Atlas13 Burning the Boats

Training Training Logs
923

Dudde, i was just going to pop in and ask how your elbow was. Not good, i see!

Definitely look into some elbow sleeves. I am using mine a lot now and they are starting to feel really comfortable.
Do you have any chronic knots on the side where your elbow is worse or anything? I feel like my elbow issues stem from my back knot, and it seems to settle down after i get it worked on a bit.

1 Like
924

Honestly, I have no idea lol. I feel like my whole back is a knot after a long day of work, but so is the rest of me lol. My body is fairly broken from years of injuries lol. Torn rotator cuff and shatter shoulder capsule on the side with the hurting elbow, led to some imbalances that might be coming back to bite me.

1 Like
925

Dude, I was bundled up like a sherpa guide with a heat dish pointed directly at me, haha. Although by the END of the workout Iā€™d be layered down. Training in the cold is just an experience. Good on you!

1 Like
926

I wore one of those forearm straps with a cushiony ā€œpressure pointā€ directly on the area of pain for a while. No idea if they help but you can try, theyā€™re cheap. Elbow sleeves have been recommended and to be honest I think they make more sense. But laying off the pullups for a while is probably a good choice TBH. I stayed away for a LONG time, just doing ones twos or threes for a while, and it wasnā€™t hard to regain once the elbow cleared.

2 Likes
927

@T3hPwnisher i actually have WAY more experience that I would like doing PT outside in 0 degree temp, but that was military stuff lol. Inside is new to me. Totally agree on the layers though. Even when we were going on time in like 10 degreees, Iā€™d still just wear a beanie and gloves, because the rest of me was sweating by 15 minutes in lol

@jdm135 lol, I literally have this on an Xmas list. I know thatā€™s dumb, but the family has decided I am not allowed to buy myself anything until then, so Iā€™m just legit waiting for someone to give me the dang thing so I can see if it helps my elbow lol.

Work for today:
Burpees: 10 min EMOM 8 burpees

I think I pulled my left lat yesterday, feels weird. Not painful, justā€¦ tender

7 Likes
928

lucky you, I cant even reach mine LOL

1 Like
929

Work for today: JuggernautAI Week 12 day 2

High bar squat: 45x8, 135x5, 185x3, 225x1, 240x8, 230x8, 230x8, 230x8, 230x8

Deadlift: 135x5, 225x5, 315x1, 380x6, 380x6

Superset:
Rear foot elevated split squat: 25x10, 25x10, 25x10
Chest supported row: 50x11, 50x11, 50x11

DB RDL: 55x12, 55x12, 55x12

Back raise: +10x10, +10x10

Hanging leg raise: 8, 8, 8, 8

Notes:

  • back to once a week high bar for a few weeks. Slightly higher intensity this time. No worse for wear from the front squats. 240 moved very easily, I could definitely hit the 250x10 I did last time I did this, probably a bit more
  • deads moved well. 380 for submax working sets feels pretty solid. I am admittedly going off program here. It called for me to do 2x6x325, but I hit 375x8 a few weeks ago as backoff work, and I just wanted to feel a little heavier weight. Could definitely tell I pulled my lat, felt a little funny when I was bracing, but nowhere near enough to throw off the set.
  • random thought, but having done a lot of both at this point, I would choose trap bar deadlifts over conventional anyday of the week for athletic development. No form, just brute strength, exactly my style lol.
  • I have become an absolute menace about leaving weights around my little gym. If a bars on the ground with weights, it stays there until the next workout. Plates all over the floor. If this was a public gym, Iā€™d be murdered. On the plus side, I think moving the plates and stripping bars at the beginning of all my workouts is a decent dynamic warmup lol
9 Likes
930

LOL! I could never leave my gym without everything put back in itsā€™ place! But i have been slacking on the vacuuming up my chalk plans that I keep making for myself :smiley:

1 Like
931

Oh god, donā€™t even get me started on my chalk mess lol. I have white handprints all over my walls from where I lean up against when Iā€™m catching my breath after a hard set

1 Like
932

Work For Today: JuggernautAI Week 12 day 3

Banded Pull-ups: Bx8, Bx8, Bx8, Bx8

Comp bench: 45x10, 135x5, 185x8, 185x8, 200x8

Db incline bench: 65x10, 65x10, 65x10

Db lat raise: 25x10, 25x10,

Chest support rear delt row: 30x12, 30x12, 30x12

Hammer curl: 35x10, 35x10

Tricep Pushdown: GBOx15, GBOx15

Notes:

  • threw some bands on for pull-ups. Also used straps, which Iā€™ve never done for pull-ups before. Going slow and controlled, trying to minimize the use of my arms and just squeeze the hell out of my back. Elbow didnā€™t love it, but objected less than usual, so I will take the small win. Actually, it did really fry my lats, the exaggeration control had my back pumped by rep 2 lol. Need to make sure Iā€™m really hammering my rows to make up for the shitty pull-ups.
  • honestly, I wasnā€™t all the way there this workout. Body was fine, but my head wasnā€™t in the gym. Some life stuff going on that just has me pre-occupied. Was on rep 4 of the 200 bench when I kind of actually realized ā€œhey, youā€™re working right now, pay attention.ā€
  • somewhat related to the above, the diet plan/cut is on hold for now. Probably until after the holidays. Chasing enough fires at the moment, and itā€™s frankly one less thing to worry about. Iā€™ll keep eating good foods, but the bulk, or at least maintenance, will continue for a bit. Which may not be the worst thing, as this program has my hypertrophy block extended for 6 more weeks. Would line up pretty well with the new year, and hopefully some of lifeā€™s other stressors will be resolved by then.

Happy thanksgiving everyone. Sounds a little dumb, but I am honestly pretty thankful for this online community here. Good group of people to bounce ideas off of, gather some shared motivation and support, and just take a break from the invulnerability I have to project in my real life. Appreciate yā€™all.

10 Likes
933

dudde, you semi-copied my pull-up strategy! Haha!!

1 Like
934

It semi worked too! Lol

1 Like
935

Work for today:

  • went in, started my day 4. Didnā€™t go well. Hamstring tweaked on my first warmup set, pretty intense pain reaching down to try and reach the bar. Couldnā€™t break 315 off the ground. Extremely bloated, could barely get my belt on. Everyone in my house is sick, and I think Iā€™ve got whatever they did. So, scrapped today, going to re-attempt it tomorrow when Iā€™m hopefully not dying.

Cycling ride: 58 min LISS: 801 calories

7 Likes
936

Rest well.

2 Likes
937

Thanks brother. Just a little under the weather, not an actual injury or anything. Some rest, some hot chili, and a lazy evening, and Iā€™ll be good as new

Also, venison chili is my new answer for everything. Need to lose weight? Eat venison chili. Need to gain weight? Eat more venison chili. Body feeling beat up? Eat more venison chili. Cold outside? Add some spice to your venison chili. Taxes too high? Throw venison chili at your local congressman. Really nothing it canā€™t do

7 Likes
938

Man its like the forum is a contagion vector!

1 Like
939

Hopefully just some tightness and a minor tweak. Rest up and recover well mate.

1 Like
940
    • Get well soon * *
1 Like
941

Alrighty, well itā€™s the flu. Family in town, and a few went to get tested, all came back with a positive flu test. Still feel like crap. Skipping day 4 for this week, and just getting some rest. Probably not lifting again until the fever breaks, but have my system loaded up with meds, so hoping thatā€™s tomorrow. Explains the hamstring stuff yesterday, just some strong body aches making me feel all shades of messed up.

With this bit of extra downtime, thought I would throw out some future plans.

I want to compete. Powerlifting or strongman. Honestly, probably both in different phases. Treat one as the off-season for the other, seems like a decent way to go at it, keep progress up without ever getting too burnt out. Wanted to start in South Carolina, but just could not find any competitions remotely nearby.

Well, by complete chance, I found a gym that has competitions nearby. I say complete chance because I literally drive past it everyday on my way to work. Big old sheet metal building that just says ā€œgymā€ in very rusted signage on the side. Got curious, looked it up, and it is awesome. Total strongman gym. Logs, yokes, mono lifts, stones, whatever you want, theyā€™ve got it. They also host both powerlifting and strongman competitions fairly regularly.

Still running the JuggernautAI powerbuilding program, and itā€™s going pretty well. I dig it, will not be abandoning it. Have about 12 weeks left, fully intend to see it through. Once it is done, Iā€™m going to go to find a competition at the gym, and schedule my training backwards from there. If itā€™s powerlifting, I think I will do the JuggernautAI powerlifting program for my prep. If itā€™s a strongman show, then I will need to find some new training plan. Possibly my own bastardized 5-3-1, possibly a neversate program. Either way, if itā€™s strongman, I will get myself a couple month gym membership to practice with the implements while training for the comp.

Will also need to cut weight for any competition. Not sure the strongman weight classes, but for powerlifting I think I would do 181, which means Iā€™d need to get down to about 195, and I can do a water cut from there.

10 Likes
942

If I put in my 2 cents worth, with current inflation, I owe you. I would not worry about cutting much. Just do the competition and have some fun,

2 Likes