1-4

Did about 15 minutes of light cardio and an hour of mobility and stretching.

1-5

10 or 11 Rounds:
Close Grip Bench- 150x5
Seated DB Curls- 41.25sx5
Rest 1:30

3 Rounds:
EZ Bar Curls- 77x10
DB Skull Crushers- 30sx8
Rest 1:30

Barbell Shrugs- 225x8, 315x10x3
High Hang Cleans- 88x5x3

Arms are getting decent.

WTF is going on ITT?

Herniated disc + impinged radial nerve = 4 months off from actual heavy lifting. In the mean time I decided to give advanced German volume training a shot. Adjusting to the shortened rest periods and high volume was tough for the first couple of weeks, but my work capacity and recovery are so much better than they used to be. I guess I'm hoping I can get to like 185x5x10 on the bench in the next two months, then return to strength training and smash 225x5.

As far as my back goes I'm just trying to take it slow and steady. Pretty soon I'll add in some light back squats and heavier deadlifts, so my 2 leg workouts will be:

1.
Speed Pulls vs Bands 10x2
Box squats superset with abs 10 rounds of 5

2.
Back squat 5x5
Deadlift 5x5 ramping

Ah right, now it makes sense. Good luck on your recovery.

http://www.youtube.com/watch?v=EqfbPsYQb7U is the kind of rear delt flyes you do? Is it a big difference between those and lateral raises?

Ty. I figure if nothing else doing this will give me sweet beach muscles. Also it is nice to not have constantly aching joints.

No. When I do them my back is actually horizontal with the floor. I either lie face down on a bench, or bend at the waist until my torso is horizontal (and find something to put my forehead on for support). My goal is to work my middle back, specifically my lower traps and rhomboids. Doing the slightly bent over version with lots of body english doesn't accomplish anything from a postural standpoint.

i was talking to a dude at my gym about high volume german training. I was bitching about having poor muscular endurance in my upper body. He was talking about 10x10 benches and ****.

Yeah a friend of mine tried the 10x10 program and burned out after like 2 weeks. I was looking into it when I found the "advanced" version (5x10) and I didn't see any reason that the 10x10 would be better for me. I may throw in some 10x10 workouts in the next couple weeks to see how they feel though, especially on GUN day.

FWIW the 401 tempo is ****ing brutal on anything that isn't a squat

1-7

10 or 11 Rounds:
Incline DB Bench- 70sx5*
Pullups- +25x5*
rest- 1:30

3 Rounds:
Dips- BWx10
Neutral Grip Pulldowns- 130x10
rest- 1:30

OHP- 88x8,7,6

*Only got 4 reps in sets 6-10.

1-8

8 Rounds:
Box Squat- 235x3
Ab Wheel Rollouts- BWx10
Rest 1:30

Deadlifts- 154x5, 198x5, 220x5, 242x5

Side Bends

1-10

10 Rounds:
Fat Grip Close Grip Bench- 135x8/7
Seated DB Curls- 45sx5/4
Rest 1:40

3 Rounds:
DB Skull Crushers- 30sx7
Reverse BB Curls- 45x8
Rest 1:30

Shrugs- 315x10x3

Shrug Cleans- 98x5x2

1-12

10 Rounds:
Bench- 175x4
Pendlay Row- 175x4
Rest 1:40

3 Rounds:
Incline DB Flyes- 30sx10
RD Flyes- 25sx8
Rest 1:30

DB Press- 45sx10, 9, 8

1-13

8 Rounds:
Box Squat- 255x3
Hanging Leg Raises- +5x6
Rest 1:30

Deadlifts- 154x5, 198x5, 220x5, 242x5, 264x5

Side Bends- 54x20x2 each side

1-15

10 Rounds:
Incline DB Bench- 75sx5x
Pullups- +35x4
Rest 1:30

3 Rounds:
Dips- BWx10
Close Grip Pulldowns- 140x8
Rest 1:30

OHP- 88x8,8,7

Missed some of the pullup reps. I think it's time to switch things up a bit, I don't really see myself adding weight and still finishing.

1-18

10 Rounds:
Incline Close Grip Bench- 125x5
Incline Hammer Grip Curls- 35sx5
Rest 1:30

3 Rounds:
DB Skull Crushers- 25sx12
Reverse Grip Curls- 55x8
Rest 1:30

Shrugs- 335x10x5

Shrug Cleans- 110x5x3

Back has been feeling pretty good during all my shrug and deadlift work. Hopefully I can be pulling heavy in the not too distant future.

Received my 45 degree back extension machine in the mail yesterday. Going to assemble and start doing a few easy sets at bodyweight on off days to usher along PC development.

Also going to do my first free squat (albeit high bar) since November 8th tonight. Mobility and back feel really good so I'll probably let myself work up to 100kg or something.

1-24

Squat- 45x5x2, 135x5, 185x3, 205x2, 225x5x3
Deadlift- 135x5, 225x5, 275x5, 295x5
Side bridges and plank pikes
Ab wheel rollouts

Success.

1-26

7 "Rounds"
DB Bench- 80sx5
DB Row- 80sx5

3 Rounds:
Incline DB Flyes- 30sx8
Wide Grip Cable Rows- 110x8
Rest- 1:30

DB Shoulder Press- 50sx8x2
DB Lateral Raises- 10x2

Something was wrong with the gym ventilation today and the entire place smelled very strongly of chlorine. Felt like I was going to puke after 4 sets so I stopped caring about the rest intervals. Also elbow has been feeling a bit weird so I cut it after 7 sets (wasn't going to get 5 on the 8th anyways). Will repeat this weight next time.

1-28

8 Rounds:
Fat Grip Close Grip Bench- 125x8
EZ Bar Curls- 57x10
Rest 2 mins

4 Rounds:
Reverse Curls- 55x8
DB Skull Crushers- 20sx10
Rest 1 min

Shrugs- 325x10x5

Shrug Cleans- 115x5x5

1-29

Speed Pulls- 198+Oranges x2x10 1 min rest between
Squat- up to 230x5x3

Will hopefully do some abs tonight too.

Also there was this doucher yesterday doing like 130# snatches next to me. Pretty sure he added squats at the end of his workout just to try to show me up. He worked up to triples at 250# or something.

Hopefully next time I see him I'll be back to my old strength levels and I'll stare him down and then squat 350+.

Nice to see you considering the KProgram! I think you'll find it really works the biceps and traps while also blasting the ego.

lolllllll it would be incredible to go to your gym and explain how to do the program.

"Okay this guy is doing skullcrushers with 55 lbs so let's put 95 on there and do them while grunting like crazy."