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Old 11-23-2013, 07:13 PM   #1
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Default GVT best way to recover!

Just finished 4 week of GVT 10x10 And I feel like I am returning where I was before suffering from lower back injuries !!

There are my results:

Weight use in First week:

Bench press 155lbs 10x10, difficult
Barbell Row 80lbs 10x10
Squat: never use more than 150lbs, because of injury
OHP: 70lbs 10x10
Lat-Pulldown: 90lbs 10x10, okay... very easy reps
Dips: BW 10x10
Dumbbell Curl: 25lbs 10x10

My weight: 175-180 lbs

Weight use in fourth week:

Bench press 175 lbs, easy reps would go for a 185lbs 10x10 (20lbs more)
Barbell Row 155 lbs 10x10 (75lbs more)
Squat: ... idem (able to squat without pain)
OHP: 135 lbs 10x10 (65lbs more)
Lat-pulldown: 135 10x10 easy 45lbs more)
Dips (20pounds): 10x10 (20lbs more)
Dumbbell Curl: 35 10x10 (10lbs more)

My weight: 175 lbs but I look more muscular, less fat

So... I think GVT is a solid program... Made 20 -75 lbs jump in 4 weeks...)
I'm gonna try some 1 rep max soon to see If I was able to go back to where I was 1 year ago while doing powerlift training.

Thx for reading
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Old 11-23-2013, 07:27 PM   #2
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Nice progress. I would move on to a program that you can run for a good 6+ months and see what happens.
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Old 11-23-2013, 07:35 PM   #3
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thx Yep, thats the plan, finding a program fitting a school schedule until its summer again.
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Old 11-23-2013, 09:14 PM   #4
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Good progress!! Hang in there and keep on working hard!! Hope the back keeps getting better.
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Old 11-24-2013, 08:26 PM   #5
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Great work man! Those are some great gains in short time. Stay on it man and you will be back to where you were in no time.
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Old 11-25-2013, 11:42 AM   #6
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Nice work mate
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