[Program Review] Average to Savage 2.0

** Training history and background **

21 years in the weights room, with special training in powerlifitng for 3 years. Before that, I spent 9 years in the wilderness of Al Ahli, and I did a variety of other exercises that were mixed between running and weights. No related sports experience before that.

I came in this program with the injured shoulder. I worked around this by keeping each seat grip close and lowered my training limit accordingly.

** Progress **

| Start of the program End of the program
|: – |: – |: – |
| Age 39 | 39 |
| Weight (lbs) 194 198
| Height 6 & # 39; 3 "| 6 & # 39; 3" |
| Squat (lb) 300 325
| Deadlift (lbs) 405 | 420
| Seat (lb) 285 305
| OHP (lb) 170 170

** Program Overview **

The essence of AtS 2.0 is the large volume of work without maximum. With each primary and secondary movement, you make groups with a certain percentage of the maximum until you reach the RPE target. If you perform more than the target range (4-6), your maximum training adjusts upwards; less than the target number of groups, the maximum training adjusts downward. The program runs for 21 weeks with increasing intensity, culminating in a week of hitting 95% of singles in each major elevator.

There are three days in the bench and a squat and two deadlines and OHP days, with a day of raising competition and remaining differences. I run this program as a 4-day split, although the embedded spreadsheet includes options ranging from 2 to 6 days a week. You chose secondary elevators based on the built-in guide "No weak links". I rotate the vertical and horizontal pull each solution. VDIP-style developments borrowed from the world of GZCL have been used on additional auxiliary elevators. We have replaced everything that was not the main elevator of the day.

** Program Review **

Likes:

* Fully pleased with the strength gains achieved at the end of the program.
* Self-regulation worked really well. This was the main shortcoming of AtS 1.0 for me – I have a very difficult time recovering from high RPE groups. In the third round of AtS 1.0, my training sizes got a very high rate, the RPEs became very high, and the wheels exploded. In this release, it is usually almost a difficult week to do four sets instead of 5 or 6 and I was never surprised. My TM settings, up and down, both served me well.
* Many groups with specific actors gave many opportunities to practice preparation and maintained high representative quality.
* Lots of practice at high intensity.
* High customization score worked well for me and I think it would be a boon for everyone who is honest in his weaknesses and follows the guide "No Poor Links".
* I got more than ever. I am associated with the heaviest weight ever, with biceps veins and quadruple blood vessels.

Dislikes:

* Continually started hitting 6 or 7 sets on all elevators and major changes at the end of the program. This made for some very long exercises (> 90 minutes).
* Week 95% absolutely killed me. I was pointy for one week between that week and the max test, and this was the most enthusiastic and awesome I ever felt in the gym. When I run this again, I will skip the last third of the program and either restart it from there or try another protocol.

One note – most of my progress in training came in the last six weeks. I expected this somewhat as rest periods remained on the shorter side and pushed the volume of assistance too early in the program. The last third of the program works as a peak – you only do singles, doubles, and thirds, so the volume is inherently lower.

In general, I found this a great program and improved on AtS 1.0. Very much looking to run it again.

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles

Get more stuff like this
in your inbox

Subscribe to our mailing list and get the latest news and tips to your email inbox.

Thank you for subscribing.

Something went wrong.