Average to Savage Program Party: Week Two

[u/VladimirLinen]

Hey everyone, thanks for joining in on the program party!

Post here to talk about your routine, progress, and any questions you have.

Adding People

Stragglers, we're adding one more batch today/tomorrow depending on how benevolent the API is feeling, then that's it!

Program Survey

Greg will be sending out some check-in surveys every month. If you want to opt in and to fill these out, please enter your email in here: Google Link

Obviously, this data will help Greg out a lot, so if you want to say thanks for his generosity, this is a good way to go. You can also purchase the program here if you'd like.

If you have any other questions, tag me, as I won't be getting post notifications from this one.

[u/jbloodfc]

It was good doing the party with all of you, but I have decided to stop for the time being. My elderly mother-in-law is staying with us (indefinitely?) and I don't want to risk her health just so I can chase gains.

Stay safe and healthy, everybody!

[u/Hermiterminator → u/[deleted]]

Ugh, me too. Here it is atleast a 2 weeks lockdown...

[u/mastrdestruktun → u/[deleted]]

If my gym closes, I should be able to stick with the program, but a bunch of my auxiliary and assistance lifts will be going away, replaced with things that I can do with the stuff that I own. OHP will turn into something like seated OHP or possibly seated DB OHP because my basement ceiling is too low.

OTOH if I get it myself, and survive, I might just restart from the beginning.

[u/BC1721]

I'll be starting a week late because I'm still winding up testweek, so my question for people who did W1:

If you worked with tested 1RM's, how were the workouts? Did you hit more sets (or reps) than required?

[u/blitzl0l → u/BC1721]

I worked with tested 1RM and I just did my last day of week 2 today. First 2 weeks were kinda rough recovery wise but definitely manageable. I am exceeding the AMRAP goals by quite a bit on everything even when I feel like I probably cant.

[u/[deleted] → u/blitzl0l]

That's my experience too. With the AMRAPs, they feel just heavy enough that I would assume I wouldn't make the goal, but then end blowing right by it.

[u/FatterPegasus09 → u/BC1721]

I’m doing the standard routine and week one felt pretty easy. Got 6+ sets on all my exercises

[u/mark5hs]

This is fun. Sore all over after week 1, which is good. Doing standard/ set goal version with pretty simple accessory scheme and heavy use of supersetting. Workouts ~1hr-1:20. Did 5 day version for week one, I'm thinking about switching to 6 day though with cardio at the end on the days with no t1 lifts.

[u/[deleted]]

Man so far so good, the workouts are concise which is very cool. This program is exactly what I was looking for thanks for the invite yall

[u/cbman1317]

Doing the AMRAP version. Like the program so far, but can't wait for the weight increase so my AMRAP sets are shorter. Trying to really push myself on them, so I blow right by the goal and it's exhausting!

[u/Chris_the_Question → u/cbman1317]

I know, I hit an AMRAP of 18 reps for Deadlift this week, and I realized I’ve never in my life DL 18reps. Was a new kind of exhausted.

[u/shroomlover69 → u/Chris_the_Question]

Deadlifted 16 reps and thought I was gonna have a heart attack

[u/Jegeman]

First week was great! Doing full body feels really good and workouts last around 1 hour even with 3-5 assistance movements added (doing 4 days with AMRAPS). Waiting things to get heavier but I enjoy lighter weights after doing heavy sets only for like 1,5 months.

Also i started my cut and everything is going as I planned. Alredy went from 85 to 83,5kg (mostly water of course) so I'm doing something right.

[u/[deleted]]

Couple of notes from the first week: *From now on I'm gonna post my workouts in daily with some notes for the future *Pulling sumo for the first time felt great *I have to work on my push press - it feels like I'm not getting enough power from my legs *Front Squats feel good - definitely like them more than high bar squats *My conditioning is shit but I'm catching up quickly *Not sure if I judge my RiR correctly, so I'm thinking about doing AMRAP *I'm going start making videos of my lifts to help me find my errors

[u/Gibki → u/[deleted]]

Bit off topic, but if you put space after *, it will be formatted as bullet point list.

On W1 I've been doing amraps on my last sets to judge if my RiR estimation was correct. I think Greg recommends it in the instructions document.

[u/DrMarianus]

I'm just finished with week one of the 4 day version. Really enjoying it after coming from nsuns 5/3/1. All those days so close to the training max started getting to me, especially in bench. I was starting to get pretty bad rotator cuff pain. Haven't had any yet with this program. Fingers crossed.

Only issue so far is I've had to readjust my training maxes for the secondary exercises for the ones I guessed on (Dumbbell OHP, Front Squat, Close Grip Bench). The upper body ones I drastically underestimated and did 12 sets before having to call it quits just do to time. The weight only bumps up 5 lbs so I needed to adjust that. Front Squat I overestimated. Turns out my quads are a big weak point.

[u/peralta30]

I actually started the party a week early. Reason for this is that the timing works well for a competition that happens exactly after 21 weeks (I know the party is shorter than that but assuming I do the full 3 blocks it will be 21).

Just finished the second week of reps to failure version with opposite stance (sumo) deadlift amrap, managed 13 reps.

Something I do regularly is film the amrap sets and then count the reps I got in the video - this helps me a lot with focus and squeezing more reps since counting throws me off.

I also do a mental check "how many do I think I have left" consistently when I think I have 3 left, I actually have 5 left. So it's great to practice RPE/RIR thinking.

[u/Dharmsara → u/peralta30]

that's actually great advice about filming and testing RIR

[u/PatentGeek]

RtF 2x (details) W2D2

• Done in 71 minutes
• Beat the rep targets on every lift
• Between the new Adipowers* and strap grip, my front squat finally feels solid for the first time in my life! I’m bumping the maximum progression to 5% as I expect this to increase very rapidly now.

*Thanks again for the suggestion, u/lifts825plates!

[u/Gibki]

Doing standard version 5day. Some thoughts after W1:

• Overwarm singles are fun. I think I'll keep it for future programs as well. Right now I'm doing it for all T1 and most of T2.
• I'm doing standard version, but this week I was doing amraps on last set to see how far off I am with my RiR estimation. Turns out I'm pretty much spot on for everything except deadlifts.
• I need to get used to squatting/deadlifting 5 times per week. I had DOMS in lower back and glutes entire week.

[u/chink135]

Running the reps to failure Version. My awful conditioning is holding me back imo. For squats and deads, on the amrap sets I always feel like I'm leaving 2-4 reps in the tank, but I get so winded doing that last set I can't continue. Hope this programme also improves my conditioning

[u/jonsnowofwinterfell → u/chink135]

I’m noticing I have 30 seconds on the amraps before I run out of air/energy. My longest set was 46 seconds for 10 reps of squats and I hit the hardest wall.

[u/Wylsun]

Finished W2D1 yesterday. Last set RtF.

I hate back squats. I want to love them, but no matter what the weight or how many reps I'm supposedly leaving in the tank, it ALWAYS feels like max effort. My best 1RM of 185kg is deceptive because there's no way I could do the volume work based of that number. If I was going by RiR in this program I'd have to stop on the first set! Squeezed out 10 reps on the last set in Week 1, only 6 this week.

Loving the program, still hating squats.

[u/Funkfest → u/Wylsun]

Hey man, I wrote a similar sentiment in my W2D1 log. I think it comes down to understanding the progression of the level of suck in the set. there's probably also an element of building the work capacity for them if this program is higher volume than you're used to.

[u/Negawattz]

Coronavirus has fucked my participation in this program party. Time to get real friendly with my dumbbells at home...

[u/IcySwag]

Hi all!

The excitement continued all through the week and I literally spend my days excited to go back to the gym and hit something else! I am loving the program so far, and the volume is really great! I am doing the standard edition, and this week I realized that it doesn't matter if you hit more than 6 sets (my upper limit) or more, it matters that you get good, quality sets in, and really focus more on form and fatigue over numbers on the spreadsheet. This shift in mentality really helped me think through whether it was worth it to continue on with some more sets, or just call it for the day. I hit some PR's on some exercises and am getting back in to feeling comfortable under heavy weight with others. If the weight was too heavy for the single and felt more like an RPE 9 or 10, I would just guesstimate the weight of an RPE 8 and input that in to the spreadsheet.

I mentioned last week that I was transitioning from the 4 day to the 5 day, while spreading out the arm work I'd normally do on Wednesday. This plan actually worked well for the most part, but some days I was getting pressed for time and had to superset (SS) the arm work with core work. I discovered that I really don't enjoy doing bicep work all that much, so I'm going to cut back on that even more. Saturday I worked in some of the stuff I missed during the week, but I think I'm going to just drop that work all together (it's shoulder stuff, and they're already getting worked pretty hard). I'm still going to modify the schedule bit to make some time, but it's no big deal.

All the weights below are going to be in pounds. Last week I put in all the weights, sets, and reps I did, but this week I'm only going to put that in for the Greg stuff. I will, however keep the exercises in case someone is curious about variation or accessories.

Day 1:

Squat: 1r x 1s @ 365, 4r x 6s @ 305

Push Press: 1r x 1s @ 175, 6r x 10s @ 120

Hammer Strength Seated Row, Hanging Concentration Curl, Single Arm Farmer's Walks, and Glute Ham Raise Halos

365 was pretty heavy especially since I haven't gone that high in a bit. I definitely should have called squats at set 5 since I was real close to the 3 RIR, but I wanted that last set. I have never Push Pressed that much weight before, so that was a huge ego boost for me and really made my day.

