Atlas13 Burning the Boats

Training Training Logs
421

Work for today;

Giant set 1:
Axle row: 135x8, 145x8, 145x8, 150x8, 150x10
Bench: 225x5, 245x5 (Comeback PR), 230x4, 225x5, 225x4
Band pull apart: Bx11, 11, 11, 11, 11

Giant set 2:
Box jump: 3, 3, 3,
Squat: 45x8, 135x5, 185x3, 225x1, 255x5, 255x5, 255x5
Banded Pullup: rx7, 6, 5
Ab wheel: 8, 8, 8

Giant set 3:
Alt Db curl: 25x13, 25x13, 25x12
Band pushdown: GROx12, 12, 12
Lat raise: 15x15, 15x15, 15x15

https://www.instagram.com/p/CWtqVCEJYTN/

Notes:

  • had family thanksgiving last night, so I went into this workout completely fueled up. Turkey, stuffing, sweet potatoes, strength and cholesterol were flowing through my veins lol.
  • happy with my bench PR. Was a pretty close call, last rep had a sticking point that very nearly got me, but managed to push through. Starting to get close to big boy weight territory again on bench, nice for it to not feel so pathetic.
  • power belly was real today, up a belt loop since Sunday lol. All bloat, so it will go away. NOV has not been my best month for weight loss, too many social events. Iā€™m okay with that, strength and performance have been pretty good, and the social life aspect has been great for the family, Iā€™ll trade one month of a bit slower progress for that.
  • that being said, DEC Is a month of work. We have had in-laws in town more days that not the past 6 weeks, wife and I are both a bit socially fried. Starting tomorrow we are hitting the ground running, hoping to jumpstart another 10-15lb drop in weight. Really seems like my weight loss is going in 5-6 week phase. Phase 1 I drop like crazy, phase 2 I may lose like 2lbs while performance goes up, and then the cycle repeats. Used to frustrate me, but as long as it keeps up, Iā€™m cool with it.
  • video taped my squat again, at a lower weight. Took some tips from this log and a form check in the powerlifting section, tried to focus on keeping my upper back tight, opening up my hips, and looking forward. Felt like I did a decent job on keeping my back tighter, eyes were okay but I could feel my head being pushed down even as I tried to look up, and then I really have no idea wtf it means to open up my hips. I mean, conceptually I get it, but as far as performing the movement, not a clue
4 Likes
422

Work for today;
Giant set 1:
Banded Pullup: Rx9, 7, 5, 4, 4
Press: 45x10, 95x5, 135x2, 155x5, 175x5 (Comeback PR), 155x5, 155x4, 145x5
Rear delt raise: 15x11, 15x11, 15x11, 15x11, 15x11

Giant set 2:
Box jump: 3, 3, 3,
Trap bar deadlift: 430x8, 430x8, 440x8 (Comeback PR)
Banded facepull: Bx12, 12, 12,
Ab wheel: 8, 8, 8

Giant set 3:
Axle curl: 65x10, 65x8, 65x8,
Banded pushdown: GROx12, 12, 12
Lat raise: 25x10, 10, 7

Conditioning: squat burpee ladder
Start with 10 goblet squats, then 10 burpees, then 9 squats, etc, down to 1 of each. 53lb kb.
Time: 9:59

https://www.instagram.com/p/CWysPw2JsMv/

Notes:

  • Press PR was 10 shades of ugly. My right side is pretty consistently weaker than my left, which is odd because Iā€™m both right handed, and had surgery on my left shoulderā€¦. But there ya go. Got the weight.
  • deads went fine
  • WOD sucked, which means it was great lol. My wife smoked me on it, was done a good minute before me. That CrossFitā€™s shining through on her end
3 Likes
423

Work for today:
20 min peloton ride

2 Likes
424

Work for today:
Giant set 1:
Box jump: 3, 3, 3, 3, 3
Squat: 135x5, 185x3, 225x1, 255x5, 285x5, 315x5, 275x5, 275x5,
Pullup: 5 (Comeback PR), 5, 4, 4, 3
Ab wheel: 8, 8, 8, 8, 8

Giant set 2;
Axle row: 135x8, 135x8, 135x8
Bench: 225x5, 225x5, 225x6 ( Comeback PR)
Band pull apart: Bx12, 12, 12

