Night E-Bike Ride

Evening E-Bike Ride

Hour run

Afternoon E-Bike Ride

Morning E-Bike Ride

Blending some traditional powerlifting and atg stuff. 10 second eccentric into the atg slant squat with weight is harder than it looked!

Warm-Up
1. Tibialis Raises: 2 × 15-20 @ 35 lbs (tib bar)
2. Single-Leg Calf Raises: 2 × 10 each
3. Couch Stretch Pulse: 2 × 20 each side
4. Pigeon Push-Up: 2 × 10 each side
Main Work
A. Low and Slow ATG Squat
• 5 × 1 @ 20 lb DB behind back, slant board
• 10 seconds down on each rep
Note: Surprisingly hard. The eccentric duration is the stimulus.
B. Bench Press
• 5 × 5 @ 185 ✓
Supersetted with ATG Split Squats (see below)
C. ATG Split Squat (supersetted with bench)
• Sets 1-2: Bodyweight, elevated a few inches
• Set 3: 30 lb DB, flat ground (by feel)
• Set 4: Bodyweight
• All sets: 8 reps each leg
D. Slant Board ATG Squat (added)
• 3 × 1 @ 55 lb DB behind back, slow eccentric
Done during 4th bench rest period.
E. Accessories
• Face Pulls: 2 × 20
• L-Sit Progression: 2 × 15-20 sec
Cool-Down
• Couch Stretch: 60-90 sec each side
• Standing Pancake Pulse: 20 reps
• Slant Board Toe Touch: 20 reps

Top Sports

Andy Reagan

Messing around with lifting formats

2 Photos

2 Comments

Sign up to view more activities from Andy Reagan

Night E-Bike Ride

Evening E-Bike Ride

Hour run

Afternoon E-Bike Ride

Morning E-Bike Ride

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Andy