Day 122: German Volume Training

I stumbled upon this today on T-nation. Since I've done the 5x5 and 8x8 programs already. I think I'm going to try this one for the next two months. I won't post the entire article but just the important part.

Let's say your first movement is the bench press. You'd want to pick a weight that you could do approximately 20 times. For most people, this would be about 60% of their 1RM.

You begin by doing 10 reps with that weight. Rest 60 seconds and perform another 10 reps. Continue in this manner, without changing the weight, until you've performed 10 sets.

Keep in mind, however, that if you actually complete 10 sets of 10, you chose a weight that was too light.

Ideally, a 10-set progression would look something like this:

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

*Oftentimes, you get a neurological rebound effect at set 7 or 8 where you actually increase your reps again.

Once you did achieve 10 sets of 10, however, you'd increase the weight the next workout.

Here is the rest of the article. Click Here

Starting Weight: 230
Current Weight: 198.0

Workout: A

Dips @ 198

Lat Pull Downs @ 135

Bench Press @ 135

Seated Row @ 90

Cardio: Rowing and Jump Rope

Workout: B

Squats: @ 135

Shoulder Press @ 90

Deadlifts @ 135

Shrugs @ 90

Cardio: Heavy Bag Work and Jump Rope

Workout C: Rest Day, Hiking and Rowing