Last Week of German Volume Training – Back, Bench & New Programme | WK 13-2026

Au debut

Finally, my dodgy back is good enough to train as before.

Let’s see if the rest of my body can keep up with the programme …

Monday – Weight Training w/ Yoakim

A) Elastic Band Reverse Fly Palm-down			x10	x10	x10
A) Box Push-up			x8	x8	x8
B) BB Bench Press	135lbs x10	145lbs x10	155lbs x10	155lbs x10	160lbs x10
B) DB Bicep Curl	25lbs x10	25lbs x10	25lbs x10	25lbs x10	25lbs x10
C) DB Incline Bench Press	35lbs x10	40lbs x10	40lbs x10	40lbs x10	45lbs x10
C) DB Incline Bicep Curl	20lbs x10	20lbs x10	20lbs x10	20lbs x10	20lbs x10
D) DB Front Raise			15lbs x12	15lbs x12	15lbs x12
D) BB Upright Row			65lbs x12	65lbs x12	65lbs x12
5 min Treadmill Walk

Right, I wasn’t stoked with my bench press today. That last 160lbs was a real struggle. I used to smash out 160lbs x10 for 2 sets, but now I’m barely hanging on for one set — clearly got some work to do.

Tuesday – Pinch Test w/ Eric

The outcome wasn’t as grim as we reckoned. We thought the two weeks off training and being crook might’ve done more damage. Turns out, the numbers didn’t shift much. Dropped a couple of percentage points in lean muscle, likely because I lost some weight overall. But body fat percentage barely budged (only 0.2%), which backs up that I lost some lean muscle. For the next programme, should we focus more on strength training and cut back on volume? Guess we’ll find out what Eric’s got up his sleeve from Friday, haha.

DB Incline Bench Press		50lbs x8	50lbs x8	50lbs x8	50lbs x8
Cable Lat Pull-down		120lbs x8	120lbs x8	120lbs x8	120lbs x8
5 min Treadmill Walk

Wednesday – Weight Training w/ Dorianne

A) Cable Lat Pull-down	140lbs x10	140lbs x10	145lbs x10	155lbs x10	155lbs x10
A) BB Skull Crusher	55lbs x10	55lbs x10	55lbs x10	65lbs x10	65lbs x10
B) Lat Pull-down Reverse Grip	120lbs x10	120lbs x10	120lbs x10	120lbs x10	120lbs x10
B) Cable Tricep Push-down	220lbs x10	240lbs x10	240lbs x10	240lbs x10	240lbs x10
C) Cable Lateral Raise Both Sides			60lbs x12	60lbs x12	60lbs x12
C) Reverse Pec Fly			80lbs x12	70lbs x12	70lbs x12
5 min Treadmill Walk

Aye, I ‘ad to change t’ date o’ training. This week’s training’s been a bit off an’ way too much on me upper body. Seriously needed to work on me legs but oh well. I’ve got all sorts o’ muscle pain right now an’ it feels good. Yeap, I must be daft🤭

Friday – Weight Training w/ Mathias

A) Cable Lat Pull-down		135lbs x8	165lbs x4	180lbs x4	150lbs x8
A) Dip		x8	25lbs x4	35lbs x4	x8
A) Self-powered Treadmill Walk		90s	90s	90s	90s
B) Cable Lat Pull-down (Two Handles)		125lbs x10	140lbs x4	150lbs x4	135lbs x10
B) DB Incline Bicep Curl		22.5lbs x10	27.5lbs x6	30lbs x6	25lbs x10
B) Self-powered Treadmill Walk		90s	90s	90s	90s
C) Seated Row		135lbs x10	135lbs x10	135lbs x10	135lbs x10
C) DB Hammer Curl		30lbs x10	30lbs x10	30lbs x10	30lbs x10
C) DB Skull Crush		22.5lbs x10	25lbs x10	27.5lbs x10	27.5lbs x10
Self-powered Treadmill Walk			90s	90s	90s
5 min Treadmill Walk

Great to catch up with Mathias after his trip. He looked top-notch with no beard. Today kicked off the new programme, and active rest is back — unfortunately. Means I’ve got to get me walking shoes on, but I’ll roll with it. Programme looks like a ripper though. Can’t wait to get stuck in next week!

Notes to me-self

Wrapped up the German Volume Inspired Programme and kicked off a new one that is all about strength training.

Next week kicks off with back squats, and I’m stoked about it ‘cause it’s been a while since I last did them.

Gotta ease into it though.

I’ll definitely feel the burn, but I know I’ll feel awesome afterwards.

Let’s see how much body fat I can shred with this pesky active rest!