Strength

Squat: 105x5x3 (2nd set)
Bench Press: 67.5x4,3,3
Deadlift: 122.5x5
Pull ups: 8, 8, 6

This was my first time at my regular gym. They shut every hour for 10 minutes to clean it, but it was all for show. Everyone just stayed and nothing happened. The good thing is that everyone seemed to be wiping down equipment and keeping their distance, so that's good.

Squats were fine, deadlifts fine, bench press was a big fail. It looks like 5 months of no horizontal pressing and lots of vertical pressing (handstand pushups), along with pistols and pull ups, has meant my bench press has become awful. Squats, deadlifts, OHP seem 5-10% off where it was after a month of lifting, which is pretty nice.

I've been playing around with AtS2.0 template that I will start in 2 weeks and here is what I've come up with.

Day 1:
Squat (main lift)
OHP (main lift)
Power Snatch (aux lift)
Weighed pull ups (accessory)

Day 2:
Bench Press (main lift)
Front Squat (aux lift)
Power Clean (aux lift)
Pull ups (accessory)

Day 3:
Deadlift (main lift)
Incline Bench (aux lift)
Paused Squat (aux lift)
DB Rows (accessory)

One squat/push/pull per day along with a back accessory. My weekly schedule will look like -

ATS
crossfit/cardio/WL
ATS
off
ATS
crossfit/cardio/WL
off

I will be anal about the ATS sessions and will fill in the other 2 days with whatever I feel like. I'll try and get 2 hours of cardio in there a week (maybe warm ups and cool downs), to try and maintain whatever conditioning I have built up. If gyms shut down, then it's back to the rowing grind.

Looks good. I'm sure you're happy the gyms have finally reopened in your area.

Your posture looks good...consistent with how a high-bar squat should be for back angle. You don't shoot your hips up or anything bad like that.

Maybe you should push your hips further back? Saying knees should never go past the toes while doing a squat is a bit of a myth, but when it happens it's probably always good to at least evaluate sitting a bit further back. In your case, your bar path seems to stay over mid-foot for the most part (a little forward at times), but you are forced into a tight bottom position to get depth.

I think we have had this discussion before, but when I look at your squats it still feels like you are not really opening your hips / pushing out knees (on the way down already I mean)

Rich, great spot. I feel my weight coming forward every now and then and I've tried to think back to the bar on the way up to fix that. The problem might be on the descent though, like you said. I will try to get my knees out and hips back. I'm so bad at recognizing things like this and need someone to point it out to me, so please keep it coming. I am terrible at body position awareness.

Yeah, you're definitely right. I tried a few air squats with knees out and hips back, and the weight feels more evenly distributed. Thanks!

I had to bring back this gem to show how warped my perception of what my body is doing actually is. This was in March, after watching a a few rowing videos and actually thinking my form was decent. I think most people could watch one video, jump on a rower, and have better form than that! This log is so helpful to me because of all the great form feedback.

Crossfit

21-15-9 (12 min cap)
Strict Handstand Push-ups
Strict Toes to Bar
Strict Ring Dips

I scaled this a lot and finished in 11:55
Strict HSPU - 15, 6, 3 (I used 1 ab-mat after the 1st rep in the 2nd round)
Strict T2B - 15, 12, 9 (pretty easy - 2 sets, 2 sets, unbroken)
Strict Ring Dips - 15, 9, 6 (not fun, scaled to just negatives for the last 2 rounds)

Then:
3 Giant Sets:
20-40 Second Handstand hold (in lockout)
14 Single Legged Kettlebell Romanian Deadlifts (7R + 7L)
20-40 Second Supinated Grip Active Hang
14 Single Arm Kettlebell Arnold Presses (7R + 7L)

16kg KB for the DLs, and 10-15-10 kg DB for the Arnold Presses.

Random programming gonna random program. It was still fun nonetheless. My body feels great with no evening/double sessions. When I start AtS, I might do short cardio straight after and then be done for the day. I guess it makes sense because an evening session cuts recovery time by half.

Crossfit - Strength

Squat: 102.5x5, 107.5x5x2
OHP: 52.5 x 5,5,4
Power Clean: 62.5x3x5

I didn't realize I had a 15kg bar and only had 102.5 in the first set, which flew up. My dreams of extended linear progression were dashed when I realized what was up. I could have definitely done OHP if I had more time; the entire session was a bit rushed. We were only getting 2 minutes rest. Power Cleans were easy.

I think I'm going to call it here. I've regained quite a bit of my strength and stalled on bench and OHP. I don't feel like grinding out squats to eek out more and wgaf about deadlifts. I've made good progress on once a week deadlifting, so that will happen with whatever programming I do. I'll go a bit nuts and go to crossfit on Monday, Wednesday, and Thursday, and then start AtS2.0 next weekend. I'm pretty excited.

