This is not a workout posting, but I'd like (and I'd like to see other people start doing this as well) to outline my upcoming block. I realize I was planning to do 5-3-1, but after a conversation with the mayor-emeritus of Dannyville I realized it would be wise to stick with GVT until it stops working for me.
So, giving brief shout out to Danny for helping me piece this together, without further ado:
The Third Generation of GVT will last a planned 5 weeks, I may cut it short because the last cycle of GVT has been torture in previous generations.
It will consist of 4 workouts every week: Lower 1, Upper 1, Lower 2 & Upper 2.
Each week constitutes a new cycle.
The cycles progress as follows, assuming a 5 rep starting point in cycle 1:
First cycle 5 reps of X weight
Second cycle 4 reps of (1.05)X
Third cycle 3 reps of (1.08)(1.05)X
Fourth cycle 5 reps of (1.05)X
Fifth cycle 4 reps of (1.08)(1.05)X
The workouts are as follows:
Lower 1: Squatx7 (indicates # of sets); Leg Pressx5; Box Squatx5
Upper 1: Flat BPx5; DB Rowx5; Militaryx5; Chinupx5
Lower 2: Deadliftx6; GMx6; Elevated Deadliftx6
Upper 2: CG Foam Pressx5; Seated CG Cable Rowx5; Dipx5; Pullupx5
Timing between sets should be no more than 2 minutes, at least that's the goal.
If there are any other details anyone would like clarifications on, please comment, it'll help me get a better conception of the program.
Friday, November 20, 2009
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Looks complicated. Have fun.
ReplyDeleteGVT is relatively simple. What appears in this post is an adaptation of the basic routine, according to Shanker's preferences / weak points / experience / etc.
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