Atlas13 Burning the Boats

Training Training Logs
321

Work for today:

Giant set 1:
Banded Pullups: rbx10, 7, 5, 5, 4
Press: 45x10, 95x5, 115x3, 140x5, 160x5, 160x5, 150x5, 140x5
Rear delt raise: 15x8, 15x8, 15x8, 15x8, 15x8

Giant set 2:
Box jump: 3, 3, 3
Trap bar deadlift: 150x5, 240x3, 330x2, 430x5, 430x5, 430x5
Ab wheel: 6, 6, 6

Alt Db curl: 25x12, 25x12, 25x7

Notes:
-press went well, no PR but all my working weights were higher than last week, so that’s a win

  • went into this very dehydrated, felt pretty rough going into the deadlifts. Took like 5 minutes between the two giant sets just to chug water and get my head straight

Overall, felt like ass, but things moved well, so I’ll take it

3 Likes
322

Work for today:

Navy PT
Mock PRT
Push-ups: 50
Plank: 90 seconds
1.5 mile run: 13:56

Notes:

  • honestly pretty happy with my run today. Didn’t really try to push it like last time, focused more on starting slow, controlling pace, and I was able to hit 13:56 without any extraordinary effort. Now to just start chipping away at the time
1 Like
323

Work for today:

Am: Navy PT: 1 hour
1 mile Indian run
Whole bunch of sprints, mainly little relay races between 30-150 meters.

PM:

Giant set 1:
Box jump: 3, 3, 3, 3, 3
Squat: 45x6, 135x5, 185x3, 225x1, 250x5, 265x5, 285x5, 265x5, 255x4
Banded Pullup: BOx7 (PR), 5, 5, 5, 4
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Barbell row: 125x9, 125x9, 125x9
Bench: 45x10, 135x5, 185x3, 210x5, 210x5, 210x5
Band pull apart: rx16, 16, 16

Giant set 3:
Axle curl: 50x15, 50x15, 50x10
Band pushdown: rbox12, 12, 13
Lat raise: 15x15, 15x15, 15x15

Conditioning: 15 min peloton class

Notes:

  • freaking dead after today. Did Navy pt this morning, and it was just sprint after sprint. I am a much better sprinter than distance guy, so I did pretty well here, but it definitely took the sails out of me.
  • came home and did 2.5 hours of yard work, mainly cleaning up the woods behind the house, so I went into my workout covered in sweat, hot as hell, and slowly bleeding from the 10 million thorns that South Carolina seems to have everywhere haha.
  • squats sucked. The weight moved, but form was trash. My groin (hip flexors?) felt amazingly sore from the sprints this morning. Every time I got to the bottom of my squat, I could just feel this pull at the bottom that spread my knees out, kind of screwed up my tracking on the squat, hips were rising up first. Back is strong enough to make up for the form failure, but definitely not what I was wanting. Need to stretch out after sprints next time.
  • PR by default on pull-ups. I switched out my red band for a smaller orange band to make it harder. Hoping to be doing these band free by 2022.
3 Likes
324

Do you even feel a difference with the bands on pullups? I got the idea of doing them from you but I don’t even feel a difference with 2 blue ones from no bands. In fact 8 was about 2 rir with 2 blues yesterday and today I did 9 with none just to test it out. Super weird.

325

I really do feel a difference. With a red and a blue, I can bang out 10 pull-ups. No bands? Maybe 3? So it’s definitely helping me out, as I never felt I really had a lot of success from very low rep body weight stuff. Did this to help some friends get better at pull-ups, I find the progression is pretty good. BUT, if you can already do 9 pull-ups without a band, I see no reason for you to use one. I think it’s help us fat/weak bastards, but honestly if I could do more than 5, I’d stick to body weight or even weighted

326

Well the reason I did them is because I was hoping to get in the 10 to 15 range because I was only doing about 8 but yeah it isn’t really working so I’m just going to start without a band after next week.

1 Like
327

Once I could do about 10 pull-ups, only way I could ever add reps was from doing weighted Pull-ups. Highly recommend

1 Like
328

oh I totally agree and love weighted pullups but I was shooting for a lat pump with higher reps for hypertrophy. Just weird that bands don’t help me much.

1 Like
329

Maybe it’s just me, but I have never gotten a good pump with pull-ups. To me, they are much more strength focus, much less hyper trophy. Lats never blew up for me like they did with lat pulldowns, probably because I had much better ability to focus on the muscle with the machine

330

I agree too but I don’t have access to one so stuck with what I got. I get a little pump after about 5 sets or so though.

331

Holy smokes, you’re putting in the work!

1 Like
332

Haha, yesterday was definitely more work than I was planning, and by god am I feeling it today

1 Like
333

Work for today:

Giant set 1:
Bench jump; 3, 3, 3, 3, 3
Trap bar deads: 150x5, 240x5, 330x3, 420x1, 430x5, 455x5, 480x5 (Comeback PR), 485x5 (bigger PR), 450x5
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Banded Pullup: BOx7, 5, 3
Press: 45x10, 95x3, 115x3, 145x5, 145x5, 145x5
Heel elevated goblet squat: 35x10, 35x10, 35x10
Rear delt raise: 15x10, 15x10, 15x10

Giant set 3:
Axle curl: 55x12, 55x9, 55x9
Band pushdown: BROx12, 12, 12
Lat raise: 15x15, 15x15, 15x15

Notes:

  • deadlifts went great today. Happy with the 480 PR, happier with the 485 PR. Not sure why this lift is skyrocketing so much more than my others, but I’m choosing to just enjoy it rather than try to analyze things too much.
  • press felt good, definitely easier than last time doing my working sets with this weight. Going to keep it here for my secondary press days for probably 1 or 2 more workouts until bumping that weight to 150.
  • threw on a watch with a heart rate monitor. Crazy to see how these giant sets keep my heart rate nearly as elevated as actually just going for a run.
  • my mustache has grown to a point where sweat will collect in it when I’m working hard. I do not know what to do with this information.
  • belt loop 10, and fitting looser than ever.
5 Likes
334

Work for today:

Am:
Navy PT

  • push-ups. Lots, probably a few hundred by the end of it.
    20 minute run: 11:46 pace, 1.7 miles total.

PM:
Giant set 1:
Barbell row: 125x9, 125x9, 125x9, 125x9, 125x9
Bench: 45x10, 135x5, 185x3, 210x5, 230x5 (Comeback PR), 220x5, 215x5, 210x5
Band pull apart: rx16, 16, 16, 16, 16

Giant set 2:
Box jump: 3,3,3
Squat: 45x10, 135x5, 185x3, 225x1, 240x5,
240x5, 240x5
Banded Pullup: BOx7, 6, 4

Alt Db curl: 25x12+4 hammer curls

Notes:

  • PT this morning was decent. Our run was just running laps on the grass around the soccer field, little muddy so not ideal for running, but at least it was easy on the knees. Feel like I could keep up this pace for a lot longer if need be, which is a decent baseline to work from.
  • bench went well. Was a little worried I’d be fatigued from the push-ups, and I definitely was, but still had the PR in the books.
  • in a weird twist, my squats are feeling amazing WITHOUT my belt. Used to just fall apart without my belt. Now, when I’m warmup for up, I don’t use it, and I really feel like my squats are almost better without it. Toying with the idea of doing beltless squats on my lighter squat days.
  • crushed for time, able to hit my PM workout from start to finish in 37 minutes. Happy with that.
2 Likes
335

Continuing to amaze with these prs man. Keep em coming

1 Like
336

Thanks boss. It’s a grind, but I’m still chipping away 2.5lb plates at a time

1 Like
337

that is all it takes. 2.5 lb a week or two makes for pretty good progress over a year.

338

How is weight loss going?

339

Not as good as the lifts. About the same weight as I was at the start of the month, but I think there’s a bit more to the story. Was doing Leto, stopped Keto and proceeded to put on 8 lbs in 3 days while eating 2100cal a day, and my waist size dropped that week. So I’m back down to where I was at the start of the month, with another belt loop down, so I think I’ve lost some fat, but added more water weight from having glycogen again. Either way, not pleased with my weight, but overall the month has been decent

1 Like
340

A belt loop down is something! Yeah water weight can be deceiving when coming off keto.