Atlas13 Burning the Boats

Training Training Logs
2216

Well I’m not either of those, but my hairiness will go toe to toe with Chewbacca lol. If only my beard came in half as thick as my back.

And totally agreed with joking about it. Actually, when I read up on it, a lot of sites talked about how hard this was for people just because of embarrassment and not wanting to show a doctor. That’s the issue? HR is the only thing keeping me from showing my COWORKERS haha. It’s objectively funny.

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2217

this is awesome. congrats.

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2218

Hell yeah! What a great post. Some PRs and valuable lessons learned on the submax stuff.

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2219

lol, the photos weren’t graphic, more just trying to prevent anyone from having to explain why they were looking at hairy man ass at the office

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2220

Haha appreciated!

Congrats on the PR that’s massive and you knocked out two in one session, great work.

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2221

Work for today: 24 min run, 5.3 mph

Still slow and easy

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2222

15sep24
Bench: 210x5, 210x5, 210x5, 210x5, 210x5

Notes:

  • I hate this damn lift. Just so pathetically weak despite grinding my teeth on it.
  • Going to hop on a new program for bench. I’ve proven that 531 doesnt work for me, conjugate honestly may but not really feasible to run on a ship, my own programming sure as hell hasn’t. JuggernautAI actually worked great, and the strongest my bench has ever been was actually running Alsruhe linear periodization. No juggernautAi for deployment, but…. huh. I was doing 10x3 when my bench got strong. My squat just blew up with 10x3…. I’m having a whole stream of realization as I type up my notes lol.
  • anyway, ignoring any revelation for now. Planning to start the day”cast iron pressing template” because I trust the guys at elite fts, and it’s not like I’m doing any better on my own.

Just called this workout very short. Movers coming tomorrow to move my apartment into a storage unit, still have some packing to do.

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2223

Well done mate.

Seems like Wendler might have been right submax training at higher reps does effect your 1RM.

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2224

That cyst’s resulted in more atlas fire and strength! :wink: Congrats!

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2225

Alright team, updates.

  • had my ass looked at today by the surgeon. 100% a pilonidal cyst. Actually went ahead and had step 1 of fixing this done. (Technically she described it as minor surgery, but it feels less than that). They cut open the cyst, pulled out a ton of gunk, and left it open to drain. In 6-8 weeks, I go back in, and we have a larger procedure to actually remove the sinuses that have developed.
  • Let’s take a moment to talk about this procedure. I go in, and meet the surgeon. Young, early 30s. Female. Fairly attractive. New to the ship, I hadn’t met her yet. So she says she needs to examine it. I think “no problem” and proceed to drop my drawers while she is uploading my files on the computer. Ladies and gentleman, that was the wrong move. She turned around to my bare ass and just lost it laughing, then says “we’re giving you a gown and a private room, put your ass away.” Whoops
  • So we agreed to do the procedure today, went back a few hours to get in the operating room. I wait to strip until the surgeon and her assistant, another young woman, leave the room. Then I am face down, ass up on the table just waiting for them to come in while wondering why I was being reminded of Sunday school
  • Now, let’s preface this event with a disclaimer. I am not a modest man when it comes to my body. I have not an ounce of shame about any bit of me. I’ve spent way too much of my life in locker rooms or on wrestling mats to have any shame left lol. So I’m pretty comfortable as they come in and get started.
  • Things got weird with the anesthetic. Just local today. They plunged the needle into the cyst, depressed the plunger… and I felt a bunch of liquid pore down my ass crack. I have a fistula from the cyst to mid crack, so everyone they tried to numb me, the anesthetic just poured out of the cyst and back out. Fun. I got annoyed of them poking me again and again and finally just said it felt fine. Hurt like hell when they cut me open, but that was like 4 seconds of cutting, and then all the work was internal, so no big deal. Doc DID mildly berate me for lying about being numb, but no harm no foul.
  • Here is where it gets wild/comical. Again, face down, ass up, two ladies getting all sorts of intimate with my nether regions. I hear a knock at the door. This dude sticks his head in and goes “hey ma’am, I’m running to Starbucks, you want anything?” To which she goes “I’m good, but you wanna check this out?” He is thrilled by this idea, and calls out to the hallway. Next thing I know, I have like 6 junior enlisted sailors standing away staring at my brown eye while the doc explains what she is doing to me. I craned my neck backwards to make as much eye contact as possible said “welp, glad to be educational.” To which no one laughed. Losers.
  • BUT THEN, one guy leans over and goes “god that’s huge,” to which I respond “well thanks partner but I’m taken.” My surgeon started laughing so hard she had to pull out of the cyst and regain her composure, and I’m pretty sure that sailor will never live down the heckling his peers will give him. Serves him right, pervert.
  • So yeah. Walking around right now with a giant pack of gauze taped to my ass. Fun.

