Atlas13 Burning the Boats

Work for today:

Hang snatch: 75x3, 95x3, 105x3, 115x3

Squat: 45x10, 135x5, 200x5, 230x4, 260x5+ (10)

Superset:
Box jump; 5x3, height PR on last jumps
Squat: 5x5x200

Superset:
SSB good morning: 110x8, 110x8, 110x8, 110x8
Trap bar farmers carry: (60ish feet): 330, 330, 370, 400 (PR)

Ab wheel: 15, 15, 15

Conditioning: 5 min AMRAP
5 95lb power cleans
5 burpee chins
5 squats
5 push-ups

Finished 4 rounds and some change. Was going to do 15 min, but was interrupted by an important phone call. Damn.

https://www.instagram.com/p/ChnRqj0Oehr/?igshid=YmMyMTA2M2Y=

Notes:

  • squats moved slow at first, felt better as sets progressed. Think I was just a little tight to start. Really happy with the speed/form of my backoff sets, I’m learning how to ā€œpinā€ my lats with my elbows, and it’s very noticeable during the lift. Every time I do it right, the bar stays constant on my shoulders. Every time I mess it up, the bar rolls forward just a tad, and loses a little contact with my rear delt shelf. Had that on a few reps of the top set, but avoided it for all other reps
  • snatches still a nice squat warmup. Tried 125 and just threw it backwards lol. My form is probably atrocious, but my goal is really to just open up my t spine before squats and get a little explosive work, not to have a good snatch, so I’m okay with mediocre technique on that.
  • Farmers felt fantastic. Went heavier, 400lbs is definitely the most I’ve carried on these. Going back up my driveway is always harder, because the driveway is slightly sloped so that I am walking uphill, and because I have to get that first step up from the street curb.
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This is really important. I am the same as you in that when I have everything locked down properly the reps feel really good. Trick is to practice and remember exactly that feeling so you can do it every time. Nice work sir.

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Work for today:

Superset:
Various grip chins: 7, 7, 7, 6, 6, 6, 6, 6, 6, 6 (63 total, volume PR)
Axle press: 120x5, 135x3, 150x1+ (7, PR), 165x2 push press, 165x2 push press, 120x5, 120x5, 120x5, 120x5, 120x5

Band pushdown: 4 sets
Band pull apart: 4 sets

Poundstone curls: Axle+2.5 x 105

Conditioning: 30 min easy cycling:

Notes:

  • really wasn’t feeling it today, one of those days where I really had to force myself to get into the gym and just put in the work. Felt sluggish and slow throughout the lifts. Then I just crushed it. Goes to show that how you ā€œfeelā€ vs what your body can do really doesn’t always match up. My first set of 120x5 felt difficult, and then I still hit a PR at 150. My first set of pull-ups had my elbow screaming and I seriously considered only doing 3 sets then calling it, and then I ended up with a volume PR. The body was there today, even if the head wasn’t feeling it
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nice work

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Thats one of the reasons I really dig the FSL on 5/3/1, just gives me 5 good sets where I can focus on practicing good form. I know I can lift the weight, I’m not amped up or trying to push past a PR, I’m just practicing strength application. Really benefits me a lot.

@throwawayfitness thanks! I was pretty happy with those

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Big day in here! Nice job.

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Yep this is exactly why I have used a second or even third squat day where the weights are lighter. Practice makes habit and good squatting habits help you lift more weight.

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Work for today:

Power cleans: 135x3, 145x3, 155x3, 165x3, 175x2

Superset:
Box jumps; sets of 3, height PR on last set
Deadlifts: 225x5, 315x5, 365x3, 400x1+ (6, +2 from last cycle), 315x5, 315x5, 315x5, 315x5, 315x5

Close stance SSB squat: 150x5, 200x8, 200x8, 200x8

Superset:
Knee to squat jump: 3, 3, 3
Banded ab crunch: 3xGx20

https://www.instagram.com/p/ChvU0k-p3L9/?igshid=YmMyMTA2M2Y=

Notes:

  • continuing the trend of feeling like crap going into a lift, and then just pulling out a performance. Happy with deads, only managed 4 reps at this weight 3 weeks ago, and honestly I probably had 1 or 2 still in me if I was okay with letting my form get sloppy.
  • really dig doing SSB with closer stance. Knees straight forward, tons of quad engagement. Not really training the entire ā€œsquatā€ movement, get very little glutes or hamstrings out of it like this, but a ton of quads which Is just what I’m chasing after deadlifts
  • getting pretty tall on box jumps. Awesome, in that I feel powerful and get excited for the movement. Bad, In that the height is now tall enough that I am getting a little nervous about how this falls gonna go if I miss lol
6 Likes

Work for today:

Axle bench: 170x5, 195x3, 215x1+ (7, PR)

Superset:
Pull-ups: 12 (matches PR), 4 (tried something different with my feet, did not work well), 6, 6, 6
Axle bench: 170x5, 170x5, 170x5, 170x5, 170x5

Kroc rows: 105x21 (PR)

