Thursday 25.03.21 - ATS Week 19, Day 4, Deadlift
1a.4" Block Deadlift
4 sets of 1 with 172
Fifth set AMRAP (target 1) = 3 reps
Most I’ve pulled since my early 20’s.
1b.Laying Side Crunch
+15x8x8 per side
2a.Reverse Safety Bar Squat
4 sets of 2 with 66.5kg
Fifth set AMRAP (target 4) = 6 reps
2b.Seated Band Leg Curls
Green band x8x16
3.Seated Calf Raise
62.5kg x8x12
Saturday 27.03.21 - Upper A
1a.Football Bar Low-Incline Bench Press
80kg x5x4x4x3
For the main lifts, my plan is to do AMRAP on the first set, then get twice that many reps spread across three further sets, to get more volume without burning myself out.
1b.Cable Row
20kg x8x8x12
1c.One Arm Face Pull
10kg x5x8
2a.Dead Stop Close-Grip Football Bar Bench
50kg x8x8
2b.Open Trap Bar Hammer Curl
35kg x8x8
Bit of a strange lift, but I’m trying to get more use out of the various equipment I’ve acquired over lockdown.
3a.Seated DB Lateral Raises
9kg per hand x10x10
3b.Band Y-Raises
x10x10
Diet starts today. I weighed in at 102.6kg this morning. Hoping to get down to around 85kg before christmas, or as close as I can get. Kept weights modest after going heavy on the final week of A2S last week, as a kind of deload/feeder week.
Monday 29.03.21 - Lower A
1a.Safety Bar Squat
90kg x4x4x4x4
1b.Ab Roller
x10x10
2a.Close Stance Good Morning
40kg x8x8x10
2b.Single Leg Calf Raise (rest-pause)
x6+3+2+1
3.Step-Up
x10 per leg
Tuesday 30.03.21 - Upper B
1a.Football Bar Overhead Press
50kg x4x4x4x4
1b.Underhand Pullup
+2.5kg x2x2x2x2
2a.Incline Football Bar Bench
50kg x8x8x10
2b.Prone Rear Delt Raise
5kg x10x10
2c.Wide Grip Trap Bar Shrug
45kg x10x15
3a.Cable Pushdown
5kg x10
10kg x15
3b.Unilateral High Cable Curl
5kg x10
2.5kg x10
Being conservative with the weights this first week.
Thursday 01.04.21 - Lower B
1a.4" Block Deadlift
140kg x4x4x4x4
1b.Laying Side Crunch with feet elevated
x5x5 per side
These feel great
2a.Bulgarian Split Squat
+5kg x8x8x8 per leg
2b.Laying Band Leg Curls
Black Band x10x20
3.Seated Calf Raise
40kgx10x20
Simple but effective. Started dieting on Monday. Down from 103kg to 101.8 this morning. Plan to get below 90 before Christmas.
Friday 02.04.21 - Upper A
1a.Football Bar Low-Incline Bench Press
82.5kg x4x4x4x4
1b.Cable Row
30kg x8x8x8
1c.One Arm Face Pull
10kg x10x10 per side
2a.Dead Stop Close-Grip Football Bar Bench
52.5kg x8x10
2b.Open Trap Bar Hammer Curl
35kg x8x8
3a.Unilateral Laying DB Raise
2.5kg x10x10 per side
3b.Band Y-Raises
x10x10
Sunday 04.04.21 - Week 2, Lower A
1a.Safety Bar Squat
92.5kg x4x4x4x4
1b.Ab Roller
x10x11
2a.Close Stance Good Morning
42.5kg x8x8x12
2b.Single Leg Calf Raise (rest-pause)
x7+3+2+1
I’ve moved split squats as my main assistance lift on the other lower day, so no extra leg work today. Should do some really, but being in a calorie deficit and training in the coming higher temperatures, I’d like to keep my lower body days short and sweet. If I notice a major drop in strength because of it, I’ll add more work in, but it’s unlikely.
