T Nation

Atlas’s Training Log


Seems like a good program to match your goals. It keeps your heart rate up, while also building your strength. Keep trucking away at those high rep front squats though. It sounds tough. I think I’ll start doing something similar, with regard to the linear progression idea. It looks simple and effective. How much time are these workouts typically taking?


I am amazed at how much it really does keep my heart rate going, I am sweating bullets the entire workout. Actually really like that aspect, makes me feel good about my time in the gym.

So far, these workouts are actually taking a ridiculously short amount of time. I am generally in and out of the gym in about 45 minutes, sometimes a bit less. I expect that to increase as I move onto the next phases of the program, particularly the 10x3 part of it, but so far the time demand is still small. I am also taking a really small amount of time between rounds in the giant sets. Load new weight, get myself a couple sips of water, and then I am back to the weights. I’d highly recommend it


Work For Today:

Wave 1 Week 2 Day 2

Giant Set 1:
DB Swing: 50x10, 50x10, 50x10,50x10
Deadlift: 275x8, 315x8, 335x8, 360x8
Russian Twist: 10, 10, 10, 10

Giant Set 2:
DB Snatch: 3x50, 3x50, 3x50, 3x50
Front Squat: 135x8, 155x8, 175x8, 180x8
Russian Twist: 10, 10, 10, 10


*Deadlifts were absolutely brutal today, I just was not feeling it in the gym. Lower back was tight as hell, couldnt get into a good groove. Didn’t think I was going to hit the 360 set, but managed to gut it out. Front Squats after the deads just killed me too, sweating like crazy and gasping for breath at the end of each giant set. I feel like strength is definitely taking a little bit of a hit right now, not pushing quite as much weight as I feel I could with more rest, but athleticism is going up, so I will take it.


Have some catching up to do on the whole lifting log

Work for May 10th
Wave 1 Week 2 Day 3
Giant Set 1:
Cable Row: 120x8, 140x8, 160x8, 180x8
Bench: 185x8, 205x8, 215x7, 205x8
Situps: 10, 10, 10, 10
Jump Rope: 50, 50, 50, 50

Giant Set 2:
Lat Pulldown: 150x8, 160x8, 180x8, 160x8
Inc Bench: 135x8, 155x8, 175x8, 165x8
Situps: 10, 10, 10, 10
Jump Rope: 50, 50, 50, 50

Giant Set 3:
Pushups: 10, 10, 10, 10, 10
EZ Bar Curl: 65x10, 65x10, 65x10, 65x10, 65x10
Rope Pushdown: 80x10, 80x10, 80x10, 80x10, 80x10
Lat Raise: 15x10, 15x10, 15x10, 15x10, 15x10
Jump Rope: 50, 50, 50, 50, 50


May 11th
Wave 1 Week 2 Day 4
Giant set 1
Db Snatch: 50x3, 50x3, 50x3, 50x3
Front Squat: 185x8, 205x8, 215x8, 195x8
Russian Twist: 10, 10, 10, 10, 10

Giant Set 2
KB Swing: 55x10, 55x10, 55x10, 55x10
RDL: 135x8, 165x8, 185x8, 195x8
Russiant Twist: 10, 10, 10, 10


May 12

Jogged a couple miles. No idea the distance nor pace, just kinda working out some sore joints


May 13th
Wave 1 week 3 Day 1
Giant Set 1
Lat Pulldown: 150x8, 180x8, 200x8, 170x8
Overhead Press: 120x8, 135x8, 145x8, 125x8
Situps: 10, 10, 10, 10
Jump Rope: 50, 50, 50, 50

Giant Set 2
Machine Row: 155x8, 185x8, 200x8, 215x8
CGBP: 135x8, 155x8, 175x8, 180x8
Situps: 10, 10, 10, 10
Jump Rope: 50, 50, 50, 50


15 minutes on the bike, back from some traveling so should be a bit more consistent now


Wave 1 Week 3 Day 2

Deadlifts: 135x3, 225x3, 275x3, 315x8, 315x8, 315x8, 315x8

Felt like absolute hell. Nautious, lightheaded, just was not able to get in any quality work. Tried to make deads feel good and then just cut my losses and caught up on a little sleep. Bad Day all around


Work For Today:

Wave 1 Week 3 Day 3

Giant Set 1
Rogue T-Bar Row: 90x8, 105x8, 120x8, 120x8
Bench: 185x8, 205x8, 215x8, 205x7
Jump Rope: 50, 50, 50, 50

Giant Set 2
Lat Pulldown: 145x8, 160x8, 175x8, 160x8
Inc Bench: 135x8, 155x8, 175x8, 180x6
Jump Rope: 50, 50, 50, 50

Giant Set 3
Pushups: 10, 10, 10
EZ Bar Curl: 65x10, 65x10, 65x10
Rope Pushdown: 70x10, 70x10, 80x10
Lat Raise: 20x10, 20x10, 20x10
Jump Rope: 50, 50, 50

*Finally hit that 215x8 set on bench. Thought I would have it weeks ago, was really pissing me off that I was missing it.
**No Ab work today because I honestly forgot to do it…whoops
***Feeling a bit better today, felt like this was a good workout
****Struggling on Rows, namely finding a variation I like. Normally I do Heavy DB rows and I freaking love em, but I am trying to find a two handed row variation I can do to make the Giant Sets effecient. Barbell Rows always just feel a little off, like I am cheating whenever I use heavyish weight. T-Bar felt weird. Dont have regular access to a gym with machines so thats out. hmmmmm
*****That being said, the Lat-Pulldown machine at my base gym definitely is harder than others. Doesnt feel smooth, cable feels like it drags as it pulls down, definitely makes it harder. And here I was thinking I got a ton stronger last week…


Work for today:

Wave 1, week 3, day 4

Front squat: 185x8, 205x8, 220x8, 180x8
Russian twist: 10x5lbs, 10x5, 10x5, 10x5

RDL: 135x8, 155x8, 175x8, 195x8
Russian Twist: 10x5lbs, 10x5, 10x5lbs, 10x5lbs

Leg press: 3x10x some weight

Ditching the movement before my main leg exercise. Wasn’t getting much out of it, just throwing off my energy and concentration from the main lifts. Love the giant set format for upper body with antagonistic muscle groups but didn’t feel exactly right doing it like this. Doing some jumps now between sets though, just standing broad or stuff like that


Work For Today:

Wave 1, Week 4, Day 1

Giant Set 1
Lat Pulldown: 145x8, 160x8, 175x8, 175x8
Overhead Press: 120x8, 135x8, 150x8, 135x8
Situps: 10, 10, 10, 10
Jump Rope: 50, 50, 50, 50

Giant Set 2
Barbell Row: 135x8, 145x8, 155x8, 165x8
CGBP: 155x8, 165x8, 180x8, 180x8
Situps: 10, 10, 10, 10
Jump Rope: 50, 50, 50, 50

Giant Set 3
Tricep Pushdown: 120x10, 120x10, 120x10
EZ Curl: 65x10, 65x10, 65x10
Lat Raise: 20x10, 20x10, 20x10
Band Pull-apart: 10, 10, 10


Two Days to catch up on:

Work For Friday:

Wave 1 week 4 day 2

Deadlifts: 315x8, 335x8, 365x8, 335x8

Thats all I really remember, did some more but the deadlifts were the important work.

Work For Today:

Wave 1 week 4 day 3
Giant Set 1:
Machine Row: 140x8, 160x8, 180x8, 200x8
Bench: 185x8, 205x8, 220x7, 205x6
Situps: 10, 10, 10, 10

Giant Set 2:
Lat Pulldown: 130x8, 150x8, 170x8, 180x8
Inc Bench: 155x8, 165x8, 175x8, 175x6
Situps: 10, 10, 10, 10

Finished with some flyes, pushdowns, and curls

Run: 19:58- Unknown distance, call it bike loop, going to run this a few times a week and focus on getting the times down.


*Did Fridays workout at 0345 because of the crazy graduation day schedule. Got burnt like a tomatoe at the Academies Graduation ceremony, should of used sunscreen. Oh well, it was a nice ceromony, and very cool to hear the president speak.
**Home on leave for a month, hoping to get into a good routine now that my schedule is more open.


Work For Today

Wave 1 week 4 day 4

Front squats: 185x8, 205x8, 225x8, 135x8
Ab wheel: 8,8,8,8

RDL: 155x8, 175x8, 185x8, 195x8
Ab wheel: 8,8,8,8

Couple sets of leg press

Hit 2 plates for 8 on the front squat, happy to be using that kind of weight again.
Never done ab wheel rollouts before, those were absolutely brutal. So much harder than I imagined, really had me struggling


Work for today:

Farmers walks: a lot of runs

Sledgehammer swings: a lot of swings

Lots of box jumps, broad jumps, slam ball throws

2 mike run: 15:45


Just went to the gym to move around a bit, get my body loose. Farmers felt good, probably did about 15 runs and the last 5 were brutal…

My abs are crazy sore, I think those ab wheel rollouts got to me in a good way, definitely something to incorporate more of

Running sucks


Work for yesterday:

Wave 2, week 1, day 1

Giant set 1:
Lat Pulldown: 150x5, 170x5, 190x5, 200x5, 210x5
Press: 135x5, 145x5, 155x5, 165x5, 145x5
Jump rope: 50,50,50,50,50

Giant set 2:
Row machine: 140x6, 160x6, 180x6, 200x6
CGBP: 155x6, 175x6, 185x6, 190x6
Jump rope: 50,50,50,50

Giant set 3:
Barbell row: 95x10, 95x10, 95x 10
Triceps push down: 120x10, 120x10, 120x10
Ez curl: 65x10, 65x10, 65x10
Lat raise: 25x10, 15x10, 15x10

1 Mile run: 7:28


Work for Today:

Wave 2 week 1 Day 2

Deadlifts: 335x5, 355x5, 370x5, 385x5, 365x5

Front squats: 135x6, 165x6, 185x6, 195x6

Finished with some leg presses and upright rows.

1 mile run: 7:23


Spent 20 or so minutes just hitting mobility with a couple pull ups here and there, then a 1.5 mile run. Didn’t time it today, just a slow recovery pace


Work for today:

Wave 2 week 1 Day 3

Warmed up with some skipping, some med ball throws and slams, duck walks, broad jumps, sledgehammer swings. I start all my workouts like this, just never log it.

Giant set 1:
Machine Row: 180x5, 200x5, 210x5, 220x5, 190x5
Bench: 185x5, 205x5, 225x5, 225x5, 210x5
Sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50

Giant set 2:
Lat Pulldown: 160x6, 180x6, 190x6, 200x6
Inc Bench: 155x6, 170x6, 180x6, 185x6
Jump rope: 50,50,50,50

Did a ton of fat bar curls, rope push downs, and lat raises.

Conditioning: 1 mile run (7:19)


Work for today:

Wave 2 week 1 Day 4

Front Squats: 185x5, 215x5, 230x5, 245x5, 225x5

Ab Wheel: 5,5,5,5,5

RDL: 165x6, 185x6, 205x6, 205x6

Leg press: 5x10 with some weight

Conditioning: 1 mile run (forgot to time it, felt good though)


Work for today:

Conditioning: 20 minute freestyle swim

Going to start incorporating swimming back into my training. Easy conditioning that I can do even when sore from lifting, gets my heart going, plus it is a skill that would be useful for me to improve.