Farmtireguy visits the fatherland for 6-weeks. GVT log

[farmtireguy]

Alright I've decided to log my workouts on here just because my am brothers tend to help me stay on task. Anyway I have been using wendler's 531 for a little over a year and have made good gains with it.
Now seeing that it has been over a year I have decided to switch things up and shock my body. I had read here and there about German volume training, so of course, google to the rescue and I found Charles Poliquin's and read up on it there. So that's where the crazy idea to try it came from.
Ok beginning stats
Height 5'7"
Weight 189 lb.
I'll post more as time permits. Which means I have to measurement and such. Lol
Also I'm at the start of of week 2 I will post the first week with thoughts Later today.

 

[farmtireguy]

German volume chest/back 3/11
Bench press/pendaley row 90 sec rest 10x10x95/10x65
Db flys 4x12x20
Rear delt raises 4x12x15
Kroc rows 12x55
Last Monday's workout
I realized that the starting weight on the bench was a little on the light but that is ok. I'd rather be a little light than too heavy and risk ingraining a sloppy form. This one really had me sweating more that I normally do. Even with the "light" weight I was still kinda sore the next couple days.

 

[farmtireguy]

GVT lower 3-12
Bb squats 60 sec rest
10x6x135
Lying leg curl 60 sec rest
10x10x55
Seated leg press 60 sec rest
2x12x110
Now this one had me pouring sweat ;-). Unfortunately I got called into work and had to cut it short :-/. My legs definitely let me know the next day they were not happy. I did take one bit of advice and use a stopwatch to time my rest periods between sets. Keeping myself honest in that part.

 

[farmtireguy]

GVT Shoulders 3-16
Press 60 sec rest
2x10x70
1x9x70
2x6x70
1x5x70
1x7x70
1x6x70
1x7x70
1x6x70
Lat pull down 60 sec rest
10x10x#6 (not sure of the weight the plates are just numbered you would want to scare the the resolutioners with an actual real weight thanks cybex :-/))
Single arm db press
12x12.5
12x15
12x20
11x25
Straight arm lat pull down
12x32.5
10x37.5
10x42.5
Preacher curls hammer strength
10x45
8x70
7x70
Over head tri extension
12x45
8x55
4x65
2x65
This will be my Thursday routine. Last week I had to do some repairs to my house so it got pushed to Saturday. My shoulders were screaming. But then they were not sore afterwards. Go figure.

 

[farmtireguy]

Ok week 1 overview.

Weight is 187 lb. (-2) kinda expected this with the change in my workout from a PL type to this. Which is fine with me at this point it is not effecting my strength. I'm feeling pretty good. This week weights will be adjusted on bench squat and row, seeing as I was able to getting through the 10x10 with good form on these lifts.

German volume chest/back 3/18
Bench press/pendaley row 90 sec rest
10x10x100/10x70
Pec deck
3x10x130
1x8x130
Rear delt raises seated
4x10x15
Kroc rows
15x45
Ok tonight was a crazy night at my gym it was really packed :-/. O well that's why I'm flexible with my routines. I swapped db flys for pec deck.
All in all a pretty good workout. Weight will go up again next week.

 

[farmtireguy]

I'll throw Tuesday's work out up real quick.

GVT lower 3-19
Bb squats 60 sec rest
10x6x145
Straight leg deads 60 sec rest
10x6x115
Leg extension
4x10x30
Seated leg curl
4x10x50
The weight on squats seems to be correct really had to work for the reps. All in all a pretty decent workout.