I read this as boy and not bar, and thought you must be doing the same exercise as me.
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You son of a bitch.
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Work for today: base building week 4 day 2
60 min run: 20min 5.3mph, 40mon 5.4mph
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@heretolog functioning is a bold claim some days lol. But ngl, youād prolly do the same. People adapt to whateverās thrown their way, just gotta figure out how to make it work.
@simo74 i am now exclusively referring to them as fat boy pull-ups lol. I donāt actually notice much difference strength wise when using the fatter bar, but my elbows are happier after
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I think I am stronger with a fat bar. And yes Elbows are happier. Too
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Work for today. Base building week 4 day 3
60min run: 10min 5.3mph, 50min 5.4mph
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Thatās surprising, I always loved the sound of iron clanging together on a deadlift thereās something about it that I canāt describe , I hate doing it on bumpers only if the gym owner asks then I use them. Although I do like the bumpers for tng reps they feel better for that for some reason
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Work for today: base building week 4 day 4
Squat: 135x5, 225x5, 240x5, 275x5, 315x5, 355x1, 380x1, 405x0 (so close)
Bench: 45x15, 135x5, 185x5, 185x5, 185x5, 185x5, 185x8
Chin grip lat pulldown: 210x9-3
rear delt machine: 70x20, 70x20, 70x20, 70x20
V bar pushdown: some
Notes:
- coming off an overnight. Need to stop lining that up with my lifts
- got a hair up my ass on squats, just felt like seeing how some heavy singles moved. 380 moved fine, barely missed 405. May have had it if I came in fresh, it was right there. Then again, thatās just another way of saying I didnāt hit it lol.
- in retrospect, perhaps not my best move to go for a squat PR while doing base building, tons of long distance running + zero lower body accessory/core doesnāt exactly spell PR.
- for bench, going back to an old staple. 5x5, add weight when I can hit 7 reps on the last set. Next week, 190.
- honestly, not feeling it today, was feeling weak since I walked in, really just need some sleep. Still, got in the work
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405 video?
Bail onto the safeties?
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I might steal that once the well dries up for what Iām doing with my bench right now.
And youāll definitely get 405 the next time you go for it. Especially since youāre already good for ~95% of it with all those factors working against you.
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@jdm135 no video, had side spotters for the lift. (Nice benefit of a powerlifting gym). Thereās a small chance I might of actually got it, the weight never started moving back down, but I spent a bit too long at the grindy point for their comfort, and tbh idk if Iād of made a difference of not.
@creative_name that plan was my go to move for everything whenever I first started lifting lol. I distinctly remember doing 5x5 db curls in my basement as a teenager lol.
And yeah, was up 37 hours walking into the gym, knees still aching from my last run. This was maybe a dumb call on my part, but curiosity got the best of me
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Are you still in CWLU?
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Work for today: base building week 4 day 5
Run: 50 min 5.4mph, 10min 6mph
Notes:
- knees seem to be slowly accepting that the running isnāt going to stop, so they had better adapt
- bumped speed a bit at the end just to get a feel for it. Could definitely hold a 6mph pace for a very long time, but heart rate did go up a bit, so probably not at a point where Iāll do that speed for the full hour, though itās definitely in the books if I was testing it.
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Some thoughts:
-halfway through base building as of my last workout. Truthfully, itās been less daunting than expected. By keeping the intensity as low as the program recommends, none of the endurance sessions are really all that challenging. That being said, they are effective, and Iām definitely in better cardiovascular shape now that I was a month ago.
-this program has also done some amazing things for changing my mindset on long runs. I was legit nervous for that first 30 min run, that was just such a long time to do an activity I hate. Now, Iāll be on the treadmill at the 30min point and think ācool, halfway, only 30min left.ā It was honestly a fairly quick adaptation.
- lifting 2x a week should be a serious option for anyone with a very busy schedule. It is definitely NOT ideal for strength gains, probably less so for muscle, but it is completely possible to get some solid work done with 2 days in the weight room. That being said, Iād very much prefer a 3rd or 4th.
