German Volume Training (GVT) - Legs...

My training looked like this today:

Double KB Front Squat - 20kg bells - 10x10 - 100 reps
Double KB Deadlift - 24kg bells - 10x10 - 100 reps
Bruiser Front Swings - 45lb clubbell - 3x10 - 30 reps
Shoulder Park Squat - 45lb clubbell - 3x10 - 30 reps

I finished with:

Snatches - 16kg bell - 100 reps
 
25,580 total lbs lifted.

Viking Warrior Conditioning (MV02) - 40 Sets of 8, Bruiser Clubbell Front Swings & Xvest Training...

My training looked like this:


I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

Then I did:

Bruiser Front Swings - 45lb clubbell - 50 reps

I finished by alternating walking @ 4mph for a half mile @ a 10% incline while wearing the 40lb Xvest. It took me 8 minutes. It felt great to get the vest off at the end!

German Volume Training (GVT) - Arms & Shoulders...

My training looked like this today:

Dips - 25lbs - 10 sets of 10 - 100 rep

Alternating Seated Incline KB Hammer Curls - 16kg bells - 10 sets of 10 per arm - 100 reps per arm

Two Handed Shield Cast - 25lb clubbell - 3 sets of 10 - 30 reps

Crucifix - 15lb clubbells - 3 sets of 10 - 30 reps

I finished with:
Shrugs - 40kg bells - 50 reps

I added 25lbs per rep to my Dips for and extra 2,500 lbs lifted and an extra 8kg to my KB Curls for an extra 1,760 lbs lifted.

Day Off...

I am taking today off from training today. Back at it tomorrow.

Clubbell "Trial By Fire" Practice & Kettlebell Snatches...

I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

•100 Double Swipes (2 Clubbells)
•100 Mills Alternating (50 Right / 50 Left)
•100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)
 
I finished with:
 
Snatches - 16kg bell  -150 reps

German Volume Training (GVT) - Chest & Back...

My training looked like this:

Kettlebell Incline Press- 28kg bells - 10 sets of 10 - 100 reps
Chin Ups- 4kg bells on feet - 10 sets of 10 - 100 reps

I finished with:

Incline Kettlebell Flys - 16kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm
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I went from the 24kg bells to the 28kg bells on the incline presses and added 8kg total to my chin ups for a total of 16kg total added per rep to my training.
 
16kg x 200 reps = 7040 extra pounds lifted from last time!!! I am going to try to increase it again next week to the 32kg bells for the incline presses and the 8kg bells for the chins.

Day Off...

I am taking today off from training.

German Volume Training (GVT) - Legs...

My training looked like this today:

Double KB Front Squat - 16kg bells - 10x10 - 100 reps
Double KB Deadlift - 20kg bells - 10x10 - 100 reps
Bruiser Front Swings - 45lb clubbell - 3x10 - 30 reps
Shoulder Park Squat - 45lb clubbell - 3x10 - 30 reps

I finished with:
Clockwork Squat - 25lb clubbell - 5x10 - 50 reps

Change in Training & Diet....

While still training with kettlebells and clubbells I have decided to change up my training and diet for the next 4 weeks.

I plan on doing German Volume Training three times a week:

• Chest & Back
• Arms & Shoulders
• Legs

Using both kettlebells and clubbells. I will also include a day of just kettlebell snatches "Viking Warrior Conditioning" style and a day of high reps clubbell work like "Trial By Fire" to keep my cardio in check. This plan also calls for two days off from training a week.

During the same time I plan on moving away from my weekly 5 day no carb/2 day high carb eating plan and am going to a more medium protein/medium car and lower fat diet. I hope to stay on this plan for four weeks before I change it up again. It will be interesting to see the progress that is made.

German Volume Training (GVT) - Arms & Shoulders...

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% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.


My training looked like this today:
Dips - Bodyweight - 10 sets of 10 - 100  reps
Alternating Seated Incline KB Hammer Curls - 12kg bells - 10 sets of 10 per arm - 100 reps per arm
Bent Over Lateral Raises - 12kg - 3 sets of 10 - 30 reps
Seated Iron Cross - 16kg bells - 3 sets of 10 - 30 reps
 
I finished with:
Shrugs - 40kg bells - 30 reps
Behind The Back Shrugs - 48kg bell - 20 reps

Viking Warrior Conditioning - Submaximal Vo2max - 20 sets of 9...

Today I stepped up my Vo2max training and added another rep to the 15:15 protocol to make it 9 every 15 seconds. This adds 12.5% more work in the same amount of time and takes me to 112.5% of Vo2max.

Check out the book from Kenneth Jay - Master RKC - Viking Warrior Conditioning - The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max

My training looked like this:
I did timed snatches with the 16kg bell today. I did sets of 9 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 9 in 9 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 9 - 180 reps

I finished with:
 
Hanging Leg Raises - 25 reps

"Trial By Fire" Practice....

I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

• 100 Double Swipes (2 Clubbells)
• 100 Mills Alternating (50 Right / 50 Left)
• 100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I plan on taking tomorrow off from training! The German Volume Training from yesterday created a lot of Delayed Onset Muscle Soreness (DOMS) today. The clubbells worked out the soreness but I need to recover before I head into Viking Warrior Conditioning on Friday.

German Volume Training...

I decided to switch to from Escalating Density Training (EDT) to German Volume Training for the next couple of  months or so.

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% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

Check out more: German Volume Training

My training looked like this:
Kettlebell Incline Press- 24kg bells - 10 sets of 10 - 100 reps
Chin Ups- Bodyweight - 10 sets of 10 - 100 reps

I finished with:
Double Kettlebell Swings - 24kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm

Active Recovery....

After my last three says of hard training I just did some light stretching this morning and threw around the 12lb shot to get the blood flowing.

Clubbell "Anabolic Bruiser Conditioning"...

I used the 45lb clubbell this morning and increased my total reps from 90 last time to 144 by going from 3x5 to 3x8.

My training looked like this:
Front Swing - 3x8- 24 reps
Clean to Order - 3x8 - 24 reps
Front Pendulum Lunge - 3x8 each leg - 24 reps each leg
Barbarian - (Gama Cast to Flag Position) - 3x8 -24 reps
Whack a Mole - (Gama Cast into Flat Foot Squat in Order Position) - 3x8 - 24 reps
 
I finished with:
Brusier Clubbell Front Swing - 50 reps
Kettlebell Snatches - 16kg - 50 reps