Pound stone curl: 86 reps (Comeback PR)

Band Pushdown 4 stage drop set: lots of reps

Conditioning:
10 min EMOM
5 deadlifts 185lb
5 squats
3 burpees

Notes:

  • squats moved well. Form slipped a bit on top set, which seems about usual. Not happy, but on my top set, I really just want to move weight. Form was pretty damn crisp on the rest of my sets, definite improvement from last time.
  • did real Pull-ups today. God damn that felt good. Every single time I type ā€œbanded Pullupā€ I just feel pathetic. Done with that. My goal was 5 body weight pull-ups by 2022, already managed that for two sets. Very excited about that.
  • elbows feeling a bit banged up lately, so threw in some pounstone curls and high rep extensions just to flush out the joint
  • low/moderate intensity wod to just break a sweat at the end. Answered the call nicely
3 Likes
425

Month in Review:

Starting weight: 248.8. Goal: 239. Actual: 247
Starting bench: 235x5. Goal: 240x5 Actual: 245x5
Starting Press: 170x5. Goal: 175x5. Actual: 175x5
Starting squat: 305x5. goal: 310x5. Actual: 315x5
Trap Bar Deadlift: Starting: 510x5. Goal: 3x510x5. Actual: 2x510x5
Starting Pullup: Bx9. Goal: rx9. Actual: rx9, BWx5
1.5 mile run: starting: 13:14. Goal: 2 mile in 17. Actual: 1.5 mile in 12:30
Belt loop: starting: 13. Goal: 14. Actual: 14

Overall, fairly happy. Weight didnā€™t drop a ton, but my lifts went up and my waist went down, while improving cardio, and managing not to gain despite family being in town for 2 weeks and hosting a massive BBQ on the 3rd. Blew past a few strength goals, came short but still made progress on some others. Wish I hit every goal, but when you are making goals are audacious as my current ones, not surprising to fall a little short.

Goals for December:

Weight: 236. Going hard here.
Bench: 250x5
Press: 180x5
Trap Deadlift: 520x5,
Squat: 320x5
Pullup: 7
1.5 mile run: 12:23
Belt loop: 15

5 Likes
426

Work for today:
30 min Peloton ride: 495 calories

Morning Weigh in: 244.1

Notes:

  • down a few lbs in the last few days, really just the thanksgiving bloat coming off.
  • focusing a lot on diet. My wife and I are making a conscious effort to eat better. Iā€™ve been good about eating to lose weight, but thatā€™s just a few simple macros approach. Lots of chicken and rice. Figure itā€™s time to change that. Trying to add a lot more vegetables into my diet, eat seafood at least twice a week, swap out simple carbs for whole grain. Not really Mediterranean diet or anything, but just generally eating less simple carbs, lots of avocado and olive oil, leafy veggies, fish and lean meats. We got a little instapot cookbook, have had a lot of fun so far cooking with one another, and some of this stuff is damn tasty too.
2 Likes
427

Work for today:
Giant set 1:
Box jump: 3, 3, 3, 3, 3,
Trap bar deadlift; 150x10, 240x5, 330x2, 420x1, 455x5, 485x5, 520x5 (Comeback PR), 470x5, 470x5
Ab wheel: 8, 8, 8, 8, 8

Giant set 2:
Pullup: 5, 4, 3,
Press: 150x6, 150x6, 150x6,
Rear delt raise: 15x11, 15x11, 15x11

Giant set 3:
Axle curl: 65x8, 65x8, 65x8
Band pushdown: GROx12, 12, 12
Lat raise: 25x10, 25x10, 25x10

https://www.instagram.com/p/CXCTma7JV-a/

Notes:

  • deads went well, happy with the PR. Knees caving in a tad, think it would benefit me to bring my stance in a tad, have my feet pretty wide. My normal deadlift stance was always fairy narrow, but I widened it quite a bit for the trap bar, think I should reverse that an inch or so.
  • pull-ups felt hard, upper back was shot from my deads.
  • press moved well, big focus on moving the weight fast and powering through sticking points. Seems to help me a ton on press.
  • 244.3 this morning, belt loop 14. Feeling leaner than I have so far.
3 Likes
428

Congrats on all the recent success man. Iā€™ve been kind of lurking/watching from afar. I was wondering, what were your pre-comeback bests? Are you planning on shooting past them, or just trying to get back to ā€œbaselineā€?

