Atlas13 Burning the Boats

Training Logs
101

Work for today:

Hang power cleans: 115x3, 135x3, 145x3, 145x3, 145x3

Superset:
Squats: 135x5, 185x3, 225x3, 275x3, 295x5, 295x5, 295x5
Pull ups: 1, 1, 1, 1, 1, 1, 1

Superset:
RDL: 135x3, 185x3, 205x8, 205x8, 205x8
Pull up: 1, 1, 1, 1, 1

Conditioning: 20 yard Prowler push x 5

Notes:

  1. Have not done cleans in ages. Did them a lot when I wrestled, thought I would throw them in again. Felt good. I have awful front rack mobility, so I have to throw the weight high if there’s any hope of me catching it. Makes me keep the movement explosive, no grinding these.

  2. Squats felt good. Doing this outside, kept on getting sweat in my eye mid set which was annoying.

  3. Prowlers are evil

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102

Work for yesterday: 30 min bike

Work for today:

Superset:
Barbell row: 115x5, 135x5, 165x6, 165x6, 165x7, 115x15
Incline bench: 135x5, 185x3, 205x5, 205x5, 205x5, 155x9

Superset:
Lat pulldown: 135x10, 135x10, 135x11
BTN Press: 105x8, 105x8, 105x7

Superset:
HS row: 200x10, 200x10, 200x12
Lat raise: 20x12, 20x12, 20x12

Superset:
Tricep pushdown: 70x15, 70x15, 70x10
Bb curl: 60x11, 60x11, 60x7

Notes:

  1. All the flat benches were taken, so did incline. Felt pretty good, may throw it into the mix more often. Didn’t seem to aggravate my chest as much.

  2. I am freaking determined to figure out how to make barbell rows feel right. Too many people have recommended them for me to just not try it; but god it never really feels 100% to me.

  3. Definitely need to work on mobility if I’m going to keep doing BTN press, shoulders were fighting to stay in the groove today

103

Work for today:

Hang power snatch: 95x3, 95x3, 95x3, 95x3, 95x3

Low handle trap bar: 135x5, 225x5, 315x3, 335x5, 335x5, 335x7

Pit shark belt squats: 180x8, 180x8, 180x9

HS Shrugs: 160x15, 160x15

Notes:

  1. Snatches felt good. Keeping them light and crisp, good way to get my body moving fast

  2. Low handle trap bar is awful. It seems to be a very extended ROM, feels like I am working from a deficit. Hard for me to get down to the bottom while keeping a brace. I’m sure a few weeks of this will do me good.

  3. Weights are off for the deads. The bar definitely ways significantly more than 45lbs, I just dont know the real weight so for tracking purposes I’m pretending the bar is 45.

  4. Found out this gym has a belt squat machine, so I had to try that out. I very much like it, really feel my glutes firing during the reps. Will also be keeping in rotation

104

Work for today:

Superset:
Lat pulldown: 150x8,150x8, 150x12, 135x12
Overhead press: 165x5, 165x5, 165x5, 135x8

Superset:
Barbell row: 145x8, 145x8, 145x8
Decline bench: 185x8, 185x8, 185x8

Superset:
Tricep pushdown: 77.5x12, 77.5x12, 77.5x10
BB curl: 60x11, 60x11, 60x11

Lat raise: 25x12, 25x12, 25x10

Notes:

  1. Overhead went okay. Noticed that I was having trouble keeping my wrists straight, which was killing me going up. Never noticed that before, need to start making a conscious effort not to cock my wrists

  2. Bench was full (again) so did decline. Felt weird, but I kind of liked it. All pecs, which was weird since I normally am a very tricep and shoulder dominant presser. May keep this in rotation. Bench as a whole has always felt rough on my shoulders. Still chasing a 265x5 as per my goal, may just spend time building my strength using other variations.

  3. Family in town so did this early, ran out of time to do any conditioning. But going on a hike today, so maybe that counts

105

Work for today:

Squat: 205x3, 245x3, 305x5, 305x5, 305x6

Hang power clean: 95x3, 155x3, 155x3, 155x3

RDL: 215x8, 215x8, 215x8

Conditioning:
Manual Treadmill HIITx5
20 second sprint, 40 second rest

Notes:

  1. Did cleans after squats because I completely forgot that I was supposed to do cleans… better late than never.

  2. Squats felt good, feeling strong. Had a rep or two still in the tank, but called it before things got shaky.

  3. Tried something new on squats. I normally squat very deep, going all the way Into the hole. I lose a lot of tension at the bottom, my last two inches of hips moving down comes with a good 4-5 inches of chest moving down. Tried cutting my squats a little higher, hitting right about parallel but not dropping all the way into the hole. Felt very good, reps were tight and crisp. May finally be figuring out squat just before admitting that ass to grass isn’t for me

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106

Had some good workouts this week, but honestly have not been logging anything. Just busy and forgot to do it. Whoops.

