Atlas13 Burning the Boats

Training Training Logs
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Work for today:
Superset:
Pull-ups: 6 (Comeback PR), 5, 4, 3
Press: 135x8, 135x8, 135x8, 135x12 (Comeback PR)

Superset:
Barbell row: 135x10, 135x10, 135x12
Dips: 5, 6, 7

Superset:
Lat raise: 15x15, 15x15, 15x16
Band pull apart: Bx10, 10, 10

Poundstone curls: axle x 90 (Comeback PR)

Conditioning: easy 20 min bike

Notes:

  • kept the weights lighter today so that balance wouldn’t really be a factor, babying my toe still. Swelling is starting to go down, so that’s good.
  • no lower body, mainly because of the toe, but also because I have my PRT tomorrow.
  • was able to fit into belt loop 15, but was a little too tight to be practice.
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Thank you for sharing your news about your wife. That really made day. Well done to your wife for putting herself out there and reaping the reward of hard work. Tell her she is Quality.

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@throwawayfitness @simo74 thanks for the well wishes guys. I’m beyond proud of her. Her career has definitely been put a bit on the back burner as she’s followed me all around the country for my military career, really great to see how she is able to thrive even under tough circumstances.

Shameless bragging: we are both 25, though I think both look a bit older and dress pretty conservatively. She went into her interviews dressed very professionally with glasses that make her look older, her age was never brought up. Well, she signed yesterday, and was talking with her new boss today, age came up when they got a copy of her diploma. Turns out, they thought my wife was closer to early 30s, she is now 10 years younger than anyone else to hold this position in her new company. (Which is a pretty high up Fortune 500 company, so that’s saying something!) she is super psyched about that lol

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Work for today:

Navy PRT:
75 push-ups
2 min blank
12 min bike: 208 calories

Went home, ran into the gym.

Deadlift: 135x5, 225x3, 315x1, 365x1, 405x1, 445x1, 470x1 (Comeback PR)

Notes:

  • PRT went fine, just did enough to get a decent score. Planks were not feeling the best on the broken toe, even with 2lbs of athletic tape lol.
  • needed to get a gauge where my 1 rep Max conventional deadlift is at, so spent about 15 min just working up to that. Overall, fairly happy with it. 470 moved pretty quickly, and didn’t have a lot in terms of form breakdown. Might of had another 5-10lbs in me if I was willing to get a little hitch in there, and maybe another 5-10 on top of that If my toe wasn’t broken. Still, 470 is a good starting point for me, and proof of concept that those trap bar deadlifts do have some carryover
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Work for today:

Push press: 45x10, 95x5, 135x1, 165x1, 185x1, 205x0

Front squat: 135x3, 185x1, 225x1, 255x1, 275xf

Z press: 45x5, 65x2, 95x1, 105x1, 125x1, 135x1, 145x1

Everything above technically a comeback PR, by default

Bunch of chins and pull-ups in between sets, probably 40ish or so total, kind of having fun with it.

Alright, so time to break this down.

  • push press sucked. I am awful at the movement. Just trash. I feel a 195 strict press is definitely in the bag for me, but the moment I try to use any leg drive I do worse. I chalk this up mainly to mobility. I have none. My mobility, particularly shoulder mobility, is crap, and I haven’t been doing a damn thing about it. Well, now I’m doing push press, and it’s biting me in the ass. Hard. So, time to hit some mobility.
  • same as above for front squats. Quads weaker than hams, mobility is shit, front squats are not my friend
  • Z press: never done these before, at least not that I remember. 145 felt a little shaky, but okay. May have had some more in me, may not. I feel like if I can Z press 145 I should be good for a much higher push press…. But I digress

Starting a new program Sunday. I have been running my bastardized linear program for about 5 months now, and the gains were amazing, but I’m burning out. Training feels a bit stale, not feeling as excited about the workouts, gains coming slow, time for a bit of a change. Also, with the PRT done, and the busted toe keeping running off the books for a good while, I’m going to switch to 4 lifting days a week rather than 3. This is as much to help with diet as anything else, I find I stick to much cleaner eating on days when I lift. Weird mind thing, but leaning into the curve on this one.

I bought Brian Alsruhes 4 horseman program. I gotta say, well worth the $25. I wanted to buy it from him instead of just running from what he put on YouTube just so that I could support a friend and positive voice in the industry, was a bit surprised by how in depth the ebook was. Not going to post it obviously, but every day has everything laid out for you, from conditioning to percentage work. Highly recommend to anyone looking for something fresh.

Training is going to be looking different, and I am excited. This program has me doing a lot of movements I normally never do, has me following percentages that I normally never track, it’s going to be a nice change of pace. Time to work

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Love the enthusiasm in this post! Keep on rolling, dude.

