Atlas13 Burning the Boats

Training Training Logs
3045

17oct25:
Lunch:

Conditioned:
45 min stairmaster, lvl 5

PM:

Strength:
Bench: 45x12, 135x8, 185x5, 205x3, 225x2, 240x2

  • WW: 45x8, 65x5, 85x3, 95x3, 105x2, 115x5

Built:
Lat pulldown: 180x10, 180x10, 180x8

  • WW: 110x12, 110x12, 110x10

Notes:

  • just another week to gauge 1rm for the next program. Seriously considering just doing 531 again.
  • Used wrist wraps on my top set, was a mistake. Haven’t touched wraps in months, maybe over a year. Threw me off lol.
9 Likes
3046

I hear it’s going around. Better get with the program.

4 Likes
3047

All the cool kids are doing it.

3 Likes
3048

Work for today:

Lunch break:

Conditioned: 45 min stairmaster, lvl 5

Agile: 10 minutes mobility work

PM:

Agile: 10 min mobility work

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Notes:

  • welp, it happened. Back on the 531 train. Spent a few hour with a spreadsheet yesterday trying to make it fancy (dropdown boxes for accessory exercises, volume tracking, instructions and notes, everything so I could make the Mrs a spreadsheet that just answered all her training questions lol.) scheduled out the next 3 cycles. 2 anchors of 5s pro and FSL using the 3/5/1 format, then a cycle of PR sets & widowmakers afterwards.
  • barbell rows were superset with the FSL work. Db bench and lat pull superset, Skullcrusher and HC superset. Trying to make these a bit faster.
  • jumps and throws felt good, Mrs and I were in the street basically just pelting a med ball hack and forth at one another lol.
  • forgot how quick these lifts were, got In and out with jumps and everything in about an hour, happy with that
13 Likes
3049

Work for today:

Agile: 10 min mobility

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Notes:

  • not happy my golfers elbow is back, it took me months to get rid of it last time. Planning to start hitting forearms regularly, I think a lifetime of ignoring curls and forearm work is kind of what set me up for this.
  • other than bitching, squats moved well. 315x5 hi bar moved well, kept the weight in my quads the entire time, definitely the strongest my hi bar has ever been
8 Likes
3050

this is the way
this is the way300×168 8.05 KB

4 Likes
3051

You just knew that was coming, didn’t you?

Turns out my wife is right: I’m so damn predictable. (Haha!)

3 Likes
Once more with feeling
3052

Haha, I love it!

Work for today:

Lunch workout: 45 min stairclimber, level 5

Machine chest press:
130x1
305x1

Notes/story time

  • my coworkers all go to the gym over lunch. For months now, there’s been a running competition on this chest press machine. All the guys know their numbers, our bosses follow it, it’s a very unserious but fun way to challenge eachother. I’ve never tried it before. Anyway, after I did my cardio, I was walking by the guys and saw them doing it. I asked if I could try, did 1 rep at the weight they were using. And holy hell, this moved. Not saying it felt “light”, but my pressing always ends whenever my shoulder gives out. On the machine? That fixed bar path is a joke, and I felt like I could CRANK some weight. So, I just put the pin on the bottom of the stack, did 1 fairly fast rep with all the weight, and then left.

Workplace dominance has been established.

15 Likes
3053

Fantastic story. :smiling_face::flexed_biceps:

1 Like
3054

Work for today:

Lunchtime:

Conditioned:

Warmup: 5 minutes on treadmill, starting at a 3.0 walk and gradually increasing speed to a jog and then the last minute at a 8.0mph run

Indoor power intervals:
2 min easy, 2 min run. 3.0mph- 8.5 mph. 30 minutes (7rounds).

Technically did the last run at 8.6 mph, but essentially the same. Wanted to do 400 intervals, but couldn’t set the treadmill up how I wanted to, so just opted for 2 minutes. Little bit longer distance, but negligible in the bigger picture.

Agile: 15 min mobility

PM

Agile: 5 min mobility

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Notes:

  • conditioning was brutal. The walking between intervals, even if at an easy pace, really was a challenge compared to my normal just hop off the treadmill. But also, man do I feel athletic after doing running intervals like this. I’m not saying I’m a track runner or anything, but there ain’t a ton of guys my size running around at my pace. Feels good.
  • I think the Mrs enjoys doing these throws before the lifts, more so than the jumps. Making it a game really gets here Into it.
  • lift felt good. I really love the feel of 531. Going heavy and then slamming backoff sets just feels so right
13 Likes
3055

Now is the time to ask for a raise!

3 Likes
3056

With this shutdown, I’m just crossing my fingers I get paid at all lol

5 Likes
3057

Oh man. My sister is in a similar situation. Super stressful for her. Sorry to hear it.

1 Like
3058

How soon is kilimanjaro?

Re: golfers elbow. Sounds and looks really lame, but there’s a product called Therabar that helps. You do this really weird un-twisting movement with it, and it helps. Look it up. Don’t bring it to work.
You’ll understand what I mean. I used it a few years ago when golfers elbow was ruining everything for me.

2 Likes
3059

I use that! Actually lots of the women that I work with do. Most of them have tennis elbow. Mine is golfers. It works for both. Agreed about bringing it to work. Lol

2 Likes
3060

I was unaware. Hopefully “they” get their crap straight. I apologize.

1 Like
3061

It’s like the old joke about motivating volunteers by offering to double their wages.

2 Likes
3062

@BethB appreciate the concern, but we’re doing fine. Mrs and I have both been pretty serious about our financial planning, we got a few months until we have to touch investments, and prolly a decade or so until we’d burn though the investments themselves. If the govs shutdown that long, we ALL got bigger problems lol

@jdm135 leaving for Kili the first week of January! I’ll definitely take a look at the Therabar, I’m down to try anything that may help it from flaring up again.

@Friedrich no need to apologize brother, you didn’t cut off my pay lol. My coworkers and I have been pretty lighthearted about it, never more than half an hour before someone’s cracking a new joke about indentured servitude. Not an issue we’re taking too seriously until we have to.

@T3hPwnisher at my current gig, over half the staff is civilian, so the active duty folks are covering down on a lot. I keep on saying “at least we’re racking in the OT pay right now” haha

4 Likes
3063

I have no doubt about this. I figured the man who started an IRA at 16 would be ok. Lol. Now if you could teach my 49 year old sister about financial responsibility that would be amazing.

4 Likes
3064

For a second I’d forgotten that I have shared that story, and was like “how does she know?!?!” Hahah

@jdm135 and @BethB i see the therabar, any recs for which level(s) I should get?

2 Likes