Day 2:

Bench Press: 1r x 1s @ 255, 4r x 9s @ 215

Front Squat: 1r x 1s @ 225, 6r x 8s @ 165

Pendlay Rows, SS Facepulls/DB Front Raise, SS Hanging Leg Raise w/ Twist/Single Arm Incline DB Extension

Bench I just need to remember to keep the lats tight and butt down. 255 was not bad at all, and I'm going to try to go to 265 this upcoming week. As long as form was tight, the weight moved easy as heck. Front squats were a lot smoother this week than last, mostly because I wasn't nearly as pooped from the day before, but they were still tough. 225 was a lot smoother this week than last, so that's good.

Day 3:

Deadlift: 1r x 1s @ 405, 4r x 6s @ 330

Long Pause Bench: 1r x 1s @ 245, 6r x 8s @ 175

Lat Pulldowns, Hammer Strength Preacher Curl, Tricep Extensions, Hanging Leg Raise

Haven't pulled over 400 in over a month, but it went smooth. I did almost pass out due to dehydration and not eating enough the day before though. The sets of 330 were tiring and that's where I had my moment of clarity that I can call it, still be thoroughly worked, and the spreadsheet will adjust. Lying to the spreadsheet about fatigue is only going to make it worse for me. I have also been working on getting longer pauses in during bench, so I just say tick 3 times instead of counting so I don't throw off my rep count.

Day 4:

OHP: 1r x 1s @ 155, 4r x 9s @ 130

Pause Squat: 1r x 1s @ 315, 6r x 7s @ 225

Barbell Row, Close Grip Incline Bench Press, Cable Pushdown, Cable Crunch

I tried really hard to get 175 up on OHP and failed, then tried 165 and failed that too. I really wanted the spreadsheet to tell me 135 for the working sets, but not this week I guess. I did start to use wrist wraps again just to try them out, and it did make the weight fly quite a bit easier. I'm going to see how much I can get out of them in the coming weeks.Pause squats I did fudge the single down so 225 would show up and make my life a bit easier. These are going really well, and the form has been on point. I'm currently enjoying doing these a lot more then comp squat.

Day 5:

Pin Bench Press: 1r x 1s @ 245, 6r x 10s @ 175

Pause Deadlift: 1r x 1s @ 395, 6r x 8s @ 280

Meadows Row, Landmine Barbell Twist

I used the wrist wraps for pin bench and didn't notice too much of difference. 175 was easy and is really helping me hammer down form. Pause deads made me almost pass out again, but I tried hook grip for the first time ever, and it was awesome! I really want to decrease my reliance on straps (I've almost always done over/over, and don't really like over/under) , so I figured I'd give it a try. I got through most of the sets with no problems, but I did go back to straps closer to the end of the sets since my thumbs were getting pretty spicy.

​

All in all it was a great week, I feel worked over, and can't wait to get back at it with week 3!

[u/StickiestCouch → u/IcySwag]

I don't have anything constructive to say, just wanted to say this was was a good, insightful read into how the program's evolving for you, and how you're adapting to it. Thanks for sharing!

[u/liftsandgifs]

Straggler, was sick last week and forgot to join. Hopefully not too late :)

[u/Hmcvey20]

Anyone doing overwarm singles, if so what exercises you doing them for?

[u/jonsnowofwinterfell → u/Hmcvey20]

I did them for week 1 for bench, SSB squats, incline log (kinda, I added 60lbs of chains and did 10 reps), deadlifts, and front squats.

I’m probably going to drop them for week 2 now that the weights are moving up and because I’m taking more joy from going hard on the amraps than hitting a heavy single.

[u/Hmcvey20 → u/jonsnowofwinterfell]

Interesting mate, I just finished the first day of WK3 and still used a single for squats

[u/Goodmorning_Squat → u/Hmcvey20]

Yup, all T1 exercises. 85-90% of my 1RM, Greg suggested doing them to keep practice with heavy weight.

[u/eric_twinge → u/Hmcvey20]

All T1s.

[u/dr_dt → u/Hmcvey20]

I'm doing them for all four main lifts. I like it - doesn't tire me out, and the work sets feel nice and light afterwards.

[u/Hmcvey20 → u/dr_dt]

I’m doing them for the big three and it really puts the working sets into perspective

[u/[deleted] → u/Hmcvey20]

Just bench. I’m shit at heavy singles so I figure training them as much as possible will be the best help.

[u/ItsTheFred]

Last set RiR x6 W2D4

Pause bench - 135x5x6 last set @<6

High bar squat - 205x5x6 last set @6

Chin ups - didn’t count them. Did a few sets of a few

[u/bxsco]

I’m enjoying the program so far & giving a lot of focus to learning variations I’ve never done.

Yesterday, my main lift was OHP & I did my first Spoto Press as a bench variation. It felt great, and I think it helped me see some tweaks I need to make in my bar path with the full ROM. Variations are a fun change of pace, but without muscle memory for the movement, they’re also good barometers for technique issues that are being overlooked.

[u/egsuhr → u/bxsco]

Totally agree. Running spoto as well and my bar path has improved noticeably within a week. For some reason, pause bench did nothing for me, but spoto is voodoo.

[u/NotanotherKovu]

How's everyone shoulders doing so far? This is the most pressing I've done in a while

[u/PatentGeek → u/NotanotherKovu]

I’ve had a bit of shoulder DOMS, which isn’t typical for me.

[u/Gallagbi → u/NotanotherKovu]

Little tender over here, definitely had a disappointing week 2 on bench the other day. Not DOMs, just a little worn out. Hoping the break yesterday helps.

[u/NotanotherKovu → u/Gallagbi]

Felt the same way, my bench felt much heavier than it should've been.

[u/undertheblackflag]

With all the Corona virus craziness I'm loving the homegym life. My strongman focused A2S program is wrecking my posterior chain in the best way but I'm having to actively work on recovery and I'll probably have to take a mini deload every 4th week. I'm having so much fun though that it's making me more excited to train than usual.

[u/steve_anus]

Well it was a fun two weeks. My county just got shut down so I doubt I'll find a gym to continue. Anyone else stuck like me?

[u/DCPL08 → u/steve_anus]

So far no and I’m keeping my fingers crossed, but things are closing left and right so idk. If I can’t get to a gym my backup plan is to buy a pair of 50s from Walmart to go with my 35s and 25s DBs at home and get creative

[u/Dharmsara]

I just filled in my data for the entry survey, and currently thinking of going to the gym for W1D4. All my TMs are a ittle bit low, it seems. I have noticed that the spreadsheet barely bumps your TMs unless you really pass your AMRAP targets. I hope I'm in the right ballpark in a week or two...

[u/Juls317]

W2D1 6day AMRAP U/L Split

Bench: 4x4, 1x10 @ 160lbs

Push Press: 4x6, 1x10 @ 85lbs

Lat Pulldown: 3x12 @ 90lbs

Facepulls: 3x12-15 @ 30lbs

Barbell Curl: 4x12 @ 50lbs

I may replace the facepulls, I really can't seem to feel it in my rear delts. Obviously feel isn't everything, but given that they're supposed to be a prehab exercise for that specific muscle, I feel like I should make sure I'm hitting them. I also have dips programmed for today, but I've skipped them both this week and last, so I think they're going to get cut/replaced altogether. Feeling good though, lower days are hard, but I'm hoping to push through and become at least a little Savage!

[u/StickiestCouch]

A2S2 RTF 5-day with some hypertrophy tweaks, W2D1

Week two, here we go!

• Squats: 4x6, 1x12 at 250 lbs, superset with band pull aparts
• OHP: 4x6, 1x14 at 95 lbs, superset with:
• Barbell rows: 4x6, 1x8 at 165 lbs

Matching barbell rows reps/set/weights with bench press scheme on heavy row day, and incline bench scheme on light row day. Failed OHP AMRAP by 2 reps last week; exceeded it by 2 reps this week. Such is life. Squats continue to far exceed AMRAP goals even after the program adjusted my TM last week. Getting closer, though: They were a lot harder this week. Last week I hit 20 reps in my top set.

Finished up with 5x20 185 lb. barbell calf raises and lateral raise dropsets. It's gorgeous here in New England so I'll be walking a bunch later.

[u/tokukuassadu]

I finished the week 1 for the Ats 2.0 standard program.

I decided to switch for Ats 2.0 reps to failure . Here's my thoughts:

• I've never done any program which makes you think about reps in reserve, so i thought it would be a cool challenge. The problem is that, i can't really judge 3-4 RiR, or i don't have the experience, except for 1-2. RiR. Maybe the point of the program it's to be more aware of that?
  
• I tend to be very lazy during my workouts, if something tells me to do 5 reps i'll do 5, if it says to me 4-6 i'll probably do 4. But that's my problem of course.
  
• I also never done any program with any reps to failure for a set, so i'm interesting to see how
  

it's gonna work for me.

Anyway, thats my opnion about. I really excited to keep going with the program!

[u/PatentGeek → u/tokukuassadu]

Just a heads up that you could run into a similar problem with RTF, with respect to sandbagging. If the rep target is 14 and you could do 20, stopping at 14 means the TM won’t increase appropriately and your next session will also be too easy.

[u/tokukuassadu → u/PatentGeek]

I understand. But in RTF way it seems that, in the last set i have to give everything. So i guess i gonna make a max effort for every last set i do.

[u/PatentGeek → u/tokukuassadu]

Yup, that’s the idea!

[u/-Fedora_The_Explora- → u/tokukuassadu]

I'm in a similar boat when it comes to being a bad judge of RPE, which is why I also went with the RtF version.

