Atlas13 Burning the Boats

Training Training Logs
903

I “suffer” from medial epicondylitis as well. Golfers elbow in plain terms. Had it bad enough some years back that I too gave up doing a bunch of lifts. Switched exclusively to SSB squats, did low volume trap bar pulls, and benched with a football bar. No chins, I only did rows with bands or weights strapped to my wrist so I didn’t have to grip anything.

It wound up getting better, I tried everything under the sun for rehab but nothing came as a magic fix. I’m back to doing whatever now, and occasionally the elbows will flare up, but I just ignore it now as it’s basically been part of my life for 5 years now.

In short, you’ll get used to it and when they feel good that’ll come as a pleasant surprise! Haha.

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904

Weighed in at 216.3 today. Down 5lbs this week, but given I’ve been eating over 2000 calories a day, confident that is mostly just losing the beer bloat from my previous weigh in. Still, looking leaner.

Going for 420x8 on trap bar deads tomorrow. Little bit heavier than I’m confident I can do, but fuck it, let’s go. I’ll either have a hell of a victory, or get some damn good training in while I miss the PR.

Lined up my cheat day for today. Steak, eggs, and lots of nuts n more covered banana slices. Fueled up for tomorrow. Let’s go.

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905

Hell yeah. Funny how we could throw down on pullups right now, but id be lucky to deadlift 405x1 (working my way thrre, hopefully by end of year) and youre gonna do 420x8.
Go get em!
Btw idk if you’re at NSN or PNSY, but the Q80 gym was always good and the PSNY gym is probably the best ive ever seen. That was 10 years ago but…

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906

And that’s why, “Atlas13 is back”! Love that attitude, pumped to see how it goes for you!

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907

If you can get it for one, you can get it for eight. Rip that bar off the floor buddy.

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908

Work For Today: JuggetnautAI Week 10 day 4

Trap bar deadlift: 60x5, 150x5, 240x3, 330x1, 380x1, 420x9!!! (PR) , 360x8, 350x8, 350x8, 350x2 (got super dizzy, dropped the bar, nearly ate the floor)

Low bar squat: 45x10, 135x5, 185x3, 225x7 (crazy misgroove on a rep, honestly not really sure what I did there), 225x10 (there we go), 225x10, 225x10, 225x10

CGBP: 45x10, 135x5, 160x10, 160x10, 160x10, 160x10, 160x10, 160x10 (total volume PR?)

Rear delt row: 25x15, 30x12, 30x12

Superset:
Back raise: 15, 15, 15,
Ab wheel: 12, 12, 12, 12

https://www.instagram.com/p/Ck6ZzBGuRls/?igshid=YmMyMTA2M2Y=

Notes:

  • Hell. Fu$&ing. Yes.
  • prior to the move, I was able to hit 420x7 on trap bar deads, and that was after months of training it. I’ve been doing them for 5 weeks, at a lighter weight than when I hit the set of 7. I was pretty anxious going into this set, didn’t know if I had 8 in me. Let myself get hyped up, tapped into some rage that I normally keep in check, but god dammit deadlifts are meant to be done with anger. Hit 8, spine hadn’t broken yet, elbow screaming in pain, and I knew I had to dig for at least one more just to show myself I could. 420x9. God damn I’m just ecstatic about that set. If you watch the video, make sure you have the volume on lol.
  • think I was a little dehydrated going into this, had some real problems with dizziness after my PR set. Just felt dead, squats were a real tear of willpower. From my first rep at 225, I knew the next 20 minutes of my life we just going to suck lol.
  • cut out goblet squats and DB RDLs. Going off program a little there; but my lower back was absolutely shot, no way I’d be able to isolate a thing. Which is fine, because I moved big boy weight today lol. If you can’t isolate, annihilate.

Deload week next week. Much needed, feel like I got hit by a truck, then into the next hypertrophy block. That’s going to be block 3 of 4 hypertrophy blocks, then 1 strength block, and 1 peaking block. So I’m just about 1/3 of the way through this training program.

Next block is supposed to lower the volume a bit, while raising the intensity. Thank god. I hate this super high volume training lol. 7 sets of 10, it’s just nuts to me. But it works. Today proved that. Just hit 70lbs higher for 1 more rep on trap bar deadlifts compared to anything I’ve done in training. There’s a method to the madness. Not one I like, nor one I even really understand, cause god knows I’d never program myself like this, but that’s why I am having someone else do the program lol. Still, excited for a little heavier weight, and lower volume. I’m hoping that means ditching the sets of 10 for something lower, we will see. Maybe it’s just less sets of 10?

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909

Nice work on those deadlifts. Good to watch you get amped up for the lift.

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910

I saw this come up on my Instagram and was looking forwards to the post here. That’s a fucking crazy set, dude. Good work.

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911

Crushed it! Congratulations.

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912

Congrats

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913

Good sh*t atlas!

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914

@jdm135 i may have you on deadlifts, but you would blow me away on the pull-ups lol. You mentioned 20, i can hit 12, MAYBE 13 on a good day. Different strengths.

@boilerman your words proved prophetic lol.

@simo74 lol, I can’t remember the last time I got that hyped up for a set. I cut out some of the post lift celebration because of how damn stupid I looked jumping around my garage hitting my chest lol.

@creative_name lol, IG gets it first since there’s no write up, much faster.

