Atlas13 Burning the Boats

Training Training Logs
3314

21apr26:

Power:
Box jumps: 5x3

Primary:
Hi bar squat: 45x10, 135x5, 185x3, 225x3, 265x3, 295x5, 235x6, 235x6, 235x6, 235x6

Secondary:
RDL: 135x5, 175x5, 205x8, 205x8

Accessory:
Leg press: 440x10, 715x12, 715x12 (17160lb vol)

ISO Leg ext: 45x12, 45x12 (1080lb vol)

Leg curl: 110x11, 110x9 (2200lb vol)

Adductor: 130x15, 130x15 (2600lb vol)

Decline sit-up: +10x10, +10x10

Conditioned:

Air bike intervals: 20 sec on, 40 off, 8 rds

1.5 hours mowing lawn

@BrandonCrawford me too, I think the odds are pretty good since there are legit no other pressing events. Hope so anyway lol, thatā€™s my jam

9 Likes
3315

23Apr26:
Agile: 5 min mobility

Powerful: 5 min skips and jumps

Primary:
Incline bench: 45x10, 135x5, 165x3, 185x3, 205x5, 165x6, 165x6, 165x6, 165x6

Supplemental:
Smith machine press: 20x10, 70x10, 110x5, 130x8, 130x8

Accessories:
Chest support row: 180x10, 270x12. 270x12 (6480lb vol)

Front Pulldown: 150x12, 150x12 (3600lb vol)

DB bench: 50x10, 65x12, 65x12 (1560lb vol)

Reverse pec deck: 120x15, 120x13 (3360lb vol)

Machine Preacher curl: 80x10, 80x10

Machine tricep ext: 95x15, 95x15

EZ bar curl: 70x12, 70x10

Conditioned: 30 min incline treadmill walk. 5.5inc, 3.3mph

Notes:

  • actually really dig smith machine seated press. I feel like machines are actually a pretty awesome tool for ā€œdumb strengthā€ have some lifts that require skills, but then nice to have some where you just shut your brain off and fucken push
8 Likes
3316

25Apr26:
Agile: 5 min mobility

Power:
Hang Power Clean: 45x3, 95x3, 135x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3

Primary:
Low handle Trap bar deadlift: 165x5, 255x5, 305x3, 345x3, 395x5, 315x6, 315x6, 315x6, 315x6

Secondary:
Beltless Axle Zercher squat: 25x10, 75x8, 105x8, 105x8

Accessory:

Superset:
Low back raise: 45x12, 45x12
Ab wheel: 10, 10

Strongman Conditioning:

KB farmers walk: 15 minutes, 53lb kbs

  • walk around the neighborhood trying to drop as few times as possible (about .3miles up and down hill) and then repeated 50 yard walks, alternating up and down a hill, 5-10 sec rest between Carrieā€™s
    Immediately upon timer going off:
    75 American KB swings: 35lb kb (5x15)

Notes:

  • Feels good to do cleans again. Iā€™m not good at em, but they feel great to do nonetheless.
  • I dig the trap bar. I canā€™t explain how it feels like more of a deficit than a straight bar, but itā€™s true. Feel like I really curl into a ball at the bottom and get an awesome total body movement out of it. Think this will be perfect for a frame deadlift event at the comp, plus it leaves me a little less beat up than straight bar.
  • Plan was originally SSB after trap bar. Finished trap bar and realized there was absolutely no way I was hitting SSB. Between the cleans and the deads, my body just did not want more spinal loading like that. Still wanted something to hit quads, and the theme of this day is smoke upper back, so I thought maybe zercher would fit the bill.
  • Zercher wereā€¦ interesting. I think I like em lol. Went light, trying to keep reps pristine. The forward balance feels great for my squat. Need to make sure I can keep form under load, but Iā€™ll progress these slow.
  • Alright, so conditioning was winging things a bit. I want to do farmers walks. I donā€™t have farmers handles. The streets are all sloped around my house, so if I do the trap bar itā€™s fairly definitely going to roll away to freedom once I set it down lol. Iā€™ll buy some handles eventually, but for now I just settled on going far if I canā€™t go heavy.
  • Plan was to just keep walking around the neighborhoodā€¦. Until I did my first loop, and realized how long it took, and how much going uphill sucked. Now the sucking uphill wasnā€™t bad, but I didnā€™t want my 15 minutes to end when I was at the far end away from my house lol. Also wanted to stay closer to my chalk bucket since I was sweating. So after the first lap I just did 50 hard runs.
  • Finishing with American KB swings after. The weights light, but itā€™s a good ROM to do, gets me feeling limber after some heavier spinal loading.
  • Iā€™m sure my traps may object tomorrow. But right now? My hands are a mess lol. Need to grow some new calluses quick.
6 Likes
3317

Sometimes the answers are hiding in plain sight. You can do zercher carries, or just march in place if you donā€™t have the right area for it. Hell in that case you can march in place with the trap bar (donā€™t knock these until you try it, I wasnā€™t a believer either). But you def wanna get used to carrying something on your chest to get ready for that sandbag shuttle run. Itā€™s a different animal than farmers.

1 Like
3318

Oh I am definitely picking up some sandbags before the comp haha. Just canā€™t justify buying all the new toys right away, gotta at least work for em lol

1 Like
3319

IMG9166
IMG91663024Ɨ4032 3.39 MB

Alright, so I can happily eat my slop bowl every meal for the rest of my life, but I do have a marriage to tend to. Mrs likes when we cook dinner together on the weekends, and frankly no cut is worth stopping that for me.

But, we can still make healthy. And creative. So this was her idea.

Taco smash burgers.

Season up 1lb 93/7 ground beef. Grab some carb balance tortillas. Smash on griddle. Top with lettuce, sautƩed onions, some homemade animal sauce, diced pickles, and cheese. Serve with a big bowl of air fried Brussel sprouts.

Iā€™m not saying this in the pinnacle of health or anything. But for a ā€œcheat mealā€ to clock in around 700cal and 50g+ protein? Yeah, Iā€™m pretty happy with it.

6 Likes
3320

Hell yeah you did!! Iā€™m so proud right now. lol

The burgers look awesome too. I hope you enjoyed every damn bite!

2 Likes
3321

I feel the need to clarify something here. We made Brussel sprouts because they are delicious. Any health properties of said deliciousness was purely a side effect. The result may be the same, but I must be honest about the motivations at play lol

Edit: the burger tacos were freaking amazing. I donā€™t mean ā€œdang this is kinda good.ā€ I mean ā€œwow, we should serve this to company, this is actually so much better than we thought it would be.ā€

I easily could of eaten 12

Edit part 2: my wife almost never looks at this forum. I tried to talk her into making an account, she didnā€™t want to. The one exception is when I post our shared food creations, in which case she asks what ā€œmy internet friendsā€ think about once an hour for the remainder of the night lol

4 Likes
3322

Internet friend thinks good looks awesome, even if it is breakfast time here in the UK (I love eating stuff like that for breakfast, so slightly unnecessary qualifier).

Internet friend also thinks she needs to get on here! Join for the food porn, stay for the middle aged man talk.

2 Likes
3323

We really could use some more ladies to talk to. Lol. Not that I donā€™t love the middle aged man talk. :wink:

2 Likes
3324

This Internet friend thinks your food creations look amazing.

1 Like
3325

Oh. My. God.

My traps are on fire. My erectors are on fire. Unexpected, but my abs are on fire. I feel damn near crippled

5 Likes
3326

Well, lucky for you, I am entirely unconcerned with what the motivation was. The outcome is all that matters in my world. :wink:

2 Likes