T Nation

Atlas’s Training Log

21, 5’10 215ish lbs
Played sports all through high school, was fairly competitive in both wrestling and football. Played some college rugby and was on my schools powerlifting team.

Have taken a break from lifting for a decent while now, focusing a lot on some PT tests I had to do, and then got into Jiu Jitsu. Starting to hit the weights again, figure tracking it would help my progress.

Work for today:

Lat Pulldown: 100x15, 130x12, 160x10, 3x6x175
Chest supported seal row: 2x90x10, 1x135x10*
MAG neutral grip Pulldown: 120x12, 140x12, 160x10, 140x12
Cable row: 2x12x115
Isorow (each arm): 2x70x15, 90x15**
Ez bar curl: 2x50x15, 60x12
Machine Preacher curl: lots
Dumbbell curls: some light work with the 20’s

1 Mile run: 7:47

*Never done these before, just trying them out. Not a fan, think I will stick to barbell/tbar rows
**squeezinf the hell out of my lats on these, just focusing on getting a strong contraction
***First day in a new gym. Found a golds not too far away from me that I will be going to on the weekends. Honestly spent a lot of the workout just trying out new things I haven’t gotten to play with before, will probably move back to some basics next back day

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Work For Today:

Overhead Press: 95x5, 135x5, 150x5, 150x4*, 135x5
HammerStrength Shoulder Press: 90x15, 110x15, 140x12, 140x10
Lat Raise: 3x15x15, 20x12
Rear Delt Machine: 3x50x15

Seated Dip Machine: 90x15, 140x15, 180x12, 180x10
Tricep Pushdown Vbar attachment: 50x15, 3x70x12
Cable French Press: 3x40x15

Mile Run: 7:50


*Overhead feeling weak… need to bring that up. quick. Shoulders were aching a ton during these
**Did Band-Pull aparts in between every set of pressing
***Still having a lot of fun playing with some new machines, never had access to this much variety before. I kind of like it, though plan on moving back to more free-weight stuff before long.

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Work for Today:

Box jumps: about 10 sets of 5, just warming up

Deadlifts*: 135x5, 225x5, 315x3, 365x3, 395x1, 2x395x3
Power squats**: 90x10, 180x10, 270x10, 360x10, 450x10, 540x10
American KB Swing: 2x44x15
Ab crunch machine: 3x90x15


*tried deadlifting at my new gym and discovered chalk was not allowed. Damn. Had some straps on my bag and used those for the sets over 315, but I couldn’t get into it. Have no idea how to really use straps, and I couldn’t get a good brace while strapping up, just wasn’t feeling it. I’m going to go back to deadlifting at my old gym where I can chalk up and just grab the bar.
**holy hell I love these. Never gotten to use one of these machines before, but I know Wendler is a big fan of them. Would of killed to have had this when I played football, used the light sets to just explode up and focus on power, liked these a lot.

Happy Easter everyone

Work For Today:

Bench: 135x5, 185x5, 205x5, 225x5, 235x3, 195x9, 195x4*, 135x15
Inc DB Press: 60x12, 65x12, 70x9, 70x7
Chest Machine**: 3x15x40’s
Tricep Pushdown: 70x15, 70x13, 70x12
Rope Pushdown: No idea

*That set of 9 pretty much ended my bench day, wasn’t able to push crap after that.
**This Machine is interesting. For the life of me I can not get it into a position where it feels like I have good leverage to move some weight, but I definitely feel a crazy contraction in my pecs. Keeping it really light and just getting a pump here.

Hell of a week. Had our 12 week exams and came down with the flu, battling through that. Got in a decent lift today.

Work for Today:

Overhead Press*: 95x5, 115x5, 135x5, 155x5, 160x4, 135x8, 95x15

Hammerstrength Shoulder Press:** 90x15, 140x13, 140x10, 160x8, 110x10, 90x10

Lateral Raise Machine***: 50x20x 65x15, 80x15, Dropset 95x12, 65x8, 40x15

Rear Raise: 3x15x10

Tricep Dip Machine: 100x20, 140x15, 3x12x180

Tricep Pushdown: 50x15, 70x12, 70x10, 60x10, 50x12

French Press machine: 3x15x40

Farmers Walks****: 90lbs, 140 lbs, 180lbs

*The racks were all taken, so I cleaned every rep before the shoulder presses. Haven’t done cleans since high school football, definitely made the setup feel a little different but I honestly liked it.

