sword_'s HVT Log

**sword_** · 09-19-2005, 05:14 PM

HVT (High Volume Training). This is just a little experiement I am doing for 6-8 weeks to determine if high volume help me reach gains quicker than a typical high intensity, low volume routine for ectomorphs. Unlike some ectos, I have been lifting for some time. Some interesting things about this experiment of mine:

1) I have never did a 3 day split.
2) I have did Max-OT for about 14-16 weeks during the summer.

No introduction about myself needed. You guys know who I am and what I'm about

The workout (just a rough draft, I am sure I will change it)

Day 1 (Legs)

Squats 5x5 (Ideally each set will be the same weight as the prior one, incrementing when needed)
Front Squats 5x5
Leg Curls 5x5
Standing Calf Raises 3x25-35 (Emphasizing high volume for calves)

Day 2 (Chest/Shoulder/Tris)

Barbell Bench Press 5x5 (same as squats on monday)
Dumbell Incline Press 5x5
Clean and Press 5x5
Skull Crusher 5x5 (with close grip presses after each set)
Dips and/or Pushups 3 sets till failure

Day 3 (Back/Biceps)

Deadlifts 5x5 (same as squats on monday)
Barbell Shrugs 5x5 (do I need to isolate traps when I have clean and press on day 2?)
Barbell Bent-Over Row 5x5 (I intend on alternating this with dumbell rows)
Lat Pulldown 5x5
Pullups 2 sets till failure
Bicep Curls (any variation) 5x5
Wrist Curls 2x25-35 (high volume)

Monday Day 1
Tuesday Rest
Wednesday Day 2
Thursday AM Cardio (6-8 100m sprints)
Friday Day 3
Saturday AM Cardio (10 sprints)
Sunday Rest

**sword_** · 09-19-2005, 05:21 PM

Off in typical Brandon fashion. I decided to start off by breaking my own routine by:

1) Doing front squats first, then regular squats, and
2) Doing an additional exercise this workout, stiff leg deadlifts (I wasn't quite feeling the leg extensions, they were cake)

Front Squats 185x5 185x5 185x5 185x5 195x5
Squats 275x5 275x5 27x5 285x5 295x5 (decent)
Leg Curls 282.5x5x5 (all cake)
Stiff Leg Deadlifts 295x5 295x5 305x4
Standing Calf Raises 235x25 235x25 235x25

Tell me what you all think of me doing a high volume training routine. I intend on keeping a consistently moderate to high intensity through the workout.

**waitlifter82** · 09-19-2005, 05:24 PM

looks good to me (sorry I didn't post in your thread asking for critiques)

you do sldl's on a platform to increase ROM?

**sword_** · 09-19-2005, 05:28 PM

Originally Posted by waitlifter82

looks good to me (sorry I didn't post in your thread asking for critiques)

you do sldl's on a platform to increase ROM?

There's no platform in the gym I go to on campus. I need to ask around b/c I know some of the trainers have some. Hey man, what do you think of ectomorphs doing high volume?

**waitlifter82** · 09-19-2005, 05:32 PM

Originally Posted by sword_

There's no platform in the gym I go to on campus. I need to ask around b/c I know some of the trainers have some. Hey man, what do you think of ectomorphs doing high volume?

I'm gaining... just gotta eat a little more to make up for the extra energy you're using

edit: Use two 45s as a platform.... helps your balance too

**sword_** · 09-19-2005, 05:44 PM

Originally Posted by waitlifter82

I'm gaining... just gotta eat a little more to make up for the extra energy you're using

edit: Use two 45s as a platform.... helps your balance too

You do 4x a week don't you?

