Atlas13 Burning the Boats

[atlas13]

26Jan26:
10 min mobility+ Pullup skills work
Banded pull-ups: 6 sets of Gx3
Scap Pull ups: 2 sets of 6

Bench: 45x10, 135x6, 165x6, 185x5, 195x5, 195x5, 195x5, 200x5

Chest supported DB Row: 50x10, 50x10, 55x10, 55x10

Seated DB press: 35x10, 50x8, 55x8, 55x8

Lat Pulldown: 110x10, 160x10, 160x10, 160x10

Superset:
Fat Bar Curl: 50x10, 50x10, 50x10, 50x10
Straight bar Pushdown: 50x12, 50x12, 50x12, 50x12

Conditioning:
30 min incline treadmill ruck
55lbs, 3.0mph, 10inc

Notes:

• God it feels good to be back in the gym.
• Doing a Pullup progression on upper body days. Just doing it as part of my warmups. Not trying to train “strength,” but I want to grease the groove and practice the movement while I cut some bodyweight and try to build up tendon strength in my perpetually cranky elbow
• Bench felt fine. Got bored of straight 5x5 so just giving myself a little variance.
• Going super slow and controlled on DB press, wrists down to shoulders
• Fat bar curls and extensions are largely elbow prefab, and are treated as such. Pause at peak contraction.
• I swear im not just doing zone 2 forever, it just happens I’m doing it on Mondays lol
• I’m not sure if it’s the Keto diet, or the fact this is my first real workout in a while, or the ridiculous day drinking I was doing for all the honeymoon post climb, but I was FEELING IT on the ruck lol
• Plan is to do 2 a days, condition in the AM, strength PM, but a surprise snow day today had me just combine that into one longer workout

@T3hPwnisher I’m actually using my fitness pal to log everything, and you are pretty dead on the money there! Right now, the plan is to keep the diet 100% as is for 2 weeks before I even think of adjusting anything, because I’m both 1) getting back from a long vacation that had both insane physical demands, and all you can eat buffets with open bars, so weights gonna do some weird things anyway and 2) going into ketosis for the first time, which I’m sure will give me a lot of false feedback just from glycogen depletion. Once those 2 weeks are done, I may add or drop calories as needed to make sure this cut is going how I want it. 2350 is a little high for me to cut, but I’m also doing some pretty high workloads, so I’m hopeful. If I add, I’m probably going to add fat+protein (honestly, likely just add more eggs), but if I cut the plan is to cut from protein while leaving fats higher…. Which already worries me, so I’m hoping I don’t have to lower calories lol

[Hugo_Fillion]

Awesome write up! Congrats to you and Mrs! I really like you writing style too. I am curious to see and read about your future training. I have read Training for the New Alpinisim, Training for the Uphill Athlete and TB: Green Protocol and can’t recommend them enough for that style of training.

I am also curious on what trek/climb you are thinking about. For me, Chimborazo + Cotopaxi sound like a great trip. Elbrus too. Maybe Aconcagua one day. But with really young children right now, it will wait a couple of years.

Reading your write up, I remember the power shoveling of food wrecking my stomach too haha. Once I started listening to my body and ate less, I started feeling better.

[atlas13]

Of those, I’ve only read the TB, but I really dug it! I think i will (likely) keep lifting more than most dedicated alpinists because, well Im not one lol. I love it, but I live in D.C. and work, not like I can take off to the mountains all the time.

I want to do as many of the 7 summits as I can. The Mrs and I are planning to do Kosciuszko, just because it’s one of the 7 and we want to go to Australia at some point anyway. Definitely Aconcagua, most likely around Dec 2027 for that one. From there? Gets a bit more difficult. I can’t travel to Russia due to my job, and frankly given my job probably shouldn’t go even after I’m done with the job, so Elbrus would be tough, but maybe Mont Blanc? We would like to do Vinson, but that will probably be when we are older, because while Antarctica is a bucket list thing for us, god knows it ain’t cheap. I really want to do Everest, but again $$$ is an issue. We could swing it but it would be tough, and the Mrs is less excited about it than I am. (In her words, I don’t want any vacation with a fatality rate).

I honestly don’t care much for Denali, would only do it if I had done all the other summits and could then use it to round out my list. IF I ever get to that point, Id make a go for it. Lotta technical on that one, need to get some more skills.

I do want to do Ranier though. I proposed to the Mrs in a little A frame cabin after a day of hiking there, would love to do the summit some time.