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Dinner tonight. Low on calories, so went big.

4 eggs
3/4 cup of egg whites
1/2 lb ground turkey
1 cup diced potatoes
1 cup mushrooms
Couple handfuls of spinach

Comes out to around 830 calories, 86g protein. Honestly, was super good, but damn that’s a lot of food. Crazy how difficult eating this many calories is when it’s all clean food, I could do 3x this with pizza on accident lol

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I know what you mean about pressing with leg drive, mine sucks too. Brian Alsruhe has a good video on his YouTube about push press and using leg drive may be worth a look.

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Starting Points:

Body weight: 242.3 (new low, this months going well)

1 rep maxes (estimated or tested in last few days)

Squat: 360
Bench: 280
Press: 195
Push press: 195
Z press: 145
Deadlift: 470
Pull-ups: 6

That’s all the %’s I think I need for this program. Ready to hit it.

4 horseman Week 1 day 1:

Conditioning:
EMOM 10 min
100 foot trap bar carry, 240lbs

Build: 15 min to build to 85-90% max deadlift:
Deadlift: 135x5, 225x3, 275x1, 315x1, 365x1, 415x1

Strength giant set: 15 min

Kb snatch: 5x35, 5x35, 5x34
Deadlifts: 375x7, 350x8, 330x,9 (All Comeback PRs by default)
Plank: 60 seconds, 60s, 60s lo

Assistance: 5 rounds
30 seconds straight leg deadlifts 115
30 seconds front squat 115
30 seconds ring rows
30 seconds rest

Notes:

  • absolutely every part of this found a way to be tougher than I expected
  • first time doing weighted carries in a few years. Used 240, right about body weight, seemed a good starting place. Was finishing the 100ft in just about 26 seconds each round. Worth noting this 100 ft is a total guess, walking it 3 mailboxes lol. Eyeball is saying about 30ish yards, so I’ll take it. Toe wasn’t happy with farmers carries, but didn’t protest too terribly either. Will bump weight next time
  • had to modify the program on day 1, which I was really hoping to avoid. It called for broad jumps before the deadlifts. I tried that, my toe immiedieity screamed in indignation and I kinda tripped as my right leg took on a mind of its own. So, no jumps for a bit. I thought kb snatches were a decent substitute.
  • happy with how the actual deadlifts went. Hit or surpassed all the rep goals Brian laid out.
  • the assistance was terrible. I’m awful at straight leg deadlifts, just not flexible enough to really get down without rounding the hell out of my back. Transition in between the lifts was tough, this was easily as much of a cardio challenge as the carries at the start of the workout.

Overall, pleased with day 1. Kicked my ass, but I put out well, think this is gonna be a solid program

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Killer lifts man. Crazy progress.

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4 horseman Wave 1 Week 1 Day 2

Conditioning: 8:21
20 sumo deadlift high pulls 95lbs
20 over bar burpees
15 sdhp
15burp
10 sdhp
10 burp

Build: 12 min, up to 85% press
Press: 45x10, 135x3, 150x1, 165x1

Strength Giant Sets: 18 min

Pull-ups: 6, 5, 3
Press: 145x10, 135x12, 125x11
Dead bugs: 30 sec, 30, 30

Assistance:
20 pin press 80lbs
20 rear delt raise 15lbs
300ft crucifix hold walk 5lbs per hand
15 pin press
15 rear delt raise
200 feet crucifix hold walk
10 pin press kn
10 rear delt raise
100 ft crucifix hold walk

Poundstone curls: axlex50

Notes:

  • day 2 whipping my butt
  • starting with conditioning is interesting. For starters, burpees hurt like absolute hell on the busted toe. Also, lower back is pretty crazy sore from the deadlifts yesterday, definitely feeling that during the sumo high pulls today
  • press went well… I think. I didn’t hit the number I was going for on the 125 set, but still came close to matching what Brian said to hit, and crushed my goal weight the first two sets. Think my shoulders were just a bit blown from that.
  • the assistance finisher gave me possibly the sickest shoulder pump of my life. I have not played around with this kind of volume in a long time, and damn it’s making me pay. I suspect only good things from that.
  • just a couple curls at the end, not really going for bicep gains, more just keeping my elbows happy
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but you’re still doing it, because you’re an animal :flushed:

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@throwawayfitness I gave it a week to try and baby it, now the plan is to beat it into submission. With it all taped up, the burpees themselves weren’t terrible, did them a bit to the side kind of like a wrestling sprawl. Jumping over the bar is what killed lol, having to jump off the heal instead of my toes, which is surprisingly unwieldy lol

Work for today:
30 min cycling ride, 517 calories burned

AM weight: 246.3

-Gained 4lbs in the last two days, not sure how, going to give it a few more days before I get worried. I did have a shrimp pasta dish both of those days, but I made it myself, and while a bit carb heavy definitely nothing insane, not sure why it would cause this much bloat.