Other updates, since I’m on tangents.

  • velocity diet starts Sunday. I’ve been eating all over the place, but I have zero regrets. Have enough ship food in my future. And tbh, stuffing myself like this has me kind of sick of eating, which is a great starting place for velocity diet.

  • I’ve mentioned before needing a “goal” for my training. Not even a specific marker, but I need to be training for something. I want something I can really commit to. I’ve wanted to put more focus into my fitness for years, but being on sea tours just really limits how much I can commit. But next year? No more overnight shifts, no hundred hour work weeks, no leaving for weeks at a time at sea, full control of my diet? I’m going all in, and I’m excited.

  • so I’ve thought a long bit about what I want to throw myself into. Powerlifting? Strongman? Bodybuilding? CrossFit? And I think I found my answer. “hybrid training” which I’m using as the name for people who compete in strength sports and endurance competitions.

  • “But Atlas, you’re a meathead, why do you want to run?” Good question. I’m committing myself to this for several reasons.

  • One, I know myself. I am a competitive guy. When I played sports, they consumed me. Which was good, let me succeed as I did. But I don’t want to do that with strength sports for health reasons. If I go into powerlifting or strongman, I’m going to want to compete on the national level. And yeah, I expect some healthy progress when my schedule improves, but I’m not some genetically gifted guy who can get there naturally. Knowing me, that means I’d spend years going on unhealthy bulks trying to add pounds to my total, and probably dip my toe into gear. None of those are good long term life plans, to say nothing of the fact that I’ve already had surgery on half of my knees and shoulders, and going all in on strength seems like a good way to assure a few more.

  • Okay, no strength, what about bodybuilding? Well, two things. One, I have enough loose skin that I’d never look good on a stage, and 2, I just don’t care. Bodybuilding training is so boring to me. Sure, do a 12 week program to add some mass, but the idea of going all in on bodybuilding just doesn’t mix with my workout preferences.

  • CrossFit… just no.

  • so why do I think hybrid fits? Well 1, it lets me continue strength sports. I can still do powerlifting or strongman, I just have to balance it out with running or biking. Now I understand this is 100% a “me” mental thing, but I can accept not being the strongest guy in a competition if I know my endurance is on point. Same way I can accept not winning a race if I know I’m stronger than other runners. If I go all in on one thing, then I will kill myself to be the best at that thing. But if my goal is best well rounded? Then mentally i can accept not being the pinnacle of any one.

  • Secondly, endurance work is just flat out good for health and longevity. And honestly, i need to start focusing on that. Not obsessing, but I’m not a teenager anymore. Hell, at the doc today my resting heart rate was 80. Now, that wasn’t a true resting heart rate, I had had a lot of caffeine before, I was standing, I was stressed about all sorts of things, etc etc. doesn’t matter, it’s still too high, and a damn sight higher than it was when I showed up to this ship tour. The toll on my health is starting to show. Blood pressure still good though. And I know I’m inconsistent with conditioning if I’m only doing it for conditionings sake. Again, mentally, I want to train FOR something, not just train to train,

  • 3rd, I’m low key pretty good at endurance work. Always have been. Not great, not by a long shot. But idk many people my size who can run like I can. Hell, I remember running an 11:10 1.5 mile run at 256. Put me in a spin class and I’ll smoke anyone there. Maybe it was all the years wrestling, but I’ve got an engine, and I think it would make me a better athlete overall to lean into that strength some more.