- I am ready to stop all this running. To be clear, Iām going to keep running a lot, even after base building, but definitely not hour long jogs 3x a week.
Itās time for me to start looking at my future. My navy contract ends in just over a year, so Iām figuring out what comes next. Currently, itās not that I donāt know what I want to do, but rather there are so MANY things I want to do that Iām having a hard time singling in on one. Additionally, most options in front of me having fairly intense application/screening processes, so I need to have a few options in case one doesnāt work out. Start the job hunt In January, will also start studying for my GMAT and my LSAT at that time, as I intend to take both of those as I figure out what kind of degree most benefits me. (AKA, Iām applying everywhere for various degrees, and Iāll see who replies with the best option).
Why am I talking about this here? Because it definitely impacts my training. 4-5 of the jobs Iām considering all involve some sort of fitness testing. Depending on the job, I will probably have my first ones starting late February to March time frame. Possible events (depending on job) include
- 1.5 mile/ 2 mile run
- 300m sprint
- push-ups
- sit-ups
- planks
- pull-ups (maybe, not sure if Iād be doing this one)
- sled pulls
- trap bar deadlift (already easily max this)
- med ball throws
Looking through this, itās a good mix of strength, power, and cardio. Less long distance running, more short duration events. One or two would have me needing some serious endurance work if I get the job, but thatās a focus for later. For now, getting ready for the application tests, will adjust as needed after depending on which route it looks like Iām going. (This will all be rather fruitless if I end up taking the JO sellout route and working for Northrop Grumman or something lol)
So what do I need? Sprint work for the 300m, intervals and distance running to crush the 1.5/2 mile, incorporating some core work to practice those specific events, and some explosive training for the throws and sprint. For strength tests, I can max already, same with push-ups. Longer run needs a little work, and frankly I donāt know what my 300m sprint time is. I remember running 60 second 400m intervals in college, so that would be around 45 seconds if I got back into a similar kind of shape. Lots of these jobs will be active, so Iāll need to make my body ready for that. And last thing, I want to drop some weight. Iāve been eating like a madman to just maintain during base building, and Iām glad I did because itās been great for recovery. But, these interviews arenāt easy, and I want to be looking my part for this. Thereās a VERY noticeable different for me between 215 and 195, and thatās about where I plan to end up. Sub 200, getting back to victim weight territory. And of course, maintaining some strength work because lifeās better when youāre strong.
So focus areas
- get all around faster
- build/maintain strength via the compound lifts
- bulletproof my joints through full range of motion accessory work and targeted mobility. Will also be working with ships PT to really focus on my shoulder and knee.
- establish a threshold cardio baseline to use for training
- use jumps and throws to build explosive power
- āArmor Buildā the shoulders, neck, traps to deal with the stresses of potentially dangerous work.
Iām sure some people are reading this going āwow Atlas, so you want to be bigger, faster, stronger, leaner, less fragile and with better conditioning all at the same time? Isnāt that chasing too many goals?ā
Yes. Yes I do. And no itās not. Before we all got smart on training and learned too much, the above was just called getting shape, and high school athletes and military recruits nationwide have pulled it off just fine for decades.
In a less snarky answer, Iām in a fantastic position to hit these goals. My strength is doing great, I am easily strong enough for anything I āneedā to be, so I donāt need to prioritize all my time on gaining strength, I can rely on the foundation I have. All these months of keeping up conditioning with bikes and the elliptical has given me a good baseline that I am self realizing with Base Building, and my body feels primed to start some intense running. Iāve been working on joint health for a while, and while not perfect, Iām already in a better spot than Iāve been in a long time. Iāve built some great training habits, and tactical barbell black protocol is something I would have killed for back when I was still going for Marines back in college. That kind of structured training is a massive benefit to me.
So whatās the plan? Finish base building, then tactical barbell black protocol. Run 2-3x a week except the easy conditioning weeks, where Iāll just run once and do other conditioning for the rest. Run 531 3x a week, big focus on the more athletic templates. Lots of lower body work. Strict diet with tons of protein to maintain lean mass while I drop weight. Sleep when I can. No booze until under 200. No unplanned cheat meals. And not entirely related, but trying to limit the energy drinks. Went a few days without any and noticed I just felt a bit better. Coffee it is.
