German Volume Training! So far

This is my 3rd week (but possibly 2nd full week) of adding German Volume Training to my gym routine. For those that are unfamiliar with this training (and typing the words into Google is too much of a stretch), it is a way to make gains when you hit a plateau in your training. Basically, instead of the normal ramping sets (increase weight each set until you are close to a max with limited reps), you choose a weight based upon your one rep max (PR), and do a percentage of that weight for many sets and reps.

In layman's terms, I figured out what the most weight I could lift, took 65% of that weight, and kept that weight for 10 sets of 10 reps..... Yes, 10 x 10! I had to get 10 reps for each set before I got my rest (which was 2 minutes).

It doesn't boost your ego. It certainly doesn't look like you are working up to your potential, but you are breaking ground in stamina and muscle fatigue. Fighting through the fatigue is the name of the game. You will fail on later sets and not get to 10 reps, but you will try as hard as you can. The first 5 sets might go by fairly easy, but after that, a set will happen that dials in the pain. You remain at the weight and push through it.

I used this for my compound muscle lifts-- and always first in my workout. For instance, deadlifts were once my 3rd or 4th lift-- I considered myself warming up to them. I realized that once I was going to do a large volume of them, they had to go first. 30 minutes will be spent on an exercise this way, so getting it out of the way first is a good thing.

This has been my schedule and exercises so far.

Wed: Deadlifts: 245lbs  10 x 10
Thu: Overhead Press: Barbell 75lbs  10 x 10
Fri: Squat: 175lbs  10 x 10
Sat: Bench: 95lbs  10 x 10

After the major lifts, I would do 3-4 isolation exercises and end with a conditioning exercise (usually strongman). 

I am not proud of my numbers above. On everything but the deadlift, I found the exercises too easy during the entire 10 sets. I added a set to my bench and extra reps in order to feel the burn. Nonetheless, once I was doing my isolation exercises, I could feel more of a burn. I had pre-exhausted my muscles. That may be the key to GVT.

Mondays for me are a toss up, and I usually end up working arms (biceps and triceps), along with a few exercises that I like (rack pulls which are like suspended deadifts).

I will be on this routine for 6 weeks. After that, I will hopefully have brought up my numbers in each lift. My initial goal, which I gleaned from a strongman on Youtube, is the 1 2 3 4 goal.

 1 plate (45lbs plate) on Overhead Press

2 plates on bench

3 plates on Squat

4 plates on Deadlift

After this comes the 2 3 4 5 goal-- and as you can guess, much harder to get to (especially the 2).

It certainly helps to have a friend to motivate you during these workouts. It is easy to stop before you reach 10 reps, and being covered in sweat and trying to catch your breath (I am thinking of deadlift day) can make you hate doing this routine. Studies have shown its effectiveness. The mirror will not lie to me though.

The Highlander must train.