Other than that? I’m not sure. I’m honestly not sure if I love mountaineering, or if I just love massive challenges. There’s a ton of other adventures that I want to do as well, so I think I’m going for a bit more “adventurer” vice “mountaineer.” Scuba diving, Hunting safaris, etc.

But I am going to try to do one big summit a year for the next few years, mainly because I’m young now, and may not be able to when older. I can definitely do a South Africa safari in my 50s, but maybe not doing Aconcagua, ya know?

[simo74]

Captivating write up, loved reading your thoughts and observations, and most of all loved this part

@atlas13

The mountain is resolute. It is neither victor nor vanquished; it simply is.

Well done to you both, what amazing experience and memory that you shared together.

[Deadliftnstill]

@atlas13

planning to do Kosciuszko

Just a word of warning, the official walk up K is a ski lift up the main steep bit, then literally 90% boardwalk along the ridges up to the peak, its mostly a stroll rather than a hike. You can skip the ski lift, or walk from Dead Horse Gap for a challenge.

Consider the backside of the mountain like the below link, i havent done it yet up its on the bucket list.
Hannels Spur Trail – the Western Face of Mt Kosciuszko | NSW - We Are Explorers.

[atlas13]

27Jan26:
Agile: 10 min mobility

Powerful:
Hang Power Clean 135x2, 135x2, 145x2, 145x2, 155x2, 165x2

Strong:
Hi bar Squat: 45x5, 135x5, 185x3, 225x3, 255x3, 275x5, 275x5, 275x5, 275x5

Built:
RDL: 45x10, 135x5, 185x3, 235x6, 235x6, 235x6, 235x6

Db BSS: 35sx8, 35x8, 35x8

Weighted Sit-up: 30x10, 30x10, 30x10

Conditioned: rower power intervals
20 second sprint, 90 second easy
6 rounds

Notes:

• another snow day. We had sleet on top of snow, so I gave about 8 inches of snow that is rock hard. My 110lb dog can walk on top of it, much to his disappointment, because rolling in snow is his favorite.
• Gravity felt extra heavy today. Not sure if it’s the keto or just me getting back into it, wanna give it a week or so before I start trying to evaluate. Still, 275 has no business feeling this heavy.

@Deadliftnstill thanks for that! I know it’s not nearly the same challenge as some others, knocking it off more for bucket list purposes tbh. Think we’d try to make it part of a bigger AUS trip. Maybe do some scuba, putz around Sydney. Likely a year until that point so not worried about details yet lol

[Hugo_Fillion]

I like your reasoning and you made me think a lot. I want to climb other big mountains too but like you, it’s not like I will do it every month or even every year now that I have kids and also because like you, I work lol. So I like the idea of being in good enough shape (endurance and cardio) to tackle those challenges when they present themselves and enjoy the lifting side of training more for those 51 weeks a year I am not climbing really big mountains. Getting stronger is what I like in the gym so I should focus on that even if it slows me down a little bit.

@atlas13

In her words, I don’t want any vacation with a fatality rate

I kind of agree with her haha! Everest is not on my list and Denali either.

[BethB]

@atlas13

In her words, I don’t want any vacation with a fatality rate

I also don’t want a vacation with a high chance of death. Lol.

[atlas13]

Work for today:

Conditioned: 30 min Fun Run
5.5 mph,
Run for 3 min
10 BW slant board square
10 44lb kb swings
10 95lb barbell rows

Notes:

• dig the Hokas. Feel clunky while running, but my knees feel great. Maybe not what I’d want if I was doing a timed mile, but definitely what I want for training
• I dug this workout. Just enough Interruptions that I don’t get bored running.

@Hugo_Fillion

So I like the idea of being in good enough shape (endurance and cardio) to tackle those challenges when they present themselves

The way the Mrs and I are framing it is “Adventure ready.” Which, we are tying into more than just training. Also sort of skills gathering. Get scuba cert, learn technical skills, get money right, (maybe flight lessons for me), stuff like that.

@Hugo_Fillion

I kind of agree with her haha!

@BethB

I also don’t want a vacation with a high chance of death

Cowards!

[BethB]

@atlas13

Cowards

I like to think that I simply have a stronger survival instinct than you. Lol.

[unicornsandrainbows]

Awesome write up, it was like reading a short adventure book!
Love the “Adventure Ready” couple idea.

