Atlas13 Burning the Boats

Training Training Logs
1113

Work for today: 531 c3w1d1: anchor: PRsets, jokers, widowmaker

Press: 45x10, 95x5, 120x3, 140x3, 155x3+ (9)(Top set music: Achey Breaky heart) , 165x3
Widowmaker: 120x15

Lat pulldown: 155x10, 155x10, 155x10, 155x10

Cybex machine press: 140x12, 140x12, 140x12, 140x12 (+weight)

Machine lat raise: 70x15, 70x12, 70x12

Ez bar Preacher curl: 40x10, 50x10, 50x10, 50x10

Notes:

  • plan for my anchor: original 531 PR sets with FSL Widowmaker, jokers optional.
  • I think I’ve hit 155 for 10 before on press, but I was 20lbs heavier if I did it before. Definitely a bodyweight PR here. Forgot how tight my low back got when pushing a super hard rep of press. Lifting in front of a mirror is good for me, keeps my bar path much more even on press. Widowmaker went well
  • honestly missed going for a PR set. 5s pro is awesome because I clean up my form, get a lot of good reps in, kind of “practice being strong” but PR sets are just the right way to freaking get some lol.
  • left shoulder (ie, the one i destroyed) has been a little buggy with me ever since I did those dips. Trying to do some more controlled accessory work for pressing just to play nice
  • @TrainForPain i hate curls. Seriously just loath them. Straight bar? No, ez curl? No. Cable? Meh, okay. Now trying preacher. I feel idiotic doing them, and it doesn’t matter if I’m using 50lbs or 5, I feel these bad boys straight In the elbow the moment I start to push it. Idk how you enjoy these.
  • weight is stagnating a bit. Trying to find a real “Goldilocks” good amount where I’m still leaning out, but slowly. Was going too fast, and corrected a little too hard, averaging like .25lbs lost a week. Small adjustment and I’ll be in good shade for 1-2lbs a week.

Side notes:

  • saw my favorite gym shirt ever today. It said “ eat liver, take tren - my ancestors, probably” :joy::joy::joy:
  • saw a dude in the gym. Little dude, absolutely peeled but pretty tiny guy. Saw him post a photo to my gyms IG page, and the dude looked like an absolute monster. I also saw that fella who squatted 685, who walks around looking like freaking Clark Kent. He also posted to the gyms IG page, and just looked like any other dude. Social media is deceiving as hell.
  • workouts fueled by motivation are subpar to workouts fueled by rage and hatred. Lift angry my friends.
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1114

Which part of the elbow?

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1115

If I hold my hand up with my palm facing me, it would be the inner part, if that makes sense.

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1116

It does make sense.

Ever try hammer curls first?

1117

No, i haven’t actually. I will say, the one curl that I ever actually did consistently was hammer curls back in high school, never felt any issues with those. Didn’t feel my biceps much either, but my elbows didn’t object to anything.

I generally just do 1 exercise for biceps, but may be down for 2 if you think that hammer curls before other curls would help with the elbow deal.

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1118

Hammer curls are helpful for elbow pain. I wouldn’t add anything to them for awhile. Get used to being able to flex your biceps in that neutral position, and that will go a long way to prepping you to add different curls. It also builds a little bubble on the outside of your biceps that looks cool in t-shirts when you’re lean… and we all need help filling out our shirt sleeves when we’re lean!

When/ if you do go back to supinated curls, I wouldn’t extend all the way. Stay right above that painful range.

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1119

Hammer curls it is. Will give this a go for the next 6 weeks or so, then try adding back some supinated curls, and see if I can’t get them to play a little nicer.

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1120

If you’ve got wrist wraps and a friend, it also may be worth trying BFR curls when you’re first getting into them

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1121

ALSO:
Don’t forget your tricep health too, brah

Happy triceps=happier elbows.
Using bands to pump them before I bench/stretching and rolling them has helped reduce my elbow pain for other exercises. Back stuff/curls, etc.

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1122

This entire post just won the internet for me for the month. You hit it all - more veggies, variety, and you used the word micronutrients twice! It’s perfect. It may or may not have made me tear up a little bit. lol. #winning

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1123

Just catching up. Pls ignore the obnoxious number of liked posts.

:+1:

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1124

+1.

And I’m not ashamed of it.

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1125

Work for today; 531 c3w1d2

Deadlifts: 135x5, 225x3, 305x3, 345x3, 390x3+ (10 PR?),

Widowmaker: 305x4…

Widowmaker take 2: 305x16

Belt squat: 90x5, 180x10, 200x10, 200x10, 200x10

Kroc row: 55x10, 95x26

Ab wheel: 12, 12, 12

Conditioning: 48 min zone 2 elliptical

Notes:

  • deads went well and terrible. Lost my brace on rep 5 of my top set, and we trying to re-brace while standing at the top, definitely lost some tightness there. Hit the damn lift anyway. Goal was 10, got 10. Shredded my hands on this deadlift bar lol. Oh yeah, did this tasted at 0700 after working a 24 hour shift. So that’s a win, tapping into my “24/7 ready” mode.
  • just dropped the Widowmaker the first time. Not sure what was up, but my head said “put the damn bar down now”. Redemption on my 2nd attempt, but damn I could tell I was fried going into to, hamstrings shaking all over the place.

@QuadQueen while I did say “micronutrients” twice, the second time was literally “I don’t actually know jack shit about micronutrients” lol. I’m discovering as an adult that I actually like vegetables. It’s not that they’re bad, it’s that both of my parents were just terrible cooks lol. My only issue with them is that I try to cook 28 meals in about a 2 hour windows once a week. Only way I’m gonna get my meal preps I’m given my schedule. So, I don’t have time to get too in depth with their prep, which is why I often just mix them into a mash or rice or some other food to kind blend the taste. My all time favorite is some roasted carrots and Brussels sprouts. Delicious lol.