Work for today:

Superset:

Lat pulldown: 140x8, 140x8, 140x15, 120x15
Overhead press: 165x5, 165x5, 165x5, 135x8

Decline bench: 185x8, 185x8, 185x8

Kroc row: 40x10, 60x5x 80x19

superset:
Tricep pushdown: 85x10, 85x10, 85x10
Bb curl: 70x10, 70x9, 70x7

Lat raises and rear delt rows

107

Work for today:

Hang power clean: 115x3, 155x3, 155x3, 155x3

Squats: 205x3, 245x2, 275x1, 305x6, 305x6, 305x7

RDL: 135x5, 215x9, 215x9, 215x9

Weighted crunch machine: 3x90x12

108

Some nice squat sets. How’s the body weight going? Have you fixed the fat yet !?

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109

…nope. Body weight is pretty much unchanged, haven’t hooped on a scale this week but it’s around 250. Need to get my ass in gear on that, holidays and travel have been killing me. Still working to balance those two with living a healthier lifestyle

…also, how cruel of you to ask right after thanksgiving :joy::joy::joy:

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110

that was tactical. lol Now is a great time to get serious and start making some small changes to leaner you.

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111

But, but… Christmas is right around the corner…

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112

Work for today:

Superset 1:
Barbell Row: 175x6, 175x6, 175x6, 115x15
Paused bench: 205x5, 205x5, 205x5, 155x8

Superset 2:
Lat pulldown: 135x10, 135x10, 135x12
BTN Press: 115x8, 115x6, 115x6

Superset 3:
Tricep pushdown: 65x12, 65x12, 65x14
BB curl: 70x10, 70x10, 50x13

Lat raises and rear delt rows

Notes:

  1. Barbell row felt good. Watched some videos on how people do them, and I think I just need to accept a little more body English in the movement. I get hung up on using just my back, should treat it more like a true compound lift

  2. Brought my grip in a bit and did a true pause on all my benches. Figure this will keep me honest on how much weight I use, plus should allow me to work pretty hard without pissing off my pec. Definitely healing, but I can still tell I’m not at 100%

113

Had some rough news yesterday. A friend and classmate of mine from the Academy was killed at the Pensacola shooting yesterday. ENS Josh Watson took 5 rounds to the chest while on watch. Some reports are starting to come out, and it sounds like Josh was brave through his final moments. Glad to hear he went with honor, but god damn I wish he wasn’t gone. A good man gone to soon.

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114

Work for Friday:

6 mile hike through the mountains with 20lb pack, followed by 1 mile run with the dog

Work for Saturday:

Superset:
Lat pulldown: 160x8, 160x8, 160x12, 120x14
Overhead press: 165x5, 165x5, 165x1, 135x8

Work for today:

Hang power clean: 165x3, 165x3, 165x3

Squats: 225x3, 275x2, 315x1, 335x1, 355x1, 365x1

Weighted crunch machine: 3x70x12

Notes:

Been pretty sick this weekend. Still went in, just hit some work on my main lifts then called it quits. Hopefully just a stomach bug that passes soon, my toilet would be greatful

115

That really sucks about your friend. I hope you are doing Ok.

116

Work for today:

Paused bench: 205x6, 205x6, 205x4, 155x10

Cable row: 135x8, 135x8, 135x13

BTN Press: 115x8, 115x8, 115x5

Lat pulldown: 140x10, 140x10, 140x11

Tricep pushdown: 77.5x12, 77.5x12, 77.5x12

Some curls and lat raises

117

First day starting T-ransformation 2020!!!

My goals for this are pretty simple. Lose weight, look better naked, and get stronger. My wife and I are going to Hawaii in May, and I would like to look somewhat decent by that time. Also looking to increase strength on my major lifts, but doing so in a more controlled way than I have previously done. Focusing on good form and training the muscle, rather than on training movements.

Going to attack this on two fronts. First, I am hoping onto a program. Rather than using my linear progression compound movement based scheme I’ve been running for the last couple of months, I am going to run the Tried and True Bodybuilding Template. For losing weight, I am going to be counting my macros. Used to do that whenever I would drop weight for wrestling, because it just freaking works. Actually started all of this about a week ago, just haven’t been logging since I’m a fool. Initial photo to come around the 1st.

Initially, everything I plan is going to be flexible. I travel a lot for work, and will most likely spend several months between know and June at Sea. During those times, macro counting or even meal planning is impossible, and my workouts will become primarily dumbbell based. Nice little extra challenge thrown in there, but I’ll make it work.

Here we go.

Work for Today:

Lat pulldown: 75x10, 120x5, 160x8, 180x8, 180x8, 160x9
TBar row: 35x5, 70x5, 105x10, 105x10, 130x7, 130x5
HS row machine: 180x12, 180x12, 180x14
Seated Cable ISO-pulley row: 4x75x15
Ab crunch machine: 3x10x110

Cardio: 15 minutes elliptical level 10, rpm over 90

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118

Good luck. Will be interesting to see your progress over the next 5 months.

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119

Will you be throwing up some pics for Jan 1?

120

Oh yeah! Getting pics done, toying with the idea of doing a DEXA scan as well. You can all see how god awful I currently look.

(Side note, I once weighed 310 when playing football. So I pretty much always look a little bit terrible, some stretch doesn’t snap back)

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