I want to commit to this for 21 weeks (or a bit less because the last few weaks are peaking weeks I think) and really smash through my previous PRs. Goals are:

1. Injury free
2. S/B/P/D - 145/95/70/175 from 135/87.5/68/162.5 (maybe a bit ambitious because I'm not at those levels right now)
3. Maintain cardio and gymnastics
4. Get better at weightlifting since I'm terrible right now

Crossfit

Overhead Squat:
10 minutes to build to a heavy single

50, 55, 60, 65

AMRAP 3:
200 Meter Row
15 Lateral Barbell Burpees
Max Overhead Squats (35/25kg)
Rest 3 Minutes

AMRAP 3:
200 Meter Row
12 Lateral Barbell Burpees
Max Overhead Squats (42.5/30kg)
Rest 3 Minutes

AMRAP 3:
200 Meter Row
9 Lateral Barbell Burpees
Max Overhead Squats (52.5/37.5kg)
Rest 3 Minutes

AMRAP 3:
200 Meter Row
6 Lateral Barbell Burpees
Max Overhead Squats (60/42.5kg)

Scaled to 25/30/35/40 and did 74 reps (26,16,14,18)

The 65kg OHS was not a 1RM, it was a heavyish single. I definitely can do 70 and possibly 75. The metcon was a fun one. I figured out in the last round that it's easier to just go up and down like a madman, rather than pacing it like I did in the first 3 rounds. It reduces the time under tension and you just get more reps done. I did 18 with 40kg and just 14 with 30kg! 6 less burpees, but still. I think I would have done probably 90 reps in total if I knew this from round 1. Fun day.

Crossfit

6 Sets on the 5:00
3-Position Squat Clean
1 Push Press
3-Position Squat Clean
1 Push Jerk
3-Position Squat Clean
1 Split Jerk
(No dropping the bar)

3-Position Squat Clean = 1 High Hang Clean + 1 Hang Clean + 1 Clean

40, 45, 50, 52.5, 55, 57.5f

This was such a cool session. Just weightlifting. I rushed the 3rd high hang clean on 57.5 and lost it forward. I should have rested a bit with the bar on my shoulders after the push jerk and taken my time. I also need to keep the bar closer to me, but it's hard to think about when you're tired. Grip and forearms were fried at the end. This complex looks a lot easier on paper than it actually is. 12 reps is a lot. Fun day.

Looks like fun.

Crossfit

15 minutes:
Build to a Heavy Set of 3 Weighted Pull-Ups
Build to a Heavy Set of 3 Weighted Ring Dips

Pull-Ups: 10x3, 15x3, 20x3
Ring Dips: 5x3, 10x3, 12.5x3

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
[Climb By 3 Reps Each Round]

RX - 3+7

----------------

Weighted pull ups are a PR. I've never done even a single pull up with 20kg. I did 3 and it was RPE 8. So potentially 20x5 is pretty nice and decent gains from all the pulling during lockdown. My ring dips and bench are really struggling, it's time to address that.

The metcon went as I expected. I hit a wall with dips in the round of 9 and just had to start doing singles. I got a new rope that's a preset length based on my height, and I struggled doing double unders. I think it's good for me in the long term to use it since it forces me to use good form and keep my arms close. The DUs didn't matter anyway in this metcon since it was all about the dips for me. I went home and did a few with better form and I think I will get used to the rope.

Rest day tomorrow, then ATS2!

It really was. Today was great as well, lots of gymnastics and cardio. The trouble with our programming is that the next 3 days are basically only cardio. It's made for the general population who want to just show up and get fitter. I would probably lose strength and beat myself into the ground if I just did this programming 5 days a week. I like my schedule for now - 3 ATS per week, and 2 crossfit sessions. I can pick the ones that complement the lifting or that work on my weaknesses or just look fun.

Sounds good. Congrats on the PR!

Weight




First black line is lockdown, where I just ate whatever. I was then forced to cut before reaching the 2nd line, which was the 2k race. I then ate whatever until the third line, where I looked fat and am cutting again. I think I look okay now, but will probably eat at maintenance/slight deficit, until I don't make strength gains. I'll then increase my calories. It's pretty crazy how much of a difference 2kg makes on my current frame. Perhaps it is mental and I always look the same. I do think I want to be at 77ish at the end of 14-17 weeks of this program, so that I can make some proper gains.

ATS2

This will be a whole lot of nonsense if you're not familiar with ATS, but I thought I would write it down so I can come back to it later.

