Friday 19.02.21 - ATS Week 15, Day 4, Deadlift
1a.Block Deadlift
4 sets of 3 with 138.5
Fifth set AMRAP (target 6) = 7 reps
No matter what, my back looks terrible pulling from the floor. Pulled from 4 inch blocks today and everything looked and felt much better.
1b.Laying Side Crunch
+5x10x10 per side
2a.Reverse Safety Bar Squat
4 sets of 5 with 52kg
Fifth set AMRAP (target 10) = 11 reps
2b.Seated Band Leg Curls
Purple band x10x12
3.Seated Calf Raise
50kg x10x13
Sunday 21.02.21 - ATS Week 16, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 2 with 94.5kg
Final set AMRAP (target 4) = 5 reps
1b.Prone Dumbell Row
24kg per hand x10x10x11
2a.Close Grip Football Bar Bench
4 sets of 4 with 68kg
Final set AMRAP (target 8) = 10 reps
2b.Face Pull
17.5kgx10x10x15
2c.Band Y Raises
Orange band x10x12
3.Incline Hammer Curls (with axle dumbells)
11.5kg per hand x10x10
4b.Leaning DB Lateral Raise
9kg x10x10 per side
Tuesday 23.02.21 - ATS Week 16, Day 2 Squat
1a.SSB Squat
4 sets of 2 with 96.5kg
Fifth set AMRAP (target 4) = 6 reps
1b.Ab Roller
x7x6x6
2.SSB Good Morning
4 sets of 4 with 49.5kg
Fifth set AMRAP (target 8) = 10 reps
3.Bulgarian Split Squat
+2.5kg x10x11 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x6x7 per leg
I reeally have problems putting any size on my legs, particularly my quads and calves. I read an article recently that discussed the link between heart problems and reduced calf development and that the calves act as a secondary heart in a way. I’m thinking off adding some low impact calf work in daily to help them along.
Wednesday 24.01.21 - ATS Week 16, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 2 with 63kg
Final set AMRAP (target 4) = 6 reps
Another good OHP session.
1b.Neutral Grip Pullups
x5x5x5+2 negatives
2a.Reverse Grip Incline Football Bar Bench
4 sets of 4 with 59.5kg
Final set AMRAP (target 8) = 10 reps
2b.Band Pullaparts
Red+Orange band x10x11
2c.Trap Bar Shrugs
65kg x10x11
3.Axle Bar Curls
21kg x10x11
Loading Pin Unilateral Tricep Extension
8.75kgx10x12
Friday 26.02.21 - ATS Week 16, Day 4, Deadlift
1a.Block Deadlift
4 sets of 2 with 147.5
Fifth set AMRAP (target 4) = 6 reps
1b.Laying Side Crunch
+5x10x11 per side
2a.Reverse Safety Bar Squat
4 sets of 4 with 56kg
Fifth set AMRAP (target 8) = 10 reps
2b.Seated Band Leg Curls
Green band x10x12
3.Seated Calf Raise
52.5kg x10x12
Saturday 27.02.21 - ATS Week 17, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 1 with 101.5kg
Final set AMRAP (target 2) = 3 reps
1b.Prone Dumbell Row
24kg per hand x10x10x12
2a.Close Grip Football Bar Bench
4 sets of 3 with 73.5kg
Final set AMRAP (target 6) = 8 reps
2b.Face Pull
20kgx10x10x12
2c.Band Y Raises
Orange band x10x12
3.Incline Hammer Curls (with axle dumbells)
11.5kg per hand x10x10.5
4b.Leaning DB Lateral Raise
9kg x10x12 per side
Having a severe digestive problems at the moment. Really struggling to get enough calories in as eating makes me feel so uncomfortable that the idea makes me feel a bit sick. Been referred to a GI specialist.