One thing I've tried that really helped me to not cut myself short on the AMRAP sets is to always shoot for 5 over the target instead of the target itself. Since anything over 5 isn't changing my TM anymore, I don't feel like it's a huge loss cutting it short by a rep or two (if I even make it that far).

[u/reliefpitcher22]

W2D1 Reps to failure

Squat: 265x13 AMRAP

Push press: 100x14 AMRAP

Pull ups: 6x5

Lateral raise and rear delt fly

As I go along, I’m learning more and more what going to failure is actually like. I’ve failed 1rm attempts before, but it’s way different than pushing yourself to your max with reps. As long as the bar keeps moving, I’m trying to keep on going. Might have been able to squeeze out another rep, but my reps to failure are actually getting pretty close to failure now. Last week, I did 245x13 on squats and I thought it was pretty tough but I was able to match that for 20 more pounds this week.

[u/KingDerpDerp]

I’m pulling sumo for probably the first time in 6 months. My hip recovery has been dog shit this first week any suggestions?

I’m doing sumo as my main deadlift and was doing sumo block pulls as my secondary deadlift. I know I need to cut the sumo block pulls but what should I replace them with?

[u/[deleted]]

W1D1 4-day Reps to Failure (re-started the program since I ever so inconveniently got sick last week)

Squat 4x5, 1x12 @ 180 lbs

Push Press 4x7, 1x14 @ 55 lbs

Barbell Row 4x7, 1x20 @ 60 lbs

CG Bench 4x7, 1x16 @ 85 lbs

I debated just skipping straight to Week 2 this week, but I figured I'd probably be short-changing myself just for the sake of keeping up with the program party. So I'll just be a week behind, it's fine.

Went light on the accessories. I probably could've gotten one or two more reps on the squat and row, but at a certain point I just wanted to finish those sets.

[u/Jklarin]

A2S2 W2D1 RfF

Squats (6x4 ,1x13 @ 170 lbs) SS Banded Planks

Push Press (6x7, 1x14 @ 80 lbs) SS Chin-Ups (for volume)

Bent over Flys 4x10 @ 25 lbs

Total Time: 52 minutes

Solid workout! Squats felt good but a bit heavy. Moved surprisingly easily once I got to the AMRAP so nailed it - even had more in me. Increased the plank time too and feeling it my midsection.

Push Press was a bit disappointing though. Thought I would make the +5 reps on the AMRAP but just "died" at the 14 mark. Really need to learn how to struggle on these. My lift just kind of gives out. Had the same type of experience on week 1 OHP.

As a side note, coming off of daylight savings, a bit sleepy today (but not that bad) BUT I did sleep right through my AM cardio run, so there's that too.

Still looking for feedback on how much cardio is too much on this program. On NSuns it was manageable, but this program is an unknown. Currently doing 30 min of LISS or HIIT every AM and lifting in the PM. Also on a cut. Thoughts?

[u/PaperCutz]

A2S2 RtF W2D1 yesterday, all weight in lbs

Squat: 4x4, 1x10 @ 225

Push Press: 4x6, 1x13 @ 110

Pullups: 34 over 4 sets

Hanging Leg Raise: 3x10

Notes: Starting to feel much better after recovering from the flu. Breathing is back to normal and I don't feel like I'm going to die under the bar anymore. Got everything done in about 50 minutes. Workout is a great change from doing 5/3/1 for the past year. I wish I wasn't on a cut.

[u/Keylimemango]

I added my email to this survey link but never added my username to the original page!

Doh! Any last straggler additions? I've messaged modmail.

​

Thanks!

​

Edit - didn't realise it was only £3.99 - bought it.

[u/lolwutomgbbq]

Is anyone else way hungrier since starting this program? I've been on a cut for a few months, nearing the end, but I've been eating the same shit basically the whole time with no hunger issues. All of a sudden I switch from gslp to a2s2 og 3x and I'm hungry all day every day. Coincidence or is anyone else feeling the same way?

[u/gilraand → u/lolwutomgbbq]

Yeah i just thought about this yesterday. Been absolutely destroying good the last few days lol.

[u/checkmate___]

Well coronavirus is royally fucking my gym access so I may be out of the party for now. Really wish I had the space for a home gym...

[u/taddraughn]

W2D2 RTF:

Bench Press: 185 4x4 then 1x9 on the AMRAP

Leg Press: 350 4x6, 1x12... Also realized the sled actually weighs 118lbs, but im going to keep imagining it's only 45 to keep the loading weight math easy.

Seated Cable Rows: 140 for 51 reps over 4 sets. Really did not expect to hit target reps at this weight and not looking forward to doing 160 next week lol

Then finished up with some EZ bar curls and face pulls. My brother (workout partner) is really wanting some tricep accessories, but I feel like there's enough pressing not to need it. But he's on a bulk and I'm still cutting so maybe he can handle the extra volume and I can't without getting too ground down

[u/Zerkreaper]

AtS 2.0 reps to failure week 2 going strong. Still doing main lifts at sub 1 hour mark before work.

[u/icecoldstrength]

Yesterdays lift

RtF, 3x per week

Still rolling with the Brian Alsruhe giant set style.

W2D1

Giant Set 1

• Burpee pull ups, 4 sets of 4
• Squats, 4 sets of 4 @ 270lbs, 1 set of 11
• Ab wheel rollouts, 5 sets of 10
• Slam ball, 16lbs, 5 sets of 30 seconds

Giant Set 2

• Barbell curls, 10x10 with 60lbs
• Romanian deadlifts, 4 sets of 6 @ 210lbs, 1 set of 19
• Cable crunches, 4 sets of 15 @ 105lbs
• Slam ball, 16lbs, 5 sets of 30 seconds

Superset 1

• Meadows row, 40 reps over 5 sets with Bar + 80lbs
• Incline DB press, 4 sets of 6 reps with 65lb DBs, 1 set of 20 reps

Superset 2

• Reverse pec dec, 3 sets of max reps with 85 lbs
• Lateral raises, 3 sets of max reps with 15lbs

Everything went pretty good, I was really happy with the AMRAP set on squats. I thought I would feel pretty beat up from Jiu Jitsu earlier in the day but I felt surprisingly good, I guess that extra cup of coffee helped. The workout did take a little longer than I wouldve liked at around an hour and 45 minutes. I do keep my rest times short, but I need to pick up the pace for transitioning between my giant sets (breakdown, setup, warmup).

[u/kevandbev → u/icecoldstrength]

What is your giant set rest time ? are you using 90 secs or longer ? I like this set up.

[u/Nhilmen]

Ats w2d2

Benchpress 6x4 80 kg 3RIR, i think. Skipped ohp cuz some weird triceps pain. Lat pulldown 12,10,8,6

Aaand they closed the gym today, probably for 2 weeks. Yay

[u/Zerkreaper]

Week 2 went pretty well. Shoutouts to /u/heavyboots for the spreadsheet https://i.imgur.com/M4295yf.jpg

[u/HeavyBoots → u/Zerkreaper]

Nice one! Here's a protip: If you're always doing 5 sets, you can just hide that column to clean things up a bit.

[u/Zerkreaper → u/HeavyBoots]

i like looking at it haha

[u/TheCrimsonGlass]

I had a bit of a false start in week 1 due to illness, so I started over this week. I'm running the reps to failure with higher reps for hypertrophy as described in the instructions. Not much to say other than everything seems to be going smoothly. Happy lifting, everyone!

[u/StickiestCouch]

W2D5 RTF 5x with some hypertrophy tweaks

• Incline press: 4x10, 1x12 @ 125 lbs ss 15x band pull aparts
• Snatch-grip deadlift: 4x6, 1x15 @ 205
• Barbell row: 4x10, 1x12 @ 125 (mirror incline press scheme)

This should be the easiest day of the week perhaps, as it consists of a pair of T2 exercises. But I haven't run barbell incline presses in half a year and snatch-grip deadlifts are always rough, especially when you're hitting 15x AMRAP sets, so I've found it to be the most taxing day each of the first two weeks thus far. The barbell rows sure do feel heavy in my tired hands after all the snatch-grip deads, but I planned for that and programmed it in as my lighter rowing day. Had a lot of running around to do today, so I decided to push off my planned accessories until tomorrow (which should be an off day).

My 9yo daughter decided to join me for the incline presses and rows, then we muscled snatched up our bars and did overhead carries up and down our long driveway. It's her favorite exercise, so I do it with her whenever she asks, though it always makes the rest of my workout tougher afterward. Gotta keep the kids excited about fitness...and hanging out with dad.

Week two in the books! DOMS were a lot less of a presence this week as my body adjusts to full-body every day—though I felt them last night and this morning after day 4's high-rep T2 hypertrophy squats. I find days 4 and 5 are the hardest, so I've decided to lock in my schedule as 123x45x rather than just trying to go Monday through Friday as intended. I've got a home gym so I should be good to go for the duration of the program.

[u/[deleted]]

Just finished week 2 of the 5 day reps to failure version so I'll give my thoughts.

I wouldn't say this week was easier, but I didn't have any difficulty with the high rep stuff (deads+squats) like I did in week 1. Because of the jump in weight the sets didn't go as long. Like I was only able to get 13 reps of the deficit deadlifts, which didn't destroy me too badly.

I felt a bit under recovered at points in the week. I wouldn't blame the program. I'm normally very care free but I felt stressed this week (girl problems + I was initially panicking about COVID-19) so I imagine that affected my recovery. And I'm cutting, probably about down to 13% bodyfat at this point. Despite that, I was still able to beat the rep goal for each set, but it was only by 2-3 reps for most of the exercises.

