Saturday 12.12.20 - ATS Week 4, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 5 with 45kg
Final set AMRAP (target 9) = 12 reps
1b.Neutral Grip Pullups
x4x4x4x4x4
2a.Incline Football Bar Bench
4 sets of 7 with 50.5kg
Final set AMRAP (target 13) = 13 reps
2b.Band Pullaparts
Red band x15x15x15
2c.Trap Bar Shrugs
37.5kg x15x15x20
3.Axle Bar Curls
13.5kg x15x15x20
Loading Pin Unilateral Tricep Extension
3.5kg x15x15x25
Sunday 13.12.20 - ATS Week 4, Day 4, Deadlift
1a.Deadlift
4 sets of 5 with 114.5
Fifth set AMRAP (target 9) = 10 reps
1b.Laying Side Crunch
x10x10x10x10 per side
2a.Reverse Safety Bar Squat
4 sets of 7 with 44
Fifth set AMRAP (target 13) = 15 reps
Tuesday 15.12.20 - ATS Week 5, Day 1 - Bench
1.Flat BB Bench
4 sets of 4 with 79kg
Final set AMRAP (target 7) = 9 reps
1b.Prone Dumbell Row
15kg per hand x15x15x15x15x19
2a.Close Grip Football Bar Bench
4 sets of 6 with 58kg
Final set AMRAP (target 11) = 13 reps
2b.Band Face Pull
Red band x15x15x20
2c.Band Y Raises
Red band x8x8x7
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x14x13x11
4b.Leaning Lateral Raise
5kg x15x15x13 per side
I might swap out flat bench and flat football bar close grip for incline variants on the lowest incline. Inline just feels a lot more natural for me and I prefer the range of motion.
Wednesday 16.12.20 - ATS Week 5, Day 2 Squat
1a.SSB Squat
4 sets of 4 with 81kg
Fifth set AMRAP (target 7) = 10 reps
1b.Ab Roller
x6x6x5x5
2.SSB Good Morning
4 sets of 6 with 38.5kg
Fifth set AMRAP (target 11) = 14 reps
3.Bulgarian Split Squat
x10x10x10 per leg
Friday 18.12.20 - ATS Week 5, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 4 with 48.5kg
Final set AMRAP (target 7) = 11 reps
1b.Neutral Grip Pullups
x5x4x4x4x4
2a.Incline Football Bar Bench
4 sets of 6 with 54.5kg
Final set AMRAP (target 11) = 12 reps
2b.Band Pullaparts
Red band x15x15x16
2c.Trap Bar Shrugs
40kg x15x15x15
3.Axle Bar Curls
15kg x15x15x15
Loading Pin Unilateral Tricep Extension
3.75kg x15x15x25
Really happy with 11 reps on the overhead.
Saturday 19.12.20 - ATS Week 5, Day 4, Deadlift
1a.Deadlift
4 sets of 4 with 123
Fifth set AMRAP (target 7) = 10 reps
This final set winded me. Had to have a good sit down after.
1b.Laying Side Crunch
x11x11x10x10 per side
2a.Reverse Safety Bar Squat
4 sets of 6 with 48
Fifth set AMRAP (target 11) = 12 reps
2b.Seated Band Leg Curls
Black band x30x30x24
Monday 21.12.20 - ATS Week 6, Day 1 - Bench
1.Flat BB Bench
4 sets of 3 with 85kg
Final set AMRAP (target 5) = 7 reps
1b.Prone Dumbell Row
15kg per hand x15x15x15x15x20
Painful lat pump after that last set.
2a.Close Grip Football Bar Bench
4 sets of 5 with 63kg
Final set AMRAP (target 9) = 11 reps
2b.Band Face Pull
Red band x15x15x21
2c.Band Y Raises
Red band x8x8x8
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x15x13x11
4b.Leaning Lateral Raise
5kg x15x15x15 per side
Deload week next week and for the first time it’ll be welcome! Been busting my ass the past few weeks and starting to lose a bit of motivation and pep during workouts.
First week back with proper weights, I’m going to drop reps on accessory work to sets of 12, with AMRAP on the last set and only increase weight when I get 15 on that set.
Tuessday 22.12.20 - ATS Week 6, Day 2 Squat
1a.SSB Squat
4 sets of 3 with 87.5kg
Fifth set AMRAP (target 5) = 7 reps
1b.Ab Roller
x6x6x6x6
2.SSB Good Morning
4 sets of 5 with 41.5kg
Fifth set AMRAP (target 9) = 14 reps
3.Bulgarian Split Squat
x12x12x12 per leg
Legs and lower back are fried.
Wednesday 23.12.20 - ATS Week 6, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 3 with 53kg
Final set AMRAP (target 5) = 9 reps
Only expected 7, so I’m very happy with this.
1b.Neutral Grip Pullups
x5x5x4x4x4
2a.Reverse Grip Incline Football Bar Bench
4 sets of 5 with 59kg
Final set AMRAP (target 9) = 6 reps
I switched to reverse grip today, as I’m wanting to bring out my upper chest, hence the lower reps on the final set.
2b.Band Pullaparts
Red band x15x15x16
2c.Trap Bar Shrugs
40kg x15x15x16
3.Axle Bar Curls
15kg x15x15x16
Loading Pin Unilateral Tricep Extension
4.5kg x15x15x25
Friday 25.12.20 - ATS Week 6, Day 4, Deadlift
1a.Deadlift
4 sets of 3 with 133
Fifth set AMRAP (target 5) = 8 reps
1b.Laying Side Crunch
x11x11x11x11 per side
2a.Reverse Safety Bar Squat
4 sets of 5 with 52
Fifth set AMRAP (target 9) = 11 reps
2b.Seated Band Leg Curls
Black band x30x30x25
Deload week this week, so nothing worth posting.