Day 1:
Squat - TM 127.5 - Last set RIR
OHP - TM 62.5 - Reps to failure
Power Snatch - TM 57.5 - Last set RIR, but modified to have 1 fewer rep per set
Weighted Pullups - Set increase then rep increase, 3-4 sets, 4-6 reps

Day 2:
Bench Press - TM 77.5 - Reps to failure
Front Squat - TM 100 - hypertrophy (low TM because the template is brutal), aux lift
Power Clean - TM 85 - Last set RIR, but modified to have 1 fewer rep per set
Pull ups - Rep increase, 3-5 sets, will start at 7 reps

Day 3:
Deadlift - TM 145 - Last set RIR, with only 3 sets and smaller TM increases because **** deadlifts
Incline Bench - TM 70 - hypertrophy, low TM, aux lift
Paused Squat - TM 120 - Last set RIR, aux lift
DB Rows - Classic overload, 3 sets of 10

Thanks, Rich!

ATS2 - W1D1

Squat: 90x5x5 (RIR - 7?) (Last set)
OHP: 45x5x4, 45xAMRAP=11
Power Snatch: 40x4x5 (3rd set)
Weighted pull-ups: 10x4x3

I've been itching to start this and day 1 did not disappoint. Squats were actually a bit of a joke with how easy they were, and I chose a 127.5 TM. I entered 7 RIR for the last set and TM is up to 130.05. As per xuk and rich's orders, I tried to think knees out and hips back and they look better with the eye test.

OHP was fine, target was 10 for the last set, so TM goes up a little (62.5 to 62.81)

Power Snatches were fine too. But looking at the videos, I am definitely looping the bar out from the hips. I am going to try and keep the bar closer to me. TM up slightly as well.

Weighted pull ups were pretty easy. 4 sets of 4 next week. My bicep tendonitis were showing up at this point - perhaps OHP, snatches, and pull ups are too much for it. I'll move weighted pull ups to deadlift day and move DB rows to today.

It was around 65 minutes including warm up, which is less than I thought it would be given 18 working sets. Solid start, can't wait for the next session.

Those quads are poppin bro. But upperbody (especially chest) looks a bit soft/lacking.

The squats definitely look improved. I can't tell much about the knees from that angle, but your hips are clearly further back. I'd keep at that. Just think you're sitting back, not down.

You have a nice Rogue squat rack but just use it to hold the bar in place. I recommend using the safety bars.

Crossfit

EMOM 10
Odd min: 30 sec Active hang
Even min: 30 Sec Handstand walk drill (walk around a box)

This was fine, not too hard.

Metcon: (20 minute cap)

3 Rounds:
3 Burpee Box Jumps (24")
6 Kettlebell Goblet Squats (32kg)
9 Deadlifts (70kg)

50/35 Calorie Row/Ski/Bike

3 Rounds:
3 Burpee Box Jumps (24")
6 Kettlebell Goblet Squats (32kg)
9 Deadlifts (70kg)

50/35 Calorie Row/Ski/Bike

3 Rounds:
3 Burpee Box Jumps (24")
6 Kettlebell Goblet Squats (32kg)
9 Deadlifts (70kg)

I got in a bit late and got one of the lanes with a bike. My bike is worse cal for cal than my rowing, so I scaled to 40 cals, 50kg DL, and 24kg goblet squats. I finished in 18:10. I scaled this perfectly. I didn't break anything and didn't rest much at all. The bike was done at a moderate pace (3:40 for the first one, and 4:15 for the second). I had enough left to pick up the pace for the last 3 rounds and then lie on the floor. Solid cardio session with 81 deadlifts! I enjoyed it. I'm liking my schedule more and more of 3 strength + 2 crossfit. If I pick crossfit sessions that are cardio/WL based, I hope I can maintain my cardio and improve my WL.


Story of my life, and even truer now post lockdown. Good eye!

Thanks! The true test will be at heavier weights. I don't really understand the second part. Do you want me not to step away from the rack? We don't have safety bars at my crossfit gym, and what I do is what everybody does. If I have to fail a squat, I'll just dump it out back. These weights were really light anyway.

Yes, I was referring to the safety arms (or the last thereof). It's too bad they spent the money on nice Rogue equipment but don't have the safety arms available for people who want to use them. But, that's not on you, of course.

Meh, don't see the need for safety bars on squats, super easy to bail if you're not an idiot

ATS - W1D2

Bench Press: 55x5x4, 55xAMRAP=14
Front Squat: 65x12x3, 65xAMRAP=16 (1st set)
Power Clean: 55x4x5 (2nd set)
DB Rows: 20x10, 22x10x3 (each side)

Great session. I guess my bench press TM was too low, because I probably could have eeked out 1 or 2 more reps. The target was 10, so my TM goes from 77.5 to 79.05. The working sets were easy and I rested only around 90 seconds.

