Personal training / advice

Jan 31, 2017
980
215
I just use a plate.

It's the most basic move so unless you plan on doing KB specific shit I reckon a DB is fine.
Literally just swings, it's part of that GVT.

My heaviest plate is 10kg so not sure I could use that. But my adjustable dumbells are set at 25kg so might use them.

I have hex dumbells that go up to 20kg if it's too heavy.
 

mandela

CHB Führer
May 16, 2013
21,774
9,597
Scotland
Literally just swings, it's part of that GVT.

My heaviest plate is 10kg so not sure I could use that. But my adjustable dumbells are set at 25kg so might use them.

I have hex dumbells that go up to 20kg if it's too heavy.
20kg is probably fine to start.

I use a 45lb plate and it felt easy the first time but fucked me up yesterday. Maybe as i had put the weights up on everything preceding it.
 
Jan 31, 2017
980
215
Fuck me. That really tested my cardio system.

I did

Incline Bench: 46@10*10
BOR: 46@10*10
Incline Press: 15@3*8
Single Arm Row: 15@3*8

The 10x10 really pushed me to failure,I really had to grind out the 9th and 10th of the last 3 sets. The 90 second rest between sets absolutely flew by,I was so relieved to have that long. That being said I did hit 10x10 so I'm gonna up it next week to 47kg for both lifts.

My original plan was to do the next exercises with 25kg, but I was nowhere near. I was pretty exhausted after the first two exercises and when I went to set up 25kg it just wasn't happening, so I picked up the 15kg dumbbells, they were too light though, I didn't have any real issues hitting 3*8 despite my fatigue so I'm gonna up it to 17.5kg next week for both lifts.

It's soul destroying when you've just done 4 lots of 10*10 for both incline bench and BOR and you're dripping in sweat,you feel strong but fatigued,and you realise you still have 120 reps to go to complete the first superset. It's marginally mitigated by remembering there's only 13 rounds altogether.

I'd struggle this kind of workout without a timer because I reckon after my 8th superset I easily could have milked 5 minutes rest if left to my own devices.

Do I feel this is any better than my last program, hard to say, it challenges me in a different way tbh.

The thought of doing legs is scary. The accuracy of the online calculators is also pretty scary. As is my inability to understand my 3*8 sets wouldn't be at full strength.

I like it overall.
 
Reactions: mandela

mandela

CHB Führer
May 16, 2013
21,774
9,597
Scotland
Fuck me. That really tested my cardio system.

I did

Incline Bench: 46@10*10
BOR: 46@10*10
Incline Press: 15@3*8
Single Arm Row: 15@3*8

The 10x10 really pushed me to failure,I really had to grind out the 9th and 10th of the last 3 sets. The 90 second rest between sets absolutely flew by,I was so relieved to have that long. That being said I did hit 10x10 so I'm gonna up it next week to 47kg for both lifts.

My original plan was to do the next exercises with 25kg, but I was nowhere near. I was pretty exhausted after the first two exercises and when I went to set up 25kg it just wasn't happening, so I picked up the 15kg dumbbells, they were too light though, I didn't have any real issues hitting 3*8 despite my fatigue so I'm gonna up it to 17.5kg next week for both lifts.

It's soul destroying when you've just done 4 lots of 10*10 for both incline bench and BOR and you're dripping in sweat,you feel strong but fatigued,and you realise you still have 120 reps to go to complete the first superset. It's marginally mitigated by remembering there's only 13 rounds altogether.

I'd struggle this kind of workout without a timer because I reckon after my 8th superset I easily could have milked 5 minutes rest if left to my own devices.

Do I feel this is any better than my last program, hard to say, it challenges me in a different way tbh.

The thought of doing legs is scary. The accuracy of the online calculators is also pretty scary. As is my inability to understand my 3*8 sets wouldn't be at full strength.

I like it overall.
Good review.

Sounds very familiar.

You should've just repped the DBs to failure though, imo.

The leg one is on a different level to the chest and back one though. Be scared.

I'm sticking with this for the 4 weeks and then I think I'll go back to what I was doing before, which was working well...i only changed it up as working at 60% is defintely better for my chest and back injuries.

I'm going to do the shoulder/arm one tonight. I am considering doing neutral pull ups instead of bicep curls though. i don't usually like to deviate from programs but I think this will make it more challenging.

