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Week Work Sets BBB Sets13x550 reps total with 65% of your TM23x350 reps total with 70% of your TM35/3/150 reps total with 75% of your TM43x550 reps total with 65% of your TM53x350 reps total with 70% of your TM65/3/150 reps total with 75% of your TM
5/3/1 and The FatherlandWhen I was in college, the magazine that everyone would read was MuscleMedia(not Muscle Media 2000, which came later, after Bill Phillips receivedhis MBA). The original Muscle Mediawas the only magazine that talked aboutsteroids and by god, if they talked about something taboo I was going to read it.I didn’t realize it then, but by the time Muscle Mediamade it into my world, Ihad enough lifting and knowledge base that I COULD have written for them.Like many people, I thought that if you wrote for a magazine or a big “lifting”company, you were really something. I thought that you had a big lifting penisand were free to impregnate all the young lifters minds.I remember reading the magazine and some of the training advice and thinking,“Apparently I’m an idiot because I’ve been doing it all wrong.” There is ahuge distinction between what you see written by a Never Has Been and whatthe strong, fast and explosive Fuck Yeah Crue was doing.One of the biggest fads that hit the training world via Muscle Media wasCharles Poliquin’s “German Volume Training” (GVT). GVT is nothing morethan doing 10 sets of 10 reps with an exercise. People reported massive sizegains from this program; obviously the volume done with a big exercise, andeating correctly, is a simple prescription for size. But where GVT falls short isstrength.I must admit that although there is a huge fascination with GVT, I think it’spretty stupid. When you have a high level lifter (or hell, any lifter) the sorenessyou get from doing this kind of training is not worth the benefit. The Boring ButBig program is dangerously close to being too much for many lifters and not avery smart program for people who have reached the advanced stage oftraining. There is nothing wrong with being sore but being sore on a programwhose results may not be worth the soreness isn’t a great option. In any case, Iwas stupid enough to do it so maybe you will be too.This is a combination of the 5/3/1 program and GVT. The combination of thetwo is pretty easy to figure out. Here are two versions of GVT that you can usewith the 5/3/1 Program:
GVT Template OneDay OneDay TwoDay ThreeDay FourPress - 5/3/1sets/repsDeadlift – 5/3/1sets/repsBench Press– 5/3/1sets/repsSquat – 5/3/1sets/repsPress – 10x10Deadlift – 10x10Bench Press – 10x10Squat– 10x10Lat Work –10x10AbsLat Work – 10x10AbsGVT Template TwoDay OneDay TwoDay ThreeDay FourPress - 5/3/1sets/repsDeadlift – 5/3/1sets/repsBench Press– 5/3/1sets/repsSquat – 5/3/1sets/repsBench Press –10x10Squat – 10x10Press – 10x10Deadlift– 10x10Lat Work –10x10AbsLat Work – 10x10AbsYou can use whatever percentage you think you can handle with the GVT work.