T Nation

Atlas: I’m Not Back, But I’m Coming

Work for today:
Giant set 1:
Banded Pullup; bx10 (comeback PR), 7, 6, 5, 5
Press: 45x10, 95x5, 135x2, 155x7, 170x5, 160x5, 150x5, 140x5
Rear delt raise: 15x10, 15x10, 15x10, 15x10

Giant set 2:
Box jump: 3, 3, 3
Trap bar deadlift: 455x5, 455x5, 455x5
Ab wheel: 7, 7, 7

Giant set 3:
Axle curl: 60x10, 60x10, 60x9
Band pushdown: GROx10, 10, 10
Lat raise: 25x10, 25x10, 25x10

Wod: 9 rounds, 40 seconds on, 20 seconds off
Odd rounds: burpees
Even rounds: kb swings

Notes:

  • first day lifting with the Mrs. l planned this out so that from walking in to walking out, should take between 1:15 and 1:30. Walked out a little over 2 hours later. That should speed up, spent a lot of time coaching my wife on how to do things, but overall super excited by this. She seems into it, I think it’s going to be a good thing for us.
  • PR on Pull-ups, dropping down to the red band now. After that, body weight.
  • WOD was an absolute ass kicker. I despise burpees.
  • press felt horrible, but the weight moved. I’ll take it.
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And another one bites the dust… Welcome to the club, my man. Nice to have you join us!

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Work for today:
Giant set 1:
Box jump; 3, 3, 3, 3, 3
Squat: 45x10, 135x5, 185x3, 225x1, 255x5, 285x5, 305x5, 290x5, 275x5
Banded Pullup: rx8, 5, 5, 5, 2
Ab wheel: 8, 8, 8, 8, 8

Giant set 2:
Axle row: 135x8, 135x8, 135x8
Bench: 225x5, 225x5, 225x5
Band pull apart: rx20, 20, 20

Giant set 3:
Alt Db curl: 25x12, 25x12, 25x12.
Band pushdown: GROx10, 10, 10
Lat raise: 15x15, 15x15, 15x15

Notes:

  • this took 2 freaking hours. Hopefully only a couple more workouts until things start to click with my wife, and then she can start to carry her weight more, rely on me less. Her questions and help getting setup just take freaking forever, kind of surprised with how bad she is at knowing what to do in the gym after years of CrossFit. Guess she never had to really do anything on her own before.
  • squats felt good, pull-ups felt good.
2 Likes

This is a major thing for lots of people. Training is easy when all you do is what you are told.

Right? It’s hard for me to wrap my head around 6 solid years of working out without really learning the how or why behind it.

The good news is, she’s freaking pumped to be doing this, and her form is halfway decent. She can squat and push press like crazy, deadlifts pretty good. She hit 205x5 Sunday deadlifting, so she’s got some strength built, but form needs a little work there. Bench is garbage, she’s definitely afraid of the lift, trying to help her overcome that.

2 Likes

Work for today:
Giant set 1:
Box jump: 3, 3, 3, 3, 3
Trap bar deadlift: 150x5, 240x3, 330x1, 420x1, 450x5, 480x5, 510x5, 510x5, 470x5
Ab wheel: 8, 8, 8, 8, 8

Giant set 2:
Banded Pullup: rx7, 5, 5
Press: 45x10, 95x3, 135x1, 150x5, 150x5, 150x8 (Comeback PR),
Band pull apart: Bx10, 10, 10

Giant set 3:
Axle curl: 60x10, 60x10, 60c10
Band pushdown: GROx11, 11, 11
Lat raise: 25x10, 25x10, 25x10

Notes:

  • great workout. Deadlifts felt good, both sets of 510 moved pretty good, first time being able to hit that twice. Think I’ve got my goal for the month in the books come next workout.
  • press felt good enough that I wanted to hit some reps, ended up with a new 8 rep PR.
  • wife is starting to come into her own on these workouts, proud of her. Her lower body is pretty dang strong for a gal. Upper needs a decent amount of work, but still, she’s got some strength.

Video of the deadlift:

Plus some updated home gym pics now that we expanded for the MRS


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That’s some really nice pressing! (And the deadlifts, too.)

Awesome gym space, man. That’s fantastic!

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Killer work and killer gym dude!

