ATS 2.0 Week 6: Bench Press

Bench Press
225/3, 225/3, 225/3, 225/3, 225/4
   * Pretty happy with this. That's a lot of volume for me @ 225.

Push Press
150/5, 150/5, 150/5, 150/5, 150/7 (7RM)

Sling Shot Bench Press
265/3, 265/2, 265/1

Also did 6 sets of rows (2 exercises) and 3 sets of rope pulldowns.

ATS 2.0 Week 6: Squats

Squats
315/3, 315/3, 315/3, 315/3, 315/4 (4RM)

Safety Squat Bar
235/5, 235/5, 235/5, 235/5, 235/9

Neutral Grip Pull Ups
9, 8, 7

Curls & Planks

* That was a lot of volume @ 315. Definitely very tough. Happy to get the minimum of 4 for the AMRAP set.

ATS 2.0 Week 5: Overhead Press

Overhead Press
155/4, 155/4, 155/4, 155/4, 155/6

Spoto Press
195/4, 195/4, 195/4, 195/4, 195/8 (8RM)

Jefferson Deadlift
325/6, 325/6, 325/6, 325/6, 325/12

Plate Loaded Row Machine
210/8, 210/7, 210/7

Also did some curls and planks.

* I was exhausted today. This was definitely a "just get through it somehow" kind of workout.

ATS 2.0 Week 5: Sumo Deadlifts

Sumo Deadlifts
135/10, 225/5, 315/3
360/4, 360/4, 360/4, 360/4, 360/9 (9RM)
    This is a 2 rep increase from the last time I did 360 a couple of weeks ago!

Incline DB Press
75's/6, 75's/6, 75's/6, 75's/6, 75's/13 (ties 13RM)

Hack Squat Machine
220/6, 220/6, 220/6, 220/6, 220/15 (15RM)

Accessory Work: Plate Loaded Lat PD; Reverse Pec Deck

ATS 2.0 Week 5: Bench Press

Bench Press
210/4, 210/4, 210/4, 210/4, 210/7

Safety Squat Bar
215/6, 215/6, 215/6, 215/6, 215/13 (13RM)

Plate Loaded Lat PD
270/6, 270/6, 270/6

Sling Shot Bench Press
245/5, 245/5, 275/1

Lower Abs
15, 15, 15

ATS 2.0 Week 5: Squats

Squats
290/4, 290/4, 290/4, 290/4, 290/8 (8RM)

Push Press
140/6, 140/6, 140/6, 140/6, 140/10 (10RM)

Chins
10, 9, 8

ATS 2.0 Week 4: Overhead Press

Overhead Press
45/10, 95/5
145/5, 145/5, 145/5, 145/5, 145/9

Spoto Press
45/10, 135/5
180/5, 180/5, 180/5, 180/5, 180/10 (ties 10RM)

Jefferson Deadlift
155/7
295/7, 295/7, 295/7, 295/7, 295/16

Standing Row
125/8, 125/8, 125/8

Lateral Raise Machine
200/8, 200/8, 200/8

Reverse Pec Deck (Rear Delts)
160/8, 160/7, 160/7

ATS 2.0 Week 4: Sumo Deadlift

Sumo Deadlift
155/5, 265/5
330/5, 330/5, 330/5, 330/5, 330/12 (12RM)
   *330/12 was a nice set.

Incline DB Press
70's/7, 70's/7, 70's/7, 70's/7, 70's/17 (17RM)

Hack Squat Machine
200/7, 200/7, 200/7, 200/7, 200/17 (17RM)

Chest Supported DB Rows
90's/5, 90's/5, 90's/5

GHRs
15, 15, 15

1 Arm Planks
30 seconds each arm X 2

ATS 2.0 Week 4: Bench Press

Bench Press
45/15, 135/5
195/5, 195/5, 195/5, 195/5, 195/11 (11RM)

Safety Bar Squats
65/10, 155/5
195/7, 195/7, 195/7, 195/7, 195/15 (15RM)

Plate Loaded Row Machine
200/9, 200/9, 200/10

Sling Shot Bench
235/7, 235/7, 235/6

Lower Abs
15, 15, 15

Rope Pulldown
110/10, 110/8, 110/8

* Good session.

ATS 2.0 Week 4: Squats

Squats
45/8, 135/5, 225/3
270/5, 270/5, 270/5, 270/5, 270/10 (10RM)
    * This is a +15 pound 10RM in only a few weeks.

Push Press
45/10, 95/9
130/7, 130/7, 130/7, 130/7, 130/12

Plate Loaded Lat PD
240/10, 240/8, 240/8

Planks
1:00, 1:00

a bunch of curls

ATS 2.0 Week 3: Overhead Press

Overhead Press
45/10, 45/8, 95/5, 135/2
160/3, 160/3, 160/3, 160/3, 160/6

Spoto Press
195/3, 195/3, 195/3, 195/3, 195/7 (7RM)

Jefferson Deadlift
155/5, 265/5
325/5, 325/5, 325/5, 325/5, 325/13 (13RM)
    * Pretty happy with this 13 rep set after 4 sets of 5 at that weight.

Standing Row
115/10, 115/10, 115/10

Lateral Raise Machine
180/10, 180/10, 180/10

Planks
1:00

ATS 2.0 Week 3: Sumo Deadlifts

Sumo Deadlifts
155/5, 265/5, 315/3
360/3, 360/3, 360/3, 360/3, 360/7 (7RM)
   * The AMRAP set was tough tonight.

Incline DB Press
75's/5, 75's/5, 75's/5, 75's/5, 75's/13 (ties 13RM)

Hack Squat Machine
220/5, 220/5, 220/5, 220/5, 220/12 (12RM)

Chest Supported DB Rows
80's/8, 80's/8, 80's/8

GHRs
15, 15, 15

Reverse Pec Deck (Rear Delts)
160/7, 160/7, 160/7

ATS 2.0 Week 3: Bench Press

Bench Press
45/10, 135/5, 185/3
210/3, 210/3, 210/3, 210/3, 210/7

Safety Bar Squat
155/5
220/5, 220/5, 220/5, 220/5, 220/11 (11RM)

Pull-ups
6, 6, 6

Sling Shot Bench Press
230/7, 230/7, 230/7

Lower Abs
12, 12, 12

Rope Pulldown
90/12, 90/12, 90/12

ATS 2.0 Week 3: Squats

Squats
45/10, 135/5, 225/3, 260/1
295/3, 295/3, 295/3, 295/3, 295/6 (6RM)
  * Pretty cool to get a 6RM after 4 sets of 3 at that weight.

Push Press
45/10, 95/5
145/5, 145/5, 145/5, 145/5, 145/9 (9RM)

Plate Loaded Lat PD
230/13, 230/12, 230/11

Hammer Curls
40's/8, 40's/8, 50's/4

Planks
1:10, 1:10

ATS 2.0 Week 2: Overhead Press

Overhead Press
45/10, 95/5, 125/3
155/4, 155/4, 155/4, 155/4, 155/7
  * Hit the minimum on the amrap set, but was hoping for more.

Spoto Press
135/6
180/4, 180/4, 180/4, 180/4, 180/10 (10RM)

Standing Row
110/10, 110/10, 110/10

Lateral Raise Machine
160/12, 160/12, 160/12

Jefferson Deadlift
205/6
295/6, 295/6, 295/6, 295/6, 295/14
   * That set of 14. Wow.