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.
Sunday, November 24, 2019
Friday, November 22, 2019
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.
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.
Thursday, November 21, 2019
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
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
Tuesday, November 19, 2019
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
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
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
Friday, November 15, 2019
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
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
Thursday, November 14, 2019
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
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
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