** I really like this thing. Going slow and not locking out on top, really focusing on feeling it in my shoulders, feels pretty Good.

***If I like the press machine, Im in love with the lateral raise machine. Never felt my side delts working as much as I did on these, I can really focus on moving weight without having to worry about swinging the momentum up.

****So, I found some farmers walk handles in the corner of the gym, and I was beyond excited. I have been wanting to do farmers carriers for a long time now. However, the gym did not have any collars that would fit on the farmers handles! I tried to do a few runs, everything felt easy until I got to about 180lbs per hand, at which point every time I tried to do a run the weights would inevitable slide off and I would end up nearly faceplanting… I really want to use these, So I think I am going to go buy some clamps or something on my own. Still excited

Work For Today:

Lat Pulldown: 100x15, 130x15, 160x10, 3x175x6, 145x12
T-Bar Row: 45x10, 90x10, 90x10, 115x10
HammerStrength Iso Row: 90x15, 140x12, 140x12, 180x8
MAG Grip Pulldown: 3x120x12
Cable Row: Light Pump Stuff

EZ Bar Curl: 50x15, 3x60x10
DB Curl: 2x20x15, 25x12
Preacher Curl Machine: Light Pump Stuff

15 Minutes on the elliptical

Work For Today:

Box Jumps: 2xlow box x 3, 2xmedium box x3, 1xmb +25lbs plate x3, 1xmb + 2 25lb x3
Agility Ladder: 2x each side, 2 x front and back

Front Squat: 135x5, 175x5, 195x5, 215x5, 235x5(PR), 245x2
Power Squat Machine: 90x10,180x10,270x10,360x10,450x10,540x10,590x10, 640x3
Back Raise: 3x15
Leg Extension: 3x90lbsx15
Crunch Machine:90x15, 110x15

*Box Jumps were feeling good. Have no idea what the height actually is, but this is the first time I added plates to increase height. Nearly ate it with 2 plates added haha.
**Agility ladder felt good. Got my blood pumping and my legs firing fast. Haven’t done these since I played high school football, need to keep it up
***Front squats went well. I have never used them as a main movement before, so there is a bit of a learning curve for me. First time hitting 235 for more than 3. Was hoping for 245 for 3 but dropped it at the bottom on the third. Leg strength is more than there, just need to get better at holding the weight.

Work For Today:

Bench: 135x5, 180x5, 205x5, 225x7 (PR), 235x3, 240x2, 200x12, 180x11
Inc DB Bench: 60x15, 65x10, 65x8
HS Decline Press: 40x20, 40x20, 50x12, 50x12
Cable Chest Fly: 20x15, 20x15, 30x12, Dropset 30x12, 20x12

Tricep Pushdown: 130x15, 140x15, 140x12, 140x10
Rope Pushdown: A ton

*Good Day on Bench, Feeling Strong
**Main Triceps day is after shoulders, just getting some blood in here
***Band Pull Aparts between all push sets

Work For Today:

Chins: 3, 3, 3, 3, 2
Deadlifts: 135x5, 225x5, 275x3, 315x3, 365x3, 385x3, 405x3, 415x3, 365x4, 315x8
DB Rows: 500x10, 65x10, 80x22
Lat Pulldown: 130x15, 130x12, 115x15

EZ bar Curl: 3x45lbsx 12
DB Curl: 2x20lbsx12

*I suck at chins, but have a test on them in a few months. Starting a little grease the groove program for a bit just to get decent again, then I may start adding weight.
**Went back to my other gym where I can chalk up, deads felt much better

Work For Today:

Overhead Press: 95x5, 120x5, 135x5, 150x5, 160x5, 135x9, 115x12, 95x12
Swiss Bar Inc Bench: 135x8, 135x8, 155x4, 120x12
Lat Raise: 6x12x20lbs

Skullcrusher: 45x12, 55x12, 55x12
Front Raise: 3x25lb plate

Tricep Pushdown: 3x15x130lbs
Rope Pushdown: A bunch
Shrugs: 135x15, 225x15, 275x15, 315x10, 365x10, 275x12-225x12-135x15