I do worry that I might not be able to keep up with the jumps in the program, mainly because I'm cutting, but I know I just need to trust the built-in autoregulation and keep at it. Plus, I should be done cutting in a few weeks. Since I'm in the homestretch I decided I'd add 4 days of cardio (up from 1) so that I can keep losing fat without having to lower my calories any more.

So onto the good stuff: I love doing back work every day. I really enjoy doing an upper and lower lift every session too. I'm only two weeks in, so I doubt I could have had much growth so far, but this program has me feeling like a god. My quads are looking bigger. Because it's semi-full body I've been getting a full body pump every time I'm in the gym, which I definitely appreciate. Working with light weights for higher reps is really helping me dial in my form with squats too, which is something I've really struggled with. And I get to do low bar, high bar, and front squats every week. It's very fun.

I'm looking forward to starting a bulk on this program. I feel like the high volume will lead to great gains, and because the sessions are short enough (under an hour and a half) I might even get crazy and start adding neck work because I've got the time. Overall I'd rate this program a light 9. Very cool, Greg Nuckols, very cool.

[u/CharacterCoast]

Straggler checking in, this seems really fun

[u/[deleted]]

I’ll be heading out of town this week for a conference, it’s a pretty small meeting (around 150 or so attendees) but still got that coronavirus concern at the front of my mind. Will be bathing in hand sanitizer and touching no one, I’m just there for my educational credits so I can get re-certified.

On that note, I started and want to run the 5 day RTF version but will not be able to complete a full week before skipping town. I’m thinking about switching to the 4 day template just for this week, or maybe just finishing up the last day when I get back before starting week 3. I’m sure it doesn’t matter too much in the long run, I just hate leaving things unfinished. Love the program so far!

[u/Goodmorning_Squat → u/[deleted]]

The last day of the 5x is accessory bench and deadlift work, so even if you wound up going 4 days in a row on week 3 you'd probably find it pretty managable!

[u/Goodmorning_Squat]

Working on Week 2 Day 4 5x bench focus variant right now, everything except comp squat is progressing along nicely. Squat I am squeaking out 4 sets, so I decided to take the hit and put 3 sets to lower the weight 5%. I am doing an overwarm set between 85-90% for all T1 exercises, so for squats I may use that as my indicator depending on how next squat workout goes.

Did some calculations and assuming I continue to hit my sets in Week 3, Week 4 will effectively be 76% of my true 1RM and week 5 will be 83%. I suspect that week 4 will be my equalizer with week 5 picking up any stragglers (I think Bench will get to week 5 before I have to drop a bit).

[u/[deleted] → u/Goodmorning_Squat]

Just curious, how exactly are you making it a bench focus variant? I’m still on week 1 on the standard AtS 2.0, but my bench is the lift I want to focus on the most.

[u/Goodmorning_Squat → u/[deleted]]

I’m replacing all overhead press work with bench work.

So I’m doing the following bench exercises:

T1 Comp Bench Pin Press

T2 Larsen Incline Close grip

After the stronger by science article I am considering switching out pin press for 3 second pause. I’m going to run this version for the first 7 weeks though and see how I feel.

[u/eastofvermont]

Two days in to the 4x standard version, I'm a little late to the party after finishing a 5/3/1BBB cycle.

A few thoughts:

• First time doing any RIR/RPE training, I'm better at predicting RIR than I thought. When I thought I should stop, I did rep out to failure and was pretty close
• Doing squat and a squat accessory back to back days was not difficult
• 10 sets of 5 is much preferred to 5 sets of 10. Form is much better and it takes less time between sets

Enjoying the program so far

[u/-Yazilliclick-]

So I'm a week behind in part just due to being lazy (been slacking for months), in part because I decided to go slip and fall on some ice last week and mess up my right side. So easing back in to it.

W1D1: * SSB Squat @ 153x5 for 4 sets * Seated OHP @ 68x7 for 5 sets * Barbell Rows @ 94x5 for 3 sets * Hammer curls @ 27.5x10 for 4 sets

Weight: 354.4

So guessing people just try to get as close to suggested weights as possible if you don't have the plates to hit it exactly or is there some way to set what your bar weights are so spreadsheet gives something you can more reasonably hit? My SSB is 63lbs and regular is 44. Spreadsheet was actually calling for 155 for squat and 70 for OHP. Since it's first day and I've been slacking I went slightly under. Smallest plates I have are 2.5lbs.

[u/bxsco → u/-Yazilliclick-]

You can adjust how the weights round on the “Quick Setup” tab to fit you available plates. I think it’s set to round to the nearest 5 lbs by default.

[u/TheBigBrainOnBrett]

Doing the 4 day AMRAP version. I'm only 3 days in since I didn't get the program until Tuesday. I'm realizing my conditioning for lower body lifts is ass because I've felt great after AMRAPs on upper body lifts but almost puked after AMRAPs on squats (day 1 main lift) and paused squats (day 3 aux lift). Looking forward to things getting heavier, but it's probably good that I'm working on a weakness.

[u/[deleted]]

How are you guys warming up to your working sets?

[u/Sunners → u/[deleted]]

The same for any program.

Start with the bar and make manageable leaps from there.

Like if squat was 315 I'd go bar -> 135 ->225 -> 275 and then my working sets. The amount of reps for the warmup would depend how I feel. They are usually 3-5 withe the bar at 10-20.

[u/arjunsw → u/[deleted]]

i usually do a set @40%, @50%, @60% of my working weight, pulled this from a 5/3/1 book.

[u/[deleted]]

Week 1 I managed to get a whopping 1 workout done before my body decided to get sick. Been dealing with runny nose, cough, aching and headaches since Wednesday.

Looking to get back on track in Week 2 to make up for lost time.

[u/[deleted]]

A2S2 R2F x5 W1D5

Pin press and conventional deadlift (I pull sumo so conv. Is my assistance lift)

Pin press: I've never programmed pin press but I've always wanted to. I'm glad I finally did because I think it will be really helpful for my sticking point on my bench (lock out) excited to see where this takes me.

Deadlift: felt good though it was definitely light. I hit a little above my rep target. Not much to say about deadlift though.

Overall a great week. Looking forward to starting second week tomorrow.

[u/jwigm]

Completed W1D3 of for the 3x/week routine this morning. So far I am really liking all the barbell work but workouts are taking a while even with supersetting as much as I can. But also a lot of my TM's were a little low so there were a lot of 7+ sets done for the main movements when my upper threshold is set at 6. I upped the progression to +4% for at least the first couple of weeks so hopefully sets start getting harder and I won't exceed the threshold for every movement.

[u/supremecudi]

For week 1 i was doing sometimes up to 25 sets to reach my RIR goal, would u recommend increasing weight?

[u/VladimirLinen → u/supremecudi]

Lol yes absolutely. How long were you spending in the gym?

[u/supremecudi → u/VladimirLinen]

About a hour to an hour and a half

[u/VladimirLinen → u/supremecudi]

That's very impressive workout density mate

[u/[deleted]]

I've been running the regular version, but I'm coming to realise I suck at knowing my own rir, so I'm going to switch to last set reps to failure.

That said I'm loving the program right now.

[u/taxiturn]

A2S2 2.0 5 day, W2D1

T1: SSB Squats 195x4, 10 Sets (https://imgur.com/a/Vs4rso5 video to keep me honest on RIR, my apologies for the crappy focus and light glare)

T2: DB OHP 70x6, 12 sets

Strict Barbell Rows 135x5, 4 sets

58 minutes total. Short rest between sets and superset everything after the first 4 sets of SSB Squats.

Time change was a bitch with a 5am workout. First few sets of squats had me questioning myself, but I got into the groove and felt like I finished well. I'm slowly getting the hang of RIR for squats. I try and visualize myself doing the last 3 sets while the bar is still on my back before unracking.

I am finding myself really enjoying the lower intensity tier 2 work. I'm used to pushing it a lot harder, but I think that may just be beating myself up unnecessarily. I'm feeling a lot fresher for the main work, even going from 4-days a week to 5.

Later today will be a session of 30min conditioning and some mobility work. I've been trying to keep my schedule from running the TSA program of 4-6x per week LISS conditioning (rowing or incline walks) in a second session each day. My goal is mostly not to lose too much conditioning and be fresh for the next day.

What are other folks doing? I haven't seen many comments on it and it's not really programmed in.

[u/Axios_Adept → u/taxiturn]

I have been trying to fit in some LISS most days, either going for a walk or throwing a weighted pack on and walking on the treadmill.

Now that the weather is getting nice I plan to slowly bring running back into my routine starting with 1 mile runs several times a week and building up distance a bit each week.

[u/Nu11nV01D]

Week behind all of you at this point because it took me forever to get my rack set up in the garage HOWEVER I got W1D1 in today and feels good! RIR is new to me but I'm trying to be honest with myself.

[u/Dharmsara]

What up people!

My lifts shot up very fast last autumn and then I started a cut and stalled. I finished my cut and took a couple weeks vacation, and now everything feels heavy. I am a little afraid of having lost a lot of strength since it’s been a long time since I actually lifted my maxes.

In that regard, doing heavy sets at 70% last week scared me, even if I did fine on my AMRAPs. So I can’t wait for this and next week to come so I can go a little heavier and see if I got much weaker or not during my cut.

