will help me hit my calorie goals

Alf Veedersane

conzy wrote: »

Whats the general consensus on milk? I don't want to gomad or anything but I think if I lomad :pac: with full fat milk it will help me hit my calorie goals

If you don't drink lots of milk, when you grow up you'll only be good enough to play for Accrington Stanley!

thegreatiam

Alf Veedersane wrote: »

If you don't drink lots of milk, when you grow up you'll only be good enough to play for Accrington Stanley!

Accrington stanley? Who are they?

Alf Veedersane

thegreatiam wrote: »

Accrington stanley? Who are they?

Exakkkkkkkly!

amazingemmet

My new subscription only diet plan is coming online in the next few weeks

Theresalwaysone

What do people advise for tight/weak hips?

What kind of exercises/stretches??

amazingemmet

Stretch you calves and spend 15minutes a day total time in an atg squat position

Brian?

Theresalwaysone wrote: »

What do people advise for tight/weak hips?

What kind of exercises/stretches??

Stretching, foam rolling and a variety of glute work.

Glute work: bridges, glute ham raises,monster walks, single leg deadlifts.

Are both glutes equally weak?

Ill split this out to a new thread if you want.

RidleyRider

Just bought these books;

Rob Wolfe – Paleo Solution
Kelly Starrett – How to be a supple leopard
Weston A Price – Nutrition and Physical degeneration.

Anyone know where I could get Dan John & Pavel – Easy Strength? The book shop.co.uk don't have it.

amazingemmet

Excellent choice on the Weston A price, I highly recommend "Nourishing traditions" by Sally Fallon, she's the current head of the Weston Price foundation. The book covers the practical implementation of the information from the Weston Price foundation.

Molly

amazingemmet wrote: »

Stretch you calves and spend 15minutes a day total time in an atg squat position

When sitting in a squat, if you can't should you assist yourself by holding onto something?

RidleyRider

amazingemmet wrote: »

Excellent choice on the Weston A price, I highly recommend "Nourishing traditions" by Sally Fallon, she's the current head of the Weston Price foundation. The book covers the practical implementation of the information from the Weston Price foundation.

The course I'm doing e-mailed me some recommended books to read and supple leopard was always one I meant to get, especially at 31e which was a pure steal IMO.

I'll definitely keep that in mind once I get through the bunch I have though, thanks:)

amazingemmet

Molly wrote: »

When sitting in a squat, if you can't should you assist yourself by holding onto something?

Go as deep as you can hold and stay there, you'll loosen up the more you do it. Its ok to let the lower back round a little in this. The squat is a rest position for the human body.