T Nation

Atlas: I’m Not Back, But I’m Coming

Work for today:

Navy PT:
Push-ups: 50
Plank: 90 seconds
1.5 mile run: 13:44.

Notes:

  • PT again today. Shaved 9 seconds off my run from last week, happy with that
1 Like

Work for today:
Giant set 1:
Banded Pullup: BOx8 PR, 6, 5, 5, 5
Press: 45x10, 95x3, 125x2, 140x5, 150x5,165x5 PR, 155x5, 145x5
Rear delt raise: 15x9, 15x9, 15x9, 15x9, 15x9

Giant set 2:
Bench jump: 3, 3, 3
Trap deads: 150x5, 240x3, 330x2, 440x5, 440x5, 440x5
Ab wheel: 6, 6, 6

Giant set 3:
Axle curl: 55x12, 55x11, 55x9
Band Pushdown: BROx13, 13, 13
Lat raise: 15x15, 15x15, 15x15
Heel elevated goblet squat: 35x11, 35x11, 35x11

Conditioning: 20 Min Peloton class

Notes:

  • Press went well, PR was definitely a grind, but not as rough as it could have been.
  • my banded Pullup plan seems to be working nicely, starting to hit PRs again with the now lighter bands
  • deadlifts felt great today
  • @T3hPwnisher i finally took your advice and threw the athletic tape on my axle, definitely helping me with hand placement. Thanks for the tip
5 Likes

Alright: end of September month Review:

Starting weight: 259. Goal 249. Actual: 258. Failure.
Trap bar deadlift: starting: 465x5. Goal: 475x5. Actual: 485x5
Squat: start: 275x5. Goal: 285x5. Actual: 285x5
Bench: start: 220x5. Goal: 230x5. Actual: 230x5
Press: start: 155x5. Goal: 160x5. Actual: 165x5 (im counting today’s PR, otherwise would be 160)
Banded Pullup: start: rbx8. Goal: rbx10. Actual: rbx10
1 mile run: start: 8:37. Goal: 8:10. Actual: well, never did a one mile run, but I ran a 8:27 mile as my first mile of a 1.5 mile run, so I’m going with 8:27. Fail.

Overall, an okay month. My weight didn’t drop like I was hoping. I think some of that is definitely water weight after coming off of a Keto diet, put on 7lbs in 3 days while eating around 2100 calories a day, and my belts are still fitting looser than at the beginning of the month. I also admit that I went a little heavy on the food and the whiskey on the weekends. Happy to be making so many friends at the new duty station, but I need to cool it a little with how excessive I go so that I’m not spending the first few days of the week conducting damage control. Strength has been progressing very nicely.

Goals for October:
Weight: 249 (by hell, I am getting under 250).
Trap bar dead: 495x5
Squat: 295x5
Bench: 235x5
Press: 170x5
Banded Pullup: BOx10
1.5 mile run: 13:25
Belt loop: 12.

Time to work.

4 Likes

Nice pressing!

1 Like

Thanks, it’s coming along nicely

1 Like

You made that press look easy! Killed it!

Work for today:
Giant set 1:
Bench jump: 3, 3, 3, 3, 3
Squat: 45x10, 135x5, 185x3, 225x3, 250x5, 270x5, 290x5 (Comeback PR), 290x5, 275x5 ugly as sin
Banded Pullup: BOx8, 5, 5, 5, 5
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Barbell row: 125x10, 125x10, 125x10
Bench: 45x10, 135x5, 185x3, 210x6, 210x6, 210x6
Band pull apart: rx16, 16, 16

Giant set 3:
Alt Db curl: 25x12, 25x12, 25x10+4 hammer curls
Band pushdown: BROx13, 13, 13
Lat raise: 15x15, 15x15, 15x15

Conditioning:
20 min peloton ride, 327 calories

Notes:

  • felt amazing going into my workout today. Have the entire weekend off work, with down to visit my parents last night, everyone went out to seafood dinner. Got a great nights sleep, went into this workouts feeling refreshed and loaded with carbs lol.
  • squats felt pretty good. Knew I had a PR in me, so I hit the 290 for 5. Thought about going higher, but took a look at my video of the lifts and wasn’t entirely happy with how much my back was caving and the bottom of the squat, so I capped it at 290 and just did a second set.
  • set at 275 was dumb. I was shot from my two PR sets, didn’t go into the set taking it seriously enough, f’ed up my bracing, just ugly and counterproductive. Stupid on my part, should of dropped the weight a bit lower and gotten clean reps.
  • bench felt good. Couldn’t decided between sticking with 210 or bumping up to 215, so I compromised with just adding an extra rep on my sets with 210. Bench feeling strong.
  • was able to hit belt loop 11 today. Ended up using belt loop 10, having just a bit of breathing room gives me a better brace, but still, indication waistline is going down.
4 Likes

Work for today:

Navy PT

Lots of push-ups
Lots of planks
Lots of suicides and sprints.