Tuesday 23.02.21 - ATS Week 17, Day 2 Squat
1a.SSB Squat
4 sets of 1 with 103.5kg
Fifth set AMRAP (target 2) = 4 reps
1b.Ab Roller
x7x7x7
2.SSB Good Morning
4 sets of 3 with 53kg
Fifth set AMRAP (target 6) = 9 reps
3.Bulgarian Split Squat
+2.5kg x10x12 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x7x7 per leg
Wednesday 03.03.21 - ATS Week 17, Day 3, Overhead
1a.Military Press (hang clean on first rep)
4 sets of 1 with 67kg
Final set AMRAP (target 2) = 4 reps
1b.Neutral Grip Pullups
x6x5x5+1 negative
2a.Reverse Grip Incline Football Bar Bench
4 sets of 3 with 63kg
Final set AMRAP (target 6) = 8 reps
2b.Band Pullaparts
Red+Orange band x10x12
2c.Trap Bar Shrugs
65kg x10x12
3.Axle Bar Curls
21kg x10x12
Loading Pin Unilateral Tricep Extension
8.75kgx10x12
Friday 05.03.21 - ATS Week 17, Day 4, Deadlift
1a.4" Block Deadlift
4 sets of 1 with 158.5
Fifth set AMRAP (target 2) = 4 reps
1b.Laying Side Crunch
+5x10x12 per side
2a.Reverse Safety Bar Squat
4 sets of 3 with 60.5kg
Fifth set AMRAP (target 6) = 8 reps
2b.Seated Band Leg Curls
Green band x10x12
3.Seated Calf Raise
55kg x10x12
Saturday 06.03.21 - ATS Week 18, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 2 with 95.5kg
Final set AMRAP (target 4) = 5 reps
1b.Prone Dumbell Row
26.5kg per hand x8x8x8
2a.Close Grip Football Bar Bench
4 sets of 4 with 69.5kg
Final set AMRAP (target 8 ) = 9 reps
2b.Face Pull
22.5kgx8x8x8
2c.Band Y Raises
Red band x8x10
3.Bottom Loaded Incline Hammer Curls (with axle dumbells)
12.5kg per hand x8x8
4b.Leaning DB Lateral Raise
11.5kg x8x8 per side
Monday 08.03.21 - ATS Week 17, Day 2 Squat
1a.SSB Squat
4 sets of 2 with 98.5kg
Fifth set AMRAP (target 4) = 6 reps
1b.Ab Roller
x8x7x8
2.SSB Good Morning
4 sets of 4 with 50.5kg
Fifth set AMRAP (target 8) = 9 reps
3.Bulgarian Split Squat
+5kg x8x8 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x7x7
Wednesday 10.03.21 - ATS Week 18, Day 3, Overhead
1a.Military Press
4 sets of 2 with 64kg
Final set AMRAP (target 2) = 5 reps
1b.Neutral Grip Pullups
x3x3x3x3x4 negative
2a.Reverse Grip Incline Football Bar Bench
4 sets of 4 with 61kg
Final set AMRAP (target 8) = 9 reps
2b.Band Pullaparts
Black band x8x10
2c.Trap Bar Shrugs
70kg x8x8
3.Axle Bar Curls
23.5kg x8x10
Loading Pin Unilateral Tricep Extension
9.25kgx8x10
Friday 12.03.21 - ATS Week 18, Day 4, Deadlift
1a.4" Block Deadlift
4 sets of 2 with 150.5
Fifth set AMRAP (target 4) = 6 reps
1b.Laying Side Crunch
+7.5x8x10 per side
2a.Reverse Safety Bar Squat
4 sets of 4 with 57kg
Fifth set AMRAP (target 8) = 10 reps
2b.Seated Band Leg Curls
Green band x10x12
3.Seated Calf Raise
60kg x8x8
Saturday 13.03.21 - ATS Week 19, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 1 with 101.5kg
Final set AMRAP (target 2) = 3 reps
Not happy with my bench progress these past few months. Scrapping straight bar pressing and switching to football bar for my next training cycle.