Giant set:
Band pull apart: Bx20, Bx20, Bx20
Fat grip Db curl: 25x12, 25x12, 25x12
Seated lat raise: 15x12, 15x12, 15x12

Conditioning: spending the rest of the day doing yard work

Notes:

  • weights felt heavy and moved anyway. Neat little new trend I guess. Happy with the bench.
  • decided to try for reps on pull-ups. Hit 12, a lot cleaner than the last time I did, but 13 wasn’t in the tank. I still end up swinging when I try to crank em out fast, causing me to lose my positioning and have to stop at a dead hang for a second to regain position, which just saps strength.
  • more to say later, but this is my last lift at this house. Pack up the gym tomorrow, and then moving starts Monday. Going to be a few days off lifting just due to life, but hopefully hitting the weights again by next Thursday.
4 Likes

Nice bench and row PR combo. Quality

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Moved into the new place today. All hell broke lose in the interim, but was able to get it managed. I caught 5 hours of sleep Monday night, haven’t been to bed since. Have a few things to wrap up tonight, then a VERY long sleep tonight, hopefully build the gym tomorrow. Garage needs some work, will be a bit of a project

6 Likes

Work For Today;

High Bar squat: 45x6, 135x6, 185x6, 190x6, 190x6, 190x6, 190x6, 190x6

CGBP: 140x6, 140x6, 145x6, 145x6, 145x6, 145x6

RDL: 45x10, 135x5, 185x5, 225x8, 240x8

Notes:

  • first day back at it post love. Nice little week and a half deload, that honestly probably did me some good. Feeling strong.
  • Signed up for JuggernautAI training. Did this for a few reasons. Curiosity is definitely a factor. I also think that I tend to gravitate towards training a certain way, it’s no wonder all the programs I’ve done end up being bastardized into looking eerily similar, I think having someone else plan my training would be a good change for me. Also, it’s a different style of training than I have done in a long time, so that’s cool.
  • the app counts your rest times for you. I never realized how short of rest times I was giving myself. I was getting antsy by the time the clock hit 60 seconds. 3 minutes? No way, just so dang long. This will probably be good for me, force me to not rush my rest times, which apparently I have been doing lol.
  • much longer life update post to come shortly
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Glad to see you back! Hope everything following the move went well : )

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Alrighty, time for some updates

  • the move was a disaster that we made work. Day 1) pack up a massive Uhaul, clean the rental we were living in, get ready to leave

Day 2) Get up at 0300 to drive the Uhaul and my wife’s car to the closing at my new duty station. We get there, close, life is looking good. Go to the house, previous tenants haven’t moved out. Their movers canceled on them, so they took their valuables and planned to leave almost everything else. SO, this turned into me forcefully suggesting they get a Uhaul, at which point I packed up their house for them. Some notable feats include one man carrying both a full size fridge, and a medium sized gun safe. In case anyone was wondering, weighted front carrys are hands down the most practical lift you can ever do. Finish loading them up at 9, begin unloading all 13,000lbs of my Uhaul. Finish that around 2 AM

Day 3) we were supposed to sleep after day 2, then get up early, drive back to Charleston to help our roommate move out, grab my truck and then head back to VA for the final time. By the time we finished unpacking the Uhaul on day 2, we don’t really have time to sleep. So, we hop in the car, my wife goes to bed, and I drive us back to Charleston. We move our old roommate into her new apartment because she just had surgery and couldn’t do it herself, then I grabbed a trailer for the last remaining stuff from my house, and go to pack it up. As I’m backing up the trailer into my driveway, my right front tire blows. I mean just popped like a freaking balloon, car fell hard onto the rims, thankfully no damage. So, change the tire, pop on my spare, keep moving forward. We finish with everything we need to do around 11pm of day 3. I haven’t slept since the 4 hours of sleep I got at the end of day 1. And we need to make it to Virginia.

Day 4) running off of caffeine, nicotine, and rage, drive overnight on day 4, make it to VA by 8 am. Promptly fall asleep for 14 hours.

Day 5-now) The previous tenants left this home an absolute mess. Just filthy, layers of grime, not taken care off. We found out from the neighbors that they sold this place due to the wife’s numerous affairs, husband left a few months ago, so I think she just stopped caring at all once we signed. Spent 2 days or so just legit scrubbing the place down to make it livable, because we didn’t want to unpack until then. After that came some home Reno. My dad came up to help out. Repainted all the walls, built up my gym, fixed a lot of little repairs that I’m low key pissed weren’t on the inspection report, did some electrical work, replaced fixtures, etc. we still have a lot more we want to do, but we finally got in a good spot to just step back and take a breath. The house is looking really good. We do love the home, just a shame that the old owners took such crappy care of it, but nothing we can’t fix up. I start work on the 26th, so I still have a good chunk of time to make this place into a good home.