4x400 at 9.2 mph pace, 2 min rest in between intervals

*Presses Felt Good
**Our gym just got a swiss bar, so I really just wanted an excuse to try it out. Not entirely sure if i like it or not, definitely need to give it another go or two
***First time really trying out barbell shrugs. Feel a little silly doing them honestly, but I hope they do the job

****I really, really, really hate running

Monday April 16th:

AM: 1.5 mile run- 11:37

PM: 25 minute walk with 55lb vest

Tuesday April 17th:

Chins: 4,4,4,3,2
Bench: 135x5, 180x5, 210x5, 230x5, 240x2, 200x10, 180x9, 135x14
Inc DB Bench: 55x15, 60x10, 60x8
Cable Chest Fly: 3x15x20lbs
Rope Pushdowns to finish it out.

25 min walk with 55lb vest

*Two days of training here
**Feeling sick, some virus going around that has most everyone I know knocked out pretty good. Trying to gut through it and salvage a little bit of training.
***Decent Bench day. Wanted 230 for at least 5. Think I had another rep of 240 in me, but no spotter so I didn’t risk it.
****My DB bench keeps going down as I burn myself more and more on bench. This shouldn’t upset me, but it does.
*****Sets of Band Pull aparts between all pressing movements


Work For Today:

Deadlift: 135x5, 225x5, 275x5, 315x3, 365x3, 405x3, 420x3, 365x5,365x5,365x3
Lat Pulldown: 3x15x115lbs
DB Row: 50x10, 70x10, 85x18

EZ Bar Curl: 5x10x45lbs
DB Curl: 2x12x20lbs

Work For Yesterday:

AM: Met up with some friends and spent about an hour rolling BJJ. Still would like to keep this up every now and then, keeps me limber plus I find it to be a ton of fun.

Work For Today:


10x400 meter run. I min rest in between intervals. This sucked. Started out hitting them in 1:20ish, ended up with around a 1:50 on my last couple intervals. That was rough.


Overhead Press: 95x5, 115x5, 135x5, 150x5, 160x5, 135x9, 115x9, 95x12
Dips: 8,8,8,9
Lat Raise: 3x12x20lbs

Tricep Pushdown: 90x15, 110x15, 130x15, 140x12, 150x12, 150x8, 120x15
Rope High Pull: 80lbs for sets of 15

Rope Pulldowns 3 sets
Shrugs: 135x15, 225x15, 275x15,315x15, 365x15, 225x24, 135x many

Work For Today:

Front Squats: 90x5, 135x5, 180x5, 210x5, 240x5 (PR)
Back Squats: 3x5x240lbs
RDL: 3x10x135lbs

Barbell Complex 95lbs
6 deadlifts, 6 Bent-Over Rows, 6 High Pulls, 6 Front Squats, 6 Presses, 6 back squats
1 minute rest
4 rounds

*First time Back squatting in a while, thought I would do a few sets after front squats. They felt absolutely horrible. The weight wasnt heavy, but it was if i forgot how to squat. Leaning forward like crazy, goodmorning the weight up (yeah, its a verb now). Think I may start doing a few sets at the end of each front squat session just to make sure I can still hit something decent on these
**On that note, this is the first time I have ever focused on front squats, and I am really not sure if I like them better than back squats or not.
***Conditioning work was brutal. Complexes always kick my ass, should really start doing more of these. Going to try and cut down some weight, really push conditioning. Considering getting into some sort of competition again, maybe BJJ but I’m also interested in boxing or some MMA. choices choices…

Today I got to hear Brian Stann deliver a speech to the brigade about combat leadership for the Travis Manion Foundation. That was motivational as hell. Very charismatic and inspiring guy… and only like 40% of the reason I am thinking about getting into some type of combat sport again

Work For Today:

Chins: 4, 4, 4, 3, 3
Bench: 135x5, 180x5, 210x5, 230x6(PR), 240x2, 185x10, 185x5
DB Inc: 60x12, 65x12, 70x8
Dips: 7,7,7
Finished with some Pushdowns


*Bench went alright. Happy with 230x6, but frustrated with my 185x10, mainly because I meant to load 205 and I was feeling good about how light the weight felt until the set was over…

Been just screwing around the last few weeks, decided to hop onto a program. Running Brian Alsruhe’s Linear Progression program for at least the next three months, excited to see how this works for me.

