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German Volume Training

Future

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by Charles Poliquin
A New Look at an Old Way to Get Big and Strong!!

Supersets and tri-sets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work (provided you do it with intensity!) at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It's brutally hard, but I've found it to be a very effective way to pack on muscle fast!

In strength-coaching circles, this method is often called the "ten sets method." Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70's and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocal was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.

In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. It was the base program of Canadian weightlifter Jacques Demers, Silver Medalist in the Los Angeles Olympic Games. Jacques was known in weightlifiting circles for his masive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains fo ten pounds or more in six weeks are not uncommon, even in experienced lifters!

Goals and Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% or their 1RM load. Therefore, if you can bench press 300 pounds lbs for 1 rep, you would use 180 for this exercise.

For lifters new to this method, I recommend using the following body-part splits:

Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Off

When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight wont feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo: this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out, squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy. Except to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Beginner/Intermediate Program: Phase 1
This is a sample rountine based on a five-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period.

Day 1: Chest and Back
Exercise
A-1 Decline Dumbbell Presses, Semi-Supinated Grip (palms facing each other) (Sets 10, Reps 10, Tempo 4-0-2-0, Rest Interval 90 secs)
A-2 Chin-Ups (palms facing you) (Sets 10, Reps 10, Tempo 4-0-2-0, Rest Interval 90 secs)
B-1 Incline Dumbbell Flyes (Sets 3, Reps 10-12, 3-0-2-0, 60 reps)
B-2 One-Arm Dumbbell Rows (Sets 3, Reps 10-12, 3-0-2-0, 60 reps)

Notes Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing then sets of them would result in overtraining.

Day 2: Legs and Abs
Exercise
A-1 Back Squats (Sets 10, Reps 10, Tempo 4-0-2-0, Rest Interval 90 secs)
A-2 Lying Leg Curls (Sets 10, Reps 10, Tempo 4-0-2-0, Rest Interval 90 secs)
B-1 Low Cable Pull-Ins* (Sets 3, Reps 15-20, Tempo 2-0-2-0, Rest Interval 60 secs)
B-2 Seated Calf Raises (Sets 3, Reps 15-20, Tempo 2-0-2-0, Rest Interval 60 secs)

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3: OFF

Day 4: Arms and Shoulders
Exercise
A-1 Parallel Bar Dips (Sets 10, Reps 10, Tempo 4-0-2-0, Rest Interval 90 secs)
A-2 Incline Hammer Curls (Sets 10, Reps 10, Tempo 4-0-2-0, Rest Interval 90 secs)
B-1 Bent-Over Dumbbell Laterals Raises* (Sets 3, Reps 10-12, Tempo 2-0-x-0, Rest Interval 60 secs)
B-2 Seated Dumbbell Lateral Raises (Sets 3, Reps 10-12, Tempo 2-0-x-0, Rest Interval 60 secs)

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

Biginner/Intermediate Program: Phase 2

After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.

Sample 10 sets of 6 routine:

Day1: Chest and Back
Exercise
A-1 Incline Dumbbell Presses (Sets 10, Reps 6, Tempo 5-0-1-0, Rest Interval 90 sec)
A-2 Wide-Grip Pull-Ups (palms facing away from you) (Sets 10, Reps 6, Tempo 5-0-1-0, Rest Interval 90 sec)
B-1 Flat Dumbbell Flyes (Sets 3, Reps 6, Tempo 3-0-1-0, Rest Interval 60 sec)
B-2 Bent-Over Rows with EZ Bar (Sets 3, Reps 6, Tempo 3-0-1-0, Rest Interval 60 sec)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 2: Legs and Abs
Exercise
A-1 Bent-Knee Deadlifts (Sets 10, Reps 6, Tempo 5-0-1-0, Rest Interval 90 sec)
A-2 Seated Leg Curls (Sets 10, Reps 6, Tempo 5-0-1-0, Rest Interval 90 sec)
B-1 Twisting Crunches (Sets 3, Reps 12-15, Tempo 3-0-3-0, Rest Interval 60 sec)
B-2 Standing Calf Raises (Sets 3, Reps 12-15, Tempo 3-0-3-0, Rest Interval 60 sec)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3: OFF

Day 4: Arms and Shoulders
Exercise
A-1 Parallel Bar Dips (Sets 10, Reps 6, Tempo 5-0-1-0, Rest Interval 90 sec)
A-2 Incline Hammer Curls (Sets 10, Reps 6, Tempo 5-0-1-0, Rest Interval 90 sec)
B-1 Bent-Over Dumbbell Lateral Raises* (Sets 3, Reps 10-12, Tempo 2-0-x-0, Rest Interval 60 sec)
B-2 Seated Dumbbell Lateral Raises (Sets 3, Reps 10-12, Tempo 2-0-x-0, Rest Interval 60 sec)

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 5: OFF

German Volume Training for the Advanced Trainee

For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.