Iām a goals driven guy, so letās get some objective numbers out here. By January 31st:
- weight: 195
- 1.5mile: 11:30
- 300m sprint: sub 50 seconds
- push-ups: 75 continuous (maybe already here)
- plank: 4 min
- sit-ups: 75 in 60 seconds
- pull-ups: 12, 35x5
- squat: 405 (because Iām close, and I want it)
Letās get to work
āāāāāāāāāāāāāā-āāāāāā
Work for today: base building week 5 day 1
Superset:
Fat boy Pull-ups; 5, +12.5x5, +12.5x5, +12.5x5, +12.5x5, +12.5x5, 6
Press: 95x5, 120x5, 140x5, 155x5, 120x10, 120x10, 120x10
Trap bar deadlift: 240x5, 330x5, 370x5, 420x5, 330x5, 330x5, 330x5
Axle curl: 60x10, 60x10, 60x10, 60x10
Face pull: Gx20, Gx20
Notes:
- pull-ups moved well, feeling good there. Press still killing the shoulder, I need to follow up on scheduling that PT appointment.
- wow deads weāre a lot more difficult than expected. Went into this fasted, got very lightheaded on my top set. I am not a morning person lol.
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Iām glad you said it.
I mean, sure, if youāre trying to hit elite numbers at any one of those, something has to give, but most people are a long long ways from that.
Good work, good plan, good luck.
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Theres so much to love in your post, and im doing it a disservice by picking out this fun bit.
Lolol victim-weight! A new weight class! I reached 200 onceā¦ didnāt stay there longā¦
(Late edit to clarify - as Iām sure youāre aware - that Iām always victimweight, so āreaching 200ā was a gaining thing, not a loss thing!)
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Good luck on that end - Iāve been prepping for a few months now to take the January test and I fucking hate everything about it lol.
One thing you might wanna be aware of is that in August and onward thereās going to be a fairly substantial change to the structure of the test (theyāre removing a section that makes up a third of it because of a lawsuit claiming it was unfairly difficult for blind people, and doubling up on another section,) so depending on when youāre planning on taking it that may affect how you study.
Work for today: base building week 5 day 2
Bike: 55 minutes
Notes:
- I ran like 15 seconds and had just crippling pain in my shin, went from zero shin splints to just down for the count. Gonna swap up cardio for a bit then re-evaluate
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@LoRez thanks man, Iāve always thought that people overcomplicate a lot of this. Sure, no oneās hitting a 1000lb squat while running a 4 min mile, but a 400lb squat with a 6 minute mile? Totally doable.
@jdm135 lol I wish I could take credit for it! My college rugby coach always joked you had to be 200lbs to touch the field, and would force food onto us while talking about āvictim weightā lol
@creative_name thanks for the heads up, I actually wasnāt tracking the change. Standardized tests have always been a skill of mine, 35 ACT, maxing a lot of the high school state ones, so Iām not too worried about it. I did take a few LSAT practice tests back when I was in college and was happy with the results, but I definitely need to brush up on some old skills that I havenāt touch in a while!
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Work for today; base building week 5 day 3
EZ bar Curl: 70x10, 70x9, 60x9
Db incline curl: 20x10, 15x10, 15x10
Hammer curl: 25x12, 25x12
Rope pushdown: 20x15, 30x15, 35x12, 35x12, 35x12
Cable overhead ext: 50x15, 57.5x15, 57.5x15
V bar pushdown: 57.5x15, 57.5x15
45 min elliptical, with 140Ā±5 heart rate
Notes:
- honestly just pissed after work and wanted to lift. Hit some arms because I didnāt want to do anything that would actually mess with my routine. Should throw these in more often, I definitely neglect arm work. Not too important for athletics, so Iāve never really cared.
- this went well. Crazy arm pump, felt nice, reminded me of high school lol.
- whole lift took maybe 40 min. Should superset next time, could knock it out in like 25.
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