Front squats OTOH were absolutely brutal. I was expecting it, but oh boy. I rested a good 3-4 minutes between sets. The target was 15 and when I did the 16th rep and my back rounded just a little, I used that as an excuse to stop. I'm sure I could have done 20+, but that would just make the next session harder with a higher TM! I kept thinking elbows up, but it looks like I drop them immediately as I start the rep. I noticed that just now, so that should hopefully be easy to correct. It's like a trigger - start the rep, drop the elbows. Not good.

I was dreading power cleans after the front squat damage. But the timing was perfect - I ended the squats just as the gym was closed for the hourly 10 minute cleaning. The rest was much needed and the sets were pretty easy. I think I did a better job of keeping the bar close and getting my elbows up quicker.

DB Rows were really easy. I think I started too light.

Crossfit

Warm up + rowing technique drills

AMRAP 5:
60 Alternate Lunges
120 Mountain Climbers
Max Calorie Row/Ski/Bike in Time Remaining
Rest 5 Minutes

AMRAP 5:
40 Single Dumbbell Front Rack Alternate Lunges (22.5/15kg)
120 Mountain Climbers
Max Calorie Row/Ski/Bike in Time Remaining
Rest 5 Minutes

AMRAP 5:
20 Double Dumbbell Front Rack Alternate Lunges (22.5/15kg)
120 Mountain Climbers
Max Calorie Row/Ski/Bike in Time Remaining

We could only use single DBs because of covid and lanes, so my scores were:
AMRAP1 - 42 cals, RX
AMRAP2 - 37 cals, single 17.5kg DB
AMRAP3 - 42 cals, single 25kg DB

Pretty fun workout and I gave it maybe 95%, so a good honest cardio day. I thought the programming was good today, the lunges in all 3 parts were difficult enough, mountain climbers were a mental challenge to not stop, and then sell yourself on the rower. I'm feeling it in my legs and glutes. I weighed 74.0 today, down from a high of 76.5 a month ago. Those are the two extreme readings though and I always lose a bunch of weight when I start a cut. I need to eat more, which will not be a problem whatsoever.

ATS2 - W1D3

Deadlift - 102.5x5x3 (1st set)
Incline Bench: 45x12x3, 45xAMRAP=14
Paused Squat: 72.5x7x5 (3rd set)
Pull ups: 3x7 (120s rest)
Curls: yes

Another good session. I realized something yesterday after watching my power clean video. I googled jumping forward reasons and figured out that my setup was too forward. I remembered cha repeatedly telling me this and pulling his hair out, but it finally clicked. I really tried to sit back.

Incline bench was hard. No laughing at my baby weights. It's the first time I've done this in maybe 8 years. I can tell that this is going to be super useful and my bench is going to explode from non existent to pathetic. Target for AMRAP set was 15, so my conservative TM goes down! I even had a 10 minute break between sets 2 and 3 due to gym cleaning. LOL.

Paused squats were paused. And squats. They were definitely harder than they looked on paper, but plenty of RIR. A bit of cardio and just grunt work getting through them.

I could probably do 3x10-11 for pull ups with more rest, but I decided to start low and stick to strict 120s rest and progress when I can. RPE 8, so 4x7 next.



Week 1 done, TM going up everywhere except for incline bench. I love this program so far.

Going to disagree a bit here. I think the reason you are jumping forward is because you are not finishing your pull properly (in other words: cutting your pull short, not reaching full extension).

Also, I would be very hesitant with applying deadlift advice from a powerlifter to your weightlifting. They are two very different lifts with very different optimal technique.

I wrote that pretty fast and wasn't really clear. I applied cha's advice to my deadlifts. But also what cha said was true for my weightlifting - I recorded my starting position and it seems to be forward. Consensus seems to be arms vertical and shoulders slightly ahead of the bar. I think I'm definitely forward of that. It has to do with how I'm hinging. I do the first bit correctly, but when I can't hinge anymore, I sort of bring my knees forward and my weight goes forward. This applies to deadlifts and WL, hence why I said all that.

I agree that I'm not finishing my 2nd pull, but I think that is because of my starting position. I could be wrong. In my next session, I'm going to try and get into a good starting position with my arms vertical and see if I still jump forward. If I do, then you're definitely correct.

You can see in my power cleans and deadlifts, when I straighten my back and think chest up, my knees travel forward and kicks the bar forward. Renton probably pulled his hair out as well and mentioned that numerous times here. I just figured out that I can stop doing that by lowering my hips a little. That seems to get my weight more neutral and not forward.

I think I've figured it out. At some point before lockdown, I started using my deadlift setup to get into my clean and snatch starting position. After some googling, it seems like you need your hips lower for WL when compared to deadlifts. It does look like my hips are too high with WL. I'll try that next time and report back.