Notes:

  • work held me up, was just a bit late getting to this, no issue, just missed warmups. It’s fine right? Nope. Walk up right in time to start a sprint. Pulled my left quad and something in my back within about 4 steps. Too damn stubborn to stop there, so finished the PT with everyone, still trying to win every sprint, and god damn do I hurt.

Note to self: a slight warmup may be a good idea before a 100% effort dead sprint

1 Like

Yeah, when I do ‘sprints’ (a relative term for a 56 year old) my first one is a slow jog, and I ramp up my speed each interval until I’m actually sprinting. I don’t pre-run stretch, but slow warmups are a must.

1 Like

Work for today:
Giant set 1:
Bench jump: 3, 3, 3, 3, 3
Trap bar deadlift: 150x5, 240x3, 330x2, 420x1, 430x5, 460x5, 490x5 (Comeback PR), 500x5 (Let’s Freaking Go!!!), 460x5
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Banded Pullup: BOx7, 5, 5
Press: 145x5, 145x5, 145x8 (PR)
Rear delt raise: 15x9, 15x9, 15x9

Giant set 3:
Axle curl: 55x12, 55x12, 55x9
Band pushdown: BROx13, 13, 13
Lat raise: 15x15, 15x15, 15x15

Notes:

  • good day. Went in feeling a little rough, back was a little iffy from the sprints, but damn the weights flew. Was happy with my 490 PR, was going to go for 495 but I figure, there’s no way I’m gonna be that close and not try for 500. Super happy I got it, nearly lost my grip on the last two but somehow managed to hang on. Getting into big boy weight again and super happy about it.
  • PR on press was kind of out of nowhere. Wasn’t planning for it, just hit rep 5 and decided to keep pushing. Crazy that just 3 months ago, 115 for 8 was my max, now I can hit 145 for 8 after going in pretty fatigued.
  • actually, looking back, only about 9 weeks ago that my 5rm deadlift was 430. God damn. I know a lot of this is just rediscovering old strength, but I’m still blown away by how well this is going. Definitely can’t keep this progress forever, but I’m going to ride it out for every drop I can.
4 Likes

Had me fooled. I thought you were already ther lol.

Congrats on the prs

2 Likes

Work for today:

20 min peloton ride, 317 calories burned.

Weight this morning: 256.6

Resting heart rate past 7 days: 56BPM

  • got a watch that tracks this, want to see if I can lower it as I get into better and better shape. Decently happy with 56BPM, but not loving how quickly it increases when I do any movement whatsoever, and I’d like it to be in the 40s ideally
1 Like

Dude that is nuts and 40 would be even crazier

1 Like

Is that low? I honestly don’t have much of a range, just remember it being in the mid 40s when I was wrestling, so I figured it had gotten a bit high. If I’m up and about it tends to be like 70 or so, only really that low first thing in the morning, for whatever that counts

Work for today:
Mock PRT:

Pushups: 50
Plank: 90seconds
1.5 mile run: 14:04

Notes:

  • work kept me away from Navy PT today, so did this on my own after a long day. Could definitely tell I was dragging going into this. Normally I knock out 50 push-ups in one set by about the 30 second mark, had to pause at 40 today and take a moment to catch my breath, then my run just felt like I couldn’t open up my lungs the entire time. Not a terrible workout overall, but pretty apparent that I wasn’t running at 100%. Still, putting in the work
2 Likes

Work for today:

Giant set 1:
Barbell row: 125x9, 125x9, 125x9, 125x9, 125x9
Bench: 45x10, 135x5, 185x3, 210x5, 230x5, 230x5, 215x5, 215x5
Band pull apart: rx17, 17, 17, 17, 17

Giant set 2:
Bench jump: 3, 3, 3
Squat (beltless): 45x10, 135x5, 185x3, 225x5, 225x5, 225x5
Banded Pullup: BOx7, 5, 5
Ab wheel: 6, 6, 6

Giant set 3:
Alt Db curl: 25x12, 25x12, 25x9,
Band pushdown: BROx13, 13, 13
Lat raise: 15x15, 15x15, 15x15

Conditioning: 20 min Peloton class

Notes:

  • need to sleep, just exhausted the past two days, think that’s why I couldn’t run well yesterday. Today as well, even though the weights moved well, just couldn’t get my lungs to open up like normal.
  • bench moved pretty well, think I will go for 235 next heavy bench day.
  • doing my light squats without a belt, I think it helps me work on bracing and form, will see how it plays out.
    -255.7lbs this morning
3 Likes

Work for today:
Giant set 1:
Banded Pullup: BOx9 (Comeback PR), 7, 6, 6, 5,
Press: 45x10, 95x3, 125x3, 140x5, 155x5, 165x5 (roughest press of my life), 155x2, 135c5
Rear delt raise: 15x10, 15x10, 15x10, 15x10, 15x10