@SvenG thanks man! It was ambitious, but I got it!

@throwawayfitness thanks! This PR meant a lot

@tlgains appreciate it brother, still watching you crushing it over on your log, conjugates going well for you!

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915

It would almost be worth signing up for IG to see the psych-up and the celebration. Almost.
Edit to add:
Freaking inspirational! Awesome job. Im more inspired to kick ass on deads tomorrow.

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916

Work for today: JuggernautAI week 11 day 1: deload

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

Pull-ups: Bx10, Bx10

Db overhead press: 50x12, 50x12, 50x12, 50x12

Chest supported rows: 50x10, 50x10, 50x10,

Db bench: 60x10, 60x10, 60x10

Superset
Z curl: 15x12,
Tricep pushdown: GBx12, GBx12, GBx12,

Burpees: 10 min EMOM 5 burpees

Notes:

  • much needed deload week. RPE 6 for just about everything, not a lot of effort today, but felt good to get some blood flowing
  • even using a band, elbow was screaming during pull-ups. Put a compression cuff on the xmas list (as I have been informed I am no longer allowed to buy myself anything, because no one ever knows what gifts to get me), so hopefully should get one of those in a few weeks lol. Swapped barbell curls for z curls, trying to pump a lot of blood into the elbow. Doing some massages on it which are super painful. Dumb elbow. Just submit already, this is happening.
  • still kinda riding a high from last workouts deadlift session, but it REALLY lit a fire underneath me to get back under some heavy weight. I 7 weeks of “hypertrophy” left until the program shifts to a strength block, but these !7 weeks are supposed to be at a higher intensity than the previous 10, so I’m hoping for something heavy. I think if I continue with juggernautAI after this 6 month program, I may swap to their powerlifting program instead of powerbuilding, see if that doesn’t jive with my meathead mentality a bit more. Then again, the results have been promising so far, so if I just come out of this with amazing gains over the entire program, I may just repeat lol
  • I confess I have not done burpees since my last workout. I apologize for my sins.
  • burpee workout didn’t really fit the bill. I was trying for something that would get the blood pumping, but not entirely steal my soul. Think I played it a little too conservative, this felt fairly easy, never actually broke a sweat, and finished every round with exactly 43 seconds left. I’m a bit surprised at my consistency there lol. Was good for shaking up some achey body parts though. Will increase burpees per round next time.
  • on that note, I should mention I have only recently started doing burpees “right.” I come from a football/wrestling background, so burpees for me have always been updowns or sprawl drills. I typically just slam to the ground, then quickly get up lol. Just how we did it in practice growing up. Now I am trying to do them a little nicer. Bend down, kick feet back, do a push-up, jump up. Feels kinda nice to do these without getting the wind knocked out of ya from the impact lol
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917

Work for today: JuggernautAI Week 11 day 2: deload

Front squat: 45x10, 135x10, 135x10, 135x10, 135x10, 135x10 Frankenstein style

Deadlifts: 135x5, 225x3, 315x8, 315x8

Superset:
Rear foot elevated split squat: 25x10, 25x10, 25x10
Rear delt row: 30x11, 30x11, 30x11

DB RDL: 55x12, 55x12, 55x12

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

Burpees: 10 min EMOM 8 burpees

Notes:

  • deload day, nothing exciting
  • burpee workout fit the bill today. 5 was just giving me too much rest time between rounds, 8 had me at a good 50/50 rest work split. 80 burpees in 9:30 isn’t terrible? Could definitely shave down that time if I wasn’t doing it EMOM, but this was a solid showing for not digging into the red.

This finished up my deload, got to look at my next lifting block, and I am hyped. Sets of 8 on the main movers instead of 10, less sets, more weight, even down to sets of 6 on deadlifts. Back to hitting some big boy weights. Let’s get to work.

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918

Thats nice going mate, good job

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919

I thought of you while doing them. And then cursed your name lol

920

This makes me happy. Am I a bad person.

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921

Yes. But you’re in good company here lol

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922

Work for today: JuggernautAI Week 12 day 1

CGBP: 45x10, 135x5, 175x8, 165x8, 170x8, 170x8

Pendlay row: 135x5, 165x8, 165x8, 165x8

Db military press: 50x12, 50x12, 50x12

Neutral grip chins: 8, 8, 5

Db incline bench; 60x13, 60x13, 60x13, 60x13

Z curls: 15x15, 15x15, 15x15

Tricep pushdown: GBx20, GBx20

Burpee: 10

Notes:

  • excited to have CGBP as a primary movement for a change. Never really was able to get into these before, never quite clicked for me, but feeling awesome this time around. Lot more in the tank here.
  • sets of 8 > sets of 10.
  • elbow very angry at chins. Getting angrier. Damn. Honestly, I would be mildly panicking over my dropping Pullup numbers, but all my other lifts to include rows are still increasing. Backs not getting weaker, just my dumb elbow acting like a governor on my pulls.
  • 30 degrees outside, never had to really deal with cold in the gym before. Threw some cheap insulation on the garage door, bought a $20 space heater, my garage is toasty lol. Come at me winter. @T3hPwnisher i know you trained in like -60 with just a loincloth and the pelts of slaughtered animals. I, however, am a delicate flower, and must be maintained in the proper atmosphere.
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