My only concern is i know there's no fuckin way I can do 10x10 pull ups. Not sure whether to do as many sets of 10 as i can then just rep out to failure for the remaining sets. That might look like 10, 10, 10, 10, 9,7, 5, 4,4,3,3, for example, but that might not be enough volume. So I could switch to bicep curls for the last 4 sets and get sets of 10 out. Naw sure, really.

Open to suggestions.
 
Jan 31, 2017
980
215
Good review.

Sounds very familiar.

You should've just repped the DBs to failure though, imo.

The leg one is on a different level to the chest and back one though. Be scared.

I'm sticking with this for the 4 weeks and then I think I'll go back to what I was doing before, which was working well...i only changed it up as working at 60% is defintely better for my chest and back injuries.

I'm going to do the shoulder/arm one tonight. I am considering doing neutral pull ups instead of bicep curls though. i don't usually like to deviate from programs but I think this will make it more challenging.

My only concern is i know there's no fuckin way I can do 10x10 pull ups. Not sure whether to do as many sets of 10 as i can then just rep out to failure for the remaining sets. That might look like 10, 10, 10, 10, 9,7, 5, 4,4,3,3, for example, but that might not be enough volume. So I could switch to bicep curls for the last 4 sets and get sets of 10 out. Naw sure, really.

Open to suggestions.
I should have but tbh I was that looking forward to the end of the set I was in no position to push myself that extra mile haha.

I'm doing 4 weeks, then a 2 week deload, then 4 more with switched exercises. After that I'll either do my full body again or do some hiit stuff,dunno yet.

What about instead of neutral grip, chin ups maybe?

It's a tough one with body weight exercises that are gonna go below 10. If you could do 7x10 and then say 9,8,7 that wouldn't be bad at all imo.

One suggestion is have if you're determined to do a variation of pull up,maybe work on a timer.

Say 90 seconds work, 60 seconds rest (arm exercises always need less rest imo) and do the diamond press ups first,which would probably take maybe 20 seconds, then do as many pull ups as you can,and say you only manage 5 in the next 30 seconds, take a small rest and try and do another 5 before the end of the "round"

Maybe, I dunno, just thinking out loud.
 

mandela

CHB Führer
May 16, 2013
21,774
9,597
Scotland
I should have but tbh I was that looking forward to the end of the set I was in no position to push myself that extra mile haha.

I'm doing 4 weeks, then a 2 week deload, then 4 more with switched exercises. After that I'll either do my full body again or do some hiit stuff,dunno yet.

What about instead of neutral grip, chin ups maybe?

It's a tough one with body weight exercises that are gonna go below 10. If you could do 7x10 and then say 9,8,7 that wouldn't be bad at all imo.

One suggestion is have if you're determined to do a variation of pull up,maybe work on a timer.

Say 90 seconds work, 60 seconds rest (arm exercises always need less rest imo) and do the diamond press ups first,which would probably take maybe 20 seconds, then do as many pull ups as you can,and say you only manage 5 in the next 30 seconds, take a small rest and try and do another 5 before the end of the "round"

Maybe, I dunno, just thinking out loud.
Hmm decent ideas there.

I think neutral grip is my strongest, for sure.
 
Jan 31, 2017
980
215
Hmm decent ideas there.

I think neutral grip is my strongest, for sure.
Let us know if it works.

Tbh I was thinking the same because 10x10 bicep curls is pretty easy. But 10x10 pull ups is insanely hard.

But I had thought about doing the timer idea.

If it works for you I'll give it a whirl. Although I'll struggle doing a single set of 10 tbh
 

mandela

CHB Führer
May 16, 2013
21,774
9,597
Scotland
Let us know if it works.

Tbh I was thinking the same because 10x10 bicep curls is pretty easy. But 10x10 pull ups is insanely hard.

But I had thought about doing the timer idea.

If it works for you I'll give it a whirl. Although I'll struggle doing a single set of 10 tbh
That was it, I know it's daft to deviate from program but I just didn't feel I'd done enough so if you're going to change it making it more difficult should be fine, right? Chin ups as a compound are much better than bicep curls by every single measure I'd say.

I'll have done shoulders by this point too actually so might not get to 10 either, ffs.
 
