How do you like the 7x5 volume sets?
So far they arnt bad. I am running the original version which is “as many sets as possible until you hit target RIR” with 4-6 being the goal to keep my TM the same. If i hit 7+ sets my TM increase by 2% and if i hit 3 or less it drops by 5%.
I started with a low TM and am capping my sets at 7. In the next few weeks my TM should catch up and I should be back in the 4-6 set range.
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3/4 ATS 2.0
W1D4
Main work:
Ohp
Worked up to 75x1
55 7x5
Leg press
100 7x7
Pull ups
4,3,2,2,1,1 who would have thought daily pull ups could improve so fast? Seems my grove is coming back. And at a higher weight too. Weighed in today at 158.
Optional accessories:
CFP ss tricep press down 3x15,3x12 60 lbs
Decline sit ups 3x10
Remind me which program you’re doing…?
@TriednTrue Greg Knuckles Average to Savage 2.0.
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3/5
Gonna do last day of week one tonight…
Prior to doing so I want to point out that I am incredibly sore. It’s due to all these pull ups.
The good news is my pull up strength is coming back quickly!
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3/6 ATS 2.0
W1D5
Main work:
Close grip bench
Worked up to 100x1
60 7x7
RDL
110 7x7
Pull up 3,2,2,1
Lat pull down 3x10 85
Skipped accessories
3/7 ATS 2.0
W2D1
Main work:
Squat
Worked up to 150x1
110 7x4
Push Press
55 7x6
Pull ups 7x2
Skipped accessories. Had dinner with my sister. Sushi!
Also …
Made sourdough brioche cinnamon rolls.
Making 4 more loaves of sour dough
Tomorrow night is game night and hamburgers so… Making homemade hamburger buns and sour dough crackers.
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3/8 ATS 2.0
W2D2
Main work:
Bench
Worked up to 115x1
7x4 90 lbs
Front squat
Did 1 set at 55 lbs and decided to stop. Something was wrong with my knee
Pull ups 3,2,2,2,2,2,2
Optional accessories
Cable face pulls and tricep press downs 3x12
3/9 ATS 2.0
W2D3
Main work:
Deadlifts
170 lbs 7x4
Incline press
60 lbs 7x6
Lat pull downs
85 3x10
Optional accessories
Decline sit ups 50 reps
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3/10
Rest. Posted notices for one of my properties. 276 doors, 26 buildings, 55 sets of stairs. 1.5 hours of movement.
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3/11 ATS 2.0
W2D4
Main work:
Ohp
Worked up to 75x2
60 7x4
Leg press
115 7x6
Lat pull down
7x6 100
Optional accessories
Cfp 2x20 50 lbs
As tricep press downs 2x15 50 lbs
Decline crunches 1x25
3/12-3/15
Went skiing with some friends in Wyoming. Perfect timing Colorado just closed all ski resorts. Looks like that will be my last session for the season.
Had a blast. My calves are sore.
Headed to the gym tonight. Will keep going unless they close it.
If/when it closes I will just put lifting on pause and do some cardio and HIC, along with body weight strength endurance stuff.
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And… My gym is closed…
Guess base building starts earlier than planned.
3/18 TB base building
Cardio 30 mins
Ran 1 Mile in 14.5 mins
Then anther mile by doing 100 meter runs and walk backs x8
Local schools are closed. Means the tracks are empty and open.
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3/21 Tb Base building
SE decided to do kettle bell swings as my main SE. Going to work up in count.
200 KB Swings
2 circuits of:
10 swings
2 push ups
15 swings
3 push ups
25 swings
4 push ups
25 swings
25 swings
5 Push ups
Slow jog 200 metres
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Went to do my cardio… Track is closed now too. Trails and parks are packed.
Today 3/24… Deck of cards conditioning
Hearts- Squats
Spades- Kettlebell rows
Clovers- V-ups
Diamonds- Push ups
Will log total time to finish after I finish.
Buying a couple jump ropes. Will learn how to jump rope instead as cardio. For the record… I suck at jump ropes.
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3/26
Today I found out… I really am as bad at jump rope as I remember.
One 10 min session down. Less than 100 jumps completed. Average was 1-3 in a row. Couple of times I managed 5 or 6 and once I did 11.
Was a sad sad day for me.
We do another 10 mins later tonight.
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In my experence, jump roping is a skill that practice will greatly help. Don’t overdo it at the beginning though; your feet, ankles, knees, and associated muscles need time to strengthen!
Considering I have been running quite a bit up until now and generally do box jumps and other likes… My feet might hurt a bit once… I can actually perform the jump rope. But I am not terribly worried about the pain. I can stand in place pretending the jump rope for a solid 10+ mins easily. The moment I add a rope I can’t keep the rhythm.