Strength based GVT

[Grant_73]

I am thinking about incorperating GVT into a strength based program. It has been a few yrs since I did GVT. I am not changing my split just adding the GVT.
Mon: Upper horizontal push/pull
A1) flat or decline barbell or dumbbel press 3x3-5
A2) Barbell or dumbbel rows 3x3-5
Incline hammer strength or dumbbell press 10x10
Face pull 3x8-12

Wed Lower
Squats 3x3-5
A1) Squats 10x10
A2) leg curls 10x10
romaian deads 3x8-12
calf raises 3x10-20

Fri upper vertical push/pull
OHP/push press 3x3-5
A1) pulldowns or pullups 10x10
A2) dips 10x10
lateral raises 3x8-12
B1) Prone I,Y,T
B2) bicep movement of choice 3x8-12

 

[ThreeGigs]

GVT squats and leg curls on the same day?

No.

If you're squatting right (deep), you'll be using hamstrings up during the squat. The leg curls will overwork them. I'd just GVT the squats.

GVT pulldowns and dips on the same day are gonna fry your shoulders. Might be okay for you, but for me I know the pump I'd get would cause issues on the second exercise, and for sure I'd need to add an extra day or two of recovery time.

 

[Grant_73]

The original program has squat and leg curls as the exercises using the 10x10 or GVT method, but I may just use the 10x10 for the squats or leg press. Today I did 3x3-5 for OHP press and then I did GVT for dips and pulldowns. I did it as a resting superset resting 30-60 sec between dips and pulldowns. My delts felt like they were worked pretty hard.

 

[Grant_73]

I do think that dips should be dropped using GVT or 10x10 since I am already doing 10x10 for incline press.