Atlas13 Burning the Boats

[atlas13]

Work for today:

Superset:
Axle bench: 115x5, 170x5, 195x3, 215x1+ (6 (PR?)), 170x5, 170x5, 170x5, 170x5, 170x5
Weighted Pull-ups: +15x8 (PR), +15x6, +15x5, +15x3, BWx6

Kroc rows: 100x21

Superset;
Paused axle scrape the rack shrug: 115x12, 165x12, 165x12, 195x10+5regular
Lat raise: 15x15, 15x15, 15x15, 15x15,

Fat grip hammer curl: 25x12, 25x12, 25x9

BPA: Bx50 rest pause

Conditioning: 20 min cycling class: 386 cal (PR)

Mobility work

https://www.instagram.com/p/Cg-Cf0CuFXM/?igshid=YmMyMTA2M2Y=

Notes:

• axle bench moved well. Not sure if this is a PR, but it is definitely a solid press for me at this bodyweight. And I just realized as I typed this, first time I’ve benched over bodyweight for 5+ reps. Neat.
• weighted pull-ups moved well. I really, really want to get up to +45x10. A guy I used to work with would always hit 5x10 pull-ups with a plate from his waist during his workouts, I was always just in awe of that.
• did some shrugs. Paused with lighter weight, since I’ve never felt I got much out of heavy shrugs. I’m not much of an aesthetics guy, but trying to build up my yoke and shoulders before getting to my new division. First impressions and all lol.
• these conditioning PRs are insane. Mainly because, I’m not going for them. Don’t get me wrong, I’m busting my ass on these workouts. But most of my PRs up to this point have been when I’m going in and just doing a conditioning workout. I hit it fresh and make something happen. I am doing these in 100 degree weather, humid as hell, after an hour long lift, all I really drink prior to the workout is a cup of coffee, and then Surge during the lift. I credit these PRs to 1) weight loss 2) the long Steady State cardio sessions and 3) Surge WOF
• AM weight: 203.5, which is wild because I went out with the neighbors yesterday, big Italian dinner and then ice cream cake, scale didn’t budge. Hell yeah

[SvenG]

My man: SO much good stuff in this log lately, but I’ve just gotta say—you look like a different dude in that pull up video! Your transformation has been amazing to watch.

Congrats on everything—I know it was touch-and-go there for awhile, what with the new assignment and the life stress and all, but you’ve continued to kick a** in here and it’s awesome to see!

[throwawayfitness]

@atlas13

+15x8 (PR)

Congrats

@atlas13

first time I’ve benched over bodyweight for 5+ reps

Congrats.

You’re proof, do the work, get the result.

[atlas13]

Appreciate it man! Life has definitely thrown quite a few stressors my way, to include a plethora that weren’t mentioned in the log, but I was able to handle most of them without too much trouble. If anything, I have definitely built up my ability to adapt to ever changing problems, which is a skill in itself. Worked hard to not let anything derail me too much, all the little workarounds did a good job and keeping me headed on the generally right track, even if it lead to a windy road to get there lol.

I agree with the difference in physique. I look back at some of my old vids, and it’s just crazy. It’s weird, I don’t think I look that good now, but I look back and honestly kind of have a hard time grasping that I ever got that bad to begin with. Learned my lesson there.

@throwawayfitness not gonna lie brother, I didn’t recognize you at first with the new username! You know better than anyone the results of just stubborn determination and hard work, appreciate being part of the club

[atlas13]

Work for today:

Squat: 45x10, 135x5, 135x5, 185x3, 185x3, 230x5, 260x3, 290x1+ (4), 230x5, 230x5, 230x5, 230x5, 230x5

Heels elevated front squat: 135x8, 135x8, 135x8

Superset:
Banded standing crunch: 3xGx25
Db lunge: 25x8, 25x8

Conditioning: mowed the lawn, lots of yard work

https://www.instagram.com/p/ChDnUKiJ2XN/?igshid=YmMyMTA2M2Y=

Notes:

• squats moved alright. Hit 290x4 a bit easier than I did 275x4 3 weeks ago. Tried moving the bar down my back a bit, more low bar position, and also focused a ton on squeezing my shoulders blades together, keeping that upper back tight. Still noticing that I have forward bar movement on squats, but I think this is a step in the right direction.
• low bar hurts the hell out of my wrists. I think I have some pretty awful upper back/ shoulder mobility, but they were legit achy after these sets. Actually wore some wrist wraps for the backoff sets, which seemed to help.