2 Likes
429

Hey man,

So cards on the table, I donā€™t exactly remember all of my pre-comeback bests, but Iā€™ve got an idea. I was on my colleges powerlifting team, best lifts were

Dead: 585
Squat: 560
Bench: 390

Now the thing is, all of those were done geared. We trained pretty exclusively in gear, only accessory work was raw, so my strongest ever was probably then. As far as raw goes, numbers I know I have hit before are

Dead: 485
Squat: 405x3
Bench: 310
Press: 205x3
Pull-ups: mid 20s as a high school wrestler

I have a little plan in my head for when Iā€™m dropping the whole ā€œcomeback PRā€ thing. I will say that I am ā€œbackā€ when I can hit

350x5 squat
275x5 bench
185x5 press
455x5 deadlift (straight bar)
15 pull-ups
BW: 225

After that, skies the limit. Really always wanted to see how far I could chase things, pretty major injury in college had me sidelined for a few years, started getting back into before deployments and Covid, so now is really my time when I can see how far I can take this. Long term, I would love to hit these goals:

Squat: 405x5
Dead: 495x5
Bench: 315x5
Press: 225x5
Pull-ups: 20
1.5 mile run: 10:30
BW: under 210.

Now thatā€™s going to take some serious, serious time, but If I could hit that, I think Iā€™d be happy. So thatā€™s the plan for now, always subject to change lol

4 Likes
430

Awesome, dude. Those are great numbers (both back in the day, and now).

I think those are awesome goals, and where Iā€™d like to be as well. I can personally do without the running though haha.

1 Like
431

Honestly, I could do without the running too haha. I despise running, always have, always will. But I want to keep at it, just incase I ever try out for any other job that has a fitness test. FBI or something along those lines. Navy standards are a bit of a joke, but I havent thrown out the idea of moving into a more front line tactical career once this commitment is up, want to be in good enough shape that it is an option if i want it to be.

1 Like
432

Work for today:
Giant set 1:
Axle row: 135x8, 135x10, 135x10, 135x10, 135x10
Bench: 225x5, 245x4, 225x5, 225x5, 225x3
Band pull apart: Bx10, 10, 10, 10, 10

Squat: 45x10, 135x5, 185x3, 225x1

BW: 243.4

Notes:

  • accidentally kicked the ever loving shit out of a 25lb plate on the ground. May have broken my big toe, did it right before my 245 set. Tried to push through, just couldnā€™t do it once I hit the 225 squat. Took my shoe off, toe is black and blue and twice normal size. Great
4 Likes
433

Like the work, donā€™t like the injury. Hope it heals up quickly!

1 Like
434

hope not. recover quick.

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435

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So the real concern, Iā€™m supposed to have my official PRT this Wednesday. Not looking greatā€¦ I think I can still run at least a passing time even with a busted toe, but not sure I want to take that gamble. May head to the doc and get a chit, but god I feel like a dirt bag doing that. So many people get ā€œinjuredā€ right before the PRT, I really donā€™t want anyone assuming that about me.

436

Mate that looks nasty. I have busted a few toes but never the big one. Hope it heals quick mate.

1 Like
437

Work for today:

12 min Bike, 191 calories

Notes:

  • went to the doc, toe is fractured in two places. Damn.
  • able to talk them into still letting me do a PRT, but going to bike it rather than run. Never done the bike before, so went to the base gym to test out the bike for time. Can pass pretty dang easily, a bit sad how easy the standard is really. At least Iā€™ll be doing the PRT.

Toe after the bike today. Damn

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3 Likes
438

That looks like my thumb did after I broke it with a hammer.

1 Like
439

Got some great news today. My wife has been applying for a new job recently. Sheā€™s been doing some management work, pay was alright but nothing crazy, and she really didnā€™t enjoy the work. Sheā€™s good at what she does, damn good, and Iā€™ve been trying for a while to get her to try for something big.

Well, she landed the new job today. Doubled her income, new job is a hybrid position with way better hours, lots of room for growth. Iā€™m super proud of her, and we now can definitely pay for her masters without taking out a loan. Great day

4 Likes
440

Congrats to your family. Life gains are the best gains.

1 Like