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
Monday 25.01.21 - ATS Week 12, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 3 with 90kg
Final set AMRAP (target 5) = 6 reps
1b.Prone Dumbell Row
21.5kg per hand x12x12x12
2a.Close Grip Football Bar Bench
4 sets of 5 with 65kg
Final set AMRAP (target 9) = 10 reps
2b.Face Pull
5kgx12x12x16
2c.Band Y Raises
Orange band x12x12
3.Incline Hammer Curls (with axle dumbells)
10kg per hand x12x13
4b.Leaning DB Lateral Raise
9kg x8 per side
Felt weak today. Nauseated, cold, dizzy and generally weak. Didn’t sleep well which will be contributing. Performance wasn’t too bad, but expected a rep or two more on the main presses.
Tuesday 26.01.21 - ATS Week 12, Day 2 Squat
1a.SSB Squat
4 sets of 3 with 92kg
Fifth set AMRAP (target 5) = 6 reps
1b.Ab Roller
x7x6x5
I’ve extended the range on these, but don’t think it’s providing any benefit beyond putting more stress on my lower back and making my uppere body come into it more. Will reduce the ROM a bit next time.
2.SSB Good Morning
4 sets of 5 with 46.5kg
Fifth set AMRAP (target 9) = 10 reps
3.Bulgarian Split Squat
+1.25kg x12x13 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x6x6 per leg
Thursday 28.01.21 - ATS Week 12, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 3 with 58.5kg
Final set AMRAP (target 5) = 8 reps
Another good OHP session.
1b.Neutral Grip Pullups
x5x5x5
2a.Reverse Grip Incline Football Bar Bench
4 sets of 5 with 56.5kg
Final set AMRAP (target 9) = 10 reps
2b.Band Pullaparts
Red band x18x19
2c.Trap Bar Shrugs
50kg x12
52.5kg x15
3.Axle Bar Curls
18.5kg x12x13
Loading Pin Unilateral Tricep Extension
7.75kgx12x15
Friday 29.01.21 - ATS Week 12, Day 4, Deadlift
1a.Deadlift
4 sets of 3 with 140.5
Fifth set AMRAP (target 5) = 6 reps
1b.Laying Side Crunch
+2.5x12x12 per side
2a.Reverse Safety Bar Squat
4 sets of 5 with 43.5kg
Fifth set AMRAP (target 9) = 10 reps
2b.Seated Band Leg Curls
Purple band x12x12
3.Seated Calf Raise
42.5kg x12x15
Sunday 31.01.21 - ATS Week 13, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 2 with 96kg
Final set AMRAP (target 3) = 4 reps
1b.Prone Dumbell Row
21.5kg per hand x12x12x13
2a.Close Grip Football Bar Bench
4 sets of 4 with 69.5kg
Final set AMRAP (target 7) = 8 reps
2b.Face Pull
10kgx12x12x15
2c.Band Y Raises
Orange band x12x16
3.Incline Hammer Curls (with axle dumbells)
10kg per hand x12x13
4b.Leaning DB Lateral Raise
7.25kg x12x16 per side
Tuesday 02.02.21 - ATS Week 13, Day 2 Squat
1a.SSB Squat
4 sets of 2 with 98kg
Fifth set AMRAP (target 3) = 5 reps
Took a day off after my last upper body session and felt much better for it. Think I need to get out of the mindset of training as much as possible, especially seeing as it must put more strain on me with my health conditions.
1b.Ab Roller
x7x6x6
2.SSB Good Morning
4 sets of 4 with 49.5kg
Fifth set AMRAP (target 7) = 10 reps
3.Bulgarian Split Squat
+1.25kg x12x14 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x6x6 per leg
Thursday 04.01.21 - ATS Week 13, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 2 with 63kg
Final set AMRAP (target 3) = 6 reps
Another good OHP session.
1b.Neutral Grip Pullups
x6x6x5
2a.Reverse Grip Incline Football Bar Bench
4 sets of 4 with 61kg
Final set AMRAP (target 7) = 8 reps
2b.Band Pullaparts
Red band x20x20
2c.Trap Bar Shrugs
55kg x12x15
3.Axle Bar Curls
18.5kg x12x14
Loading Pin Unilateral Tricep Extension
8.25kgx12x12
Saturday 06.02.21 - ATS Week 12, Day 4, Deadlift
1a.Deadlift
4 sets of 2 with 150
Fifth set AMRAP (target 3) = 5 reps
My deadlift form sucks past 140. No matter how much thooracic and back work I do to correct it, I think it’s just weak from the open heart surgery.
1b.Laying Side Crunch
+2.5x12x15 per side
2a.Reverse Safety Bar Squat
4 sets of 4 with 57.5kg
Fifth set AMRAP (target 7) = 8 reps
2b.Seated Band Leg Curls
Purple band x12x15
3.Seated Calf Raise
45kg x12x15
Feel like trash recently. Having problems with my digestion, which is triggering irregular heart rates (atrial fibrillation). Got some lanzoprazole off the doctor yesterday which just made it worse, so I’m thinking it’s quite possibly low stomach acid.
Deload week this week, so nothing worth posting. I found that in my previous deload, when I floowed it as written (reduced weight) I really struggled with my first week back lifting heavy, so this time I’ve just stuck with last weeks weights, but cut all the reps in half.
Monday 15.02.21 - ATS Week 15, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 3 with 88.5kg
Final set AMRAP (target 6) = 7 reps
1b.Prone Dumbell Row
24kg per hand x10x10x10
2a.Close Grip Football Bar Bench
4 sets of 5 with 63kg
Final set AMRAP (target 10) = 11 reps
2b.Face Pull
15kgx10x10x15
2c.Band Y Raises
Orange band x10x12
3.Incline Hammer Curls (with axle dumbells)
11.5kg per hand x10x9
4b.Leaning DB Lateral Raise
9kg x10x9 per side
Monday 16.02.21 - ATS Week 15, Day 2 Squat
1a.SSB Squat
4 sets of 3 with 90.5kg
Fifth set AMRAP (target 6) = 7 reps
1b.Ab Roller
x7x6x5
2.SSB Good Morning
4 sets of 5 with 45.5kg
Fifth set AMRAP (target 10) = 12 reps
3.Bulgarian Split Squat
+2.5kg x10x10 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x6x6 per leg
Thursday 18.01.21 - ATS Week 15, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 3 with 58.5kg
Final set AMRAP (target 6) = 8 reps
Another good OHP session.
1b.Neutral Grip Pullups
x5x5x5
2a.Reverse Grip Incline Football Bar Bench
4 sets of 5 with 55.5kg
Final set AMRAP (target 10) = 11 reps
2b.Band Pullaparts
Red+Orange band x10x10
2c.Trap Bar Shrugs
65kg x10x10
3.Axle Bar Curls
21kg x10x10
Loading Pin Unilateral Tricep Extension
8.75kgx10x10
Feel much better after the deload.