[throwawayfitness]

@atlas13

low bar hurts the hell out of my wrists

[atlas13]

Lol, a fantastic suggestion, and I actually do own an SSB already. I’m trying to get back to regular old barbell squatting. I love the SSB, but it allows me to “deadlift” my squats a ton, which is what I’m trying to fix in the first place.

[throwawayfitness]

got it

[atlas13]

Work for Today:

Superset:
Various grip chins: 7, 7, 6, 6, 6, 6, 6, 7 (Volume PR)
Axle press: 115x3, 130x3, 145x3+ (8), 115x5, 115x5, 115x5, 115x5, 115x5

Superset:
Dips: 12, 12, 10
BPA: 3xGx10

Rear delt raise: 3xGx10

Axle curl: 75x8, 75x7, 55x10

Conditioning: 30 min cycling ride: 509 calories

Mobility work

https://www.instagram.com/p/ChF9gNkOblO/?igshid=YmMyMTA2M2Y=

Notes:

• AM weight: 204.1
• decided to repeat this 5-3-1 cycle. I think I went a little high with my TM the first time, so I’m just going to re-do this instead of add weight.
• hit 1 more rep at 145 on press than I did last 3’s week, form felt pretty solid too.
• chins moving in well. 51 reps total… little sobering to realize I need to double that for BTM
• took my shirt of cause it’s hot, and did a video. Couple things I noted. 1) I think I have got some decent mass on my upper back. Need to be a little bit leaner to really tell, but the traps are there. 2) the rear delts are nonexistent. Time to really up my game there. Switched to a heavier band for the pull aparts, going to be doing these like it’s my job 3) I’m still fat, but also it’s a little hard to judge leanness because I definitely have some loose skin and finally 4) my back hair gains surpass all other progress this past year

[atlas13]

Work for today:

15 min cycling Tabata class: 289 cal, PR

Mobility work

Notes:

• busy day, managed to fit this in between lawn work and entertaining family
• have a ceremony tomorrow where I have to wear my dress uniform…. I forgot that it may fit a little differently than it did 78lbs ago…. Pants literally fell off when I took my belt off. Had to go buy a new one. Went from a 40 inch waist that I got extended at the tailor to a 34 inch athletic cut pant, shirt went from XL to athletic cut medium. I don’t think I’ve ever looked this put together on my uniform, crazy how slovenly someone looks when carrying extra weight, even if the tailoring and grooming are all done well.
• AM weight: 203.5

[atlas13]

Work for today;

Superset:
box jumps: sets of 3
Deadlift: 135x5, 225x5, 295x3, 335x3, 380x3+ (8), 5x5x295

Squats: 135x5, 5x5x195

Ab wheel: 3x15

Conditioning: 20 min cycling class: 399 calories (PR)

https://www.instagram.com/p/ChNYqKfOGLW/?igshid=YmMyMTA2M2Y=

Notes:

• deadlifts moved decent. Hit the same reps as last time with this weight, but it moved a bit smoother. Little progress.
• had a revelation with squats. I knew that I keep caving forward due to losing upper back tightness. I figured out that my upper back isn’t tight because I am keeping my hands so close on the bar that I can’t pull my elbows underneath the bar. I widen my grip a bit, I can pull my elbows under, I stay much more upright
• However, I pull my elbows under, my right elbow screams in protest while both shoulders immediately begin to protest, albeit more mildly than the elbow. Shoulder mobility coming to bite me yet again. I’m thinking I may swap to SSB after deadlifts, just do barbell squats 1x a week on squat day in order to spare my elbow the stress.
• crushed the conditioning. 47,587 people have some this class, I was 2,272. Been making a goal to finish all rides top 5%, been able to hit that pretty consistently for a couple months now. Not bad for a fat meathead whose just doing cardio a couple times a week after lifting.