Friday 01.01.21 - ATS Week 8, Day 1 - Bench
1.Flat BB Bench
5 sets of 4 with 78kg
Final set AMRAP (target 8) = 10 reps
1b.Prone Dumbell Row
16.5kg per hand x12x12x12x15
2a.Close Grip Football Bar Bench
4 sets of 6 with 56.5kg
Final set AMRAP (target 12) = 13 reps
2b.Band Face Pull
Black band x12x12x15
2c.Band Y Raises
Orange band x12x12x12
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x12x12x12
4b.Leaning Lateral Raise
5.5kg x12x12x12 per side
Saturday.02.01.21 - ATS Week 8, Day 2 Squat
1a.SSB Squat
4 sets of 4 with 80.5kg
Fifth set AMRAP (target 8) = 10 reps
1b.Ab Roller
x7x6x6
2.SSB Good Morning
4 sets of 6 with 38.5kg
Fifth set AMRAP (target 12) = 13 reps
3.Bulgarian Split Squat
x12x12x12 per leg
4.Single Leg Calf Raises
x7x6x6 per leg
I’ve decided to lower the volume a little, mainly on upper body days. From now on the accessory stuff, compound lifts will get 3 work sets and isolation only 2. I’m keeping core work and calf work at 3 sets, as they don’t really get much extra work from any compound lifts. I’m training each bodypart just over twice a week so want to make sure I’m properly recovered, as I felt a little too burnt out before my last deload.
Today consisted of a 30 minute weighted walk with 25kg in the AM, and some forearm and neck work in the PM.
Monday 04.01.21 - ATS Week 8, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 4 with 49kg
Final set AMRAP (target 8) = 13 reps
1b.Neutral Grip Pullups
x5x5x5
2a.Reverse Grip Incline Football Bar Bench
4 sets of 6 with 5kg
Final set AMRAP (target 12) = 13 reps
2b.Band Pullaparts
Red band x16x16
2c.Trap Bar Shrugs
45kg x12x12
3.Axle Bar Curls
17.5kg x12x12
Loading Pin Unilateral Tricep Extension
6.25kgx12x15
Tuesday 05.01.21 - ATS Week 8, Day 4, Deadlift
1a.Seated Calf Raise
35kg x12x12x15
1b.Laying Side Crunch
x12x12x13 per side
2.Deadlift
4 sets of 4 with 123
Fifth set AMRAP (target 8) = 10 reps
I was hoping for 12, but my lower back was overly pumped and cramping. Only had one meal, which was some fruit and a shake today and hedn’t drank a great deal of fluids, which probably caused it. The only change I’ve made is putting seated calf raises first in the workout and I can’t see that having a massive effect on my pulling strength.
3a.Reverse Safety Bar Squat
4 sets of 6 with 47
Fifth set AMRAP (target 12) = 13 reps
3b.Seated Band Leg Curls
Purple band x12x12x12
Thursday 07.01.21 - ATS Week 9, Day 1 - Bench
1.Flat BB Bench
5 sets of 3 with 84kg
Final set AMRAP (target 6) = 10 reps
Added fat grips on the last set and it felt much better, so I’m going to start benching with the axle bar from next week.
1b.Prone Dumbell Row
19kg per hand x12x12x12
2a.Close Grip Football Bar Bench
4 sets of 5 with 61.5kg
Final set AMRAP (target 10) = 11 reps
2b.Band Face Pull
Black band x12x12x15
2c.Band Y Raises
Orange band x12x15
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x12x13
4b.Leaning Lateral Raise
6.25kg x12x12 per side
Friday 08.01.21 - ATS Week 9, Day 2 Squat
1a.SSB Squat
4 sets of 3 with 84kg
Fifth set AMRAP (target 6) = 9 reps
1b.Ab Roller
x8x7x7
2.SSB Good Morning
4 sets of 5 with 41.5kg
Fifth set AMRAP (target 10) = 15 reps
3.Bulgarian Split Squat
x12x12x13 per leg
4.Single Leg Calf Raises
x7x6x5 per leg
Sunday 10.01.21 - ATS Week 8, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 3 with 54kg
Final set AMRAP (target 6) = 10 reps
Really happy with how my overhead strength is progressing on this program.
1b.Neutral Grip Pullups
x6x5x5ish
2a.Reverse Grip Incline Football Bar Bench
4 sets of 5 with 54kg
Final set AMRAP (target 10) = 11 reps
2b.Band Pullaparts
Red band x18x17
2c.Trap Bar Shrugs
45kg x12x15
3.Axle Bar Curls
17.5kg x12x15
Loading Pin Unilateral Tricep Extension
6.75kgx12x15
Monday 11.01.21 - ATS Week 9, Day 4, Deadlift
2.Deadlift
4 sets of 3 with 132.5
Fifth set AMRAP (target 6) = 9 reps
1b.Laying Side Crunch
x12x12x15 per side
2a.Reverse Safety Bar Squat
4 sets of 5 with 50.5
Fifth set AMRAP (target 10) = 12 reps
2b.Seated Band Leg Curls
Purple band x12x12x15
3.Seated Calf Raise
37.5kg x12x15