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Atlas: I’m Not Back, But I’m Coming

I gotta say kuddos for keeping the conditioning in there because I know when my life gets hectic that is the last thing I want to do lol.

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Thanks boss. I like to throw in the conditioning just to feel like I got some work done that day. May not have time to fit in a real lift, but you can almost always wake up 30 minutes earlier and hit the bike or go run. Ideally, I’d want to lift 4 days a week with cardio following my lifting, then 3 solid rest days, but schedule just never seems to work out that way

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Work for today:

Giant set 1:
Barbell row: 125x8, 125x8, 125x8, 125x8, 125x8
Bench: 45x10, 135x5, 185x3, 205x5, 215x5, 225x5 (Comeback PR), 215x5, 205x5
Band pull apart: rx15, 15, 15, 15, 15

Giant set 2:
Box jump: 3, 3, 3,
Squat: 45x10, 135x5, 185x3, 235x5, 235x5, 235x5
Banded Pullup: rbx8, 6, 5
Ab wheel: 6, 6, 6

Giant set 3:
Axle curl: 50x14, 50x14, 50x24
Lat raise: 15x12, 15x12, 15x13
Kb snatch: 35x5, 35x5, 35x5
Heel elevated goblet squat: 25x10, 25x10, 25x10

Notes:

  • Very happy with bench today. Wasn’t expecting a PR, but 215 felt so good that I felt I had to go for it.
  • squats felt great. Reps were all very clean, good form. First time in weeks this didn’t hurt my shoulder, think my right trap is finally starting to heal up. Still don’t know what I did, but it’s getting better, so that’s a win.
  • all around, just felt awesome today. Strong, explosive, it was a good day
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Work for today:

Giant set 1:
Banded Pullips; rbx9, 7, 6, 5, 5
Press: 45x10, 95x3, 115x3, 140x5, 150x5, 160x5 Comeback PR, 147.5x5 (forgot to take a 2.5 off on one side….), 135x5
Rear delt raise: 15x8, 15x8, 15x8, 15x8, 15x8

Giant set 2:
Bench jump: 3,3, 3
Trap bar deads: 150x5, 240x3, 330x2, 430x5, 430x5, 430x5
Ab wheel: 6, 6, 6

Z curl: 15x20
Lat raise: 20x26

Notes:

  • press went well. Feeling strong, knew I had a PR in me. Was definitely a grind on the last rep, but wasn’t ever really a question If I would finish the lift or not.
  • shoulder was only mildly painful during deads, which is actually massive progress for me.
  • banded pull-ups felt really good, think I may drop a band here soon, want to be doing these bandless by 2022.

Had plans to do a 1 hour bike yesterday, but life got in the way. COVID absolutely wrecking my wife’s work, ended up spending most of the day baking cupcakes and visiting people in the hospital.

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damn dude those weights just keep going up! I hit a wall while dieting and I just can’t get past it. Kudos.

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Thanks dude! I feel like progress slowed a bit, but the weight it still gradually going up for me. Decent amount of volume, but really intensity at just always been the key for me. If I’m not a little bit scared going into a lift, I’m not really getting work done. Pent up aggression has definitely been helping me get the tough training done lol

Work for today;

Giant set 1:
Box jump: 3, 3, 3, 3, 3
Squat: 45x10, 135x5, 185x3, 225x1, 250x5, 265x5, 285x5 (Comeback PR), 260x5, 260x5
Banded Pull-ups: rbx10 (Comeback PR), 6, 5, 5, 5
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Barbell row: 125x8, 125x8, 125x8
Bench: 45x10, 135x5, 185x2, 210x5, 210x5, 210x5
Heel elevated goblet squat: 25x12, 25x12, 25x12
Band pull apart: rx15, 15, 15

Giant set 3:
Axle curl: 50x14, 50x14, 50x10
Band pushdown: rbx15, 15, 25
Lat raise: 15x13, 15x13, 15x13

Notes:

  • it has been a hellacious week at work. I’ve gotten about 8 hours of sleep in the last three days, absolutely no time to get anything done, running back and forth to different hospitals with the wife during any free time I do have to visit some of her employees and their family who got hit hard by Covid (1 death, which is shocking because the man was healthy last Thursday), it’s been nuts. I’m tired, pissed, running off of Copenhagen and energy drinks. So when I got time to hit the gym today, I had some things to work through.
  • Very happy with squats. Form felt “right” for the first time in a long time. Knew I had a PR in me, happy with the 285. Think I may of had 290 or 295 in the tank, will see next heavy squat day
  • PR on the banded pull-ups. Honestly, just decided going into the workout I was going to PR on these, and my body followed my head. Happy with that.
  • bench felt solid, most weight I’ve moved during a non-heavy day. Really getting the feeling that this submax work is actually doing a lot to just help add some baseline to my strength.
  • belt loop 9 felt a little loose, could fit 10 but it was a little too snug. Still, waistline is dropping.

On a different note, my wife said “Jesus I can physically watch your traps growing, your upper back is just getting all muscley again” which might be the nicest thing anyone has ever said to me

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Surely sorry to hear about the troubles. But progress, PRs, and compliments despite all that? That’s a win! Take a second and appreciate that, my man!

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Thanks man! It’s been a bit of a grind, but I hope I didn’t come across as complaining. Some stuff going on, but that’s life. More just very happy to of gotten a good day in despite of it.

And now I’m cooking up some steaks before hopping into bed for an early night with the wife, so very much enjoying it haha

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Lol I have a different view of this. You can bitch just don’t quit hahah. Good job on the pr. Hope things turn around.

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Not at all, bro, not at all.

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I wasn’t saying that you were bitching by the way.

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All good, didn’t take it that way.

Good good. I make bad jokes sometimes but in all seriousness I feel like life is tough anyone who goes through it has the right to complain just like Churchill said if you are going through hell keep going.

Edit: I 5hink Churchill. Too lazy to google

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Off topic, but I just finished the last lion trilogy biographic of Churchill, holy hell what an amazing man. Great books, very highly recommend

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Work for today:

Giant set 1:
Box jump: 3, 3, 3, 3, 3
Trap bar deadlift: 150x5, 240x3, 330x2, 420x5, 450x5, 475x5 (comeback PR), 475x5 (so nice I had to do it twice), 445x5
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Banded Pullup: rbx9, 5, 5
Press: 45x10, 95x3, 115x3, 145x5, 145x5, 145x5
Rear delt raise: 15x8, 15x8, 15x8

Giant set 3:
Lat raise: 15x15, 15x15, 15x15
Band pushdown: rbx15, 15, 15
Z curl: 15x12, 15x12, 15x12

Conditioning: 15 Min Peloton Ride

Notes:

  • shoulder didn’t hurt at all during warmups on deads, looks like I’ve finally healed up from whatever I did 5 weeks ago. Since it felt good, I had to see what was in the tank. 475x5 felt easier than 465 did last time, good enough that I actually matched the PR for a second set. Very happy with deadlift today.
  • overhead press felt good, 145 was a good weight for balancing focus on form and brute strength
  • cardio still sucks and I hate it
  • going to start videotaping more of my lifts. Couple reasons for this. First, I want to check up on my form, make sure things look at least close to how I think they do in my head. Second, just a little evidence to anyone readimg this that I’m not completely full of it. And finally, seeing how Fu&$@;@: fat I look is great motivation to keep dropping weight lol.
  • speaking of weight, mine has gone up. I’ve been doing Keto for a few months, and last week went back to a more balanced macro approach. I put on about 8lbs in a week…. And I was also using belt loop 10 today, so my waist is smaller than ever. Think eating carbs again has really thrown on some water weight, which I don’t really care about, but I definitely had a minor heart attack at first when I saw the scale jump

Edit: forgot to attach the video

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Work for today:

30 min LISS bike ride, 357 calories burned

Mowed the lawn

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This made me smile. How good is it when someone notices the changes.

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