Giant set 2:
Box jump: 3, 3, 3
Trap bar deads: 150x5, 240x3, 330x2, 420x1, 440x5, 440x5, 440x5
Ab wheel: 6, 6, 6
Band pull apart: rx17, 17, 17

Giant set 3:
Axle curl: 55x12, 55x12, 55x10
Band pushdown: BROx14, 14, 14
Lat raise: 15x15, 15x15, 15x15
Trap bar shrug: 150x10, 150x10, 150x10

Conditioning: 30 min peloton ride

Notes:

  • did this workout fasted first thing in the morning just due to time constraints. Definitely noticed a decrease in strength doing it this early, but happy with what I managed to do.
  • last rep of the 165 for 5 took me about 20 seconds, may be the biggest grind I’ve ever done on press. Definitely crossed that line from smart to stupid, but I wasn’t willing to not hit a weight I’ve done before. Shoulders completely shot after this.

Edit: forgot to mention, belt loop 12 was a little loose today, crazy to see how much smaller the waistline is before I eat during the day

3 Likes

Work for today:

Navy PT after work:

  • highlights: 2 100m bear crawls
    200m walking lunges
    8 100m sprints
    1/2 mile jog
    About 10 minutes of different planks

Drove home, straight to lifting

Superset 1:
Squats: 45x10, 135x5, 185x3, 225x1, 255x5, 275x5, 295x5 (Comeback PR), 280x5, 275x5
Banded Pullup: BOx9, 7, 6, 5, 5

Giant set 2:
Barbell row: 125x10, 125x10, 125x10
Bench: 45x10, 135x5, 185x3, 215x5, 215x5, 215x5
Band pull apart: rx17, 17, 17

Giant set 3:
Alt Db curl: 25x12, 25xc12
Band pushdown: BROx15, 15
Lat raise: 15x15, 15 15

Notes:

  • Navy PT smoked me today. Normally, this is pretty easy. Not today. Dude leading it was out for blood lol, 200m of bear crawls is no freaking joke. Lunges had me burning pretty good, and the sprints were gasers. Was a bit worried about lifting straight after, but it was the only time that it fit in.
  • squats felt good, happy with my PR. Quads are definitely a weak point for me on squats, always the first to give, little bit of hips shooting up on my last rep.

Long, long day. Up since 3, running off a few hours of sleep. Just ready for some rest lol. Good day.

5 Likes

Work for today:
Navy PT: Mock PRT

Push-ups: 55
Plank: 90 seconds
1.5 mile run: 13:14 (Comeback PR)

Notes:

  • pleased with my run today, shaved off a good bit of time.
2 Likes

Work for today:

Giant set 1:
Bench jump: 3, 3, 3, 3, 3
Trap bar deadlift: 150x5, 240x3, 330x3, 420x1, 435x5, 470x5, 505x3 (grip failed), 505x5 (Comeback PR), 490x5
Ab wheel: 6, 6, 6, 6, 6

Giant set 2:
Banded Pullup: BOx9, 5, 5
Press: 45x10, 95x3, 115x3, 135x1, 150x5, 150x5, 150x5
Rear delt raise: 15x10, 15x10, 15x10

Giant set 3:
Axle curl: 55x12, 55x12, 55x12
Band pushdown: BROx15,15, 15
Lat raise: 15x15, 15x15, 15x15

Notes:

  • grip slipped on the first set of 505. Grip seemed slick on all the warmup sets, took a look at the bar after and noticed that I had a layer of chalk buildup so thick that there was effectively no knurling anymore. All the sweaty days with chalk had baked on a cake like layer of the stuff. Took a rag, wiped the bar for a few seconds, then went at it again for another set, got it this time, no grip issues. Need to get a wire brush so I can clean it a bit better, probably should invest a bit more effort in taking care of my gym.
  • @T3hPwnisher nearly broke out the straps today. Actually did put them on and set up, but for the life of me I can not get straps to feel locked in for deadlifts. Whenever I’m done wrapping, there’s always like a half inch gap between the bar and where the strap connects to my wrist, just doesn’t feel right. Any advice on strapping up for deads?
  • held the last set of 490 for about 30 seconds after my final rep, just to train the grip. Definitely something I’m going to keep in the rotation.
  • press went well, no real comment
  • belt loop 11. Body weight 251.8
  • proof right here that weight loss is not in any way linear lol. Haven’t changed up my diet or workouts, just sticking with the program. Almost no weight lost last month, then an 8lb drop in the last 12 days. Pretty consistent with how it’s gone for me, dropping in spurts of 7-10lbs 5-6 weeks or so, then just grinding out for a lb or two of weight loss in between. Not sure why my body plateaus like that, or what causes me to just blast through it, but the process is working so I’m good with it. Down 27lbs now in the last 4 months, happy with that progress
3 Likes