[atlas13]

Work for today:

Superset:
Weighted Pull-ups: +15x8, +15x6, +15x4, +15x4, BWx7
Axle bench: 160x5, 180x3, 205x3+ (8), 160x5, 160x5, 160x5, 160x5, 160x5

Kroc row: 100x25

Superset:
Trap bar press: 60x10, 110x8, 110x4 (hit my garage door opener…), 110x8, 90x10
Band pull apart: 4xGx10, Bx20

Lat raise: 3x15x20

Conditioning: 30 min cycling class: 570 cal burned (PR)

Mobility work

Notes:

• happy with bench, gained a rep since my last time with this weight
• pull-ups felt extra heavy today, but still got the reps I wanted
• really just crushing my conditioning lately. Overall goal is still weight loss and “getting in shape”, which is vague enough that I am happy with any win. If I can maintain strength while cranking up conditioning, that’s good enough for me. More specific performance goals will come once I finish dropping this weight

[atlas13]

Work for today:

60 min steady state cycling: 819 cal burned (PR)

[atlas13]

Work for today:

Hang snatch: 45x5, 65x3, 85x3, 3x3x95lbs

Squat: 135x5, 185x3, 215x3, 245x3, 275x7 (hell yeah)

Superset:
Box jumps: sets of 3
Squat: 215x5, 215x5, 215x5, 215x5, 215x5

Superset:
SSB good morning: 130x8, 130x8, 130x8, 130x8
Trap bar farmers (60ish ft): 240, 270, 300, 340

Ab wheel: 15, 15, 15

Conditioning: at the top of the minute for 9 min
1 chin, 5 burpee, 2 35lb goblet squats
2 chin, 5 burpee, 4 squat
3 chin, 5 burpee, 6 squat
4 chin, 5 burpee, 8 squat
5 chin, 5 burpee, 10 squat
4 chin, 5 burpee, 8 squat
3 chin, 5 burpee, 6 squat
2 chin, 5 burpee, 4 squat
1 chin, 5 burpee, 2 squat

Couple minutes grasping for breath, then hop onto the bike. 20 min steady state, 259 cal

https://www.instagram.com/p/ChVMY9dP5-0/?igshid=YmMyMTA2M2Y=

Notes:

• this last week has been one of frequent social events, family visiting, and general celebration. To be frank, my diets been crap, and I don’t have a single regret. Actually, all the food has been pretty clean, but I definitely went to a dinner where I single handedly polished over a dozen deviled eggs, so my portion control is out the window. As I said, lots to celebrate this week, I don’t regret it. (I may regret the last 2-3 whiskeys I had on Sunday, but certainly not the first 3)
• squats moved VERY well. Finally getting the hang of how low bar should feel. MUCH more glute focus than high bar, but my ass has always been stronger than my quads anyway, so it’s playing to my strengths. Hit 7 reps at 275, only managed 4 last cycle. Not a PR, but probably a PR for this weight.
• first time doing farmers in a while, could have (should have) gone a bit heavier, but footspeed was good.
• this conditioning was a killer, I was gasping for breath by round 4. Hopped onto the bike after just to ride out the higher heart rate, worked well.
• AM weight: 209.2

[atlas13]

Work for today:

Med ball slams: 5x3

Superset:
Various grip chins: 7, 7, 6, 6, 6, 6, 6, 6, 5, 6 (Volume Pr, 61 chins)
Axle press: 105x5, 120x5, 135x5+ (10 PR), 150x2 push press, 165x2 push press, 120x5, 120x5, 120x5, 120x5, 120x5

