Atlas13 Burning the Boats

Training Training Logs
1180

Congrats on the PR dude!

I’ve honestly not been a fan of figure 8s. I don’t feel near as tight using them as I do traditional lasso straps. I’ve only used the Cerberus ones, and they’re a decent enough product. Figure 8s can certainly be faster, but I’d rather take the extra second or two to get my lasso straps sunk in so that I am locked in tight.

How is the event timed? Strap in on your own time? If so, I have legit just started strapping before being told “go”, because I honestly think it’s a stupid rule, haha. If they get testy about it, I’ll comply, but most times they don’t care enough to call it out. But if it’s a medley I can see wanting to go with figure 8s.

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1181

Medley. 60 seconds, Farmers walk 50ft into wagon wheel deadlift into as many reps as possible regular deadlift for the rest of the minute. I’m just thinking that if I waste 6 seconds strapping up both times, that’s 12 seconds gone and probably 2-3 reps.

Assuming I can lift it at all lol. Signed up for this blind, they haven’t announced the weights yet, so I’m hoping I’m strong enough to even play haha. The one event they did just list is a 600lb yoke walk…. Which seems a little heavy for “Novice” lol. Time for me to learn how the hell to do those.

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1182

You’d be surprised with yokes. They’re honestly more about balance and speed vs strength up to a certain point. I’ve known dudes with 300lb squats that made 600lb yokes fly, and meanwhile I had a 500lb squat and a 500lb yoke ate my lunch.

If you’re in a situation where time is the limiting factor rather than strength, you’re in a GOOD situation, haha. Might be worth having a set of both just to see how it goes. I’ve also been known to just mix grip it when the situation calls.

Ironmind also makes these beauties, which I think is what I’d lean toward vs figure 8s

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But again, that’s just me. Some dudes LOVE figure 8s.

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1183

Awesome PRs dude, you’re killing it

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1184

Nice work dude, that’s a great set.

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1185

How’s that belt bite…mine like to munch on my body also. Trophies.

Grats on the PB.

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1186

Pretty gnarly black and blue.

Was changing into uniform front of a coworker/friend who saw the bruise this morning and went “what the hell happened?! Are you okay?” At which point I had to explain that I did this to myself, on purpose, in pursuit of a hobby where I have to lift heavy things, that I just paid money to compete in……

Yup, checks out

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1187

Totally normal.

1188

Starting a new 531 cycle today. Given my week off in the middle of the last cycle, forgoing a deload. Adding weight to press, deadlift, and squat, reducing TM a bit for bench.

Plan is as follows:

Press day; 5s pro, BBB supplemental.
Deadlift day: 5s pro, jokers, FSL supplement
Bench day: 5s pro, BBB supplemental, done after axle clean and press.
Squat day: 5s pro, FSL supplemental, trying to hit this while staying somewhat fresh to do wagon wheel deadlifts after.

More compound lifts, lots of strapless rows, and some type of carry on both my lower body days.

Work for today: 531 c4w1d1

Press: 45x10, 95x5, 125x5, 140x5, 160x5
BBB: 105x10, 105x10, 105x10, 105x10, 105x10

Lat Pulldown: 160x10, 160x10, 160x10, 160x10

Neutral grip db bench: 60x10, 60x10, 60x10, 60x9

Seated iso cable row: 70x12, 100x12, 120x12, 140x12, 160x7, 120x

Super Set:
Db overhead Ext: 60x12, 60x12, 60x12, 60x15
Band Pull apart; 4xBx20

Pullup dead hang: 60 seconds

Conditioning: 36 min Zone 2 elliptical

Notes:

  • pretty happy with press today. 160x5 has become an “everyday weight” for me. Not easy, but I’m not concerned about hitting it, and definitely had some in the tank. BBB was different, my big focus on that was trying to maintain a fast bar speed, as I think it’s vital to get that on the supplemental if your top sets get slower. Lots of volume, shoulders felt absolutely pumped. Using 60% for the BBB work, think it’s a good call.
  • left shoulder feeling a little cranky. I need to get really into some shoulder rehab work, because they get VERY upset if I try any push pressing, and I need to get over that hurdle.
  • never really done neutral grip on db bench, I dig it. Really hits my triceps and chest.
  • tried out those 1 arm barbell rows that Brian Alsruhe recommends. I hate it. Idk what it is, but I can not find a way to do this where I can get a full pull without just crushing my pride and joy.
  • going to hang from a bar at the end of every workout to 1) improve grip and 2) decompress my spine a bit.
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1189

