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Optimized Volume Training. I saw you gave Bakkily that spelling too in the shoutbox. I figured that if anyone wanted to look up the program, it would be easier to google.

BTW, love all the pretty colors!

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I can be found at
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.....

17th January 2006
Tuesday
Day 20
Rest

i did not go to workout to the gym today: not because i didn't want to ... but because (most unfortunately), i cudn't: i have exams just round the corner and i have to study for them..

darnit..!!!

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no... here, i have attached a word file with it explained perfectly well by Christian Theabeau..

hope it does others good...

Attached Files

OVT Optimized Volume Training by Christian Thibaudeau.doc (305.5 KB, 1 views)

18th January 2006
Wednesday
Day 21
Workout #3

hi ppl... as you can tell, i am in high spirits today...

i broke all my previos records on the bench press and deadlift

Barbell Deadlift
1.) 40x5
2.) 50x5
3.) 80x3
4.) 90x3
5.) 100x3
6.) 110x3
7.) 115x5
last time when i did deadlifts, i had managed only 1 rep with 115 kgs on a 11 kgs barbell... today i managed to do 5 reps with that...!!!!!

Barbell Flat Bench Press
1.) 40x5
2.) 45x4
3.) 50x4
4.) 60x3
5.) 70x3
6.) 80x4
last time i had done 2 reps with 80 kgs... today i went upto 4..!!!

Overall Impression: ok, i know i didn't beat any weight lifting recorrds in terms of weight increase, but, but i DID beat my rep records . today was GREAT and i will be looking forward to friday's workout.. i am taking tomorrow off to study... :(

i have bunked school to study today, so i'm probably gonna go do some cardio + abs later on today...

peace

19th January 2006
Thursday
Day 22
Rest

wass ^ ppl...

i went to the gym today and all i did was full body stretching and a liitle bit of meditation...

i don have time to talk much right now... i'll do a follow up later..

bye

20th January 2006
Friday
Day 23
Workout #3

hi everybody... i slept for like 4 hours last night... then i played Quake 4 by hacking into my school library's administrator profile for 2 hours.... then i came home... i didn't eat lunch coz the food sucked at school... yet i was happy.... perhaps because i listened to my ipod while sleeping for 4 hours last night....

i turned up at the gym coz my friends were begging me to go + it was workout #3 = volume phase = my favourite....

as usual, the principle is the same:
1.) keep the weight the same in all sets of that particular exercise. no increasing / decreasing the weight by even 0.0000000001%
2.) warming up properly (stretching + 10 minutes cardio)
3.) perfect form for all lifts
4.) rest = less than 90 seconds

having said that, i have not listed set numbers for any of the lifts below because all sets (for all exercises) are 4 and the reps per set has to be 10.... so all i've listed for today are the weights which i lifted... these weights do not include the weight of the barbell (which is incidentially 11kgs)..

Barbell Back Squat A2G 4x10
75

Decline Dumbbell Bench Press
56

Lat Pull Down
60

Dumbbell Single Arm Standing French Press
10

i was too tired and really really messed up after this much, so i decided to call it a day... btw, i finished this workout in 45 minutes... my squat lifts were EXCELLENT if you ask me: i went A2G and it hurt like a bitch but i loved it....!

u know, i'm just thinking, next time i go to the gym and do my max effort lifts on the bench press and deadlift, i'll wear a pink T-shirt ... ... of course: i'll have to buy 1 first...

thanks people: 814 views (no replies, but thats ok...)

i think that since so many people are viewing my journal, i'm gonna work on my presentation and detail so it'll b easier to understand what i'm writing...

i thought that its time this post was made...

in my gym, we don't have a squat rack... yes, i know its hard to believe, but the truth is: we dont have a squat rack...

so your probably wondering how i manage to squat such heavy weights without a squat rack right ?

this is what i do: i place the barbell on the pull-up machine (its a machine which has two protruding rods for parallel bar dips and one rod at the top which is parallel to the ceiling and meant for pull-ups). i place the barbell on the parallel bars of the machine. then i add weights on either side..

then, i clear the bar and take 2-3 steps behind so i can squat freely...

now, the danger is, that if the weight is too heavy, i'm gonna get stuck at the bottom position of the squat and there's no way to get the weight off me...

thats why i don't do such heavy squats all the time (i'm referring to my max effort days).... i've had a bad experince... a while ago, i had taken 90 kgs for the squat (if you include the weight of the barbell, its gonna be 101 kgs) and i finished 1-3 reps with perfect form, and then i got stuck at the bottom position and i could not get back up... my thighs were screaming in pain.. thats when 4 instructors came running and "deadlifted" the weight off my back...!!! damn.. i was so shaken up with that, i decided that no more less than 6 rep squats for me: instead i'll do deadlifts...

thats why i do deadlifts on my max effort day: to me its a substiute of the squat but just more fun....

i know your gonna say that if there's no safety bar how do i know that i'm doing my squat A2G? but the answer is simple: i always have a trainer / instructor (we call trainers "instructors" out here) watching my form and plus: the mirror in front of me speaks volumes ...