Let's say you can barbell curl 100 lbs for 12 strict reps, and you havent been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:

Workout Sets/Reps. Lbs.
1 10 sets of 6 110
2 10 sets of 5 115
3 10 sets of 4 120
4 10 sets of 6 115
5 10 sets of 5 120
6 10 sets of 4 125
7 Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts!

Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

Workout Sets/Reps Lbs
1 10 sets of 5 300
2 10 sets of 4 315
3 10 sets of 3 330
4 10 sets of 5 315
5 10 sets of 4 330
6 10 sets of 3 345
7 Test day. At this point, you would bench press 330 lbs. for 10 reps.

To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you'll be ready to graduate to the Advanced program.
 
El Freako

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AGVT is a great program, I loved it.
 
Bulkboy

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ive done GVT and liked it alot. ill prolly do advanced GVT sometime in the future.
 
Future

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NICE! And the results?
 
El Freako

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I got stronger and heavier, so it worked. I only did a couple of short cycles though, just before I turned to Westside.
 
Future

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I might do this for a bit. I ripped up my rotator and my low back is hurting as well. So this might be nice to do.
 
El Freako

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What exercises are going to choose for it? Because 10 sets is going to play havoc on your shoulder in pressing movements.
 
jonathan

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I did it, but it just didn't worked for me. Okay I had a huge pump but that was it.
 
Future

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What exercises are going to choose for it? Because 10 sets is going to play havoc on your shoulder in pressing movements.

Hell I havent even gotten that far. I will just try to see what I can do. If I cant do shoulders I wont. Same with chest. Might be just a pec dec for all I know.
 

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Future

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Advanced German Volume Training
by Charles Poliquin


When I introduced German Volume Training in the now defunct Muscle Media 2000, it was the most popular article they had ever published. Since then, it has been reprinted, translated, copied, attacked, "modified" or "improved," pirated, you name it.

Why? Because it works; because it works very well.

I get feedback about it to this day, even though it was written over ten years ago. I still get asked at least three questions a week about it on my own website. Last year, I was visiting Boston and decided to grab a workout at the Needham's Gold Gym. As I showed the attendant my Gold's gym card, he said, "Oh, the German Volume article author! I'm pleased to meet you. That's the only program that put 15 lbs of muscle on me in one month."

I have heard this type of report countless times.

However, the most common question I hear concerns how it might be adapted for an advanced trainee–someone with a good 5-years training experience.

Before I get into that, let us recap the most important points regarding German Volume training:

1. You do ten sets of a single "most bang for your buck" exercise.

2. You strive to do a pre-determined number of reps on each set, i.e. ten sets of ten reps.

3. You preferably alternate with the antagonist "most bang for your buck" exercise.

4. You only increase the weight once all ten sets are completed with the pre-determined starting weight. The load used is submaximal, you do not try to reach failure on all sets, but only the last three should be hard. Basically you get the training effect from the law of repeated efforts.

A typical workout might look like this:

A. Bench press (the goal is to do 10 sets of 10 with 200 pounds):

Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 9 reps
Set 6: 7 reps
Set 7: 7 reps
Set 8: 8 reps
Set 9: 7 reps
Set 10: 6 reps


B. Barbell Row (the goal is to do 10 sets of 10 with 200 pounds):

Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 7 reps
Set 8: 7 reps
Set 9: 6 reps
Set 10: 6 reps

Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2 1/2 to 5%.


Pseudo-improvements for GVT

A lot of people claim to have improved the German Volume Training, but failed miserably because they did not understand the physiology behind it.

I do not care to bore you with details, but let's say that German Volume Training is the best apple pie recipe. One author might say you should use bananas instead of apples for an apple pie. And he would argue that the crust ruins it, and that it should instead be made into a loaf, or a mousse, or whatever.

Unfortunately, it is not apple pie anymore.

For example, performing 5 sets of 2 exercises done to failure does not equal the training effect of 10 sets of a single exercise using a load that causes fatigue on the later sets. The volume-intensity equations are completely different for the two different training systems.


Goals and Guidelines for the Advanced Trainee

Training Frequency: Because this is such a demanding program, it will take you longer to recover. I recommend working each body part every 5 days, BUT ONLY DOING THE SAME EXERCISE EVERY 10 DAYS. The routine outlined in the end will make things clearer. The exercises done in the two different workouts for the same body part should be similar, yet different enough to tap into a different motor unit pool.