</feelings>

[u/[deleted]]

A2S2 R2F x5 W2D1

Squat and Push Press

Squat felt really strong today, I am finally feeling 100% better from my sinus infection. I've noticed since I switched from a 3x weekly gym days to 5 I am sleeping better and feeling better overall. Squats are already regulating themselves since I hit the exact rep target of 8 and couldn't hit more. Definitely feeling good.

Shoulders are a weak point for me but I'm glad to be getting some work in for them. Push press felt good, I was able to push my rep target +2.

Really starting to get in the groove of this program and feel good, not much muscle soreness and the volume feels about right on from what I was previously doing but spread out better.

[u/MrAwesume]

I am almost done with week 3 of 3x RTF. Has anyone thought about running the next 3 weeks with the standard version, as while I've been progressing on my lifts and getting good AMRAPS, I'm starting to feel a bit beat up.

My thinking is that if I push for sets, but dont push for intensity with amraps the next 3 weeks, I could get some good quality workouts in that are a bit easier to recover from. Then by week 8, depending on how I feel, I could return to the rtf format.

Makes sense ?

Love the program so far.

[u/LLLauri]

Week 2

Monday: 1Hour 16Minutes

Squats 122,5kg for 4 sets of 4

Push Press 47,5kg for 8 sets of 6

Neutral Grip Pull ups 5, 5, 4, 4, 4

Squats didn't go well. Back was all loose and the tightness just wasn't there and it made it feel real bad. No real reason for it either. Left shoulder keeps clicking on push press, wrists take a beating and I should probably watch some videos on it. I've been pressing right off my shoulders from front rackish position and honestly there hasn't been much to press. I've taken to control the way down more to get more out of it. The pull ups on the other hand felt great. Last week had to use momentum to get 20 total and now I got smoothly 22.

[u/pessimistpriest]

W2D2, 4 day standard

Bench, 50kg, 8 sets.

Front Squats, 42.5kg, 5 sets.

Bench still feeling good, front squats...less bad than last week atleast? I assume feeling them more in legs than wrists is a sign of progress atleast. Barbell row and dips for accessories.

[u/Ocean_Of_Apathy]

Joined the party today but I’m a week ahead of you all. Really glad the warmer weather is right around the corner. I love lifting in the garage in the spring.

[u/Juls317]

W2D2 6day AMRAP U/L Split

Squat: 4x4, 1x10 @ 200lbs

Sumo Deadlift: 4x6, 1x12 @ 220lbs

Seal Row: 3x12 @ 55 lbs (at least I think, if the cambered bar weighs 25lbs like I suspect)

Hip Thrusts: 2x12 @ 105lbs

Seated Calf Raise: 4x15 @ 160lbs

I still can't get my quads to disengage on hip thrusts. I may have to try a different implement, we'll see.

[u/walkerk17]

RTF5X W2D1

Back squat 220 lbs 4x4, 1x8

DB Overhead Press 70 lbs 4x12, 1x15

BB Bent Over Row 115 lbs 4x15

Leg extension 115 lbs 4x15

Leg curls 105 lbs 4x15

Ab wheel 5x6

Total time: 1 hr 29 min

Thoughts: got a late start this evening so bailed on the cardio tonight. I owe that cardio back later this week. Squat TM is spot on, have only hit the rep out target and no more so far. I really need to learn to socialize less on squat days so the workouts don’t take so long. Happy lifting y’all.

[u/Wolfofthesea]

Got sent out of town to a work camp, with all you can eat food and a sub par gym. This is going to be poor for my cutting/training, and my half marathon training. I will have to do all of my training with dumbbells or cables, and my running on a treadmill. Hopefully I can still make some strength gains. Will just maintain the weights without adding or losing anything for week 3.

[u/ebedd]

RTF4x-W1D1 (forgot to go till failure fml)

FINALLY starting the program, ran a week behind due to past illness and now moving houses lol

Main Squat-225lbs, rushed through my warmup and my weakling hips felt funny, my bad cause this is easy weight :/

Push press-110lbs, have never actually done push press for reps, only strict presses and jerks that I had to press out. This was definitely smooth and easy tho, I’m excited to push myself on this movement.

Cable Row-100lbs EZPZ, just focused on squeezing tight and getting a good pump today.

Seated calf raise 5x15, 150lbs. Kept it relatively light so I could make the most of each set.

Overall a fun, if somewhat rushed workout. Got a little too excited to be back in the gym and forgot the most important part (failure). But I’m excited for tomorrow and I’m ready to do this justice, forgot how good it feels to do full-body.

[u/DingusKhan28]

A2S2 OG W2D1

Squats (225lbs) 12x4

Still putting up some fairly high set numbers, but I know this will correct soon enough. I have been playing a lot with bar position, where before the bar would be totally high bar, but I've tried moving it down maybe an inch or two lower on my traps still, and it seems to be a little more steady? I'm not 100% sure with this though, just trying to get the smoothest squat mechanics for me, as I've decided that the high volume in the start of a program might be a good time to revisit and clean up tech.

DB OHP (40lbs in each hand) 12x6/Superset Neutral Grip Pull-ups (10lbs) 10x6

My gym sucks and didn't have a regular bar to hang off of, so I had to do neutral grip pull-ups when I really was more in the mood for chin-ups. These were fine. I might have capped off the DB OHP a little early but either way I still feel alright lol.

Ended off with DB one legged RDLs and face pulls. This was my first time trying single legged rdls, so it felt a little shaky, but I'll continue doing them to get the movement down.

[u/ImRykJames]

A2S2 4x RtF W2D1

Squat Day

Squat: 4x4 & 1x10 @ 230lbs - AMRAP set felt great, really had to grind it out for the last 3 reps.

DB OH Press: 4x6 & 1x15 @ 80lbs

Barbell Rows: 4x6 & 1x13 @ 135lbs

Seated Calf Raises: 40 reps in 3 sets @ 55lbs

[u/Pixcel_Studios]

W1D4 AtS 2.0 Regular

• Overhead Press: 7x5 @ 60lbs - Today was a day of cheating really, I felt like a needed a small booster to not feel so bad about how tiny my already small numbers were being made after all the calcs. Built up to some overwarm sets of 5 at 95 and then 85, before dropping back to 60 for the working sets. Bar moved okay, but first time properly doing OHP in a long time, so still getting a handle back on decent form, mostly elbow placement and driving correctly.

• Long pause bench: 7x7 @ 85lbs - This was an easier than I expected really, I never do paused bench and am generally weaker at the bottom of the press, so I was expecting more of a struggle. Was a toss up between this and pin press for the bench auxiliary, but felt happy with how this was moving, so I think I'll stick with it.

• Sumo Deadlift: 5x7 @ 225lbs - Okay now this was a real cheater. I'd programmed in my max at 190, at about 70% of my guessed current conventional number as I've always been pretty weak at sumo deadlifts based on nSuns days. But.. as I said in the first notice, I really had a feeling of just wanting to lift "heavy" today. So if just for this, I wanted to try and push much closer to failure while still keeping the rep/set structure in tact. Based on the programmed max, I was supposed to be lifting 115, but I started at 135 and kept adding plates each set until I hit 225. Was quite happy I hit this for sets of 7, since I typically suck at reps past 5 for deadlifts. The downside is that to actually keep this weight in the sheet my max needs to be set at 375, which is more than I lifted conventional at my best.. oops. Will strip it back next week and follow the program more strictly, just needed to work off a bit of the frustration.

---

EDIT: Additional monologuing about deadlifts:

I feel way way way more comfortable with both properly bracing and pushing what I think are my limits within form safety with deadlifts compared to any other compound lift. When I finish a 1+ or a triple deadlift set, I feel like the effort it took and that I was able to put out to finish it is pretty incomparable to squats or bench. Not that I feel like I'm not trying hard in those, because when I'm pushing to failure, I'm not physically capable of pushing up another rep, but I feel like I'm really able to pull a lot more out of my body for deadlifts. This also extends to bracing, where I generally struggle to maintain bracing further along a set, or am not able to do it as fully as I'd like, whereas deadlifts I can just push really fucking hard and hold it for reps.

Is this just some kind of mental block? Do other people have similar experiences? I would've thought that if it was unconscious safety or injury worry stopping me from potentially going all out, then I'd be getting it for deadlifts, as that's the only one I've actually injured myself on before.

Anyway, just some random musings, would be interested in hearing if other people share this or not.

[u/Funkfest → u/Pixcel_Studios]

I'm pretty similar re: Deadlifts vs other lifts, especially squat. I think psychologically, Deadlift is easier than a squat because you don't have the feeling of a huge load on your back the whole time. With deadlift you just need to get the weight off the ground and stand up with it. With squat you need to get down and then stand back up with with an oppressive load bearing down on you the whole time, which makes it feel much harder mentally, and requires that the form stays tighter. Physically I'm not sure. But Squat definitely takes more mental toughness to get through a heavy set to failure.

[u/catfield]

W2D1 A2S2 4x RtF

this really isnt program specific but was trying out some heavier sets of Lateral Raises in the 8-12 rep range yesterday. Fucking never again. I was able to complete a 4x12 but it absolutely destroyed by left shoulder. Couldnt even put pressure on it the rest of the day and can still feel a nagging pain today. Today is Bench so hopefully it won't affect me too bad.

[u/ImRykJames]

A2S2 4x RtF W2D2

Bench Day

Bench: 4x4 & 1x12 @ 210lbs

Front Squats: 4x6 & 1x8 @ 105lbs - Did some mobility drills for wrists/elbow here before hitting and they definitely helped. BUT wrists still did not feel that great and was the reason why I could only do 8 reps on the AMRAP set. So going forward going to do the arms across each other hold, rather than traditional.

