A PR I can be proud of

The week following my GVT program was not my best. I could have complained that I was tired, but I didn't feel so. Something was lacking though, possibly calories, so I didn't make the lifts I wanted to see.

The week after went better-- specifically for my deadlift. I may have set up the right conditions. I had a meal an hour before, some motivation from a fellow gymrat (who has some of the best numbers in the gym), and my pre-workout was finished by the time I started. I was pushed to pull 4 plates (405lbs), and then I added 5 more pounds for good measure afterwards.

I didn't think to get a video of myself lifting this, but I will be ready in the future to do so.

The rest of the week saw all of my exercises with increased weight. 2 sets of 315 for 3 with my squat, and I am using heavy dumbbells for my bench (because I hate barbell benching).

This week (the week after my deadlift PR), I attempted to pull 405 again and failed twice. I did 315 for reps for a few sets though, and every other lift was heavy. I still worked my back enough, and I will continue to push myself in everything this week. I should probably stick to the once a month PR attempt-- I can still work within 70-80% of it, but obviously I need ideal conditions to reach a new PR. I already have plans to work with more volume and add more exercises.

Next month I am hoping for at least a 420lbs pull. I know what to expect now.

Highlander out.

GVT finished and PR week starts

I finished my 6 weeks of German Volume Training this past week. As a reminder, that incorporated compound lifts doing 10 sets of 10 reps with a minimal rest period in between, with 3 isolation lifts following. Although I struggled to improve upon increasing the weight each week, sometimes not increasing the weight at all, I did end up making gains in weight and strength.

These are what my last 10 x 10 lifts looked like for weight:

Deadlifts: 265 lbs
OHP: 95 lbs
Squats: 230 lbs
Bench: 140 lbs

I used GVT on my biceps/triceps, but the weight for those small muscles is insignificant. Those muscles are always worked with larger lifts, and my sole day of working arms is a diversion between rest days.

With GVT finished, I now must either move back to my original ramping weight training (somewhat forgotten), or follow the trainer at the Y with his suggestions (which I would listen to anyways). I did talk with the trainer (his name is Brad), and he mentioned that this week would be finding my PR on all my lifts. The volume would be cut significantly, but I would have to ramp up to find if the GVT equation;

                                                   PR x 65% = weight for 10 x 10

has truly worked in increasing my PR.

This would mean that I should look for the following numbers:

Deadlifts: 408 lbs
OHP: 146 lbs
Squats: 354 lbs
Bench: 215 lbs

I am excited about my deadlift and squat. The deadlift will mean 4 plates on the bar on each side! The squat will be difficult without a spotter-- I may even have to wrap my knees for the first time. I will also need a spotter on the bench, but honestly, I hate to bench so I may just stick with dumbbells. OHP will be done anyway that I can. Since I have been focusing on stamina in lifting a set amount, it will be a weird transition to do less reps but with increasing weight once again. I will get back to big weight again, and possibly big disappointments. What looks good on paper does not usually translate to reality.

I am up to 184 lbs as of yesterday morning, and with my eating improving, I expect to keep growing. I may start including more nutrition bars throughout the day to be in the 2-3hr window for eating. I rarely miss these times, but I don't eat until I am full that often. Hitting 200 lbs is a goal, but I want to work up to it while staying mostly lean. I want to be able to put on the brakes when I need to as well. I need to portion my food out properly and stick to keep a food diary. My substitutions with food are not always equal (like rice with pasta), so I need to be better at balancing things out. My stomach issues are being maintained, but I want to learn more about what is going on and how to keep myself going. Being transparent is always helpful, and I will continue to be so.

The Highlands beckon.