Saturday 14.11.20 - Max Effort Upper
1a.Max Effort Flat Bench (pause on chest)
Worked up to 110kg x1
85kg x5x5
1b.Unilateral Chest Supported DB Row
29kg x7x7x7 per side
2a.Close Grip Incline Bench
68kg x6x6x6
2b.Band Face Pull
Purple x20x20x20
2c.Reverse Grip Football Bar Curls
15kg x15x16
3a.Chest Supported Lateral Raise
5kg per hand x15x15
3b.Chest Supported Plate Raise
10kg x8x8
Monday 16.11.20 - Max Effort Lower
1a.Max Effort SSB Squat
Worked up to 115kg x 1
92.5kg x 5
80kg x 6
My squat really is pathetic. I was hoping for at least 120kg. Damn poverty squat.
1b.Ab Mat Crunch
x10x8x8
2a.Trap Bar SLDL
97.5kg x6x6x6
2b.Weighted Plank
+15kg x15x15x15 seconds
3.Laying Band Leg Curls
Purple x10x10
I’ve been feeling burnt out this past week, so both DE days are being replaced with deload sessions. Yesterday I did a 30 minute walk with 20.5kg in my backpack, and today was upper body deload. Tomorrow I’ll probably do another weighted walk, lower body deload on Friday, then non-weighted cardio on Saturday for a proper days recovery. Think I’ll start bulking next week and follow TJM 2.0 over Christmas. Definitely need to lose more fat, but it’s unrealistic for me to keep my diet strict over xmas, so may aswell do it properly instead of inevitably yoyo dieting and beating myself up about it afterwards (I have a pretty unhealthy relationship with food and my weight from bullying as a child).
Sunday 22.11.20 - Juggernaut 2.0 Bench
Winter bulk starts today. Following the Inverted Juggernaut Method on the main lifts, with Greg Nuckols Average To Savage 2 on the assistance lifts, as it fits in well with the layout.
1.Flat BB Bench
10 sets of 5 with 59.5kg
90 seconds rest
Did some band pullaparts between sets
2a.Close Grip Football Bar Bench
4 sets of 7 with 54kg
2b.Prone Dumbell Row
5 sets of 15 with 11.5kg per hand
3.Band Face Pull
3 sets of 15 with red band
4a.Incline Hammer Curls (with axle dumbells)
3 sets of 10 with 9kg per hand
4b.Leaning Lateral Raise
9kg x 5 per side
5kg x15x10 per side
Monday 23.11.20 - ATS Day 2, Squat
So, because I’m indecisive, I decided I may aswell just follow Average To Savage 2 for my entire program, instead of combining it with Juggenaut. I’ve run Jugg before, so may aswell try something new entirely…
1a.SSB Squat
4 sets of 5 with 70kg
Final set AMRAP (target 10) = x11
Squats felt better than usual. Assuming it’s down to proper core activation due to the ab roller between sets.
1b.Ab Roller
5 sets of 3
2a.SSB Good Morning
4 sets of 7 with 33kg
Final set AMRAP (target 14) = x15
2b.Single Leg Calf Raise
2 sets of 5
1 set of 4
3.Bulgarian Split Squat
3 sets of 5 per leg
I like this layout. Enough sets to give me some good practice on the main lifts, and I get to reach some proper intensity on the final AMRAP set.
Tuesday 24.11.20 - Cardio, Neck & Forearms
AM CARDIO
30 minute fast walk with 22.5kg in my backpack
PM Forearms & Neck
Wednesday 25.11.20 - ATS Week 1, Day 3, Overhead
1a.Military Press (hang clean on first rep
4 sets of 5 with 42kg
Final set AMRAP (target 10) = x11
1b.Neutral Grip Pullups
5 sets of 3
2a.Incline BB Bench
4 sets of 7 with 51kg
Final set AMRAP (target 14) = x14
2b.Band Pullaparts
3 sets of 10 with red band
2c.Trap Bar Shrugs
3 sets of 10 with 37.5kg
3.Axle Bar Curls
3 sets of 15 with 12.5kg
Thursday 26.11.20 - ATS Week 1, Day 4, Deadlift
1a.Deadlift
4 sets of 5 with 108.5
Final set AMRAP (target 10) = 11 reps
1b.Laying Side Crunch
3 sets of 10 per side
2a.Reverse Safety Bar Squat
4 sets of 7 with 42.5
Final set AMRAP (target 14) = 14 reps
2b.Seated Band Leg Curls
3 sets of 15 with black band
3.Seated Calf Raises
4 sets of 15 with 20kg
Friday 27.11.20 - ATS Week 2, Day 1 - Bench
1.Flat BB Bench
4 sets of 4 with 75kg
Final set AMRAP (target 8) = 8 reps
Expected more reps. Did my previous upper body session 48 hours ago, so don’t think I’ve had enough rest between.
1b.Prone Dumbell Row
14kg per hand x15x15x15x15x15
2a.Close Grip Football Bar Bench
5 sets of 6 with 55.5kg
Final set AMRAP (target 12) = 13 reps
2b.Band Face Pull
Red band x15x15x20
2c.Band Y Raises
Red band x5x5x5
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x11x11x10
4b.Leaning Lateral Raise
5kg x10x10x10 per side
Saturday 28.11.20 - Cardio & Stuff
AM Cardio
30 minute walk with 25kg in my backpack
Heart rate stayed around 120bpm, which is ideal for me. Going to stick with this weight throughout this training cycle, as with me bulking, extra resistance will be added as I gain bodyweight.
