ATS 2.0 Week 2: Sumo Deadlifts

Sumo Deadlifts
155/5, 265/5
335/4, 335/4, 335/4, 335/4, 335/11 (11RM)

Incline DB's
70's/6, 70's/6, 70's/6, 70's/6, 70's/16 (16RM)

Hack Squat Machine
200/6, 200/6, 200/6, 200/6, 200/15 (15RM)

Chest Supported DB Rows
70's/10, 70's/10, 70's/10

Reverse Pec Deck (Rear Delts)
145/10, 145/10, 145/10

GHR's
12, 12, 12

ATS 2.0 Week 2: Bench Press

Bench Press
45/10, 135/5, 165/3
195/4, 195/4, 195/4, 195/4, 195/9

Safety Bar Squats
65/8, 155/6
200/6, 200/6, 200/6, 200/6, 200/14 (14RM)

Plate Loaded Row Machine
200/8, 200/8, 200/8

Sling Shot Bench Press
225/7, 225/7, 225/7

Lower Abs
13, 13, 13

Rope PD
90/12, 90/11, 90/10

ATS 2.0 Week 2: Barbell Squats

Barbell Squats
45/10, 135/5, 205/3, 245/2
275/4, 275/4, 275/4, 275/4, 275/9 (ties 9RM)
  * This set of 275/9 is more of a 9RM than my previous one because I did 4 sets of 275/4 beforehand.

Push Press
45/10, 95/5
130/6, 130/6, 130/6, 130/6, 130/13 (13RM)

Plate Loaded Lat PD
230/13, 230/11, 230/10

Hammer Curls
40's/8, 45's/5, 45's/5

Planks
1:05, 1:05

ATS 2.0 Week 1: Overhead Press

Overhead Press
45/10, 95/5
135/5, 135/5, 135/5, 135/5, 135/12

Sling Shot Bench
170/7, 170/7, 170/7, 170/7, 170/21 (21RM)
   * Is there a point of keeping track of a 21RM? Shrug.

Jefferson Deadlift
270/7, 270/7, 270/7, 270/7, 270/15
    * Thought I'd get the AMRAP set for 20, but I think the volume got me.

Standing Row
105/10, 105/10, 105/10

Lateral Raise Machine
150/12, 150/12, 150/12

Curl Machine
70/10, 70/8, 70/8

1 arm planks
2 sets of 30 seconds each side

Week 1 is done. Yay!

ATS 2.0 Week 1: Sumo Deadlifts

Sumo Deadlifts
155/5, 265/5
305/5, 305/5, 305/5, 305/5, 305/13 (13RM)

Incline DB Press
60's/7, 60's/7, 60's/7, 60's/7, 60's/20 (20RM)

Hack Squat Machine
180/7, 180/7, 180/7, 180/7, 180/17 (17RM)

Chest Supported DB Rows
65's/15, 65's/13, 65's/12

GHRs
12, 12, 12

Reverse Pec Deck (Rear Delts)
145/8, 145/8, 145/8

* Good session. My AMRAP sets went well.

ATS 2.0 Week 1: Bench Press

Bench Press
45/12, 135/5
180/5, 180/5, 180/5, 180/5, 180/15 (15RM)
   * These felt really good.

Safety Bar Squats
65/5
185/7, 185/7, 185/7, 185/7, 185/15 (15RM)
  * I was really feeling the soreness from last night's squat session during my first set of 185/7. I didn't think I'd be able to get the minimum of 13 during the AMRAP set, but I managed 15.

Plate Loaded Row Machine
200/8, 200/8, 200/8

Spoto Press
165/8, 165/8, 165/8

Lower Abs
12, 12, 12

Rope Pulldowns
70/15, 70/15, 70/12

Average to Savage 2.0: Week 1: Squats

After running 531/Beyond 531 for a few years now, I decided to run Average to Savage 2.0 by Greg Nuckols to change things up. This program is a lot different and after the first day, I can tell that it's going to be pretty difficult.

Squats 
45/10, 135/5, 225/3
255/5, 255/5, 255/5, 255/5, 255/10 (10RM)
  * The last set is an AMRAP set. 255/10 doesn't sound like much, but after the 4 sets of 5, that last set was an absolute killer.
  EDIT- I just realized that 255/10 is actually a 10RM by 5 pounds. This is nice, especially after the 4 sets of 5!

Push Press
120/7, 120/7, 120/7, 120/7, 120/15 (15RM)

Plate Loaded Lat PD
230/11, 230/10, 230/11

EZ Bar Curls
70/12, 70/11, 70/10

Planks
1:00, 1:00

Sling Shot Fun

Fun with the Sling Shot tonight:

185/6, 225/10, 245/6, 255/1, 265/3, 275/1, 275/1, 225/7+

I tried to finish it up with a second set of 225/10, but failed in the middle of the 8th rep. If someone took a video, I would definitely be on a gym fail page!

Nice Squat PR

Worked up to 355/1 tonight.

This is +25 pounds over my last 1RM, which was on August 21. Very happy with that!

Starting a new program in a couple of weeks.