Monday 05.04.21 - Week 2, Upper B
1a.Football Bar Overhead Press
55kg x4x4x4x4
1b.Underhand Pullup
+2.5kg x2x2x2x3
2a.Incline Football Bar Bench
52.5kg x8x8x10
2b.Prone Rear Delt Raise
5kg x10x11
2c.Wide Grip Trap Bar Shrug
55kg x10x10
3a.Cable Pushdown
12.5kg x10x12
3b.Unilateral High Cable Curl
2.75kg x10x12 per side
Wednesday 07.04.21 - Week 2, Lower B
1a.4" Block Deadlift
145kg x4x4x4x4
1b.Laying Side Crunch with feet elevated
x6x6 per side
2a.Bulgarian Split Squat
+10kg x8x8x8 per leg
2b.Laying Band Leg Curls
Black Band x10x15
3.Seated Calf Raise
50kgx10x17 + 20 second contraction and negative on last rep
Thursday 08.04.21 - Upper A
1a.Football Bar Low-Incline Bench Press
83.5kg x4x4x4x4
1b.Cable Row
40kg x8x8x8
1c.One Arm Face Pull
10.25kg x10x10 per side
2a.Dead Stop Close-Grip Football Bar Bench
55kg x8x9
2b.Open Trap Bar Hammer Curl
35kg x9x8
3a.Unilateral Laying DB Raise
2.75kg x10x10 per side
3b.Band Y-Raises
Red x10x10
Saturday 10.04.21 - Week 3, Lower A
1a.Safety Bar Squat
95kg x4x4x4x4
1b.Ab Roller
x10x10x6
2a.Close Stance Good Morning
45kg x8x8x11
2b.Single Leg Calf Raise (rest-pause)
x7+4+2+1
Sunday 11.04.21 - Week 3, Upper B
1a.Football Bar Overhead Press
57.5kg x4x4x4x4
1b.Underhand Pullup
+2.5kg x2x2x2x3
2a.Incline Football Bar Bench
55kg x8x8x10
2b.Prone Rear Delt Raise
5kg per hand x10x12
2c.Wide-Grip Trap Bar Shrug
56kg x10x11
3a.Rope Pushdown
13kg x10x12
3b.Unilateral High Cable Curl
3kg x10x12 per side
Felt awful today. Was in and out of sleep all night and woke up earlier than I’d like.
Tuesday 13.04.21 - Week 3, Lower B
1a.4" Block Deadlift
150kg x4x4x4x4
1b.Laying Side Crunch with feet elevated
x7x7 per side
2a.Bulgarian Split Squat
+10kg x8x8x10 per leg
2b.Laying Band Leg Curls
Black Band x10x13
3.Seated Calf Raise
60kgx10x10x13
Wednesday 14.04.21 - Week 4, Upper A
1a.Football Bar Low-Incline Bench Press
85kg x4x4x4x4
1b.Cable Row
42.5kg x8x8x12
1c.One Arm Face Pull
10.5kg x10x10 per side
2a.Dead Stop Close-Grip Football Bar Bench
57.5kg x8x9
2b.Open Trap Bar Hammer Curl
35kg x10x8
3a.Unilateral Laying DB Raise
3kg x10x11 per side
3b.Band Y-Raises
Red x10x10
Friday 16.04.21 - Week 4, Lower A
1a.Safety Bar Squat
96kg x4x4x4x4
1b.Ab Roller
x10x10x7
2a.Close Stance Good Morning
47.5kg x8x8x10
2b.Single Leg Calf Raise (rest-pause)
x7+4+3+2
3.Step-ups
x10x10 per leg
Down to 99.5kg from 102.5kg. Losing around 0.1kg a day now, which I’m happy with.
Saturday 17.04.21 - Week 4, Upper B
1a.Football Bar Overhead Press
60kg x4x4x4x4
1b.Underhand Pullup
+2.5kg x3x3x2x2
2a.Incline Football Bar Bench
57.5kg x8x8x12
2b.Prone Rear Delt Raise
5.25kg per hand x10x13
2c.Wide-Grip Trap Bar Shrug
57.5kg x10x12
3a.Rope Pushdown
13.5kg x10x13
3b.Unilateral High Cable Curl
3.5kg x10x14 per side
Suprising strength gains from last week, especially considering I’ve been getting very little sleep. Think I’ll switch the main movement to 5x3 next week to keep things moving.
Monday 19.04.21 - Week 4, Lower B
1a.4" Block Deadlift
152.5kg x4x4x4x4
Pain and twitching in my right hamstring from the second set onward. Same thing happened last week. Might switch to trap bar pulls to take the strain off.
1b.Laying Side Crunch with feet elevated
x8x8 per side
2a.Bulgarian Split Squat
+9kg per hand x8x8x6
2b.Laying Band Leg Curls
Black Band x10x13
3.Seated Calf Raise
62.5kgx10x10x13
Sweating buckets this session.
Wednesday 21.04.21 - Week 5, Upper A
1a.Football Bar Low-Incline Bench Press
87.5kg x3x3x3x3x3
1b.Cable Row
50kg x6x6x6
1c.One Arm Face Pull
12.5kg x8x8 per side
2a.Dead Stop Close-Grip Football Bar Bench
60kg x6x6
2b.Open Trap Bar Hammer Curl
36kg x8x8
3a.Unilateral Laying DB Raise
3.25kg x8x8 per side
3b.Prone Dumbell Raise
9kg x8x8
Friday 23.04.21 - Week 5, Lower A
1a.Safety Bar Squat
97.5kg x3x3x3x3x3
1b.Ab Roller
x8x8x8
2a.Close Stance Good Morning
50kg x6x6x6
2b.Single Leg Calf Raise (rest-pause)
x5x5x5x5
3.Step-ups
+1.25kg x8x8 per leg
Monday 26.04.21 - Week 5, Lower B
1a.Trap Bar Deadlift
155kg x3x3x3x3x3
Switched to the trap bar to take some strain off my hamstring, as it’s still bothering me.
1b.Laying Side Crunch with feet elevated
x8x8 per side
2a.Bulgarian Split Squat
+19kg per hand x3x4x5
2b.Laying Band Leg Curls
Purple Band x8x8
3.Seated Calf Raise
70kgx8x8x8