German volume week 4

Week 4

Day 1.

A: Back Squat; 10 reps @ 60% 1RM; rest 90sec x 10 sets
B: Push Jerk; 1 rep; rest 60sec x 10 sets – choose a moderate load and build across sets.
C: Chin Ups; 5 reps x 5 sets – rest 2:30 – 3 mins between sets

Day 2.

A1. DB Bicep Curls; 6 – 8 reps; rest 60sec x 10 sets
A2. Wtd Step Ups; 8 reps/leg; rest 60 sec x 10 sets – choose a tough load
B. Tabata Sit Ups + Rest 4 mins + Tabata Push Ups
C. Tricep Press Downs; Drop sets; 7 . 7 . 7 . 7; (start a little lighter than last week so you get the volume)

Day 3.

A. Bench Press; 8 reps @ 70% 1RM; rest 90sec x 8 sets
B. Rack Dips; 25 reps total; rest as needed – aim for sets of 4 – 6 reps – have a longer rest after BP and see if you can roll a few dips out
C; Decline DB Press; 8 – 10 reps; rest 60 sec x 8 sets – choose a moderate load.

Day 4.

A. Deadlift; Build to Tough 3 reps (can be clustered)
B. DB/KB Swings; 10 reps Every Minute on Minute for 10 mins
C1. Flat Bench Pec Flys; 5 – 7 reps; rest 60 sec x 6 sets – choose tough load

Notes

A. The squat was good. Did 85kg. Got to the last 2 sets and I was feeling it. All done no breaking.

20,25,30,35,40,45,50,55,60 getting tough at 60

Chin-up were good. Fast up and slow down

Tuesday

8kg / 2.5 plate
9kg / 5kg
10kg / 6kg db
12.5 / 7db
12.5 / 8
15/ 9
15/ 10
15/ 12.5
17/ 12.5
17/ 15

B. 15
14
11
13
11
10
12

Push-ups
1.19
2.15
3.10
4.8
5.6
6.6
7.6
8. 5

36, 32, 27, 22

Wednesday

A. Bench press I did 80 kg and it was good for 8 sets . The last 2 sets I had to really work for.
Db

10kg ,12.5, 15, 17.5, 20

Sat

Dead lift
60,80,100,110, 120 heavy

Db swing at 22kg

8kg, 20
10kg , 22.5
12.5 , 25
15 – tough – 27.5 db row

I’m really enjoying my program at the moment getting stronger.

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