  • 4th, my wife does them, and I’d like us to do stuff together. I already agreed to the 10 mile race with her, and she has suggested maybe learning to lift and trying a powerlifting meet with me.

  • 5th, there’s just so many good opportunities for endurance events. Tough mudders, 5k’s, half marathons, you can always find something, so the barrier to entry is so low.

  • And finally, I want to live a more adventurous life. I feel like my life has been so much more boring than I ever intended. And I get it, my job doesn’t allow me to get out like I’d prefer, but that excuse is going away soon, and I want to take advantage of it. I’ve never done any sort of real adventure where solid endurance did not benefit me, be it a hunting trip or a camel ride through Morocco.

So yeah. Hybrid.

For now, no specific goals. Especially with these surgeries, I can’t really know where I’m gonna be at. But over deployment I’ll keep hitting my lifts as usual, while adding in some low intensity running. When I get back, I’ll aim for some specific goals.

And then just because I don’t know how to tie this in, my wife and I are thinking about climbing Mt Kilimanjaro for our honeymoon. Nothing booked yet, still some logistics to work out, but I am very excited lol.

——————————————————

Work for today:

17aug24
Press: 45x15, 95x5, 135x3, 155x7, 175x3, 135x13

CGBP: 135x5, 155x5, 175x5, 190x5, 200x5

Seated DB press: 65x10, 60x12

Skull crusher: 40x15, 50x15, 60x15, 70x10

V bar pushdown: 50x15, 57.5x15, 65x15

Reverse grip single arm pushdown: 10x12, 5x20, 10x16

Notes:

  • happy with press. Probably had a few more reps with 155, but it’s the first day really back to pressing, and I had my ass cut open earlier, so I was stopping at technical failure vice my normal. Feels good to do press again honestly, always been my favorite lift.
  • My but did not like bench. Put a lot of pressure on my wound, and looks like I bled through my dressing. Doc said I was good to lift but… whoops.
  • Db press after all the other pressing really just smokes whatever small amount of strength I had left.
  • Trying to figure out those reverse pulldowns. Feels weird.
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2226

Not to sound sketchy but I did find a program that fits this bill. I would link it but the dude put up a paywall. Luckily I saved it as a PDF. If you are curious to see it, I can send it to you on Instagram

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2227

Oh send it brother!

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2228

Story had me laughing hard. Good that you got it seen to quickly, hope it heals up mate.

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2229

The doc story had me laughing. Great way to start a Wednesday, thanks for sharing!

This whole breakdown of your training focus resonated with me.
I couldn’t agree more, being strong is always helpful in life. Having endurance helps as much, and I would almost argue that it’s more beneficial, mentally, physically, etc.

This is your log and I don’t want to rant too much, but statements like this have got my wheels turning. I’ve been good not having races and competing for a while, but like you, other pursuits are on auto pilot now and I am finding a gap I want to fill with something specific.

I really like seeing another meathead want to run. Posts like this are why this community is so great. Your “log-urnal” entries are always something I look forward too.

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2230

So happy I read ALL of this update, because it was amazing.

I’m excited for the hybrid athlete turn. I’m with you as well. My heart will always call to be a 308lb powerlifter, but living that life just isn’t in the cards. It feels good to feel good, and being strong AND fit can go a long way.

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2231

I agree on this! I recently signed up for a trail 5k through some local hiking trails. All of these local endurance events are usually for a good cause, fun, and accommodate all levels. So much variety in events too. Looking forward to reading about you getting into this, I am going for that improvement in endurance myself too.

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2232

The bleedings already gotten a lot better, so I’m feeling pretty good about it!

By all means, rant away. The log/journal seems much less unhinged if other people are going into deep dives on fitness thoughts, and I always love to hear what you have to say!

I agree with you, especially with the “other parts being on autopilot.” Right now, my jobs a pretty constant. I leave before my next performance review, I’ve got my team running smooth, it’s still work but I can honestly keep this train on the tracks without killing myself… so now I’m not obsessed with that, and it makes me lean into fitness. I’m sure at the next job I’ll go career heavy for a bit again.

