continuation of my training. . .

[striker]

my previous journal :

dAiLy dose: texas progression - - Nutricraze :: Health Forum



DAY 3 week 26

Squat - 10x10 @ 165lbs -

10
6-4
6-4
6-4
6-4
6-4
6-4
6-4
6-4
6-4

 

[striker]

DAY 1 week 27 : april 30



Squat - 6x10 @ 190lbs

6-6-6-6-6-5-5-5-5-5

Dips - BW -progression scheme

5reps x 9 sets


Barbell rows - 6x10 @ 225lbs - to follow --




btw: i'am on a diet phase from 210lbs last feb 07, i am now down to 190lbs.. so my lifts quite went down..

 

[vortrit]

That's A LOT of sets...

 

[striker]

That's A LOT of sets...

yes sir.. its the German Volume Training scheme

dAiLy dose: texas progression - - Nutricraze :: Health Forum

 

[Double D]

I have never liked german volume training. Way to easy to overtrain, and there are alot better routines you can put together to suit your needs. However if you insist on doing it, listen to your body and if you feel fatigued dont workout on that day. You will be doing your body more bad than good if you try to push through something like that.

 

[striker]

I have never liked german volume training. Way to easy to overtrain, and there are alot better routines you can put together to suit your needs. However if you insist on doing it, listen to your body and if you feel fatigued dont workout on that day. You will be doing your body more bad than good if you try to push through something like that.

yes sir.. i know.. actually i have been doing this for i think 3months.. now i have tweaked the volume training in such a way it will not result into overtraining

 

[striker]

continuation of DAY 1 week 27

Barbell rows - 6x10 @ 225lbs -

4-x-x-x-x-x-x-x-x-x ---time for the improved 10x10 volume training

 

[striker]

DAY 2 week 27 --- may 3



10x10 improved volume trg. deadlift - leg curl

completed -

5reps deadlift @ 230lbs - 5reps leg curl (counted as set1) same scheme for set 2 to set 10

Pullups - EDT + 20lbs db

33 reps

 

[striker]

continuation of DAY 2 week 27



10x10 - military press - side lateral raise

x5 push press @ 135lbs - - x5 side raise (set 1 to 10) -- completed

triceps push downs - 3sets x 10reps

 

[striker]

DAY 3 week 27



Squats @ 175lbs- Calf Raise 10x10

x6 squats + x4 calf raise makes set1 (up to set 10)


Dips - progression 4x6 BW used

 

[striker]

cont of DAY 3 week 27



rows @ 195lbs 10x10 - chinups

x6 rows - x3 chinups --set 1 to 10

 

[striker]

Day 1 week 28 -may 10



Dips - progression BW @ 4x6

decline bench press 12x3

triceps pushdowns 10x3

***il be doing squats the following day ***

 

[striker]

cont. of Day 1 week 28 ---may 11



squats - standing calf raise 10x10

squats @ 185lbs

x5squats + x5calf raise

 

[striker]

start of OVT for chest -- may 14



Bench press @ 135lbs

x5 + x5 inclined db flies

declined skull crushers

12x3

 

[striker]

cont. of Day 1 week 28 : may 15



OVT

barbell rows (deloaded) @ 130lbs - parallel hand grip chinups

x5 rows + x3 chinups -BW

 

[striker]

Day 2 weeek 28 -- may 17 -- OVT day



Deadlift - Leg curl

x5 @ 240lbs + x5 leg curls

Military Press - side raises

x5 @ 140lbs + x5 side raises

 

[striker]

DAY 3 week 28 -- may 21



OVT

Squat - Standing Leg raise

x5@ 195lbs + x5 leg raise

 

[striker]

cont. of DAY 3 week 28 --may 22



OVT

bench @ 145lbs x5 -- inclined db flies x5 10sets

3x12 skull crushers

 

[striker]

cont of DAY 3 week 28-may 24


barbell rows @ 140lbs x5 + x1 parallel grip chinups -BW 10sets

pullups - EDT + 35lbs x16

 

[striker]

DAY 1 week 29



SQUAt - standing calf raise

squat @ 205lbs x5 + x5 calf raise --stopped at the 7th set..

Bench pRess - inclined flies

bp @ 155lbs x5 + x5 incl. flies -- 10sets

 

[striker]

organized volume training :

Day 1 -- Legs - Tris
O F F
Day 2 -- Chest/Back
O F F
Day 3 -- Deadlift
O F F
Day 4 -- Delts - Bis
O F F
repeat


*** modified from the OVT version of Christian Thibaudeau

 

[striker]

cont. of Day 1 week 29

Barbell rows @ 150lbs + x1 pronated grip chinups --10sets

 

[striker]

Day 2 week 29 --- may 29


Deadlift - leg curl x10 sets

x5 @ 260lbs + x5 leg curl

Military press - side raises

x5 @ 145lbs + x5 side raises x10sets

CG press x5 + pushdowns x5 x10sets

 

[striker]

Day 3 week 29 --- june 3

Squats - standing calf raise

x5 @ 215lbs + x5 calf raise x10sets

Biceps

x3 pullups BW + x5 db preacher curls x10sets

 

[striker]

Day 1 week 30



Bench press - inclined db flies

x5 @ 165lbs x5 incl flies x10sets

 

[striker]

cont of Day 1 --- june 7

bb rows @ 155lbsx5x10
chinups +10lbs x1x10

 

[striker]

Day 2 week 30


Deadlift - Leg Curl
SET A
DL x270x5x10
Legcurl x5x10

 

[striker]

Day 3 week 30 - june 14


set a

pushpress -150x5x10
side raises -5x10

set b

closegrip press -5x10
tris extension -5x10

 

[striker]

Day 1 week 31 --- june 18


set a

Squats x225x5x10
Calfraise x5x10

Day 2 - week 31 -- june 19

set a
BenchPress - 175lbs
5-5-5-5-5-5-5-5-3-3
Inclined flies
5-5-5-5-5-5-5-5-7-7

set b

pullups BWx3x10
preacher curl x7x10

 

[striker]

Day 3 week 31 -- june 21


set a
barbell rows 8-8-8-8-8-6-6-6-6-6
chinups 2x10

set b

closegrip bench -5x10
triceps ext -5x10