Wednesday 13.01.21 - ATS Week 10, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 2 with 91kg
Final set AMRAP (target 4) = 6 reps
1b.Prone Dumbell Row
19kg per hand x12x12x14
2a.Close Grip Football Bar Bench
4 sets of 4 with 66kg
Final set AMRAP (target 8) = 10 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 x12x15
4b.Leaning Lateral Raise
6.25kg x12x13 per side
Thursday 14.01.21 - ATS Week 10, Day 2 Squat
1a.SSB Squat
4 sets of 2 with 93.5kg
Fifth set AMRAP (target 4) = 6 reps
Need to dial it back a bit on the AMRAP set. Final rep was bit too unsteady.
1b.Ab Roller
x8x8x7
2.SSB Good Morning
4 sets of 4 with 46kg
Fifth set AMRAP (target 8) = 13 reps
3.Bulgarian Split Squat
Bodweight x12x15 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
6x5 per leg
Friday 16.01.21 - ATS Week 10, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 2 with 58.5kg
Final set AMRAP (target 4) = 8 reps
Another good performance on OHP. it really reacts well to this programming.
1b.Neutral Grip Pullups
x6x5x5ish
2a.Reverse Grip Incline Football Bar Bench
4 sets of 4 with 58.5kg
Final set AMRAP (target 8) = 9 reps
2b.Band Pullaparts
Red band x18x18
2c.Trap Bar Shrugs
47.5kg x12x15
3.Axle Bar Curls
17kg x12x15
Loading Pin Unilateral Tricep Extension
7.25kgx12x15
I was angry today. I took my 12 year old best pooch buddy to the vet for some teeth to be removed. He started having seizures lastnight and today I had to let him be at peace. One of the most heartbreaking experiences I’ve ever been through and by the end he didn’t even seem to register that I was there, just looked like he was confused, distressed and that he’d given up. We took him to a pet crematorium and brought the ashes home, so I’m glad he got a proper send off instead of a group cremation.
Sunday 17.01.21 - ATS Week 10, Day 4, Deadlift
1a.Deadlift
4 sets of 2 with 142.5
Fifth set AMRAP (target 4) = 6 reps
1b.Laying Side Crunch
+1.25x12x12x12 per side
2a.Reverse Safety Bar Squat
4 sets of 4 with 55kg
Fifth set AMRAP (target 8) = 9 reps
2b.Seated Band Leg Curls
Purple band x12x12x15
3.Seated Calf Raise
40kg x12x13
Tuesday 19.01.21 - ATS Week 11, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 4 with 84kg
Final set AMRAP (target 7) = 9 reps
1b.Prone Dumbell Row
19kg per hand x12x12x15
2a.Close Grip Football Bar Bench
4 sets of 6 with 60kg
Final set AMRAP (target 11) = 12 reps
2b.Face Pull
x12x12x15
2c.Band Y Raises
Orange band x12x15
3.Incline Hammer Curls (with axle dumbells)
10kg per hand x12x12
4b.Leaning Lateral Raise
6.25kg x12x15 per side
Wednesday 20.01.21 - ATS Week 10, Day 2 Squat
1a.SSB Squat
4 sets of 4 with 86kg
Fifth set AMRAP (target 7) = 8 reps
Felt really weak today. Right lungs causing pain and really clammy.
1b.Ab Roller
x6x6x6
2.SSB Good Morning
4 sets of 6 with 42.5kg
Fifth set AMRAP (target 11) = 13 reps
3.Bulgarian Split Squat
+1.25kg x12x12 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x6x6 per leg
Friday 22.01.21 - ATS Week 11, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 4 with 54kg
Final set AMRAP (target 7) = 10 reps
1b.Neutral Grip Pullups
x5x5x6ish
Not progressing on these at all.
2a.Reverse Grip Incline Football Bar Bench
4 sets of 6 with 53kg
Final set AMRAP (target 11) = 11 reps
2b.Band Pullaparts
Red band x18x19
2c.Trap Bar Shrugs
50kg x12x15
3.Axle Bar Curls
18.5kg x12x12
Loading Pin Unilateral Tricep Extension
7.5kgx12x15
Saturday 23.01.21 - ATS Week 11, Day 4, Deadlift
1a.Deadlift
4 sets of 4 with 131.5
Fifth set AMRAP (target 7) = 8 reps
1b.Laying Side Crunch
+1.25x12x15 per side
2a.Reverse Safety Bar Squat
4 sets of 6 with 49.5kg
Fifth set AMRAP (target 11) = 11 reps
2b.Seated Band Leg Curls
Purple band x12x12
3.Seated Calf Raise
40kg x12x15