PM Calves, Forearms & Neck
One Legged Calf Raises & Seated Raises
Wrist roller both ways. Pronation, supination, radial and ulnar deviation with loading pin.
Neck flexion and extension.
Quite enjoyed this little ‘aesthetic weak point’ session. Nice to get a decent amount of work in on a rest day with minimal stress on CNS.
Sunday 29.11.20 - ATS Week 2, Day 2 Squat
1a.SSB Squat
4 sets of 4 with 77.5kg
Final set AMRAP (target 8) = 10 reps
1b.Ab Roller
4 sets of 4
2.SSB Good Morning
4 sets of 6 with 36kg
Final set AMRAP (target 12) = 14 reps
3.Bulgarian Split Squat
3 sets of 6 per leg
Much less volume on lower body days, but there’s also more stretching to finish off, so takes around the same amount of time.
Monday 30.11.20 - ATS Week 2, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 4 with 45kg
Final set AMRAP (target 8) = 11 reps
1b.Neutral Grip Pullups
x4x4x3x3x3
2a.Incline Football Bar Bench
4 sets of 6 with 55.5kg
Final set AMRAP (target 12) = 9 reps
Switched from barbell to football bar on this, so didn’t manage as much. Spreadsheet with adjust numbers for next week though to get things back on track.
2b.Band Pullaparts
Red band x15x15x15
2c.Trap Bar Shrugs
37.5kg x15x15x15
3.Axle Bar Curls
13.5kg x15x15x15
Loading Pin Unilateral Tricep Extension
2.5kg x15x15x15
Tuesday 01.12.20 - Cardio & Stuff
AM Cardio
30 minute walk with 25kg in my backpack
PM Calves, Forearms & Neck
One Legged Calf Raises & Seated Raises
Wrist roller both ways. Pronation, supination, radial and ulnar deviation with loading pin.
Neck flexion and extension.
Wednesday 20.11.20 - ATS Week 2, Day 4, Deadlift
1a.Deadlift
4 sets of 4 with 117.5
Final set AMRAP (target 8) = 9 reps
1b.Laying Side Crunch
x10x10x10x8 per side
2a.Reverse Safety Bar Squat
4 sets of 6 with 45.5
Final set AMRAP (target 12) = 13 reps
2b.Seated Band Leg Curls
Black band x20x20x20
Thursday 03.12.20 - ATS Week 3, Day 1 - Bench
1.Flat BB Bench
4 sets of 3 with 80kg
Final set AMRAP (target 6) = 8 reps
1b.Prone Dumbell Row
15kg per hand x15x15x15x15x15
2a.Close Grip Football Bar Bench
4 sets of 5 with 60kg
Final set AMRAP (target 12) = 10 reps
2b.Band Face Pull
Red band x15x15x15
2c.Band Y Raises
Orange band x15x10x10
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x11x11x11
4b.Leaning Lateral Raise
5kg x12x11x10 per side
Saturday 05.12.20 - ATS Week 3, Day 2 Squat
1a.SSB Squat
4 sets of 3 with 81kg
Final set AMRAP (target 6) = 9 reps
1b.Ab Roller
x5x4x4x4
2.SSB Good Morning
4 sets of 5 with 39kg
Final set AMRAP (target 10) = 12 reps
3.Bulgarian Split Squat
3 sets of 8 per leg
Sunday 06.12.20 - ATS Week 3, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 3 with 49kg
Final set AMRAP (target 6) = 8 reps
1b.Neutral Grip Pullups
x4x4x4x3x3
2a.Incline Football Bar Bench
4 sets of 5 with 56.5kg
Final set AMRAP (target 10) = 10 reps
2b.Band Pullaparts
Red band x15x15x20
2c.Trap Bar Shrugs
37.5kg x15x15x16
3.Axle Bar Curls
13.5kg x15x15x16
Loading Pin Unilateral Tricep Extension
2.5kg x15x15x20
Tuesday 08.12.20 - ATS Week 3, Day 4, Deadlift
1a.Deadlift
4 sets of 3 with 125
Final set AMRAP (target 6) = 8 reps
1b.Laying Side Crunch
x10x10x10x9 per side
2a.Reverse Safety Bar Squat
4 sets of 5 with 49
Final set AMRAP (target 10) = 10 reps
2b.Seated Band Leg Curls
Black band x25x25x20
Wednesday 09.12.20 - ATS Week 4, Day 1 - Bench
1.Flat BB Bench
4 sets of 5 with 73kg
Final set AMRAP (target 9) = 11 reps
1b.Prone Dumbell Row
15kg per hand x15x15x15x15x16
2a.Close Grip Football Bar Bench
4 sets of 7 with 60kg
Final set AMRAP (target 13) = 14 reps
2b.Band Face Pull
Red band x15x15x15
2c.Band Y Raises
Red band x5x5x5
3.Incline Hammer Curls (with axle dumbells)
9kg per hand x13x12x11
4b.Leaning Lateral Raise
5kg x15x13x13 per side
Friday 11.12.20 - ATS Week 4, Day 2 Squat
1a.SSB Squat
4 sets of 5 with 74.5kg
Final set AMRAP (target 9) = 12 reps
1b.Ab Roller
x5x5x5x5
2.SSB Good Morning
4 sets of 7 with 35kg
Final set AMRAP (target 13) = 14 reps
3.Bulgarian Split Squat
x10x10x9 per leg
4.Seated Band Leg Curls
Black band x30x30x21
I’m happy with my progress and the layout of this program. Can see it being my bread andf butter for the forseeable.