**waitlifter82** · 09-19-2005, 05:52 PM

Originally Posted by sword_

You do 4x a week don't you?

yup.... do it 90% of the time. Like you, I have never done a 3 day split..... I would probobly benefit, but I love being in the gym

**khocha** · 09-19-2005, 07:05 PM

routine looks good to me except I dont think u shoudl dedicate those sets of 5x5 for shrugs. Seems like a waste of time considering you're deadlifting, and like you mentioned clean and presses.
Lat pulldowns also seem redundant considering you're doing pullups. Pullups are way better than pulldowns(unles uve had very good with lat pulldowns by experience). Doign 2 variations of pullups would be sufficient i think (hammerchins + WG pullups, for example)
Also, adding some lateral movements for shoulders might be a good idea. Gotta keep those medial delts in check!
good luck with the routine

**sword_** · 09-19-2005, 07:10 PM

Originally Posted by khocha

routine looks good to me except I dont think u shoudl dedicate those sets of 5x5 for shrugs. Seems like a waste of time considering you're deadlifting, and like you mentioned clean and presses.
Lat pulldowns also seem redundant considering you're doing pullups. Pullups are way better than pulldowns(unles uve had very good with lat pulldowns by experience). Doign 2 variations of pullups would be sufficient i think (hammerchins + WG pullups, for example)
Also, adding some lateral movements for shoulders might be a good idea. Gotta keep those medial delts in check!
good luck with the routine

Yeah I will more than likely remove the shrugs. Thanks for the advice.

**GhostfaceKillah** · 09-19-2005, 07:49 PM

Dame Decent

**DARBP2** · 09-20-2005, 12:38 PM

I got you beat on front squats, you're not going to catch up either

**waitlifter82** · 09-20-2005, 01:22 PM

Originally Posted by DARBP2

I got you beat on front squats, you're not going to catch up either

I plan on moving past you as well

**sword_** · 09-20-2005, 01:38 PM

Originally Posted by waitlifter82

I plan on moving past you as well

bah stfu guys...I'll pass you guys in a month

**sword_** · 09-21-2005, 02:51 PM

Someone suggested that I should start with the clean and press as this is the exercise in my workout which requires the most energy. I will also add 2-3 sets of some rear deltoid movements as well.

**sword_** · 09-21-2005, 05:35 PM

In all honesty, this workout humbled the f**k outta me. I was going to do barbell bench press after my clean and presses, but the benches were occupied, so I did dumbell incline which induced further exhaustion. By the time I got to bench press...I was doing 155lbs for each set. After each skull crusher set I performed a few close grip bench presses with the bar. Dips to failure. Sick workout

Clean and Press 115x5 115x5 115x5 125x5 135x4 (tired)
Dumbell Incline Press 65x5 65x5 65x5 65x5 65x5
Side Lateral Raises 30x5 30x5
Barbell Bench Press 155x5 155x5 155x5 155x5 155x5
SkullCrushers 85x5 85x5 85x5 85x5 85x5
Dips (failure sets using bodyweight) 12 ~ 11

I got a programming test tommorrow at 0930, but I will try to get up early and do some AM sprints. I am so tired...

EDIT: High volume seems promising, especially for my arms. My arms are something that needs improvement and in the past I tried high weight / low volume with them with little results.

**GhostfaceKillah** · 09-21-2005, 09:36 PM

Donald Decent

**DARBP2** · 09-21-2005, 09:49 PM

Save the c and p for after bench, then do it, then scs, then dips. Skip cardio bro, get some sleep

**DARBP2** · 09-21-2005, 10:02 PM

P.S. My pr on c and p is 135x22, the last few were push pressed. Bragging rights

**sword_** · 09-22-2005, 12:32 AM

I don't think I mentioned it, but I am still currently bulking. I will post up background info on me, my stats, my last training routines, etc.. sometime next week or so.

**DARBP2** · 09-22-2005, 09:33 AM

Woah, you cant just take a week off from posting whenever you feel like it, doesnt work that way!

**sword_** · 09-22-2005, 10:05 AM

Originally Posted by DARBP2

Woah, you cant just take a week off from posting whenever you feel like it, doesnt work that way!