Jan 31, 2017
980
215
That was it, I know it's daft to deviate from program but I just didn't feel I'd done enough so if you're going to change it making it more difficult should be fine, right? Chin ups as a compound are much better than bicep curls by every single measure I'd say.

I'll have done shoulders by this point too actually so might not get to 10 either, ffs.
My actual line of thinking wasn't even about making it more difficult necessarily tbh, it was in line with the actual program not following its own structure.

GVT is based around supersetting compound lifts aimed at a primary muscle group and then doing accessory work to overly fatigue said muscle group.

All the other GVT lifts like incline bench, BOR, RDL, Squat, Shoulder Press, Diamond Pressup, they're all compound lifts with a clear primary muscle group.

Bicep Curls doesn't fit its own pattern, it doesn't seem true to the program if you get me. I feel like it should have been a chin up or an arnold press, or that negative 21 lift, that starts like a shoulder press but you bring it down slowly.

For me, the bicep curl would have been in the 3x8 exercises alongside lat raises and tricep extensions.

The actual make up of the arms workout isn't in line with the gvt structure imo, it's like the author was scared of putting too many exercises in, really it should have been (again imo based on what I've read) shoulder compound 10x10; bicep compound supersetted with tricep compound 10x10. Shoulder accessory 3x8; bicep accessory supersetted with tricep accessory 3x8. And then stick some core work at the end. The actual length of the workout wouldn't be any longer because the smaller muscles mean you can have less rest than the previous workouts and the reps themselves won't take as long.

But that's basically re writing 33% of a program. Well technically it's adding in 3 extra exercises and being more selective with the 10x10 exercises.

Thoughts?
 

mandela

CHB Führer
May 16, 2013
21,774
9,597
Scotland
My actual line of thinking wasn't even about making it more difficult necessarily tbh, it was in line with the actual program not following its own structure.

GVT is based around supersetting compound lifts aimed at a primary muscle group and then doing accessory work to overly fatigue said muscle group.

All the other GVT lifts like incline bench, BOR, RDL, Squat, Shoulder Press, Diamond Pressup, they're all compound lifts with a clear primary muscle group.

Bicep Curls doesn't fit its own pattern, it doesn't seem true to the program if you get me. I feel like it should have been a chin up or an arnold press, or that negative 21 lift, that starts like a shoulder press but you bring it down slowly.

For me, the bicep curl would have been in the 3x8 exercises alongside lat raises and tricep extensions.

The actual make up of the arms workout isn't in line with the gvt structure imo, it's like the author was scared of putting too many exercises in, really it should have been (again imo based on what I've read) shoulder compound 10x10; bicep compound supersetted with tricep compound 10x10. Shoulder accessory 3x8; bicep accessory supersetted with tricep accessory 3x8. And then stick some core work at the end. The actual length of the workout wouldn't be any longer because the smaller muscles mean you can have less rest than the previous workouts and the reps themselves won't take as long.

But that's basically re writing 33% of a program. Well technically it's adding in 3 extra exercises and being more selective with the 10x10 exercises.

Thoughts?
I actually thought it was a deliberate 'light' day as the others days are intense (I didn't think the chest/back day was too intense at all though) but what you're saying makes sense.

Although, with OHP and Press ups I guess that's the 2 compounds that the other days have.
 
Jan 31, 2017
980
215
I actually thought it was a deliberate 'light' day as the others days are intense (I didn't think the chest/back day was too intense at all though) but what you're saying makes sense.

Although, with OHP and Press ups I guess that's the 2 compounds that the other days have.
Yeah I had the sense they wanted it as a light day, but in a 3 day program I don't really think there's time to have a light day.

In a 3 day I think it's best killing yourself for a month or so then having a deload week.

But then again the guy who wrote the program probably knows more than I do.

Tbf even what I just said for the arms day, it's still his program in terms of shoulder 10x10, bicep/tricep 10x10 then core. It just has a harder bicep exercise and 3 extra accessory exercises, so it isn't so much changing as it is adding extra.

If I can handle the extra surely I should do.

But then again 10x10 supersetted pull ups sounds impossible after 10x10 ohp.

I don't think there are any other compound bicep lifts that avoid the shoulder area, maybe that's why they've done it, because ohp hits biceps a bit don't they?

Doesn't explain why there's no accessory,unless they feel 300 reps is enough for a workout, plus the core.

Hmmmm.