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Work for today:

15 min cycling ride, 274 calories

AM weight: 244.0

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Work for today:

4 horseman week 1 day 3

Conditioning: 5 rounds
30 seconds Bulgarian split squats
30 seconds other leg
30 seconds step ups
30 sec rest

Strength: 10 min to work up to 80% squat
Squat: 45x5, 135x3, 185x2, 225x1, 255x1, 295x1

Giant sets: 20 min
Box jumps: 6, 6, 6
Squat: 255x10, 235x12, 215x,13
Hanging leg raise: 10, 10, 10

Finisher: 5, 4, 3, 2, 3, 4, 5 reps of
Tempo squat: 180lbs
Step ups: 15lb DBs
Wall sit: 45 seconds

15 min bike (just to flush some blood through my legs, trying to stop the cramping)

Notes:

  • okay, so I am noticing something about this program. I read it. It looks easy. I type it up with my percentages and my goal weights. Looks easy. I do it, and nearly die.
  • high rep squats suck, which means I need to do more of them. Low reps with weight I can do all day, but anything beyond 8 reps and all I can think is “get this freaking bar off of my back.” I can’t imagine doing the 50+rep widow maker sets that @T3hPwnisher keeps haunting my nightmares with
  • Bulgarian split squats absolutely fried my quads before the real work even began. My quads are definitely lagging behind my posterior chain, so keeping these in the rotation is probably a good idea
  • the finisher sucked a whole lot more than I was expecting. Glutes started to spasm by the 4th set. Wall sits were a little extra sadistic.
  • broken toe still angry. Squats didn’t piss it off too much, but box jumps did. Still, healing

AM weight: 242.7
Belt loop: 15 (14 on lighter sets)

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It’s why I do them so fast: you have to outrun your body, lungs and brain. If either one of them figures out what is going on, you’re screwed.

You’re crushing this dude, especially given that borked toe.

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Work for today:

Conditioning:
10 rounds
20 sec ring rows
10 sec explosive push-ups
Rest 1 min
10 rounds
20 sec hollow rocks
10 sec jump squats

Strength: 12 minutes
Bench: 45x10, 135x5, 185x1, 205x1

Giant sets: 18 min
Axle Bent over rows: 195x3, 205x3, 205x4 (PR)
Bench: 225x3, 240x2, 255x2 (Comeback PR)
Russian twist: 10x10, 10x10, 10x10

Widowmaker: bench: 140x23 (PR)

Finisher: 10 rows, 1 press, 9 rows, 2 press, etc down to 1 row, 20 presses
Pendlay rows: 115
Axle floor press: 135
Time: 8:51

Poundstone curls: axle x 100 (PR)

Cardio:
30 min cycling class: 484 calories burned

Notes:

  • my bench is definitely getting weaker. PR only because I’ve never tried that weight. Bench was feeling strongest about 5 weeks ago, which was just about when I had been at 250 for about a month. I think it’s going down a bit as I drop more body weight. Possibly to be expected, but still irritating. Dropping fat is definitely the bigger priority though, so if bench takes a bit of a hit, so be it. Honestly would be happy to just keep bench where it’s at until I’m down to about 210-200, can focus on strength more then.
  • never done heavy barbell rows before, not sure how I feel about them. Seems like it would be very easy to cheat a little too much, I’m sure finding the sweet spot comes with practice.
  • I don’t think I am doing hollow rocks correctly, I know I look like an idiot while doing them, but my core was on fire anyway, so I’ll take it,
  • the finisher was pretty awesome. Was worried at first that I went to light on the floor press, then quickly realized I hadn’t lol. Haven’t done floor press in probably 5 years, and never benched an axle before, so lots of new experiences thwre. Really liked the exercise.
    -AM weight: 240.5 (new low, and dropping)
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Pressing movements are SUPER sensitive to changes in bodyweight. Just comes with the territory.

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Dude, PRs all over that entry today—nice work!

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Work for today:

45 min cycling class: 718 calories burned

20 minutes of general stretching and mobility work

Pullup: 8 (Comeback PR)

Notes:

  • long cardio session, then just did a set of pull-ups for the hell of it, trying to fit them in more as warmups or on off days since my program doesn’t have me doing them as often. Evidently, it’s working. Was going for 7, happy as hell to hit 8
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