Atlas13 Burning the Boats

Training Training Logs
843

Work For today: JuggernautAI Week 5 Day 4

1.5” deficit DL: 135x5, 225x5, 315x1, 365x1, 390x8 (PR), 330x8, 330x8, 330x8

Low Bar Squat: 45x10, 135x5, 185x2, 225x10, 225x10, 225x10, 225x10, 205x10, 205x10 (Volume PR)

CGBP: 45x13, 135x3, 155x10, 155x10, 155x10, 155x10, 155x10

Superset:
Heels elevated Goblet Squat: 60x13, 60x13, 60x13, 60x13
Rear delt row: 25x12, 25x12, 25x12

DB RDL: 50x12, 50x12, 50x12, 50x12

Superset:
Back raise: 12, 12, 12
Ab wheel: 12, 12, 12, 12

Fuel for the workout:

image
image1920×2560 415 KB

Top sets:
https://www.instagram.com/p/CjbOAgrO61B/?igshid=YmMyMTA2M2Y=

Notes:

  • HUGE lift for me on the deadlifts. I’m sold, this program just freaking works. I hit 400x6 on deadlifts at the end of August, and it was a grind. 390x8, with a rep definitely left in the tank, from a deficit? Get out of here. Freaking pumped to hit this. Crazy to see how the strength is there to move heavier weight when I haven’t touched any in weeks, but there ya go. I’m sure there’s something to be said for me eating more food, but I’m gonna give a lot of props to this program.
  • Crushed squats. 6x10, added 20lbs for 4 sets and 1 additional set from last week, and honestly I think the squats today moved just about the same as last weeks. Definitely not all strength, form just thing itself together as well.
  • actually on that note, hardest issue with low bar is my left wrist. Just hurts like hell trying to hold the bar, if I lose tightness in my back it’s always starting right at that wrist. Hmm.

Honestly, I’m just psyched about this workout. This was the pinnacle of this cycle, start a deload next week. I’ve liked these workouts, but I was honestly pretty concerned that all this light work would just kill me strength. This week, and more so this workout, was my chance to really see what effect this “power building” had on my top end strength and all I can say is, god damn it’s working. I’m seriously impressed with the program and how I respond to it. Good place to be at with my training.

10 Likes
844

These sorts of things happen when ‘you are back’. Quality

1 Like
845

That’s a crazy set, dude. Good work.

2 Likes
846

Work For Today: JuggernautAI Week 6 Day 1: Deload:

Press: 45x10, 95x3, 110x10, 110x10, 110x10, 110x10

Pull-ups: 10, 8

Db lat raise: 20x11, 20x11, 20x11, 20x11

Chest supported db row: 45x9, 45x9, 45x9

Db inc bench: 60x10, 60x10, 60x10

BB Curl: 55x9, 55x9, 55x9, 55x9

Db overhead extension: 50x10, 50x10, 50x10

Notes:

  • deload week, everything here was done around 6 RPE. (Except maybe pull-ups… I’m just not good enough at them to do real reps easy. Yet.)
  • body feeling a bit beat up from last weeks chasing 10 rep maxes. Deload was needed.
  • @unicornsandrainbows meal prepped burritos today… it is very dangerous to have that in my fridge lol. We will see if they actually last the week.
6 Likes
847

@simo74 definitely feeling good brother. Gains are coming, and finally not just via a smaller waistline. Went to a work function for my wife last weekend just wearing a polo. She got back from a business trip and apparently all her colleagues were asking how much I bench lol. Feels good to look “jacked” (by regular people standards, not to T-nation lol) instead of just the stocky fat guy.

…also glad she didn’t know the real number, prolly wouldn’t of been disappointing. She just said “idk, a lot” which is perfect lol.

@creative_name thanks man! Honestly was a bit apprehensive going into that set, wasn’t sure I had it in me, but it really moved drastically easier than I thought it would of. Makes me wonder what I could pull from the floor

2 Likes
848

Not a chance! This kind of volume needs all the burritos.