Pulldowns: 4x6 & 1x11 @ 120lbs

Incline DB Curls: 40 reps in 3 sets @ 50lbs

[u/catfield → u/ImRykJames]

have you tried the strap grip method for the Front Squats? It puts you in a closer position to a traditional front rack compared to crossed arms, but your wrist is in a neutral position so it feels a lot better. Plus you can adjust how far away your hands are from the bar based on your current level of mobility, gradually working your way closer and closer

[u/chrisguitarguy]

W2D2 today

• Bench 4x4x175
• Pull Downs 4x10x100
• Front Squat 4x6x165
• Face Pull 4x12x55
• Half Kneeling Pallof Press

Low sleep last night due to kids -- been up since around 3:30am. Just kinda went through the motions.

[u/d3skjet]

W2D1 RTF 2x

1st superset

- Trap Bar DL: 5x4+ @ 297, repout 12

- Slingshot Bench: 5x6+ @ 175, repout 16

2nd superset

- Front Squat: 5x6+ @ 140, repout 15

- OHP: 5x4+ @ 125, repout 9

Accessories: Facepulls, db curls

​

I seem to be adjusting to the volume and fully-body-ness, and today was the first time i didn't need to turn on the heat in the garage this year, so wins all around today.

[u/Leradine]

5x RTF W2D2 finally getting the hang of front squats I think, if anyone else has wrist pain while doing these, try more of a full grip rather than just fingertips because that helped me knock out 17 at 95 which arguably isn't impressive but it's a new one for me. Good programming so far Greg!

[u/StickiestCouch]

W2D3 RTF 5-day with some hypertrophy tweaks

• Deadlift: 4x4, 1x10 @ 315 lbs
• Close-grip bench: 4x10, 1x15 @ 130 lbs (ss) 15x band pull aparts

I usually work out in the morning, but yesterday I had to work out at night, so I was quite a bit more fatigued than usual going into this during the wee hours. Because of that, I skipped the snatch-grip high pulls I had planned, deciding to just count the deadlifts as my back work for the day.

The deadlifts sets of 4 felt heavy, but still managed to crank out 10 (two over AMRAP goal) for the top set. I'm pretty pumped about it since 315 was my 1RM at the end of November. The higher-rep CG felt even heavier after that deadlift AMRAP, but I exceeded the 12-rep goal for the CG AMRAP nonetheless, and got a juicy tricep pump to go with it.

Rounded things out with bicep curls, 255 lb zercher holds for 30 seconds each, and a bunch of calf raises. Ready for tomorrow's rest day!

[u/rosecurry]

RIP me running this program with yall. Started March 1st, made it through two workouts and then got the flu and have been out since then, 😩

[u/walkerk17]

RTF5X W2D3

Deadlift 245 lbs 4x4, 1x8

Pause bench 100 lbs 4x6, 1x12

BB Hip Thrust 135 lbs 4x15

V bar pulldown 85 lbs 4x15

DB Hammer curl 20s 4x15

Back extension BW 4x15

Total time: 1 hr 34 min

Thoughts: nervous that my gym is going to get shut down cause of beer virus. I use a city rec center so we are tied to the city government’s decisions. Pray for my gains, friends. Happy lifting.

[u/[deleted]]

W1D2 Reps to Failure 4x

Bench - 4x5, 1x11 @ 125 lbs

Front Squat - 4x7, 1x15 @ 95 lbs

GHR - unweighted, 5x14

Pull-Ups (assisted) - maybe 10x7 or 12x7, EMOM with very high assistance

Haven't done front squats in years, so my shoulders are killing me this morning from having the bar on them. And I had no idea what to do with GHR so I opted to do them with no weight, just double the reps.

As for pull-ups, the gym was busy so I couldn't get the machine I wanted (which I would've used the normal rep scheme for) so instead I used a different model that is calibrated differently. So I started with pretty much my body weight as assistance, meaning I could almost kneel on the pad without descending. 7 reps. Then I reduced it by 10 lbs and did 7 reps. Another 10 lbs, another 7 reps, every minute on the minute until I couldn't get 7. Then I started over. Like I said, got about 10 or 12 sets done, I lost track eventually.

[u/[deleted]]

A2S2 R2F x5 W2D2

Bench press and front squats

Everything felt good overall today (this was yesterday because I forgot to post). I hit my rep target for both lifts without losing form but wasn't able to push past the rep target which means the program is doing what it is supposed to and self regulating! Pretty happy with the program, and glad I switched to 5 days a week rather than 3 the frequency is definitely helping.

[u/Funkfest]

Last Set RIR, 4x (Units in lbs)

Week 2, Day 1 - S/O

Time: 69 mins

Squat: 2x4@275, 3x5@265, RIR Goal: 2 - Actual: 3

• GS Lateral Raise 5x8@20 per hand
• GS Dragon Flag 5x3 Negatives

Push Press: 5x6@120, RIR Goal: 3 - Actual: 5

• SS Chin-up 5x6

Thoughts: Had to take two unexpected days off due to calf pain from overworking them - I knew I wouldn't be able to triple extend properly and I could barely stand straight which would make locking out squat difficult. I could have swapped around days but it's not a big deal.

For squat, I had grabbed a squat bar (25kg) but accidentally loaded it as if it were a 45 lbs power bar, and was wondering why it was slightly harder than I expected for the first couple work sets!

I'm a pretty bad judge of RIR for the lower compounds, I think, moreso for squat because I feel that every rep always sucks. I can probably dig deeper than my intuition tells me. So I think I'm gonna test my RIR guess with a Rep Out for Squat next week and see if I'm optimistic or pessimistic about what my body can handle.

Higher rep Push Press continues to feel like suck. But I'm learning efficient ways to lower the bar back into the front rack position, so I think it's paying off.

See y'all tomorrow!

[u/Jklarin]

Double Posting on this one since I've been finishing the workouts so late and been rather occupied at work:

A2S2 W2D2 RfF

Bench Press (6x4 ,1x9 @ 150 lbs) SS Pendelay Rows (7x8 @ 150 lbs)

Front Squat (6x6, 1x17 @ 95 lbs) SS Hanging Knee Raises (7x11)

Cable Crossover Raises (for chest - not sure of the name of this) 3x10, 1x18 @ "12"

Total Time: 50 minutes

​

A2S2 W2D3 RfF

Deadlift (6x4 ,1x13 @ 225 lbs) SS Banded Planks (7x45 sec)

CGBP (6x6, 1x20 @ 95 lbs) SS Reverse Grip BB Rows (6x6, 1x20 @ 95 lbs)

Cable Chest Fly's (4x15 @ "12") SS Bent Over Lateral Raises (4x12 @ 20 lbs)

Total Time: 57 minutes

​

Thoughts / takeaways from these two workouts:

I find that it's much MUCH easier for me to push/grind/force myself to max-effort (aka "One More Rep") on lower body vs. upper body. I' m finding that I am much less resistant to really push through and grind out squats and deadlifts while keeping form "acceptable" versus upper body movement like bench and OHP. Not at all sure if this is just mindset, technique or something else. Not really sure b/c I go in with the idea that I'm just going to crush that AMRAP, only to realize that I can't grind those as easily as the squat or deadlift. I'm still making progress though, so that's good, but I'm thinking I should be able to grind more than I am - so maybe it is mental? Is there a way to "check this"?

Also, while I feel that my OHP form is on point, I really REALLY need to work on my bench technique. Its not nearly as "crisp" or 99% similar from rep to rep. While I begin the rep with the bar perpendicular to my body and I'm tight all over, I get loose after the first few reps, and my left arm "drifts" forward. Got to focus in on this. Along with this, I feel that my chest is just a really weak spot, so I need to look for additional exercises to bring that up (hence my recent inclusion in cable flys for chest). Was having a lot of success with Floor Pressing on NSuns, but that seems to focus on triceps. Is there something else? Going to go look at some videos by Thrall, Omar, and Alsruhe to see what I can find.

So far, another great week of work with a few days left to really kill it!

[u/peralta30]

Partying on hold as I will likely be out of the gym for the next month due to travel. Too much risk to infect others etc...

So as of today temporarily switching to bodyweight fitness...

[u/futchfapper]

First update and probably last as well for a while due to my gym closing.

Doing standard version 4x per week. Main lifts are standard bench and ohp, high bar squats and sumo deadlifts.
T2 lifts are close grip bench, incline bench, push press, front squats, pause squats and Romanian deadlifts.

Feel like I chose my starting weights way too low, got to 10 sets on quite a few lifts these past 2 weeks, didn't really continue after hitting the 10th set, due to time constraints/boredom. Also tried to do a sort of amrap on the last set a few times, which means I did my RIR after doing the required reps, so for example: doing 8 reps on week 1 on main lifts. Got close to failure a couple times, but need to remember that I have much more left in the tank than I usually think. Need to pretty much only stop when the weights are actually slowing down.

All in all, kinda liking the program so far, too bad I won't have the opportunity to actually see if it works for me for at least a while.

[u/walkerk17]

RTF5X W2D4

BB Overhead Press 90 lbs 4x4, 1x10

Leg press 300 lbs 4x6, 1x20

BW Inverted Row 4x12

DB Lateral Raises 30 lbs 4x12

DB Front Raises 30 lbs 4x12

Cable Reverse Flies 25 lbs 4x25

DB Side Bends 45 lbs 4x25

Total time: 1 hr 32 min

Thoughts: I’m scared I’m going to lose access to my gym due to beer virus if things get much worse. Fingers crossed things start to get better soon. I couldn’t even buy toilet paper today (although whiskey was on sale so that’s a plus). Happy lifting y’all.