[atlas13]

29JAN26

Agile: 10 min mobility

Pullup skill work:
Banded pull-ups: 6 sets of Gx3
Scap pull-ups: 2x6

Strong:
30 Incline Bench: 45x10, 135x5, 165x6, 165x6, 165x6, 165x6

20inc db bench: 60x10, 60x10, 60x10

Wide Lat Pulldown: 110x10, 150x10, 150x10, 150x10, 150x10

EZ bar reverse Curl: 50x15, 50x15, 50x15, 50x15

Superset:
Lat raise: 20x15, 20x15, 20x15
Rear delt raise: 10x15, 10x15, 10x15

Conditioning: V02 Max rower Intervals
4 min on, 4 min off, 4 rounds

Notes:

• I am cripplingly sore. Legs are just so shot I’m walking like the tin man. Benching 45lbs felt painful. Ik it’s 100% just the body getting back into it after an extended break, but Jesus this blows lol.
• Relatively submax on bench, partially because I’m sore as hell, partially because I’m trying to ramp up so giving myself room to grow.
• Going wide grip on lat pulldowns does give a totally different feel. Ditch the straps when I do these, both for the extra grip work, and it just feels better.
• Reverse curls because I think bulking up my forearms a bit may help prevent the elbow pain from coming back. Just a thought. I feel my upper arms have always dwarfed forearms, despite having some good grip strength. (Farmers never did jack for my forearm size lol). Hoping that spamming the reverse curl may be the thing I needed.
• Conditioning sucks. The intervals are just long enough to dig into the willpower reserves, and the rest periods are just long enough to get out of the zone before jumping back into it.

[T3hPwnisher]

From what you’ve been writing about soreness and capability, I’d consider upping the electrolyte dosage. Assuming you aren’t experiencing any GI issues at the moment. That tends to be the indicator that we’ve “overdosed”.

[jdm135]

Rofl no!

[atlas13]

31Jan26:
Agile: 10 min mobility

Powerful:
Hang Power Snatch: 45x8, 95x3, 95x3, 95x3, 95x3, 95x3, 95x3

Strong:

Hi bar speed squat: 45x10, 135x3, 135x3, 185x3, 225x3, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x3

Paused Deadlift: 135x5, 225x3, 275x4, 275x4, 275x4

Slant Board Goblet Squat: BWx10, 35x10, 70x10, 70x10, 70x10

Superset:
GHR: 12, 11,
Hanging knee raise: 8, 8,

@T3hPwnisher huh, didn’t even think of that. I’ll definitely up the dosage. Even today, I’m still super sore from my leg day TUESDAY lol. Not exactly my norm for recovery, so maybe I do have something out of whack with the electrolytes. Still learning my keto ropes.

[atlas13]

“cheat night” this week.

Keeping it Keto, which really kinda limits how much you can cheat on a cheat meal lol. Mrs and I wanted to stay in, so we made “Deconstructed Club Sandwiches.” Which is legitimately just a club sandwhich minus the bread. Did the math and it’s about 5g of carbs total, which still has me low for the day, then the bacon and mayo add some fats to the mix. Honestly, it was freaking delicious, I was surprised at how good it was lol

[T3hPwnisher]

@atlas13

Keeping it Keto, which really kinda limits how much you can cheat on a cheat meal lol.

Oh young padawan…

That said: it’s good you DIDN’T make that, haha.

[atlas13]

Haha, okay I guess you CAN cheat more, but I’m also sticking with my usual pattern of “I’m not eating things I don’t know what they are.”

We saw some Zero Carb Keto wraps at the store, and I gotta be honest, idk how a full burrito size wrap is like 45 calories, with like 20g of carbs but somehow they are all fake carbs so the NET carbs are still zero…. But I do know that if I ate it, I’d prolly break the damn toilet bowl lol

[atlas13]

Work for today:

AM:

conditioned

LISS run:
4 miles@ 5.5mph
.25miles @ 6.2mph

Notes:

• just a slow easy run. Bumped it up just a tad for the last 1/4 mile just because lol.

@creative_name I took a practice test today. For reference, I’ve never even looked at the LSAT format before, so I went into this baby cold water when I got home from work. Definitely could have managed time better, finished the first section with 7 minutes to go, but then over corrected on the 2nd section and ended up with 5 questions left with 90 seconds on the clock lol. So I’ve got some work to do, but scored a 164. My dreams of walking In to a cold 170 are shattered, but I think with some work I should be able to crank that into a 172-175 range. Hope so anyway

[creative_name]

My diagnostic was a 166, so just about the same. Timing is one of the hardest parts to learn, but it comes with practice. I had a bad habit of rushing.

In general, the first ~10–12 questions of each section are gonna be noticeably easier than the rest. If you make it through those in <10 minutes, then you should have a good amount of time for the hard stuff at the end and not have it come down to the final seconds. Either way though, that’s a really good diagnostic and it should make you feel confident about your prep.