I am going to continue posting my daily workouts, just not my updated stats, etc until I feel like it. I need to get some measuring tape for one.

**grim1208** · 09-22-2005, 10:31 AM

i like your workout routine, i also saw you have a programming test? what you programming in bro? that's my main functionality! i am php programmer/wanna be body builder HAHA

How is the hvt feeling to you? Thinking bout changing routine within the next 5 weeks haha, just doing some researching on what to change it to!

**sword_** · 09-22-2005, 10:33 AM

Originally Posted by grim1208

i like your workout routine, i also saw you have a programming test? what you programming in bro? that's my main functionality! i am php programmer/wanna be body builder HAHA

How is the hvt feeling to you? Thinking bout changing routine within the next 5 weeks haha, just doing some researching on what to change it to!

Haha nice title. Well I just started it this week. I am currently bulking (6' 180 right now trying to get to 195+ by the end of the year). I have lifted for a little over a year. My mistake my C++ test is on tuesday. For some reason I thought it was today

.

Stay posted for my back/bi workout tommorrow. I was going to do AM sprints today, but that will soon be PM sprints.

**grim1208** · 09-22-2005, 11:17 AM

Originally Posted by sword_

Haha nice title. Well I just started it this week. I am currently bulking (6' 180 right now trying to get to 195+ by the end of the year). I have lifted for a little over a year. My mistake my C++ test is on tuesday. For some reason I thought it was today .

Stay posted for my back/bi workout tommorrow. I was going to do AM sprints today, but that will soon be PM sprints.

thanks, i am working out back tonight, it's my favorite day, i will definately check up on yours tomorrow to see how i can better my workout! You c++ test, what you doing right now? algorithms advanced 3d moderations? or just beginning? I am a c++ game developer

**sword_** · 09-23-2005, 03:06 PM

This was a preety sick volume day. As you call can tell I changed my workout for this day. One major thing is that I added weighted pullups (different variations) which I haven't did in a long time. I am happy to return these back into my back routine. I also decided that I didn't want to add barbell shrugs to this workout. I finally went to bicep curls today and did ez bar curls and wrist curls.

Deadlifts 325x5 325x5 325x5 325x5 325x4
Barbell Bent-Over Row 175x5 175x5 175x5 175x5 185x5
Weighted Pullups (V-Bar) 35x7 35x5 35x5 (Wide Grip) 35x5 35x5 drop set to failure 0x6
EZ Bar Curls 85x5 85x5 85x5 85x4 85x3
Wrist Curls 135x25 125x20

I've been getting lazy and been doing NO ab work. I think I will do abs during one of my cardio days.

**waitlifter82** · 09-24-2005, 10:42 AM

Originally Posted by sword_

Anyways, Virginia Tech is playing Georgia Tech today

good game

**sword_** · 09-26-2005, 05:05 PM

Maybe. I had a decent workout today. Although tired, I brought my ass to the gym to do some high volume. Test tommorrow and I have to study so I will make this quick.

Front Squats 190x5 190x5 195x5 195x5 205x5
Squats 285x5 285x5 285x5 285x5 295x5
Stiff Leg Deadlifts (first 3 standing on two plates) 295x5 295x5 305x5 305x5 305x4 (lost grip )
Standing Calf Raises 250x25 250x25 250x15

**waitlifter82** · 09-26-2005, 06:01 PM

no

**waitlifter82** · 09-26-2005, 06:03 PM

Good workout, btw.....sldls are impressive

**CrimsonWolf** · 09-26-2005, 06:23 PM

Thought I already subscribed to this...

I'll still be waiting there for you when you decide to come back to the dark side

Thread: sword_'s HVT Log

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sword_'s HVT Log

Day 1 (Legs)

For my workout today.

9/21 Chest/Shoulder/Tris (Push Day)

F Y I

9/23 Back/Biceps (Pull Day)

9/26 Did I beat you at front squats?

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