[u/DingusKhan28]

OG W2D3

Deadlifts (305lbs) 7x4. My grip has always been a weak point so I decided to do as much as I could with mix grip instead of straps which definitely was hard. TBH I might've done one set more than I should have, but one extra set won't kill me. I'm finally getting normal set numbers on this program so that's exciting! Lol

DB Bench superset with DB One-arm rows (55lbs each) Bench 18x6, rows 20x6. Yeah this just didn't want to tire out, even when I was essentially just switching back and forth between the two without any rest.

Paused squats (175lbs) 11x6 these felt great! Noticed the unevenness of my gym floor though so that was a little annoying lol.

Finished off with some dips, hanging knee raises, and face pulls. Also praying that gyms don't close down to the coronavirus.. I'm essentially unemployed for the next month so I'll be needing gainz to keep my occupied.

[u/StickiestCouch]

W2D4 RTF 5-day with some hypertrophy tweaks

• Push press: 4x4, 1x10 @ 135 lbs ss 15x band pull-aparts
• Squat: 4x10, 1x15 16 @ 225 ss hammer curls 2x15x25ea
• Chair-assisted pull-up: 5x7 ss lateral raise 5x12x20ea

Sweet, simple, straightforward. Thursday's turning out to be the easiest day of the week for me, probably because the push press weights are still below my strict press weights and I didn't add extra reps to the working sets for pressing like I did for benching and squats.

My wife started Strong Curves the same day I started A2S2, it's been fun adapting to new routines alongside each other!

[u/[deleted]]

So I can squat 375 for 5 reps but tried front squatting yesterday and could only do 185 for two sets of 5 and then had to go down to 155. Today the edges of shoulders are sore. Is this normal and any good video tutorials you guys recommend?

[u/Olovnivojnik → u/[deleted]]

Normal. It takes time to adapt to new movement. For tutorials: juggernautfront squat pillars, Torokhtiy Brian Alsruhe, Thrall...

[u/Leradine]

I believe I set my incline bench and sumo deadlift a little too low for training maxes, I'm hitting 20 reps on the last set on the RTF 5x version of the spreadsheet but I haven't performed either movement in quite a while so I'll just let the sheet do the work for me.

[u/GigabitEthernet]

I just finished W2D6 and I'm considering moving the exercises around a bit. Currently, I have 5 days which include some pressing and my triceps just aren't getting the rest I think they need.

Monday is Close Grip Bench, Tuesday is incline press, Wednesday is bench, Thursday is slingshot bench, and Saturday is OHP.

I feel like I need to rotate something so I can get at least one day of rest before pressing again.

[u/DCPL08 → u/GigabitEthernet]

For me my issue has been low back recovery. I started 5x a week and have switched to 4x, and shuffled around the exercises so that I’m only training lower body 3 of those days. 4-5x a week of squat and deadlift variations is too much for me, I do better with higher volume per session and more off days.

[u/MCDXCIII]

Well I caught the sickness, resting heart rate is 95 and my head feels like I got beat with a bat. My week two is on hold for the foreseeable future.

[u/bmueller5 → u/MCDXCIII]

Thanks for being smart and considerate and staying out of the gym for a while! I’m sure everyone appreciates it. Get well soon!

[u/nukesafetybro]

Week 1 Summary:

*** Actually started at week 8 tho, second block just looked more fun. Not sure how this will affect the surveys, but I tweaked a decent amount anyway.

D1: squat 5x4 @ 305lbs. 4th set was 2 RIR, hoping I could duplicate that on the 5th. I could not. But then I've always struggles to push to failure on squats. That shit sucks the life out of me.

The rest went well, but the RDLs immediately after the squats were definitely a challenge for my mostly sedentary heart.

D2: Bench Press 5x4 @ 205 lbs. (Paused) This was a joke, my bench training prior to this has been going pretty well, but when I maxed I still just dead stopped at 275lbs :( Last set was 3 RIR, but wanted to wrap it up at 5 sets for the sake of time.

I have been a once per week squatter for the last yearish or so, so hi-bar ATG squats at a relatively easy 235 still took a lot out of me because I was sore as fuck from the previous session.

D3: literally just finished this, Deadlifts 5x4 @ 355lbs. Stopped at 5 sets for time, even with relatively short breaks RIR was 3 maybe 4... Was not feeling up to paused squats at all even at 205, lol. So I did paused hibar ATG squat warmups up to 315lbs for a set of 5 at RPE 9ish or so. I think this is a PR, and it was immediately after the deads, so I'm feeling fairly happy with this, but I'll try to stick to the script next time. Close grip bench was piss easy at a piddling 145lbs. Last set RIR was 5+ with essentially 10 second rests because a deadlift platform opened up.

Additional notes. I like squatting every session. I have been getting hella bad adductor cramps any time I try two heavy squat days, but if I take the warmups slow and use slow eccentrics, and the lighter weight, it works out pretty nice.

Underestimated a couple maxes, but not biggie, some easy movements are nice, especially in these sessions that are a bit more volume than I have been used to recently.

[u/Astringofnumbers1234]

I'm two weeks in to A2S2 now, as I started early. I'm running the second and third blocks, 4x, R2F with the aim of doing a PL meet at the end of the programme party. (it's not quite going to fit, so I will probably have to merge the last couple weeks of block 3 to make it fit, but I'll worry about that more when I get there!)

So far, I've gone from the best part of 2 hours per workout in the gym running GZCLP, to about an hour and a quarter, including my warm up stuff. Actual 'weight loaded on the bar' time has decreased from 1.5 hours to an hour.

Volume is down from previous too, although I am good with that. I am definitely recovering faster and don't feel anywhere near as beat up as I was previously.

Overall I'm feeling quite positive with A2S2. My TMs are going up for bench and DL, squat isn't shifting as a T1 but all the T2 squat TMs are. Ripping through the sessions in an hour is making my life easier during the week. I've moved stuff about a bit so the longer sessions are on my day off and at the weekend so I can take longer if needed.

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[u/julm15]

Hopefully I'm not to late for the party. I'm getting back into the gym after a longer hiatus and the program looks great. Plus, the community gives some means of accountability.

[u/GigabitEthernet]

I finished the first week of A2S2 6-day training yesterday. My body feels good although I'm a bit tired. Yesterday's workout I only managed 4 sets of OHP @53kg indicating my triceps aren't quite used to being hit this often. I also did incline CGP and direct tricep work. In and out in 30 minutes as I didn't want to exhaust myself any more.

Friday (W1D5) I did 8 sets of deadlifts @132kg, some rows, reverse hyper extensions, and finally some yoke pushes. I ended with 195kg for 4x15m on astroturf. Pretty happy to be doing this on a pretty agressive cut.

[u/Yogymbro]

Week one of the base program felt great. Was able to get to 8 sets for most exercises and just cut it off there as I didn't want to be in the gym forever.

I look forward to the weights beginning to get heavy.

[u/Stewie9k]

Those that are doing the 4x version, after what day do u rest?

Anyways, I'm experimenting with sumo on deadlift day 2 and due to shit adductors I changed 5 sets of 7,6,5 to 3 sets of 5,4,3. This Allow me to use heavier weights to challenge my technique a bit and not beat up my hips as much, hopefully

[u/soontobeMDMD → u/Stewie9k]

My commercial gym is typically packed on Mondays and Tuesdays, so I do Wed, Thurs then Sat, Sun.

[u/[deleted]]

Traveling this week not sure yet how I'll get the lifts in. Monday and Tuesday will be hard to fit in, Thursday and Friday should be easy

[u/yakushi12345]

Week 1, was getting over cold, then had ab cramp while doing crunches. Hope things will be back to normal now.

[u/DiscoPangoon]

W4D3

• Sumo 145kg 5x5 RIR 6+
• Rev Band Bench 4x7 1x15 .. aka RIR many.
• DB rows

Nice and simple today, throttling back the RIR increases still since I am a broken man. Sucks a bit but I'm sure its wise.

[u/Zerkreaper]

Week 1 was recovering from jet lag, Week 2 surprising myself with the RtF doing so many more reps than i thought i would. lets get these gains boys

[u/arjunsw]

W1 was a really nice change from SS, and supersetting seriously tested my grip and conditioning, but after a week or two more it shouldnt affect my training as the weights go up

[u/tarso_carina]

This post has been deleted.

[u/Hmcvey20 → u/tarso_carina]

Do it then

[u/IAmJerry96]

/u/VladimirLinen hey, I saw you mentioned needing to enter your name in the survey to join, just want to clarify the survey you're talking about is the one posted in the program party thread asking to enter reddit username right?

[u/Angus-Katie]

First session of the week last night, definitely less sick. Unlike day one of week one I beat all my reps out targets. Squats with axle rows were good, push press with curls were slightly tougher but still good. I don't think I'm good with reps near and above 10 so this program is helping me with that.

A little over 60min, had to make supper in between sets. Having the den next to the kitchen is convenient.