@SkyzykS @wiseman83 lol, I always chuckle when I see a lot of likes, because I relate to it so much. Lot of good logs, so I definitely have those times where it’s just “huh, haven’t checked in here in a minute, let’s see how this last month has gone” haha

15 Likes
1126

The fact that you knew they were a thing and that you spelled it correctly means you’re ahead of roughly 90% of the population. Don’t sell yourself short!

Frozen veggies are a great and FAST option - just grab a bag, heat em’ up and roll. Throw some balsamic vinegar on them along with some salt and pepper for some flavor. You don’t need to use fresh - the frozen are actually more nutritious in most cases!

Worthy choices, no question!!

1127

My Weekly 2 hours were earlier today, So I will be trying this next week. The balsamic vinegar is not something I ever would of though to try!

In other news, I am very excited about both how nutritious, and generally awesome, the sandwiches I meal prepped are lol. Shaved chicken and turkey, gouda cheese, lettuce, tomato, avocado, a tzaki ish seasoning I made from greek yogurt, all on toasted ciabatta buns. Im in love.

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1128

Let me know what you think of the balsamic. I love it!

Your sandwiches sound awesome - delicious and handheld nutrition powerhouses too!!

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1129

Work for today: 531 c3w1d3

Paused Bench; 45x10, 135x5, 170x3, 195x3, 220x3+ (5)
Widowmaker: 170x14

Seal row: 135x10, 135x10, 135x10, 135x11

Db inc press: 65x12, 65x12, 65x12, 65x10

Lat pulldown: 145x12, 145x12, 145x12 (+weight)

Rope pushdown: 35x15, 35x15, 35x15

Hammer curl: 20x15, 20x15, 20x15

Notes:

  • bench went… meh. 220x5 paused matches what I did last time on it. I nailed the upright hard on rep 4, and rep 5 was still less of a struggle than last time, but still just not feeling too great on bench. I think BBB would actually blow up my bench, just tons of volume always has my bench happy.
  • accessories felt strong, which indicates to me that I’m overall on a decent path, my bench just does not want to play with FSL.
  • @TrainForPain tried some lighter hammer curls today, felt great. Zero elbow pain, nice pump in my biceps and forearms.
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1130

Nice!

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1131

Work for today: 531 c3w2d1

Sprints: 5x50meters, EMOM

Squats: 45x10, 135x5, 185x3, 230x3, 260x3, 295x3+ (10 PR )
Widowmaker: 230x20 (PR)

Nordic curls (hand assisted): 8, 8, 7

Hack squat: 90x10, 90x12, 90x12, 90x15 (+weight)

Face Pull: 35x20, 35x20, 35x20, 35x20, 35x20

Notes:

  • gym got a slant board. Did some narrow stance squats on it as I was doing my warmup, and felt my knees pop approximately 48 billion times. But, they felt great after. Going to keep doing just a few of these for every lift warmup.
  • tired, rainy day, really was doing sprints at the start just to wake up a bit. Felt good to let myself run all out, going to cycle that in a bit more.
  • both happy and upset with my squat top set. 1) I set my feet too close together. Just like 2 inches closer than the rest of the sets, but it was enough that I could feel my hips struggling to really engage and 2) hands were sweaty, didn’t use chalk, so my hands were sliding down the bar during the set. Racked the bar with my hands a good 3 inches wider than when I started.
  • that all being said, I still hit a PR, and had more in me. Reps 7-10 weren’t “can I get this?,” rather “fuck I screwed my setup, i hate the way these reps are feeling” while still having no hesitation about any of the reps. I think 315x10 is within punching shot before long, especially if I don’t rush the set and fuck ip my setup.
  • never done 20 Rep squats before. Never want to again. Lower back pumped like hell. Reps 1-10, easy. 11-15, sucked. 16-20, near religious experience. Idk how all you supersquats zealots keep it up. I have to do this 2 more times on this cycle and I’m already figuring out excuses not too lol.
  • changing up accessory work a bit. Been doing the same accessories for about 12 weeks now for lower body, so mixing it up. Nordic’s give me some crazy pumps in my hamstrings, and spares the lower back more, which I think is good if I’m pushing close to my limit on squats.
  • doing hack squats with a low, narrow stance. Gets a ton of extension in my knees, not entirely locking out, really just want to pump as much blood as I can into my quads.

Side note: I’m putting my cut on a temporary hold, and not for reasons I expected. I’m in a good spot where I can manipulate my food and lose 1-2lbs per week. That being said, it’s taking a pretty big mental toll. Normally when I cut I feel a little tired, a little hungry, but generally fine. With the hours I’m currently working and the stress of my work, I’m finding that when I lower calories that I’m heavily, heavily fatigued throughout the day, and have a very hard time thinking. As in, memory just goes to hell, I can’t remember things I studied 15 minutes ago. Been playing with this for a few weeks now, and since I can’t really give myself more sleep, only real thing I can do to boost my energy back up is throw in some more food. So, going for a pretty much maintenance diet, just going to chase performance. Kind of been doing this all month actually, and I feel it’s gone well. Lifts going well, runs getting faster. Not sure what the scales doing, but I will still take this all as a win.

There’s a chance that I will be able to cut about 20 hours a week out of my work schedule In about 3 weeks, which would be huge. Relies on a couple things going well, but very much hoping they do. If so, that’s probably when I will resume the cut.

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1132

I think approximately 100% of people who have done 20 rep squats feel exactly the same way

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