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@wanna_be @SvenG thanks! My gym is totally my pet project haha. Wanted one since I was in high school, now that I’m grown and have some funds, this is my one real “splurge” purchase. Helps that my wife is supportive about it, always onboard to support anything I’m wanting to try about health and fitness

Work for today:
1.5 mile run: 12:42 (Huge comeback PR)

  • pretty surprised by this one. Haven’t ran in over 3 weeks, thought my performance would suffer for it. Instead, shaved off 30 seconds! Have my my official PRT test mid December, gunning for a 12:30 on that. I think my bike workouts and the giant sets are doing a good job at training my cardiovascular system overall, and the run times just getting proportionally faster with the more weight I drop. Probably not surprising that running is easier when you aren’t (as much of) a fatass.
  • Bodyweight 244. Forgot to log it, but was using belt loop 14 on my giant sets yesterday.

Hosting a cookout at my place today, have about 30 people from work coming. Copious amounts of ground beef have been bought, beer is in the cooler, some damage is being done today

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congrats on the PR, that’s fast

enjoy

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Work for today:
Giant set 1:
Axle row: 135x8, 135x8, 135x8, 135x8, 135x10
Bench: 45x10, 135x5, 185x3, 225x5, 240x5, 235x5, 225x4, 225x3
Band pull apart: bx10, 10, 10, 10, 10

Giant set 2:
Box jump: 3, 3, 3
Front squat: 45x5, 135x3, 185x5, 195x5, 205x5
Banded Pullup: rx6, 3, 4
Ab wheel: 8, 8, 8

Giant set 3:
Alt Db curl: 25x13, 25x13, 25x12
Band pushdown: GROx12, 12, 12
Lat raise: 15x15, 15x15, 15x15

Notes:

  • bench moved pretty good today. 240x5 was definitely easier than last time, though I burnt out a bit on later sets. Definitely going into this workout at less than 100%, courtesy of my cookout last night
  • decided to try front squats on a whim, very glad I did. Used the trick of holding onto straps to get the front rack position, never done that before. Was able to stay extremely upright, really focus on getting that quad pop on the ascent. I think these will help my regular squat a lot, definitely keeping this in rotation. Thank you Ben Pollack
  • pull-ups we’re trash. Was just dead, back wasn’t feeling it
  • I am liking the axle rows. Throwing on some straps, can feel it in my back a lot more than before
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Work for today:

30 min Peloton ride: 525 calories

  • great ride, calorie burned PR
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Off topic, but worth mentioning.

The cookout was amazing. Had a ton of fun, my wife absolutely hit it off with a couple of the gals from my work, which has already spawned a pretty solid friendship, ladies all making plans to have brunch and go plant shopping. Big win when I can help get the Mrs some close friends after a move, makes me feel a bit better about taking her all around the country for my job.

Fella I worked with lifts weights. Obvious looking at him, we’ve both mentioned weights a time or two, but never really talked much about it. Young guy, 23, about 5’9 and a relatively lean 215 He was checking out my gym, we started talking, he mentions he was all excited about a new squat PR. Shows me a video, this dude hit an ass to grass 585 squat in a belt and sleeves. I was seriously impressed, that’s crazy weight for a guy that young and that small. He also has a pretty sick home gym, we’re planning to hit up some workouts together sometime.

Also, another coworker of mine is a big hunter. I love hunting, haven’t had the chance to do it as much as I’d like the last few years, but it’s something I enjoy. His contribution to the party was 2 elk tenderloins, an antelope top round, and 3 black bear burgers.

Oh. My. God.

That was absolutely delicious. The elk and antelope were the best meat I’ve had in years, honestly perhaps ever. Cooked bloody over the grill with just some salt and pepper, it was all still just buttery tender even when with as rare as I cooked it. Antelope was just a hint gamey, while the elk was truly just the best steak you could think of. My wife hates bloody meat, and even she was a huge fan. We cooked the bear burgers tonight, and god damn if it wasn’t the best burger I’ve had in years, the sweetness of the bear was super good on the burger. I’ve had bear before, but the elk was a first

All this to say, I really want to start including more wild game in my diet. Growing up, we had lots of venison, squirrel, rabbit, turkey, plus bluegill and catfish. I want to make it happen again. Coincidentally, deer season opens up soon….