I am on record saying Jim Wendler is my spirit animal. In another life, I’m 290, tattooed as hell, riding in a biker gang and hoisting heavy weights while being banned from half the bars in town. Hell, we’re both even Midwestern lol. It’s really just my career ambitions that kept me from going that route, and now that’s just not congruous with the life I want to build… but part of me will always long for it haha!

Man, I ran Tactical Barbells base building a little over a year ago, and it was fantastic. If I was starting from a limited running experience standpoint, that would 100% be my first stop

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2233

19aug24
Beltless RDL: 45x10, 135x5, 185x5, 225x5, 275x5, 305x5, 335x5, 275x6, 275x6, 275x6

Leg extension: 110x20, 130x20, 150x15, 170x13

Lying leg curl: 70x15, 90x15, 110x15

Cable crunch: 50x25, 65x25, 80x16

Notes:

  • going to run RDLs as my main hinge for a while. Still dislike deadlifting on the ship, and while I love good mornings, I feel like they are something I break out now and then to get a strength boost, not something I can sustain doing all the time. Just to damn taxing. Never treated RDL as my main mover before, interested to see how that works.
  • These felt good today. My biggest thing on RDLs is making sure I don’t turn them into regular deadlifts when the weight gets tough. Yeah I know I’m not touching, but still. Going beltless helps with this, when I have the belt on my body just wants to go to my normal deadlift form. Some beltless work will probably do me good.
  • First lower body workout post ass removal, so I kept the assistance work easy after the RDLs. Trying not to tear out my packing again.
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2234

20aug24
Bench: 45x15, 135x5, 175x3, 205x7, 240x1, 170x15, 150x17

Inc bench: 155x11, 155x10

Assisted dip: 86x12, 86x12, 86x12, 86x15

Pec deck: 120x11, 100x15, 100x15

Conditioning: 30 min LISS run. 5.3 mph. Easy.

Notes:

  • the program calls to add 45lbs to base set, then subtract 45lbs. But, I think the program was written with benchers stronger than I in mind. Going off of some comments from the author, the heavy set is supposed to be 87.5-95%. So, I’m going with adding and subtracting 35lb instead of 45.
  • For the anthrax vaccine the other day, and my shoulder is sore as hell. Never had a shot that ached this much. Doesn’t really affect anything, I just thought it interesting.

Another (smaller) update:

  • found out today that instead of being deployed 3.5-4 months, I’m probably flying home after 2. That’s huge. Means I should be home for the holidays, a chance my wife and I can celebrate the new year in a new house together. All very exciting stuff.
  • Does slightly change my workout plans. I planned to have 4 months to slowly cut on deployment. I also wasn’t planning for these surgeries. Between those two wrinkles, I’m know wanting to drop the same amount of weight in half the time, while being bedridden for some of it… shit.
  • I can cut weight. At this point, gaining and cutting has almost been an experiment for me. How easy can I make a cut? How not hungry or restrictive can I be at still lose? How much can I cheat and still lose? How little can I eat and gain? The last years been an experiment for all that. Experiments over. 10 weeks to look how I want to look when showing up at my new job, not the time to fuck around.
  • Velocity diet starts tomorrow. Going to smoke cardio until next surgery. Planning to take a page from @T3hPwnisher and making velocity into a cyclical ketogenic diet. Carb day on Sundays, keeping it low carb the rest of the week. Should help account for the limited conditioning once I do have surgery.
  • So hard rule: no deviating from velocity diet until at least November, reassess then. Where I’m flexible will be the carbs. If I find it’s too difficult to stick keto with the ship limitations, and I’m forced between shit fats or healthy carbs, I may scrap the experiment. I think I can make it work, but it’s always a gamble with ship food.
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2235

What excellent news about the deployment! Definitely a “good problem to have” here regarding training and nutrition. I’m excited to follow along with the Velocity Diet, and welcome you to steal away anything I can provide, haha. Totally understand the limited nutrition situation. I’m not sure what you have access to as far as fats go. If ya’ll have real butter, that’s a solid choice when in a bind, but I imagine margarine is more preferred in these sorts of environments. But Velocity Diet also works even in the presence of carbs, so either way you’ll be in a good way.

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