Superset:
Dips: 12, 12, 12
Facepull: 3xGx12

Poundstone curl: axle+2.5 x 100

Conditioning: 20 min cycling class 360 cal
10 burpees (going to do a few burpees every day, just shakes the body loose a bit)

https://www.instagram.com/p/ChXi8FVupiQ/?igshid=YmMyMTA2M2Y=

Notes:

• Feeling beat up from yesterdays lift. Between the snatches and the farmers, my traps are just screaming. Good. Yoke gains here income lol
• press went very well, happy with this PR. Most I’ve done on an axle, though I’ve definitely beaten this with a straight bar
• decided to add in a few push press sets as joker sets. Watched some old Neversate videos on how to push press. Not really going for max weight or reps here, really just a few reps to get myself used to the movement. Still feels odd, but my set at 165 moved easier than my set at 150, which tells me I’m figuring out the movement quickly.
• happy with chins. Did 2 more sets than last time, just to match the extra pressing sets, and still managed some good reps. Closing and closer to that 100 reps for BTM
• it’s crazy how much more difficult poundstone curls are with just 5lbs extra.
• AM weight: 206.4

[atlas13]

Work for today:

Superset:
Box jumps: sets of 3
Deadlift: 135x5, 225x5, 275x5, 315x5, 360x5+ (10), 275x5, 275x5, 275x5, 275x5, 275x5

SSB squat: 60x10, 150x5, 210x5, 225x8

Front Plate Carry (see video): 70, 90, 115, 135, 160, 180, 205 (camera shorted out, I was so pissed I didn’t capture this)

Superset:
Knee to squat jump; 3, 3, 3
Standing banded crunch: 3xGx25

Conditioning: 15 min cycling class: 270 cal

https://www.instagram.com/p/Chc9ZE-OMU6/?igshid=YmMyMTA2M2Y=

Notes:

• deadlifts moved well. Not a PR, but got 2 more reps than the last time I went for this weight, definitely the most I’ve lifted at this weight.
• Carries went well. Wanted to do some type of front carry, so I just started carrying bumper plates. Effective, but definitely a little sketchy. The entire time I was just thinking “oh please don’t drop this on your foot” lol. Definitely adding some sandbags after the move
• knee to squat jump was really just to see if I could still do these, haven’t done them since I was a high school wrestler. Still got it, and was actually pretty pleased with how much “pop” I saw in the video
• @simo74 and anyone else, I got this moved to the training log section, so I think y’all can comment on it again. Let me know if it works!

[simo74]

Thanks mate yes I can reply now. Good to see you back in the cheap seats

[atlas13]

Work for today:

Axle bench: 150x5, 170x5, 195x5+ (11, PR)

Superset:
Weighted pull-up: +15x9 (PR), +15x6, +15x4, +15x4, BWx7
Axle bench: 150x5, 150x5, 150x5, 150x5, 150x5

Kroc rows: 105x20

Superset:
Trap bar press: 100x10, 100x10, 100x10
BPA: Gx10, Gx10, Gx10

Lat raise: 15x20, 15x20, 15x17

DB false grip reverse curl: 15x15, 15x15, 15x15

Notes:

• good day. Bench felt strong, bagged an extra rep from last cycle, and I may have had 1 more in the tank. Very happy with the pull-ups, finally hit 9 reps so time to add weight. Tired of loading up 15lbs lol.
• side note, but I really feel like I am “bad” at pull-ups. I view them as a weakness of mine, like I am really lacking…. But honestly, hitting 9 weighted reps at a 205lb bodyweight, idk if I am that bad at them. Definitely not as good as I would like, but I think I feel like I am worse at these than I really am.
• threw in some forearm work at the end, think that maybe that would help with the elbow? Idk, been about 6 months with this pain now, it’s not really hindering my lifts but I am ready for it to go away.

[atlas13]

Lol, well I wanted folks to be able to comment again, I’ve gotten so much good advice that I felt like I was missing out!

[atlas13]

Work for today:

60 min LISS cycle ride: 819 cal

Mobility work