So I realize its been a while since I last posted (sorry Danny). I went home for a semi-vacation before I start work next week.
In that time I finished my second cycle of GVT which I will summarize in brief below. I have decided to start 5-3-1 next week after I finish deloading.
With so many new faces I'd like to take the time to mention a diligent reader of this here blog, my friend Dave. Dave is the night security guard at Next house and was quite the lifter back in his day. Even now he's ridiculously strong...tripling 335 on bench this past week. I'm to extending an official invitation for Dave to join us any time whenever he might be able to shake the obligations of being the family man that he is.
Now on to my GVT summary, please note all exercises are done for 10 sets unless otherwise indicated.
GVT Cycle 1
BP 165x5; BB Row 200x5
Squat 235x5; Narrow Stance Leg Press 4 platesx5
Incline BP 135x5; DB Row 120x8
DL 315x5; BB Lunge 135x5
GVT Cycle 2
BP 175x4; BB Row 225x4
Squat 250x4; NS LP 4.5 platesx4
Incline BP 155x4; DB Row 130x7
DL 335x4; BB Lunge 155x4
GVT Cycle 3
BP 190x3; BB Row 245x3
Squat 270x3; NS LP 5.5 platesx3
Incline BP 170x3; DB Row 145x6
DL 365x3; Lunge 175x3
GVT Cycle 4
BP 175x5; BB Row 225x5
Squat 255x5; NS LP 5 platesx5
Incline BP 155x5; DB Row 130x8
DL 335x5; Lunge 155x5
http://www.youtube.com/watch?v=sUMzRbJLzyQ
http://www.youtube.com/watch?v=O1SIGNihja4
http://www.youtube.com/watch?v=kmLHlYXAKRM
GVT Cycle 5
BP 190x4; BB Row 255x4
Squat 270x4x7; NS LP 6 platesx4
Incline BP 170x4; DB Row 100x16x8
DL 365x4x7; Lunge 185x4x10
Thursday, November 19, 2009
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Shanker is back, with a vengeance!
ReplyDeleteBut seriously, looking at the progress you have made over the course of 5 GVTs, it only makes sense to keep doing it. When I see a sequence like 1, 2, 3, I can only guess that the next number would be 4. Maybe it's not the coolest / hottest / whatever routine, but it's working great for you (almost linear progress), and I suggest to do another cycle of GVT.
I'd like to meet Dave. In fact, I'd like to meet all of you guys again.
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