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14 weeks of GVT to bring me to LV
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Was meant to do cardio today but wanted to work my legs a little more so did so "heavy" lifting.
Leg press: 3x10 @70kg, 5x5@ 100kg, 5x3 @120kg
Deadlift: 1x5@ 60kg, 1x5 @70kg, 1x3@ 80kg, 1x2 @90 kg, 1x1 @100kg, 1x1 @110kg (fail), 1x1 @105kg (got it up, locked it out but then my grip opened and I didn't manage to bring down but dropped it instead).
Here's a video of my 100kg deadlift - it's not pretty but I'm happy enough. Haven't done anything of the sort in months so was delighted to be able to get it going.
Goal is to get 2x BW deadlift next year. I'm Just over 70kg so I think it's extremely achievable.
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Alf Veedersane wrote: »Definitely achievable to hit 140. Only problem is in getting there you'll probably have added a few kg
Working on it! Goal for 2014 is 80kg but not sure how likely it is...0 -
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So, this might turn out to be a long post but I'll try keep it short. Basically, I'm cutting GVT out now and moving back to strong lifts 5x5.
There's a couple of reasons for this. The main one being that between injuries, christmas and the gym floor being re-done I didn't get in to the place anywhere near as much as intended and so I felt that I was losing the full effect of GVT.
The other big one is my strength is embarrassingly bad. It's improved a heap from 16 weeks ago but it's still a joke. I'd rather have effective muscle than just look a little leaner/bigger.
This brings me to another point. When I first started, the thoughts of getting in good physical condition was what drove me - wanting to look like some fighter who's just made weight. Turns out this isn't what I want (at least it's not the main thing, it would be a nice bonus
)
So with all that, I'm moving back to deadlifts, squats, OHP and bench.
Yesterday was a "get back used to it" day at the gym. Focused solely on legs. Pressed, squatted and deadlifted till I could hardly walk out the gym. I don't remember the full break down of everything but it was something like this.
Squats:
1x5 empty bar
1x5 @40kg
1x5 @50kg
1x5 @60kg
1x3 @70kg
1x3 @80kg
1x3 @70kg
1x5 @60kg
1x5 @50kg
Deadlifts
1x5 @60kg
1x5 @80kg
1x3 @90kg
1x3 @80kg
1x5 @60kg
Decline leg press
5x5 @100kg
Standing calf raise
1x5 @100kg
Seated calf raise
1x5 @115kg
Squatting 2.0
1x5 @60kg
1x5 @70kg
1x5 @80kg
1x1 @90kg (legs are giving up at this point)
Lying leg curls
5x5 @30kg
Going to alternate, day in, day off, day in, day off and so on. Will add in supplementary exercises after each session.0 -
I Love PPPP Longtime wrote: »This brings me to another point. When I first started, the thoughts of getting in good physical condition was what drove me - wanting to look like some fighter who's just made weight. Turns out this isn't what I want (at least it's not the main thing, it would be a nice bonus)
So what is it that you want?0 -
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Thanks SFP!
Jumped on the scales this morning for the first time in a while. Was pretty happy to see that my weight hadn't really gone too far either side. 71.7kg was the pre Christmas weight with a shít ton of gym going and post is 71.5kg with a pretty relaxed time over the festivities.
No log today as I've 2 hours of bowling tonight. That'll do my legs nicely 0 -
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Should also point out that it's taxing on the forearm too as I play without my thumb. Felt it this morning for sure.
Today was the beginning of my stronglifts and it was good. Apart from squats I stuck to low weights. Had a bit of an ego contest with a guy I used to workout with back at the start. He was always 1 better than me at everything. Not today though
Squats
Empty bar x 15
30kg x 15
40kg x 10
50kg x 5
60kg x 5
70kg x 5 (buddy dropped out here so had to do some more)
80kg x 3
60kg x 5
Bench press
Empty bar x 10
Empty bar x 5
30kg 5x5
Row
Empty bar 3x5
35kg 5x5
Lat pulldown
35kg x 5
56kg 5x5
Dropset
56kg x 5
49kg x 5
42kg x 5
35kg x 5
Farmers walks
30kg DB (each hand) paced up and down the gym 4 times x 5
DB Rows
20kg 5x5
This was a really good session for me. Thoroughly enjoyed it. The only thing I've learned is to leave farmers walks to the very last exercise. My grip on the last rows was absolutely shot to bits cause of them.0 -
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I'm going to be deviating slightly from the traditional Mon, Wed, Fri routine but instead do every 2nd day.
The only reason for this is because I hate having 2 days off the gym. Especially the weekends. I turn into a sloth and do nothing.
Hope this doesn't affect my progression at all...
EDIT: There is a workout coming, it's just going to be after work cause I over slept! 0 -
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I Love PPPP Longtime wrote: »Update on the weigh in.
72.9kg this morning. Weighed myself twice in the hopes of hitting 73
Up 1.4kg in 2 weeks. Slowly getting some weight on.
LOL I have done this before :pac::pac:0 -
A session of PBs Delighted.
Squats
55kg 5x5
Leg press
80kg x 10
100kg x 5
120kg x 5
130kg x 5 (PB)
140kg x 3 (PB)
100kg x 5
Barbell Row
40kg 5x5
Lat pulldown
49kg 5x5
DB Bench Press
17.5kg per DB 5x5 (PB)
This was meant to be a barbell bench @30kg for the 5x5 but the rack was in use and the 15kg DBs were in use too.
Not complaining though!0 -
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Senor Fancy Pants wrote: »Dude, it's a finger and calf workout!
Haha It's a lot more than that I can guarantee you. I play 2 handed (thumbless) so there's a lot of strain on my right forearm/bicep too. 0
https://www.youtube.com/watch?v=BWIfOp4LRqY
Hasn't been this bad in a while. Guess I did something right. 
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