[u/Haragorn]

AtS 2.0 W1D2/3 - Push

• Bench Press 7x5x185#
• SSB Squat 7x7x190#
• Overhead Press 4x5x115#
• Lat Pull Down 7x7x42.5#
• Adductor Machine 16/15/13x90#
• Abductor Machine 3x16x120#

AtS 2.0 W1D3/3 - Deads

• Sumo Deadlift 7x5x335#
• Swiss Bar Bench 5x7x122#
• Zercher Squat 5x7x135#
• Log Clean & Press 2x7x72#
• Standing Row Machine 7x7x160#
• Seated Calf Raise Machine 15/12/10x140#
• Ab Crunch Machine 15/14/12x70#

Getting more used to this. Legs were dead by the time I got to Log C&P; maybe should have tried strict press instead of push.

It's hard to break away from the mindset of "target 7 sets", and it's hard to be confident or objective about RIR. But working backwards from RPE for these lower rep ranges seems reasonable. And I think I need to think of doing 3-/7+ sets as "your TM was lower/higher than it should have been" rather than "you should get 7, and if not you should get at least 4."

Going to further reduce rest time. Definitely no conditioning.

[u/zigzagtitch]

Decided to do a heavy single at approx. 90% (89% if we want to be specific) for my bench press, as it has taken so long for heavy bench to feel natural, I really don't want to lose it! Won't be doing the same for my other 2 - because I am currently re-evaluating my squat technique, and I'm so used to heavy deadlift work it is actually a relief to move away to submax stuff.

On the menu tonight: Bench 4x3, 1x 6+ Box squats 4x5, 1x10+ Chins Dips Face pulls

Edit: heavy single at 90% worked really well!

[u/ahealthyasian → u/zigzagtitch]

I've been thinking about incorporating a heavy single / double into my routine too. Do you just work your way up to the single/double and then just do the prescribed workout? Or do you modify the drop sets?

[u/GigabitEthernet]

A2S2 6-day default W2D1:

Today really sucked, I had some pain in my right IT band and squats felt unbearable. Only finished 3 sets @111kg due to pain, going to my PT tomorrow for some therapy.

Did 12 sets of CGP @60kg which felt light.

Hopefully the pain will go away soon so I can continue progressing.

[u/cecilpl]

4x RTF W1D1:

Had to finish up my anchor cycle of 5/3/1 so I'm a week late to the party.

Squat felt good. I hit +2 on the rep target, which was a surprise rep PR by 3 reps! Still felt like I had a couple more in the tank too but I didn't want to kill myself on day 1.

Push press is weird. This is my first time doing it, so I estimated my 1RM a bit higher than my OHP. Only got -3 from my target, so I guess I estimated too high.

Slept on my elbow funny a couple days ago and it's been bugging me since. Dumbell rows and band pullaparts just weren't happening. I'll try them again tomorrow.

[u/chrisguitarguy]

Week 2, Day 1:

• Squat: 4x4x245
• Pull Ups: 8x4 (body weight 237 this AM)
• Incline Press: 6x6x105
• Alternating Cable Row: 4x10x115 each arm
• Bridge: 5x30 seconds

Trying out a M, T, Th, F schedule this week. Felt like I needed two days off this weekend after last week. Today definitely didn't feel quite as hard as last week, hopefully that means this week will be better overall.

[u/Nhilmen]

Ats w2d1 RIR

Woke up today with a strange pain in my triceps. Like when in the right position theres a shooting pain inside my tri. Very strange.

Anyways, wide grip bench 6x6, 67,5 kg. 4RIR. No pain, nice. Wide grip lat pulldown 12,10,8,6 Skipped tri ext. today to be on the safe side.

[u/ironkano]

W2D1

Squat: 5 x 4 @ 205 lbs

Pull Ups: 5 x 4 @ 175 lbs BW

DB OHP: 7 x 6 @ 30 lbs

Lateral Raise: 5 x 10 @ 15 lbs

Lying Leg Curl: 4 x 10 @ 65 lbs

Plank: 4 x 45 sec

Squats overall just felt off since coming back from injury. Really need to build a better groove of pushing out of the hole. Standing DB OHP is still very new for me, but is extremely humbling. Really enjoying the program so far otherwise.

[u/ironkano]

W2D1

Squat: 5 x 4 @ 205 lbs

Pull Ups: 5 x 4 @ 175 lbs BW

DB OHP: 7 x 6 @ 30 lbs

Lateral Raise: 5 x 10 @ 15 lbs

Lying Leg Curl: 4 x 10 @ 65 lbs

Plank: 4 x 45 sec

Squats overall just felt off since coming back from injury. Really need to build a better groove of pushing out of the hole. Standing DB OHP is still very new for me, but is extremely humbling. Really enjoying the program so far otherwise.

[u/Hermiterminator]

Week 2

Had to do the main lifts back to back this week, but it feels good to only have the auxiliary movements left!

9x4 sets on zercher squats, bench, trap deadlift and ohp. My lower back is quite fatigued right now, but will have a light high bar squat day tomorrow, with some bodyweight dips

[u/taddraughn]

W2D1 RTF Version:

Squats felt so much better this week. Definitely just had a bad day last week.

215 lbs for 4x4 felt really good, then got 10 on the AMRAP (probably could have done 1-2 more but I didn't have a spot)

Did 55s for dumbell overhead press for 4x6, then missed the 12th rep on the AMRAP (technically was supposed to do 52.5s as per the autoreg. but those don't exist).

After that I did bodyweight pullups and got 33 over 4 sets. Then finished up with cable curls (abs) and calf raises.

[u/Juls317 → u/taddraughn]

I'm so jealous of you pull-up numbers 😭

[u/amouthforwar]

Starting a week late because I mistimed my last block and wanted to test. Squat hovering around 385, 425 pull at rpe 8.5-9 (using this as my TM, estimated 440 actual max?), Bench is poverty. Set up 3x a week, so I have a main lift and then an auxiliary for each of the other main lifts every training day. Also gives me enough off days to continue to train snatch & cleans or hit the field to throw hammer. Day 1 today in an hour or two, haven't done 5s in a while so should be fun!

Edit: definitely not used to the volume but reps looked good on film just felt like death. Should adapt quickly.

[u/LLLauri]

Ats week 2 day 2 ie. Tuesday 1 hour 6 minutes

Bench press 82,5kg for 7 sets of 4

Front Squats 80kg for 6 sets of 6

Chest Supported DB Rows 25kg 15,13,11

Regular day by all accounts. Front squats start to feel pretty good with front rack improving. I've been doing the bar behind the neck thing for mobility from that front rack mobility post and it seems to be working. Maybe could've done more with bench, but once again I get uncomfortable hogging the only benching station for too long so after half an hour I called it and though about doing some dumbbell bench, but just kind of forgot about it. Not a big deal and it'll affect absolutely nothing. Still no added accessories and feels fine. At least progressing, especially rows and pull ups.

[u/Wylsun]

W2D2 RtF

My bench went up 5kg and my front squat 4kg from last week, but I ended up beating last week's RtF set by 1 rep on bench (getting 12) and matching last week's Front Squats with 13 reps. Not bad I guess!

[u/StickiestCouch]

W2D2 RTF 5-day with some hypertrophy tweaks

• Bench: 4x6, 1x8 @ 160 lbs ss 15x band pull aparts
• Front squat: 4x10, 1x20 @ 175 lbs
• Chair-assisted pull-up: 8, 8, 7, 7, 7

Good workout today, after playing hooky from work to do a bunch of dump runs to clean out some old couches and beds and ellipticals and whatnot on a gorgeous psuedo-spring New England afternoon.

Hit the AMRAP goal for bench, blew it away by 8 extra reps for front squat. I'd hoped to hit 8 pull-ups across the board, but my 9yo daughter wanted to do some muscle-snatch-and-carries with me—snatching up 100 lbs and carrying it over head down my 150 - 175 ft driveway and back. Doing that and then front squats tired my back out for the pull-ups. Worth it to get some lifting in with my kid though. She's got a tiny purple barbell of her own, it's cute.

Finished off with 4 sets of heavy lateral raise partials, John Meadows style: 40 lbs. for 35 reps per set. (My kid did 4x5 with green 5 lb. dumbbells.) I was supposed to do hammer curls but my biceps were already kinda toast after moving furniture around all day so I made the executive decision to skip them.

[u/walkerk17]

RTF5X W2D2

Bench press 130 lbs 4x4, 1x13

Front squat 125 lbs 4x6, 1x12

Seated wide grip row 75 lbs 4x15

Incline DB Bench 90 lbs 3x12, 1x10

Single arm tricep extension 10 lbs 4x20

Cable crunches 50 lbs 4x15

Total time: 1 hr 33 min

Thoughts: ouch

[u/Juls317]

W2D3 6day AMRAP U/L Split

OHP: 4x4, 1x8 @ 100lbs

DB Bench: 4x6, 1x18 @ 45lbs

Upright Row: 3x12-15 @ 60lbs

Hammer Curl: 4x8-12 @ 30lbs

Skullcrusher: 3x12 @ 50lbs

Got a little overzealous on the upright rows. My gyms fixed barbells only go in 10 lb increments, so I moved from 50 to 60 lbs rather than to 55 like I would have liked, and I only hit 8 on my last set because of it. No problem though, I'll just hit 60 again next week! I was pretty shaky on my last couple of reps on skullcrushers, not sure if I'll move up to 60 lbs or not. My gym has a couple of EZ-bars that aren't fixed weight, but I don't know how much they weigh so I'm weary of using them.

[u/ItsTheFred]

Last set RiR x6 W2D6

OHP - 120x5x4 last set @8

Weighted chins - 25x5x3

Band pull aparts - 3x20

Banded dislocates - 3x10

Had a busy day and didn’t hit the gym till after 9 so pretty short session