Reps: For the advanced trainee, doing more than 5 reps is a waste of time, as the average intensity will be too low. The reps should vary for each one of the six workouts (German Volume Training, like any other training, is only effective for so long). Reps are the loading parameter to which one adapts the quickest.

Therefore, for an advanced trainee, one should apply a 6-9% increase in load with each successive rep reduction as outlined in the example below. In other words, each week, you'll do fewer reps per set, but increase the weight.


Workout 1

The goal of the Advanced German Volume Training method is to complete 10 sets of 5 reps with the same weight for each exercise. You want to begin with a weight you could lift for 10 reps to failure (10RM), if you had to push it. For most people, on most exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench press 300 pounds for one rep, you would use 225 pounds for this exercise.

So your workout may look like this:

Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3

When using this—or for that matter, any program—you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.

Additional tips will follow after the description of the remaining workouts.


Workout 2

Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So workout 2 would look like this:

Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4

NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as your work capacity will have improved from the first GVT workout.


Workout 3

Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight. Yes, you are reading it correctly—8-9%, not 6-7%.

So Workout 3 might look like this:

Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3

NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye, but stick with it as sets 9 and 10 will be the easiest.


Workout 4

Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do easily. If not, you have the Testosterone count of a castrated field mouse who consumes xeno-estrogens by the barrel.


Workout 5

Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily. Otherwise, you are one of those Americans who eats an average of 60 dozen donuts a year (no kidding, that is what the average American eats, and if you take out the average tofu-eating Oregonian, the average Ohio resident probably eats 79 dozen).


Workout 6

By now you should be able to do 10 sets of 3 at 275 pounds with no problem. If not, your training background is probably slow tempo Kettlebell power snatches performed on the Bosu Ball.

Rest Intervals: When trainees start with this method, they often question its value during the first several sets simply because the weight will not feel heavy. However, there is minimal rest between sets (about 90 seconds when performed in sequence and 90-120 seconds when performed as a superset), which gives you a process of accumulative fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a watch equipped with one to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. For movements such as curls and triceps extensions, use a 30X0 tempo.

Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out—squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 6-8 reps.

Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest intervals, increase the weight on the bar by the percentage outlined in the article and repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Following are some sample routines:

Day 1: Chest and Back

A-1: Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lean-away Chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Parallel Bar Dips
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Arc Dumbbell Rows
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 2: Legs

A-1: Back Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg Curls, feet pointing away from the body
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Dumbbell Lunges
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Romanian Deadlifts
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 3: Off

Day 4: Arms

A-1: Incline Off-Set Dumbbell Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Close Grip Bench Press
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Thick Bar Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Seated EZ Bar French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 5: Off

Day 6: Chest and Back

A-1: 30-degree Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Close Parallel Grip chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Flat Dumbbell Presses
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Elbowing Rows (the elbow comes out to the side, as if you were elbowing someone in the chops)
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 7: Legs

A-1: Heels Elevated Front Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg curls feet inward
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Farmer's Walks
3 times 50 yards, rest 90 seconds

B-2: Glute-ham Raises
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds


Day 8: Off

Day 9: Arms

A-1: Seated Zottmann Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Low decline close grip bench presses
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Scott Bench Close-Grip Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Low Pulley French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 10: Off

Day 11: Do the Day 1 routine using Workout 2 pattern

Continue for 55 days, making the rep adjustments as outlined.

As you can see, there is no direct work for the popliteus or tibialis anterior, nor is there use of a Swiss Ball, Bosu Ball, or Bodyblade—just straight, hard, rewarding work.

For those of you, who have access to bands or bungie cords, please feel free to add them to the squatting and pressing exercises for increased overload. They are not a must, so don't think you are missing out if do not have access to them. The program will still have impressive anabolic properties without them.

It will take you 60 days to go through the cycle, but you should gain 8-10 lbs. of lean tissue by the end of those two months. It is not a program for the faint of heart, but it is a very rewarding program (in size and strength) if one has the guts to complete it.
 
tim290280

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Haven't done these programs in years.

I got up to using BW for 10 sets on bench, doing the full 100 pullups (didn't try with chinups), full 100 dips with 10kg (I think, may have been 15kg), a bit over BW on the bar for squats and I have no idea what I did for hammys. I used it as a foundation for training prior to trying to set PB's. I'd do it every year or so. It stopped working for me at some point (the longer I'd been training, the less carryover it had to my strength phases) so I haven't done it since.

They were good fun though. And whenever I lack training facilities (hotel gyms) this is usually what I do for one session.
 
Future

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Holy crap! Thats impressive.
 
tim290280

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^^ I weighed between 75 and 80kg when I did it, so I'm not really jumping on the couch.
 

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