T Nation

Dan's Average To Savage Training Log

Long time lurker finally decided to start a log and be a bit more accountable.

Brief Summary
33 year old Male from UK. Was a fairly locally competitive distance runner up until about 25 but at 5’10 and only weighing about 62kg was not very happy with my physique. Joined a gym and got a PT who luckily was in to powerlifting and caught the bug. Got up to about 78kg BW with some acceptable lifts in the next couple of years but then a move for work and a couple of kids meant that training was not a priority.

Am starting Greg Nuckols ATS Hypertrophy program, ran the standard ATS 2.0 program last year and enjoyed it but looking to add some more size and move away from the heavy lifts for a bit, I have a 6 month old so recovery/sleep is never optimal and hoping this might be a bit less fatiguing as have always been more geared to higher rep work. Lets see how this goes!

6/1/2021
Week 1 Day 1
Squat 80kg - 3 x 10, then final set 12 reps
Push Press 40kg - 3 x 12, then final set 12 reps (wanted 15)
Neutral Pull Ups - 3 x 10
Little bit of arm/grip work

Lifted a bit earlier than usual and before any coffee so am blaming that on my lack of reps on final Push Press set but session went OK and ready for tomorrow.

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7/1/2021
Week 1 Day 2
Bench Press 52.5kg - 3 x 10, then final set 15 reps
Front Squat 55kg - 3 x 12, then final set 15 reps
Ring rows - 3 x 10

Legs a little tired from squats and lots of walking yesterday but all felt pretty comfortable today, going to settle in for a little bit before really pushing the reps next week.

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8/1/2021
Week 1 Day 3
Deadlift 90kg - 3 x 10, then final set of 12 reps
Close Grip Bench 45kg - 3 x 12, then final set 15 reps
Chins - 3 x 10

Very comfortable again but legs still sore from 2 days of squats and probably best to ease in to the program as not used to this many reps. Supersetted some ring dips between the CG Bench and EZ bar curls between the chins to get a bit of extra arm work in. Weekend to recover and then back to it on Monday.

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11/1/2021
Week 1 Day 4
OHP 40kg - 3 x 10, final set 11 (wanted 12)
LM Squat 40kg - 3 x 12, final set 20
T-Bar rows and some band work

Dissapointed not to get 12 on OHP, strength has dropped on this lift. Also thought would try Land Mine Squats for a change but hardest part is getting in position so may change them out for something I can load heavier.

12/1/2021
Week 1 Day 5
Incline Bench 50kg - 3 x 12, final set 12 reps
Trap Bar DL Low Handles 90kg - 3 x 12, final set 15 reps
Some Snatch Grip High Pulls to finish and put some fat grips on the Trap Bar for some timed holds.

Didn’t get the desired press reps for final set again, volume is pretty tough so hoping will adapt in a few weeks or will need to bring the weights down and build up.

14/1/2021
Week 2 Day 1
Squat 82.5kg - 3 x 9, final set 11 reps
Push Press 40kg - 3 x 11, final set 15 reps
Neutral Pull Ups - 3 x 10
Arm work

Pleased to have gotten 15 on the Push Press this week but the squats felt tougher than they should at that weight.

15/1/2021
Week 2 Day 2
Bench Press 55kg - 3 x 9, then final set 15 reps
Front Squat 57.5kg - 3 x 11, then final set 15 reps
Ring rows - 3 x 10
Chest (Pullovers/flys) to finish

Workout felt good today but have been getting a bit more sleep the last few nights. Now a rest over the weekend and on to next week.

18/1/2021
Week 2 Day 3
Deadlift 95kg - 3 x 9, then final set of 11 reps
Close Grip Bench 47.5kg - 3 x 11, then final set 17 reps
Chins - 3 x 10

Pretty rubbish weekend for sleep but felt fine today so hit all my needed reps in the Deadlift and exceeded CG Bench.

1 Like

19/1/2021
Week 2 Day 4
OHP 40kg - 3 x 9, final set 12
LM Squat 50kg - 3 x 11, final set 15
T-Bar rows and some LM Press

Pleased to have gotten the 12 reps on OHP today. Rest tomorrow as I am looking after the kids and then back on Thursday.

21/1/2021
Week 2 Day 5
Incline Bench 47.5kg - 3 x 11, final set 15 reps
Trap Bar DL Low Handles 95kg - 3 x 11, final set 15 reps
Some SGHP and grip work

Pleased with session today, Incline Press felt much easier than last time. Running the 5 day program over 4 days though which means I have Squats tomorrow after the TB DL today.

22/1/2021
Week 3 Day 1
Squat 87.5kg - 3 x 8, final set 12 reps
Push Press 42.5kg - 3 x 10, final set 13 reps
Neutral Pull Ups - some slow tempo reps
Arm work

Went pretty well today, enjoying the plan and hopefully start to see some improvements. Will start tracking weight/photos soon to better track progress.