Gym pic:

  • training wise I have done nothing, except move all my shit 3 times, my roommates shit once, and the previous owners shit once, which is really an annoying amount to have to move around seeing as I shouldn’t have to do anymore than pack and unpack my own things, but such is life. Definitely felt good to be as strong as I am, may not be much by some standards, but at least I can move the house.

  • diets been a mix of uncle Ben’s rice, canned chicken, quest bars, PBR and frozen pizzas. My old man likes PBR, and I’m not about to drink water with him when he drove 8 hours to help me fix up my new house. No idea what weight is, but I feel good.

  • funny anecdote, but I’ve been full on ā€œgoā€ for about 10 days straight, and it’s driving my wife nuts. She appreciates that I’m able to get things done, but she doesn’t like how I’m running around so much. Well, I had grilled some chicken breast, and I was walking around carrying a moving box in one hand while just eating grilled chicken in the other like it’s a snickers, and she just lost it laughing. Apparently that is not an appropriate way to have lunch. I thought it worked.

  • big backyard in the new house, my dogs love it. Neighbors seem friendly too, happy about that. My wife also got a promotion when she transferred up here. Not sure if I mentioned that or not, but she is crushing her career. Making good money, which is good because her grad school is expensive lol.

@T3hPwnisher @boilerman @simo74 @SvenG @throwawayfitness @SkyzykS @tlgains @raven78 you guys don’t need to read the mess above, but I would like all you who followed me all this time to hear this.

And now, I think I need to reflect for a minute. I moved to Charleston at a pretty rough point in my life. I had just spent 18.5 of the last 21 months at sea, with only 1 port call in that time. I went probably 7 months without ever getting a full 6 hours of sleep. I had seen literally over 2 dozen of my crew be sent off the ship due to suicide attempts or other mental health issues, and I had personally lost a sailor to suicide. My own mental health was garbage. I was a good officer to my men. It meant a lot to me, I knew that our command was in a bad spot, that morale was low, and they needed me to just be that rock, and I can look back with pride and say that I absolutely was. That being said, the toll it took on me to keep it up in the midst of all my ship was going through really did some damage. My health had gone to hell, my wife was a distant figure I only knew in emails, I felt cynical and unconfident. It was tough for me. I have always been a high performer. I don’t mean that to sound arrogant, but I have. 35 ACT, 4.0 in high school, multi-sport varsity athlete, 2 sport collegiate athlete, won multiple academic and leadership awards at my college, I have always done well enough that I felt like I could handle whatever life through at me. Until that last deployment. When I came back from that, and moved to Charleston, it’s the first time life had hit me hard enough that I didn’t believe in myself.

This last year has been a year of healing and growth for me. Anyone who knows me well, knows that this is an uncharacteristic thing for me to say. I am not a very emotional person, I’m certainly not good at any type of emotional vulnerability, and I generally stick to more of a ā€œman upā€ approach to problems. But sometimes, that just doesn’t work, and it didn’t for me. I had to build myself back up, and I did. Day by day, week by week, I found myself again. Look, I dropped 80lbs, went from a 12 min mile to mid 7s, 0 pull-ups to 13, lots of strength gains, I got in shape. Not the best shape of my life, but not the worst either. And that felt great. That control over my life, that process of putting in sweat and suffering and seeing positive growth from that, was nothing short of cathartic. As I worked, other aspects of my life came back to. I was able to flirt with my wife again, to be funny and goofy instead of just solemn and quiet. At work, I excelled at a field I honestly didn’t know if I would do well in, and my confidence grew the longer and longer I was there. By about the 6 month mark, I can honestly say that I was a leader amongst my peers. I was the loud, boisterous one that everyone went to when they were having a hard time. I became ā€œthat guyā€ again, the one who could handle whatever problem came up, the one who would cheer you up on a bad day, or help you pass whatever evolution had you sweating. I was top 10% final standing in the training pipeline by the end of this, which as a political science major who got drafted into nuclear engineering, im damn proud of. I feel like myself again. I feel strong, I feel proud, I feel capable. I’m ready to get to my new ship and meet my men, I’m ready to sail wherever the Navy takes me, to raise whatever hell I can and better myself along the way.

I’m back. God dammit, I am back. Let’s get to work.

15 Likes

amazing progress and hard work. you’ve earned how good you feel. congrats.

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Yyeahhhh! Victory!

Those moves to a new duty station can be harrowing. My brother that did a career had about 7 different stations, with San Diego being like 4 of them. The Uhaul was a good idea. Ive heard some real horror stories about the contractors losing peoples whole houses.

1 Like

Reading that post made the hairs on the back of neck stand up and start to tear up at the same time. You sound so proud of where you are and where you have come from and you have every right to be. I have no words better than those you have already written so I will just say. Well done and it is good to have you back sir. Respect and love mate.

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Wow, thanks for sharing Atlas. You have a great story, and it was a pleasure to read.

Glad to hear that you’re in a good place and I look forward to seeing you continue to crush it!

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Your post about Applebees reminded me of this song.

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I’ve been waiting so long to read this, dude. Your determination and consistency is amazing, especially given the circumstances and I’m super excited to see what’s next

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