Work For Today:

Wave 1, Week 1, Day 1

Giant Set 1:
Overhead Press: 110x8, 120x8, 135x8, 140x8
Lat Pulldown: 115x8, 130x8, 145x8, 160x8
Situps: 10, 10, 10, 10

Giant Set 2:
Barbell Row: 110x8, 135x8, 145x8, 155x8
Dips: 8,8,8,8
Situps: 10, 10, 10, 10

Giant Set 4:
Tricep Pushdown: 110x10, 110x10, 110x10, 110x10
Barbell Curl: 55x10, 55x10, 55x10, 55x10
Lat Raise: 10x10, 10x10, 10x10, 10x10
Band Pull Aparts: 10, 10, 10, 10

*Giant sets are interesting, I like them quite a bit. Keeps me moving in the gym, heart rate high. Will be interesting to see how it goes when I am handling heavier stuff on squats and deads.

Work For Today:

Week1, Wave1, Day2

Giant Set 1:
Dumbbell Swing: 45x10, 45x10, 45x10, 45x10
Deadlift: 275x8, 315x8, 335x8, 355x8
Russian Twist: 10, 10, 10, 10

Giant Set 2:
DB Snatch Each Arm: 45x3, 45x3, 45x3, 45x3
Front Squat: 135x8, 155x8, 165x8, 175x8
Russian Twist: 10, 10, 10, 10

Giant sets are brutal when you are doing deads and squats. Had the fight the temptation to rest during my giant set… cant be cheating. Heart was pumping through the whole workout, makes me feel athletic in the gym. Dangerously close to crossfit territory…

Work For Today:

Week 1, Wave 1, Day 3

Giant Set 1:
Barbell Row: 135x8, 150x8, 160x8, 165x8
Bench: 180x8, 200x8, 210x8, 215x7
Situps: 10, 10, 10, 10

Giant Set 2:
Lat Pulldown: 115x8, 130x8, 145x8, 160x8
Inc Bench: 135x8, 155x8, 165x8, 170x8
Situps: 10, 10, 10, 10

Giant Set 3:
Pushups: 10, 10, 10, 10, 10
Bicep Curl: 55x10, 55x10, 55x10, 55x10, 55x10
Rope Pushdown: 70x10, 70x10, 70x10, 70x10, 70x10
Band Pull-apart: 10, 10, 10, 10, 10


15 minutes on the bike

Work For Today:

Week 1, Wave 1, Day 4

Giant Set 1:
DB Snatch each side: 3x50, 3x50, 3x50
Front Squat: 180x8, 200x8, 210x8, 215x6*
Cable ab rotation: 40x10, 40x10, 40x10, 40x10

Giant set 2:
DB Swing: 50x10, 50x10, 50x10
RDL: 135x8, 155x8, 175x8, 195x8
Cable Ab Rotation: 40x10, 40x10, 40x10, 40x10

*Giant sets freaking suck with front squats. Absolutely brutal, was sweating through my shirts in a matter of minutes
** Lost my rack position of the set with 215. High rep fronts kill me, upper back and bar position gives before leg strength. very frustrating.
***I have no idea the actual name for cable ab rotations.

Work For Today:

Wave 1, Week 2, Day 1

Giant Set 1:
Overhead Press: 115x8, 125x8, 135x8, 145x8
Lat Pulldown: 130x8, 145x8, 160x8, 175x8
Situps: 10, 10, 10, 10

Giant Set 2:
Barbell Row: 135x8, 145x8, 155x8, 165x8
Dips: 8, 8x10lbs, 8x15lbs, 8x20lbs
Situps: 10, 10, 10, 10

Giant Set 3:
Tricep Pushdown: 120x10, 120x10, 120x10, 120x10, 120x10
EZ Bar Curl: 55x10, 55x10, 55x10, 55x10, 55x10
Lat Raise: 20x10, 20x10, 20x10, 20x10, 20x10
Band Pull Apart: 10, 10, 10, 10, 10