2 Likes

Work for today:

Navy PRT:
Push-ups: 50
Plank: 2 min
1.5 mile run: 12:35 (Comeback PR)

Rushed home, straight to a gym date with the wife
Giant set 1:
Banded Pullup: rx9( comeback PR), 7, 5, 5, 4
Press: 45x10, 95x5, 135x2, 155x5, 170x5, 160x5, 150x5, 150x5
Rear delt raise: 15x10, 15x10, 15x10, 15x10, 15x10

Giant set 2:
Box jump: 3, 3, 3,
Trap bar deadlift: 150x5, 240x3, 330x1, 420x1, 420x8 (Comeback PR), 420x8, 430x8 (bigger PR)
Ab wheel: 7, 7, 7

Giant set 3:
Axle curl: 60x10, 60x10, 60x10,
Banded pushdown: GROx11, 11, 11,
Lat raise: 25x10, 25x10, 25x10

Notes:

  • busy day. Command had a mock PRT for everybody to make sure no one failed the real deal. Sandbagged it on the strength so I could save something for the lift later, but gave a good effort on the run. Shaved 7 seconds off from Saturday, thinking my 12:30 goal come December is reachable
  • went into my workout having already been up for 15 hours and having done the PRT, so was pretty beat. Still, happy with the work I got done. PR on pull-ups, upped some working weights on press, and hit a rep PR on deads, 50lb heavier 8 rep Max than in August, and truthfully even the 430 felt pretty manageable, think I had quite a bit more in me
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It’s just PR after PR in here. Solid work mate.

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Work for today;
Giant set 1:
Box jump: 3, 3, 3, 3, 3,
Squat: 45x10, 135x5, 185x3, 225x1, 255x5, 285x5, 315x5 (Comeback PR), 290x5, 275x5
Banded Pullup: rx8, 6, 5, 5, 4
Ab wheel: 7, 7, 7, 7, 7

Giant set 2:
Axle row: 135x8, 135x8, 135x8,
Bench: 225x5, 225x5, 225x5
Band pull apart: Bx10, 10, 10

Giant set 3:
Alt Db curl: 25x13, 25x13, 25x13
Band pushdown: GROx11, 11, 11
Lat raise: 15x15, 15x15, 15x25

Conditioning: 20 min peloton ride.

Notes:

  • squats went okay. Well, I hit a PR, so I should be pumped, but I was not happy with form. You can see in the video, I was really caving forward on the later reps. I think part of it is something @T3hPwnisher pointed out to me a while back, I’m squatting on top of my legs rather than in between. Which makes sense, my lower back is pretty strong, my stance isn’t too much wider than my deadlift stance, I think it lets me use a lot of lower back…. Which is opposite of the goal. Widened my stance out a tad on the later sets, felt like it let me sink into the bottom a bit better, though I definitely felt less tight in the whole.
  • still, 3 plate PR, happy there
  • bench moved fine, conditioning was great. Diets been a bit crap the last two weeks. Not eating a ton of junk, but haven’t really prepped my meals like normal, so a little more garbage than usual. Which really just means no weight lost, but I also think the lack of a calorie deficit has me feeling GREAT in the gym. PR city this week.
  • taking 9 days off of all caffeine, as my energy drink habit increases linearly with workload to an unhealthy level, time to reset the tolerance. On day 1…. Already miss it.
  • working out with the wife is going great. It’s starting to really “click” with her, she’s getting all excited about hitting PRs, I can just write up her workout on the chalkboard, she throws in some headphones and we both get to work. I like this.
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FWIW, dude, I feel like you’re looking pretty trim in that video—diet break might be just what your body needs to go next-level…

Congrats on the PR, too!

Final thought: Glad things are working out with your wife in the gym. My wife and I tried that for awhile, but I’m a terrible workout partner, it seems.

The squat stance doesn’t look to be too narrow but you are definitely not opening your taint (as Ed Coan would say). I have a similar width squat to you but my feet are rotated out a little more than yours. I use a cue of spread the floor, so my knees track out on a slight angle over my toes and I think about sliding the rubber mats under my feet apart. This allows my to open up the groin and squat between the legs rather than on them. Probably something you could practice with lighter weight and find the position that works for you.
Still good work on the PR mate.

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Work for today:
Giant set 1:
Box jump: 3, 3, 3
Trap bar deads: 150x5, 240x3, 330x2, 420x1, 470x5, 470x5, 470x5
Ab wheel: 8, 8, 8

Conditioning: 30 min Peloton ride

Notes:

  • awful workout. Just terrible. Busy day today, did this fasted early AM, and my body was not having it. Been having some knee pain this week from my run, the combo of not enough sleep, knee pain, and no food in my belly just made gravity extra strong today. Hit the 3 sets and called the day, figure my body could use some recovery more than it needs more lifting rn. Been going pretty balls to the wall for 4 months now, think I may take a deload week the first week of December. Walking around just a bit more beat up than I think is productive
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the good news is you did it anyway

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