Not sure if you followed that I was thinking out loud as I was typing lol.
 

mandela

CHB Führer
May 16, 2013
21,774
9,597
Scotland
Yeah I had the sense they wanted it as a light day, but in a 3 day program I don't really think there's time to have a light day.

In a 3 day I think it's best killing yourself for a month or so then having a deload week.

But then again the guy who wrote the program probably knows more than I do.

Tbf even what I just said for the arms day, it's still his program in terms of shoulder 10x10, bicep/tricep 10x10 then core. It just has a harder bicep exercise and 3 extra accessory exercises, so it isn't so much changing as it is adding extra.

If I can handle the extra surely I should do.

But then again 10x10 supersetted pull ups sounds impossible after 10x10 ohp.

I don't think there are any other compound bicep lifts that avoid the shoulder area, maybe that's why they've done it, because ohp hits biceps a bit don't they?

Doesn't explain why there's no accessory,unless they feel 300 reps is enough for a workout, plus the core.

Hmmmm.

Not sure if you followed that I was thinking out loud as I was typing lol.
Fuck it. I'm just doing the curls. It's easier.

BTW, i plan on doing this 4 times a week so everything is getting hit twice in any one week period.

I don't think 3 days a week is enough, man.
 
Jan 31, 2017
980
215
Fuck it. I'm just doing the curls. It's easier.

BTW, i plan on doing this 4 times a week so everything is getting hit twice in any one week period.

I don't think 3 days a week is enough, man.
Not just easier, the more I think about it, any kind of pull up wouldn't work after 10x10 ohp anyways.

And the other days are all 248 reps and this day is 300 plus core.

I think I'll stick with the program as is written, and if I feel I have more left I'll do some drop sets at the end.

If I did 10x10 ohp then supersetted 10x10 bicep curls and diamond press up. Then I did 3 minutes of core work.

If I have more left in I could do drop sets of lats, hammer curls and tricep extensions.

It's 3 days a week strength, I do 2 days a week playing football so 5 workouts in total.
 
Reactions: mandela
May 25, 2013
5,348
1,996
Good review.

Sounds very familiar.

You should've just repped the DBs to failure though, imo.

The leg one is on a different level to the chest and back one though. Be scared.

I'm sticking with this for the 4 weeks and then I think I'll go back to what I was doing before, which was working well...i only changed it up as working at 60% is defintely better for my chest and back injuries.

I'm going to do the shoulder/arm one tonight. I am considering doing neutral pull ups instead of bicep curls though. i don't usually like to deviate from programs but I think this will make it more challenging.

My only concern is i know there's no fuckin way I can do 10x10 pull ups. Not sure whether to do as many sets of 10 as i can then just rep out to failure for the remaining sets. That might look like 10, 10, 10, 10, 9,7, 5, 4,4,3,3, for example, but that might not be enough volume. So I could switch to bicep curls for the last 4 sets and get sets of 10 out. Naw sure, really.

Open to suggestions.
Yeah 10x10 pullups is tough even I'm not sure I could do that many.

Maybe try those kipping pull ups crossfitters use. You're basically using the same muscles in a similar movement but will be able to hopefully handle the volume easier as those crossfit guys seem to smash them out in big numbers.
 
Reactions: mandela
Jan 31, 2017
980
215
Tbh if I get the weight right I should need to do any drop sets I suppose.

If I get the weight right I should be able to feel sufficiently challenged from the workout.

This week I'm gonna do it as written with no extras and see how I feel.
 
May 25, 2013
5,348
1,996
Max retesting week, squats today, went fine managed 2 reps of 95kg, was hoping for 3 but the 2nd rep didn't go up as smoothly as I'd of liked and didn't want to over exert myself, been ages since I've failed a squat and I have no intention of doing so again any time soon.

Squats 3x1 @85kg / 2x1 @90kg / AMRAP @95kg - 2 Reps completed
Front Squats 3x6 @76kg
Single Leg Extension 12x3 @24kg
GHR 13X3
Paused BB Calf Raises 15x3 superset with ab work
 
Jan 31, 2017
980
215
DOMS aren't too bad today. I'm not actually in any agony, but I have a dull ache around my entire upper body.

Gonna do the legs workout at some point today,probably about half 6. If you haven't heard from me by half 7 assume I'm dead and notify the relevant authorities.