Take 60% of your 1 rep max back squat,
Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets
Add 10# from last week if all 10 sets were successful. If not, remain at same weight until all 10 sets are completed unbroken.
Post weights to comments and BTWB
Well folks we have officially come to the end of our 6 weeks of German Volume Training. Some of you may miss it, others probably not, and some of you have been waiting for this day for 6 weeks. It is never our goal to drive anyone away or create boredom out of routine. It is our goal to constantly try new things and bring new ideas to Verve in an effort to make you all more fit, happy, and healthy. But now that it’s over what are we going to do? Are we going to re-test our 1 rep maxes? Are we going to see some huge PRs and show off how ridiculously strong we’ve gotten in the past 6 weeks? Uhhhh. . . sorry but no.
I have had an opportunity to speak with several of you about this but for those I may have missed. . . German Volume Training was not introduced to Verve to help build 1 rep maxes. So we could do some testing but we most likely will not see any drastic changes. German Volume Training was brought to you for the purposes described in it’s name, we wanted to build volume. We wanted to build stamina and endurance in your pushing power and squatting power.
“GVT is all about volume and involves performing 10 sets of a single exercise, it puts the muscles under large amount of extraordinary stress, which results in hypertrophy of the targeted muscle fibers. . . German Volume Training aims at bulking up your muscles.” (click here for article)
This kind of training is not working our fast twitch muscle fibers needed for 100% effort expenditure during an approx. :10 1 rep max attempt. The 10 sets of 10 reps was building time under tension. So how can we test whether or not the last 6 weeks did anything for us? Well, you could do “Karen”, 150 wall balls for time. If we have built up leg endurance then our goal would be to move through more wall balls faster, with perhaps our lungs giving out long before our legs. Most of you did Tuesday’s WOD this week. . . so how did it go? Were you able to get off the rower and go straight to the wall balls? Did you surprise yourself with how well you managed that workout? Let us know, give us some feedback about whether or not changing the programming up for 6 weeks was worth it for you.
As stated in the blogs earlier this week, starting February 8th we will begin following the CrossFit.com main site programming until the end of the CrossFit Games Open. What are we going to do after? We’re not sure yet. It probably won’t be another round of German Volume training, not because we don’t believe in it’s methods but because we will be looking for something new. But your feedback will help us determine whether or not we ever bring it back.
Let us know what you think, seriously, even if what you think is that the Germans are full of crap.