Work for today: 531 c4w1d2

Deadlift: 45x5, 135x5, 225x5, 315x5, 355x5, 405x5
Joker: 425x2, 440x2
FSL: 315x5, 315x5, 315x5, 315x5, 315x5

SSB squat: 70x10, 160x5, 210x10, 240x8, 260x8, 280x6, 300x5

50ft yoke walk: 185, 285, 285, (belt on) 385, 425, 485, 525

Yoke pick ups: 525x3, 525x3

Notes:

  • deadlifts moved well. 405x5 felt a little off, didn’t strap up evenly so the weight was a tiny bit crooked, but not enough to matter. Jokers moved fast, definitely had some more in me. FSL moved FAST, probably because it felt so comparatively light after the jokers.
  • this is a lot of deadlifting.
  • these aren’t crazy weights for me on SSB, but definitely a challenge after the deadlifts earlier in the workouts. Ironically, I feel my legs working a lot more when I do these after deadlifts, probably because my back is already shot. Maybe those bodybuilders were on to something with the whole pre-exhaustion thing lol.
  • first time doing yoke walks. Noticed a massive difference between 425 and 485. Could essentially walk normally at 425, 485 my legs were trembling like a baby deer. 525 was terrible. Yoke was swinging all over, never dropped it but it kept swinging and a part would hit the ground, I felt like I was 2 inches shorter at the end of the walk. Need to do 600 for the comp. Hitting 525 my first time trying it has me feeling okay. 4 months to build strength and technique, it may be ugly as hell but at least I’m confident I’ll be able to break the ground with the yoke lol.
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1190

Such a glorious training session atlas, great work!

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1191

Did you change what you eat for breakfast. Getting strong now mate. Nice

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1192

@tlgains thanks!

@simo74 ya know, I’ve spent a long time now just working that 5-10 rep range, lots of submax work, not really testing my strength but more putting in the work and trusting the process to work. Definitely the better part of…7 months? And just now really going back to trying to push some of these top sets. Gotta say, it paid off. This is why I let people smarter than me write programs lol

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1193

This is a major part of it that most people don’t get. The fact that you are young and understand this is a major advantage for you. Keep trusting the process for a long time and you are going to be a serious weapon.

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1194

Work for today; 531 c4w1d3

Throws: 5x3

Bench; 45x10, 135x5, 165x5, 185x5, 210x5
BBB: 140x10, 140x10, 140x10, 140x10, 140x10

Db row: 60x5, 85x12, 95x10, 95x10, 105x7

Z Press: 45x10, 75x10, 85x10, 95x10, 105x5, 85x8

Lat Pulldown: 110x15, 130x12, 150x10, 170x8, 140x11

Lat raise: 20x15, 20x15, 20x12

Hammer curl: 25x12, 25x10+2alt, 25x9+3alt

Conditioning: 55 min LISS elliptical

Notes:

  • this week has been hell. ive had lows, but never grief like this. More than I’m willing to share, but my world just imploded. I’m hurt. I’m angry. I’m sad. And I’m a little lost. 100 hour weeks since I moved here, I don’t have anyone nearby I really consider a friend besides coworkers, and I don’t really wanna cue them in. I don’t know what to do other than throw myself into work, just to get my mind on something. Unfortunately this all also means I have a lot more free time. Gyms about the only place my mind is really clear, so I intend to start spending a lot more time there. Not like I have anything else.
  • whatever. I said I was done bitching In this log. I haven’t broken yet, and I’m Not fucking going to. I’ve been through shit before, I always end up kicking on the other side.
  • did this workout fasted after not sleeping or eating since Wednesday. Went decent all things considered.
  • worst part of Z press is seriously just unracking the bar
  • feeling much more “in the zone” pyramiding my accessory work rather than straight sets.
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1195

Sorry to read most of this, but:

we all know THIS to be true. Hang in there, my man!

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1196

Low times can lead to good times that you have not experienced before.

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1197

Just gotta keep moving forwards dude. We all know you can make it through this.

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1198

Sorry man.

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1199

Sending you a BIG hug, because I feel like you need one, even if you don’t want one. :heart: