Average to Savage Training Vlog Playlist: https://www.youtube.com/playlist?list=PLt7k1tQHXOdJuaIZKAIC3pfG4iovEIhwj
Documenting my training with the new Average to Savage 2.0 program written by Greg Nuckols at Stronger by Science. AtS 2.0 is a 21 week program and is customizable to your specific goals and training preferences. I’m currently focusing on hypertrophy (increasing muscle size), for this phase of training. This will involve higher reps and low to moderate weights being used to illicit a hypertrophic response in the body.
Week 3 Recap:
Incline Close Grip Bench Press
- bench variants have had the better performance overall. Possibly attributed to the novel exercises and having inputted a lower beginning weight that allows for more room for progression
Slingshot Bench Press
- Mark Bell’s recommends using a pause at the bottom of the bench – which I only start doing halfway through this set. I would say the pause is a good standard to have for most people to bench press with, even without a slingshot. The pause decreases the ability to get any rebound or bounce off of the chest – since that rebound isn’t really optimal for any reason – you’re taking away from muscle activation at the bottom of the lift, which means less hypertrophy and strength outcomes, even if you do use a heavier weight, because you’re only catching it at the top.
- You’ll notice is weight coming off of my toes and shifting towards my heels for several reps. Which isn’t great and is from me trying to maintain a more upright torso angle, so I do need to work on staying more balanced between the toes and heels in the future.
- One of my favorite overhead press accessory lifts. I think they’re great for removing the legs out of the equation and greatly increasing the core stability requirements of the lift.
- I use straps for deadlifts, so that they don’t effect my performance. I like to do this for higher rep sets, where i know my grip isn’t that great and will negatively affect my ability to deadlift the required weight for the required reps. I’m more concerned with building up my posterior chain, rather than my grip.
- I like to use it as an overload movement for the back. due to the decreased range of motion. For this training block I like to use higher reps, so that I can get some good volume with the movement as well as train my lower back to maintain tightness for longer time under tension.
- Performance was definitely sub par. My rep target was 8 and I only managed 5 across the sets. This is interesting as the previous week I was able to perform 165lbs for 9 reps. There must have been some other factors interfering with recovery and performance for the overhead press. Check out this extremely versatile and affordable program here: Average to Savage 2.0 https://www.strongerbyscience.com/average-to-savage/
For some great reading and research of scientific based articles check out
Stronger by Science: https://www.strongerbyscience.com/
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