6/27 150.8 ATS 2.0 W1D2
Warm up- jacks, squats, leg swings
Ohp 45x5, 50x5, 60x3, 70x1, 80x1
Working 5x5+ 55 last set 13
SS 3x2 pull ups! Unassisted! God it been so long. Then 2x5 bad assisted
Sumo Deadlift 5x7 135 last set 14
Hip thrust 3x15,12,12 135
Curls, and shoulder raises, chest curls 10 lbs 3 Mrs
I like the new log title Cherry
Can’t wait to see were this takes you
6/28 150.2
Cardio- incline walking 5% 3 speed 20-30 mins
Also I am… Kinda sore. My lats and shoulder specifically. Yay for pull ups and shoulder exercises!
Thanks @mortdk!
I am excited. This is similar enough to what I have been doing that I don’t feel like my actual normal routine is changing much and I can continue to do supersets and giant sets all I want. Makes for a very easy transition.
I might… Skip the final 4 weeks since that last wave is a peaking wave.
I feel like… Since I am doing this… I should state my goals for the program.
During the first 3 weeks where I know for a fact I can hit my rep goals I will finish cutting.
After that I will run this on maintenance with a goal of adding 40 lbs to my squat and deadlift and 20 lbs to my bench. Honestly I don’t care what my ohp is at as long as it’s slowly increasing and my shoulders look good.
That means I want a 175 TM squat, 295 deadlift TM, and 135 bench TM.
Greg’s tms are a 2-3 rep max.
With out the peaking wave that 17 weeks. With peaking 21. I will decided whether to peak depending on where I am strength wise.
6/29 151.2 ATS2.0 w1d3
Warm up tabata
Jacks, squats, MC’s, plank shoulder taps
Warm up Bench
45x5
55x5
65x3
75x2
85x1
100x2
Working 5x5 70 last set 14
SS rows at same weight and reps
Front squat
45x5
55x5
65x5
85x3
95x1
115x1
5x7 70 last set 15
CFP and triceps 3x25,15 50 lbs
Chest dip presses 4x10 35 lbs
Reverse hypers 3x25
6/30 150.4 rest
7/1 150.4 rest. Had some family stuff pop up
7/2 149.6 forgot today was deadlift day…did squats instead
Warm up squats up to 135
Back off 95 5x7 last set 15
Rdls 3x10 95
Hip thrusts 3x10 95
Calf raises 3x20 95
Leg extentions 3x15 some weight that felt heavy
Leg curls 3x16 same thing
Seated calf’s 3x20 same thing
Hanging leg raises 3x15
Push ups 3x15,12,8 (was suppose to bench wasn’t feeling it.)
7/3 149.0
Picking back up on deadlift day tonight correctly. Yesterday was just filler at light weight to get back in.
7/4 149.6
Worked out in the am… Don’t like doing that. I always feel weaker.
Deadlifts x5-135, 155,185,205, 225
Working 5x5 185 last set 9
Z press 5x7 45 last set 12
Inverted row 5x10
Curls and lat raises 3x15-20 10lbs
Tricep push down machine 15 lbs 3x15-20 out for chest then as in for triceps
Hyper extentions 3x10
7/5 151.4 rest
Mom took me fishing yesterday. We had a blast. Caught 6 small fish and returned 4 smaller ones.
Holiday food is bad food.
Also have to rest today as well. I work and then after work is my best friends b day party. Won’t have time to lift.
Thinking I need to drop the 5 day plan to a 3 day plan. Life keeps getting in the way of completion.
Ok so life got in the way a little this week.
Still on ATS
7/7 152.4
Squats worked up to TM of 145x1 Then back off sets 5x5 100 last set 12 reps Super setted with push ups 5x10
Wide grip bench 50 lbs 5x7 last set 18 SS DB rows 30 lbs 5x10
Leg curls 50 reps 60 lbs
Cable face pulls 50 reps 60 lbs SS tricep push downs 50 reps 50 lbs
All up in under an hour.
Felt good
7/8 153.1 ATS 2.0
Warm up
Jacks 4x25
Squats 4x10 explosive
MC’s 4x20
Ohp 5,5,3,1 45,55,65,75
Ohp 5x5+ (14) 55 lbs
SS 5x2 pull ups!
Sumo Deadlift 5x7+(13) 136
SS 5x5 band assisted pull ups purple band.
Cardio 30 mins 5 incline alternateing slow jog and walk (3.5 and 3 yea… I could have speed walked my slow jog.) He between 130 and 160 I walked when it hit 160 and then stared jogging again when it was hovering around 150.
That was… The most pleasurable cardio experience I have ever had. It didn’t kill me and I felt like I could have done more… I also slow jogged longer than I ever have. Almost 10 mins straight.
7/9 147.8
Ats 2.0
Bench worked up to 115 (new 1 rep pr)
5x5+ (12) 75 lbs
SS DB rows 5x10 30 lbs (lats sore from yesterday’s pull ups)
Front squat 5x7+ (10) 70 lbs
Cardio 30 mins 5 incline 3.5 slow jog and 3.0 walk trying to keep bpm between 130 and 160 again.
7/10 149.2
Rest
Cardio 30 mins. 5 incline and 3.5 speed the whole time- speed walked. Kept my bpm solidly between 130 and 150 no spikes.
7/11 148.4
Supposed to lift today… But our family dog just passed. May not get it in.
Sorry to hear that Cherry.
Age or something worse, I don’t have a dog, but knows they tend to be part of the family.
I’ve lost several dogs over the years and it has helped me. Most of them were from age related issues, one got hit by a car.
When we lost Dakota in 2013, my first “own dog,” it was devastating for me and my kids. We had her before we had the kids, and she was my dog until the kids arrived - then she became their dog - slept in the hall between their rooms or in the room with my son. She was a rescue.
It’s never easy, but it’s a great learning experience. Last week one of my son’s friends was hit and killed on his bike, he was thirteen. A lot of tears, but I’m convinced that my son dealt with it well because he had experienced the loss of Dakota.
Anyway, hope all is well, sorry for your loss.
Age. We had her for 15 years. It was her time. Makes it a little easier. We got to bring her fishing last weekend. She looked so happy.
Platitude, truism, call it what you want, but, “Tis better to have loved and lost than to never have loved at all.”
Tennyson
Very true. Thank you @The_Myth
I took it better than most of my family. We expected it. She was a good dog.