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Wouter's GVT training log

Posted: Sat Mar 28, 2009 10:00 am
by Wouter
Hi guys

This is going to be my first training log ever (besides my written training log).
I'm going to start Poliquin's German Volume Training this monday and continue to do it for 4 weeks then recuperate for a week and maybe then I'll do intermediate GVT or GVT 2000 for 4 weeks (depends if I still like working out like that).
For those who aren't familiar with GVT, it's also called the 10 sets method.
Why? Because you do 10 sets of 1 excercise in your workout suppersetted with another 10 sets excercise of the antagonistic body part. The goal is to get 10 sets of 10 reps in those excercises and then adjust the weight by 5%.


Day 1 Chest & Back
A1) Bench Press 10x10
60s rest
A2) Bent-Over Row 10x10

B1) Incline Fly 3x10-12
60s rest
B2) Face-Pull 3x10-12

Day 2 Legs
A1) Front Squat 10x10
60s rest
A2) Romanian Deadlift 10x10

B1) Swiss Ball Leg Curl 3x10-12
60s rest
B2) Calf Raises 3x10-12

Day 3 Rest

Day 4 Arms & Shoulders
A1) Close-Grip Bench Press 10x10
60s rest
A2) EZ-Curls 10x10

B1) Lateral raises 3x10-12
60s rest
B2) Reverse Curls 3x10-12

Day 5 Rest

Day 6 Repeat

For doing this kind of training, you've got to use 60% of your 1RM.

Good luck on your own training!

Links: ... e_training ... e_training

Posted: Tue Mar 31, 2009 7:24 am
by Wouter
Yesterday i've had my first session.

A1) BBP: 44 kgsx 10,10,10,10,10,10,9,8,8,7
A2) BOR: 44 kgsx 10,10,10,10,10,10,10,10,10,10
B1) IFLY: 8 kgsx 12,12,12
B2) FAP: 30kgsx 12,10,9
C) Neck Flexion: 7x 22,17

Some explanation:
I've just used abreviations for the exercises.
#kgsxa,b,c,d,... The first number is the weight used times the number of reps in 1 set.

For the bent-over row I've used the same weight as I've used on the bench since I hadn't done these in a long time.
Same with the incline flies, I hadn't done these in a very long time so I've just begun lightly and I did 'half reps' to keep the tension on the pecs.
I also added in some high-rep neck exercises, not necessary but I think it might give my neck some more mass.
I've used weights which were too low, so I'll up them on the next training session.

Next session I'll use:
46kgs on the BBP, 50 kgs on the BOR, 9 kgs on the flies and 8 kgs on the neck flexion.

Oh yeah, since I've used too low weigths I don't have the DOMS I was expecting to have.

Posted: Thu Apr 02, 2009 8:21 am
by Wouter
Tuesday I've done the Legs day and to say the least it was the most intense and brutal workout I've ever done. I don't think I was mentally prepared for it. I thought it would be something like the chest&back workout, but thinking that was a BIG mistake because 1) I hadn't used enough weights that workout and 2) legs are much, mcuh bigger.
If you set them on a scale from 1 to 10, where a 1 is sitting in front of the tv and 10 being a 400m sprint, chest&back would've been a 6 and legs would be a 9.

A1) Front Squats: 50kgsx 10,10,10,10,8,10,8,7,9,8
A2) Romanian Deadlifts: 70kgsx 10,10,10,10,/,/,/,/,/
B1) Swiss ball leg curls: bwx16,16,13
B2) one-legged Calf Raises: 20kgx 10,10,9

Combining RDLs and FSQs in a very high-voume training plan wasn' the smartest move I've made when choosing the exercises for this program. My lower back was getting extremely tired by the end of the fourth set. Because of this I couldn't maintain proper form in both exercises, so I've had to abandon the RDLs and only do FSQs.

Next training session I'll switch the leg curls with the RDLs.