Awesome!
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Crap, this was my idea too!
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Definitely gonna want a 200lb or 220lb intermediate sandbag. I can toss a 100 around like a toy, and was pretty comfortable with my 150 before it ruptured, but the 200 is a monster. I cant imagine the 285.
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@simo74 & @jdm135 definitely agreed on the 285. Tried to pick it up todayā¦ there is absolutely no shot Iām bear hugging that thing lol. Need to do some work to build my day up.
Some program notes:
- Iām going to just stick with some basic linear progression for a little bit. 4 days a week, focus on press, bench, squat, and deads. Work up to a heavy set of 8, then 3x8 backoff sets. Once I stall, will drop to sets of 6, then sets of 4. Once i stall on sets of 4, I will hop onto a nice percentage based progression program (so probably 5-3-1). But i just spent months accumulating some serious volume, feel like right now is a good time for me to push the strength aspect instead of volume.
- upper body days will be 2 main pressing lifts, 2 pulls, then just accessory work. Lower body will focus on squat or dead, and then try to isolate lower body muscles. Havenāt really done that at all with the home gym, so I think the new stimulus will be good.
- will do some type of carry on squat and dead days. Farmers will be the go to on deadlift day. Sandbag front hold, maybe some zercher yoke walks, frame carry, will mix it up a bit more on the squat day.
- havenāt been logging it, but starting each day with a little warmup. Couple minutes on some type of cardio machine, some throws, some jumps, some bodyweight moves. Takes maybe 6 min total, but just getting some athletic stuff in to prime myself before hitting the weights.
- been bulking since august, wouldnāt call it a completely dirty bulk, but not the cleanest either. Glad I did it, feel like I put on some muscle, but also just got over some scale obsession, have a better relationship with food. Nearly stopped the bulk a few times since I was panicking the moment my belt got a smidge tighter, but glad I stuck it out. That being said, time to shed the weight, hoping to really show off the the T-ransformation challenge this year.
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Work for today; Atlasās bastard linear week 2 day 2
Deadlift: 135x5, 225x3, 315x1, 365x1, 395x8, 345x5, 345x5, 345x5
Belt squat; bwx10, 90x10, 140x10, 140x10, 140x10, 140x10
Reverse hyper: 90x10, 140x10, 140x10, 140x10
Sandbag lunges (up and down strip): 40lbs, 40lbs
Farmers walks: 90lbsx70ft, 90x70, 120x70, 140x70, 160x70, 120x70
Ab wheel: 10, 10
Conditioning: 15 min air bike
https://www.instagram.com/p/CmXLf20OILQ/?igshid=Zjc2ZTc4Nzk=
Notes:
- deads felt good. Think 4 plates for 8 will fall very soon.
- belt squats feel better; but odd. You really have to sit back, and I feel like the movement is āoverā before legs are to my normal squat depth. Once I get close to parallel, itās like the weight doesnāt pull down at the same angle? Maybe Iām just dicking it up.
- used different farmers handles today, just because they are easier to load. They are definitely substantially heavier, but I donāt actually know the weight. 160 loaded up today was definitely more than 170 loaded last week
- alright, actually measured today, the strip IS 100 feet long. Thereās some equipment at the end, so Iām starting 10 feet away from either side, puts me at 80ft for my Carryās
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First this
Then this
Damn that is a fkn understatement. Nice work mate.
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Work for today: Atlasās bastard linear week 2 day 3
Bench: 45x10, 135x5, 185x1, 205x1, 225x7, 185x8, 185x8, 185x8
Db incline bench; 65x12, 65x12, 65x12
Chest support tbar row: 35x10, 60x10, 80x10, 80x10, 80x10
MAG chin grip Pulldown: 70x10, 135x12, 135x12, 135x12
Machine preacher curl: 70x10, 70x10, 60x10, 60x10
Reverse EZ curl: 40x15, 40x15, 40x15
Crossover symmetry y raise: yx15, yx15, yx15, yx15
Conditioning: 15 min air bike
Notes:
- meh on bench. 225x7 matches last week, and the last rep was definitely more solid this time, but also definitely did not have an 8th in me. Dropped down a little on the backoff sets, get more out of it when I use a little lighter weight and control the movement more.
- family in town. With work and family, kind of went off the rails. Bulk turned into dirty bulk. Feeling big and strong, but also sluggish. Family leaves tomorrow, and so starts my cut. Iām a great spot for the Transformation lol
- that being said, the bulk worked. Am I fatter than 4 months ago? Yep. Not nearly as lean. That being said, even though I have gained some fat, I am significantly leaner than I have ever been at this weight. Muscle was gained. Also interesting that my volume strength is WAY higher than before, while top end isnāt all that much affected.
- I feel like I may see some quick strength gains just from my ability to really target some accessory work. Or maybe Iām just hoping lol.
- hard stop on alcohol. Falling into some bad old habits, and with my familyās history, not a risk I want to take. 0 drinks for the rest of December and January
- everyone in the gym seems to spend considerable efforts on their outfits lol. Well, a lot anyway. I am in the cheapest sweatpants/shorts Walmart had, often a couple sizes too big because they are old, and a bunch of shirts Iāve had since college, many with paint stains because my workout clothes are also my project clothes. I think Iām failing at this whole gym bro thing
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wait, you donāt lay your outfits out the night before like youāre going to school 
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I think thatās actually a cooler look. Iām thinking of Rocky running the steps.