1b.Prone Dumbell Row
26.5kg per hand x8x8x9
2a.Close Grip Football Bar Bench
4 sets of 3 with 74.5kg
Final set AMRAP (target 6 ) = 8 reps
2b.Face Pull
22.5kgx8x8x10
2c.Band Y Raises
Red band x8x10
3.Bottom Loaded Incline Hammer Curls (with axle dumbells)
12.5kg per hand x8x9
4b.Leaning DB Lateral Raise
11.5kg x8x9 per side
Monday 15.03.21 - ATS Week 18, Day 2 Squat
1a.SSB Squat
4 sets of 1 with 105.5kg
Fifth set AMRAP (target 2) = 4 reps
1b.Ab Roller
x8x8x8
2.SSB Good Morning
4 sets of 3 with 54kg
Fifth set AMRAP (target 6) = 9 reps
3.Bulgarian Split Squat
+5kg x8x9 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x7x7
Wednesday 17.03.21 - ATS Week 19, Day 3, Overhead
1a.Military Press
4 sets of 1 with 68kg
Final set AMRAP (target 2) = 5 reps
1b.Neutral Grip Pullups
Bodyweight+2.5 x2x2x2x2x3
2a.Reverse Grip Incline Football Bar Bench
4 sets of 3 with 65kg
Final set AMRAP (target 6) = 8 reps
2b.Band Pullaparts
Black band x8x10
2c.Trap Bar Shrugs
70kg x8x810
3.Axle Bar Curls
26kg x8x8
Loading Pin Unilateral Tricep Extension
10.25kgx8x10
Thursday 18.03.21 - ATS Week 19, Day 4, Deadlift
1a.4" Block Deadlift
4 sets of 1 with 160.5
Fifth set AMRAP (target 2) = 4 reps
1b.Laying Side Crunch
+10x8x10 per side
2a.Reverse Safety Bar Squat
4 sets of 3 with 61.5kg
Fifth set AMRAP (target 6) = 9 reps
2b.Seated Band Leg Curls
Green band x18x20
3.Seated Calf Raise
60kg x8x10
The other day I was thinking how I’m not really happy with the results of this training cycle, but before christmas I could barely pull 170 for 1 rep, so there’s definite progress. I’m just thinking I could have probably got more out of LP before hopping on a program.
Saturday 20.03.21 - ATS Week 20, Day 1 - Bench
1.Low-Incline Axle Bench
5 sets of 1 with 107.5kg
Final set AMRAP (target 1) = 2 reps
Underwhelming
1b.Prone Dumbell Row
26.5kg per hand x8x8x10
2a.Close Grip Football Bar Bench
4 sets of 2 with 80kg
Final set AMRAP (target 4 ) = 7 reps
2b.Face Pull
25kgx8x8x10
2c.Band Y Raises
Red band x8x10
3.Bottom Loaded Incline Hammer Curls (with axle dumbells)
12.5kg per hand x8x10
4b.Leaning DB Lateral Raise
11.5kg x8x10 per side
Monday 22.03.21 - ATS Week 19, Day 2 Squat
1a.SSB Squat
4 sets of 1 with 112.5kg
Fifth set AMRAP (target 1) = 3 reps
1b.Ab Roller
x8x8x9
2.SSB Good Morning
4 sets of 2 with 58kg
Fifth set AMRAP (target 4) = 8 reps
3.Bulgarian Split Squat
+5kg x8x11 per leg
4.Single Leg Calf Raises (3 second negative with 5 second stretch)
Bodyweight x7x7+1 rest-paused rep
Tuesday 23.03.21 - ATS Week 19, Day 3, Overhead
1a.Military Press
4 sets of 1 with 73kg
Final set AMRAP (target 1) = 3 reps
Gone from a max of 70, to 3 reps with 73. I think I could have got a fourth, but I didn’t sleep well lastnight so didn’t go in feel mega confident.
1b.Neutral Grip Pullups
Bodyweight+5kg x1x1x1x1x2x1
Feels like a completely different lift with the added weight pulling me down. Back felt excellent after.
2a.Reverse Grip Incline Football Bar Bench
4 sets of 2 with 70kg
Final set AMRAP (target 4) = 6 reps
2b.Band Pullaparts
Black+Orange band x8x8
2c.Trap Bar Shrugs
75kg x8x810
3.Axle Bar Curls
26kg x8x10
Loading Pin Unilateral Tricep Extension
11.25kgx8x8