849

Work For Today Part 2: Conditioning

20 min cycling class, 355 calories

Been saying I need to do cardio again. Well, I did it. Still hate it, but honestly did feel good afterward to have my lungs to feeling solid

5 Likes
850

Work for today: JuggernautAI Week 6 Day 2: Deload

High bar squat: 45x10, 135x5, 195x10, 195x10, 195x10, 195x10

Deadlift: 135x3, 225x3, 295x8, 295x8

Superset:
Db Rear foot elevated split squat: 15x10, 25x10, 35x10
Rear delt row: 25x10, 25x10, 25x10

DB RDL: 50x10, 50x10, 50x10

Back raise: 10, 10

Weighted sit-up: 30x10, 30x10, 30x10

Conditioning: 1.5 hours yard work wearing a backpack with a 25lb plate in it

Notes:

  • deload continues, feels good. Squats were crisp, could feel/hear the plates clanging at the top from the speed.
  • rear foot elevated split squats need a bit of work. Might try stacking plates to make a lower platform, feels weird having my back leg so high when I put it on a bench, feels like it limits how far down I can squat #shortlegsquad
6 Likes
851

Work For Today: JuggernautAI Week 6 Day 3: Deload

Chest supported db row: 45x10, 45x10, 45x10

Bench: all reps slightly paused: 145x10, 145x10, 145x10

Db inc bench: 60x10, 60x10, 60x10

Db lat raise: 20x10, 20x10, 20x10

Pull-ups: 8, 8, 8

Superset:
Barbell curl: 55x10, 55x10, 55x10
Tricep Pushdown: GBx10, GBx10, GBx10

Conditioning: 20 min cycling class

Notes:

  • deload having the desired effect, dying to start pushing it in the gym again. One more deload workout, then back to the grind
5 Likes
852

Work For Today: JuggernautAI week 6 Day 4: deload

Deficit deadlift: 135x5, 225x3, 315x8, 315x8

Low bar squat: 45x10, 135x5, 195x10, 195x10, 195x10

CGBP: 45x10, 135x10, 135x10

Heels elevated goblet squat: 60x12, 60x12

Db RDL: 50x10, 50x10

Superset:
Back raise: 12, 12, 12
Ab Wheel: 10, 10, 10

Notes:

  • running short on time, so flew through this workout, crazy short rest periods. Not supposed to, but it’s deload week so I can cheat the program a bit. Actually felt good, heart rate was flying the whole time just from the essential 30 second rests
    -22 sets in 38 minutes. Not bad
4 Likes
853

https://www.instagram.com/p/CjvgXf8O-8P/?igshid=YmMyMTA2M2Y=

3 Likes
854

Work For Today: JuggernautAI Week 7 Day 1

Incline bench: 45x10, 95x3, 135x3, 145x10, 145x10, 145x10, 145x10, 145x10

Pull-ups: 10, Bx10, bx10

Db overhead press: 40x12, 40x13, 40x17 (Still easily 4-5 RIR, program upped my 10rm for this lift after the last set)

Chest support row: 40x15, 40x15, 40x15 (program increased max again)

Db bench: 55x13, 55x13, 55x13, 55x13

Barbell curl: 55x13, 55x13, 55x13

Db overhead extension: 50x15, 50x19 (Increase 10rm… again)

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

Notes:

  • first week of this hypertrophy block. Workout felt fairly easy… just like first week of last hypertrophy block, so I know things are about to get wild lol.
  • felt strong on accessory work, program has me upping me weights on a lot of them. Can definitely feel some strength reserves popping out after the deload.
  • first time doing incline bench in probably…20 months? Felt amazing, i seriously dig it. Will be fun fooling with some new accessory lifts. Looks like I am sticking consistent with deadlift, bench, low bar squat, and CGBP, but for this block they have high bar squat swapped out for front squats, press swapped for incline bench, deficit deadlift was swapped to sumo, which I then decided to switch to trap bar. Also has me starting some pendlay rows on bench day. Excited for a little variety
  • feeling a little fluffier from my 8 weeks of bulking so far, but still fitting into the same belt notch, so not too much fatter. I’ve got about 5 weeks left. The new profile pic is from today, and that’s about all I need to see to tell me that the bulk is going well!
7 Likes
855

You aren’t kidding man—swole!

Nice work in here, BTW.

1 Like
856

Thanks man, appreciate it!