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Work for today: Atlasās bastard linear week 2 day 4
Squat; 45x10, 135x5, 185x3, 225x2, 290x8 (PR?), 255x8, 255x8, 255x8
Leg press: 3px5, 5p+25x10, 5p+25x10, 5p+25x10, 5p+25x10
Db RDL: 65x10, 65x10, 65x10
Lying hamstring curl: 70x12, 70x12, 70x12
Backward sled drag: sledx70, sledx70, +25x70, +25x70, +50x70, +75x70
Conditioning: 15 min air bike
Notes:
- squats felt great again. Low bar feels MUCH better with a power bar, feels way more locked into my back. Should have bought one of those for the home gym. 290x8 may be a PR, and this also was definitely not a RPE 10 set. Had some more weight/reps in me. Squats and deads both feeling strong. Press too actually. Still a pathetic bencher.
- lower back pretty pumped after squats. They feel better than ever, but I just flat out use my lower back when low bar squatting
- interestingly, Iāve been having a lot of knee pain on squats for a while now, buts it worse at light weight. Bodyweight? Hurts. Just an empty barbell? Kills. Over 225? No noticeable knee pain.
- I donāt use a ton of weight on DB RDLs, but man do they fry my hamstrings. Will be sore for days.
- tried out the sled drag today. I guess technically not a carry, but it hits the genre of what Iām going for. Really liked it. Scorched my quads, and Iām hoping it helps bulletproof the knees a bit. Will keep these in rotation
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Alrighty, some notes
- family ended up leaving yesterday, visit was extended a bit due to this storm canceling flights. Was nice to have them visitā¦ and nice for them to leave lol.
- cut began yesterday, starting my T-ransformstion a week early lol. Went grocery shopping this morning, going to try and experiment with some new meal preps while I have time off, because I swear to god if I shovel down one more teriyaki chicken and rice full of Tupperware I will quit lifting forever.
- on that note, had steak with poached eggs over English muffins for breakfast. Just had a lunch of canned tuna, avocado, and cottage cheese, which is a lot better than I thought it would be. Thinking protein flatbread or taquitos for dinner.
- also excited to try air frying chicken breast, going to use either corn flakes or pork rinds as the ābreadingā. If this turns out good, I am going to eat an unholy amount of chicken strips in my diet lol.
- read Forever 531 cover to cover yesterday. I have skimmed it before, but never really went all in. That was dumb of me. Fell in love with Wendlers work again, and also kind of āgot itā for the first time. I think the last year of training, Iāve tried and learned from enough different things that I finally understand some of the āwhyā behind my training.
- sooooooā¦ā¦ 531 starts tomorrow. 2 cycles of 5s+FSL leader, then into an anchor cycle. Letās get to work
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Squats are looking good
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Work for today: 531 cycle 1 week 1 day 1
Press: 45x10, 95x3, 115x5, 130x5, 145x5, 115x5, 115x5, 115x5, 115x5, 115x5
May grip Pulldown: 70x10, 140x10, 140x10, 140x10, 140x9
CGBP: 45x10, 135x5, 185x8, 185x8, 185x8, 185x5
Chest support machine row: 50x10, 150x12, 160x12, 165x12, 165x12
Seated db lat raise: 20x12, 20x12, 20x12, 20x13 (standing)
Rear delt fly: 70x12, 70x12, 70x12, 70x12
V bar pushdown: 50x12, 57.5x12, 65x12, 65x12
Cable curl: 35x15, 35x15, 35x12
Conditioning: 16 min air bike
Notes:
- press felt strong. 3s week, which doesnāt mean a lot when doing 5s pro. All reps were FAST, doing my best to throw the barbell.
- used a different Pulldown machine. Somehow, this 140 felt significantly heavier than the other one. Elbow not a fan
- I always use a thumbless grip on close grip bench. Decided to try my second set with a normal full grip. Did one rep, didnāt like to, switched to thumbless mid set, which is realized as I was doing it is a TERRIBLE IDEA! Bar started to slip from my hands, barely caught it lol. Not my wisest move.
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Atlasās ramblings
- I should eat more pork. Had pork chops for dinner in the first time for a long time, and they were delicious. Some google tells me that I can get pork ribs cheap, and the macros are pretty good. Paired with some dirty rice and roasted carrots. New meal prep plan right there lol.
- also planning a round of chicken Caesar wraps, nice break from the norm
- monster mash re-making an appearance, mainly because I want to keep red meat in the diet and Iām kinda burnt out on all the chili lol.
- will do a 4th meal prep to round out the week. Thinking something with pasta, since I already eat a ton of rice and want some variety.
- on that note, Iām down for any and all meal prep recommendations yāall have got!
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Lol, about the first time someoneās said that! Finally coming together, only took a couple years of frustration lol.
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Monster mash - whatās that? I wonder if thats like my meat cereal.
I make a lot of slow-cooker meals for prep, you ever try that? Cheap and low-effort generally.
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Monster mash is a Stan efferding vertical diet meal. Basically rice, chicken stock, ground beef, and some veggies and āmashedā together. Pretty bland, but super easy on the stomach.
Iāve got a crockpot, havenāt used it in years, but Iām down to break it out if you have suggestions
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Suggestions? Sure! I throw in a 3lb beef roast, some broth, diced tomatoes, carrots, and potatoes (optional depending on carb plan). Put it in low or high for 8 or 5 hours.
I buy the beef roast on sale for $4-5/lb.
Today i did beef cheeks, even more tender and delish. Added nothing else, not even broth or water, just spices. Amazing and cheap.
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Alrighty. Meal prep days Tuesday, will be giving this a shot!
Edit: any seasoning recommendations?
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Monster mash for the win. Just cooked 4.25 lb in a crock pot tonight.
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