1 Like
857

You look massive dude. Amazing transformation

1 Like
858

Ngl, some convenient fat storage in the arms and overhead garage lighting do some deceptive wonders in how that pic looks :joy::joy::joy:. Still, definitely packed on some size in the upper body, thankfully good size this time.

After this bulks done, maybe I’ll see if I can finally get lean enough to see a bicep vein. Never managed it, always wanted it lol

3 Likes
859

Work For Today: JuggernautAI Week 7 Day 2

Front Squat: 45x5, 45x5, 45x5 (trying to figure out form), 95x3, 115x3, 135x10, 135x10, 135x10, 135x10, 135x10

Deadlift: 135x5, 225x5, 315x8, 345x8

Superset:
Rear foot elevated db split squat: 25x10, 25x10, 25x10
Rear delt row: 25x11, 25x11, 25x12

Db RDL: 45x15, 45x15, 45x16 (program increased 10rm)

Back raise: 12, 12

Weighted Sit-up: 30x15, 30x15, 30x15, 30x12

Notes:

  • I have a long history of failure with front squats. My squat has always been hip/hinge dominant, and I just fold when trying to front squat, especially for any type of reps. Program called for front squats. Considered swapping for SSB, but this program has treated me well so far, so I went with it. Very glad I did. Weights definitely light, but I can already tell how much stronger my quads have gotten. Was able to stay upright, manage all sets really without pausing, super solid form. Never been able to do that with any front squats before, but I think I’ve gotten myself up to speed where they have become a legitimate movement for me again. Super pumped to chase some numbers on these over the next few weeks.
  • Program really doesn’t seem to have me upping the weight on deadlifts much, more focusing on increasing weights on accessory work prior to the lifts while maintaining strength with the 2 deadlift sets. That being said, strength is there. 345x8 was just such a solid set, had a ton left in the tank, but I’m really getting a ton of work In where I am just practicing perfect reps. The reps are definitely getting easier, 345x8 now is barely above a warm up set. I still feel weird with all this high volume work, but I’m also really buying into the magic of this programming. These dudes are smarter than me, I’m gonna trust in the process as long as it keeps working.
  • actually just thought of this, but maybe the spamming of heels elevated goblet squats twice a week brought up my front squat? Seems probable
  • work hours are intense, struggling to always eat as much as I’d like before training. Took some advice from @T3hPwnisher (like 4 months after he gave it to me…) and started experiment with a pre-workout meal. Just a bowl of oatmeal with protein powder, since I really hate feeling bloated when I lift. Seemed to work well, had a lot of energy but didn’t feel sluggish during the lift.
  • anytime I do weighted sit-ups, I think about Muhammad Ali’s “I only start counting when it hurts” quote. On that note, that still means I start counting at rep 1 lol
8 Likes
860

Work For Today: JuggernautAI Week 7 Day 3

Pendlay Row: 45x5, 95x3, 125x10, 135x10, 135x10, 135x10, 135x10

Bench: 45x10, 135x10, 140x10, 145x10, 150x10

Db incline bench: 55x15, 55x15, 55x15 (Program increased 10rm)

Lat raise: 20x15, 20x15

Pull-ups: 10, 9, 6 (super wide grip on last set)

Hammer curl: 30x15, 30x13 (program increased 10rm)

Band pushdown: GBx15,

Notes:

  • digging pendlay rows. Don’t feel like I’m cheating like I do whenever I try bent over rows, was really able to fry the upper back.
  • bench flew easy, as expected during the first week of this block. Almost annoyingly light weight.
  • still love db incline. Great movement.
  • programs got me doing more bicep work than ever, which I feel stupid doing, but am also very much appreciating the results of lol. I hate doing “bodybuilding” work, but still like when I look good. Anyone else feel that pain? Lol
6 Likes
861

Part of Super Squats is barbell curls. Which means I have been curling in the squat rack for 5 weeks. I just stare at the ground the whole time to I ensure no eye contact with strangers is made. I feel like curling in the rack is one step below not re-racking weights. Then I absolutely flex in the mirror at home after.

2 Likes
862

This was me, accept I just flexed in the gym and to hell with everyone else. LOL

2 Likes