T Nation

Atlas’s Training Log


#41

Work for today:
Am
Wave 2 week 2 day 1

giant set 1:
Lat pulldown:170x5, 190x5, 200x5, 210x5, 180x5
Overhead press: 135x5, 150x5, 160x5, 170x4, 145x5
Decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50

Giant set 2:
Machine row: 150x6, 170x6, 190x6, 210x6
CGBP: 160x6, 180x6, 190x6, 195x6
Decline sit-ups: 10,10,10,10
Jump rope: 50,50,50,50

Hit a lot of push downs, ez bar curls, lat raises, and rear delt flies

Conditioning: 1 mile run (7:17)

PM:

Swim: 20 minutes freestyle


#42

Work for Today:
AM

Wave 2 Week 2 Day 2

Deadlifts: 335x5, 355x5, 370x5, 390x5, 370x5

Front squat: 135x6, 170x6, 185x6, 195x6, 205x6

Some shrugs and farmers walks

Conditioning: 1 mile run 7:16


#43

Wave 1 week 2 day 3

Giant set 1:
Machine row: 180x5, 200x5, 220x5, 230x5, 200x5
Bench: 185x5, 210x5, 230x5, 230x5, 215x5
Decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50

Giant set 2:
Lat pull down: 170x6, 190x6, 200x6, 210x6
Inc Bench: 160x6, 175x6, 185x6, 190x6
Decline sit-ups: 10,10,10,10
Jump rope: 50,50,50,50

Accessory;
Did some pec decks, some rows, push downs and curls in a giant set

Conditioning:
1 Mile run (7:15)
800m run (3:28)

Note:

Felt like I was running fast today, and then only hit 7:15. Mad me mad so I ran an extra 800 as punishment…


#44

Work for today:

Wave 2 Week 2 Day 4

Front squats: 185x5, 215x5, 235x5, 250x5, 230x5

Ab wheel rollouts: 5x6

RDL: 165x6, 185x6, 205x6, 215x6

Leg Press: 5x10

Conditioning:
1 mile run (7:12)


#45

Not sure if you ever heard of him, but Alex Viada is an amazing athlete, powerlifts and runs ultramarathons. The reason I bring this up is that he recommends jogs like this every week for recovery, helps get blood flowing to muscles and joints without a strain of a workout…


#46

Hey brother,

I have heard of Viada, read some stuff from him a couple years back. Truthfully never really looked at his programming, though it does sound right up my alley. If I ever think doing more long-endurance stuff I’m definitely going to look him up (I’ve got a small bug to do an iron man eventually so… maybe). Right now I am just trying to be strong and powerful with enough cardio to kill my PRT tests and last through jiu jitsu matches.

Couldn’t ever recommend Brian Alsruhe highly enough. Check out some of his old training logs on here (Atlas’s Training Log) and his YouTube channel, not specifically tailored to your PRT goals but great for being strong and athletic in general


#47

Work for Today:

Wave 2 Week 3 Day 1

Giant set 1:
Lat Pulldown: 170x5, 190x5, 210x5, 210x5, 190x5
Overhead Press: 135x5, 150x5, 160x5, 170x5, 150x5
Jump Rope: 50,50,50,50,50

Giant Set 2:
Machine row: 160x6, 180x6, 190x6, 200x6
CGBP: 165x6, 185x6, 195x6, 200x6
Jump Rope: 50,50,50,50

Finished with some curls, lat raises, and push downs

Conditioning:
1 mile run (7:10)


#48

Work for yesterday:

Wave 2 week 3 day 2

…honesty I forget. It was early, I just fit it in quick. Remember I worked up to a top set of 395 for 5 on deadlift so that was good, then some front squats. Whoops

Work for today:

Wave 2 week 3 day 3

Giant set 1:
Machine row: 180x5, 200x5, 220x5, 240x5, 210x5
Bench: 185x5, 215x5, 235x5, 225x5, 225x5
Weighted decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50 50

Giant set 2:
Lat pull down: 170x6, 190x6,210x6, 200x6
Inc bench: 165x6, 180x6, 190x6, 195x6
Jump rope: 50,50,50,50

Finished with some curls and push downs


#49

Wave 2 week 3 day 4:

Front squat: 205x5, 225x5, 240x5, 255x5, 235x3

*lost my rack on the last set, my fault for not focusing enough

RDL: 135x6, 165x6, 165x6, 175x6, 175x6

Ab whee rollouts: 5x6

Leg press: 5x10


#50

Work for today:

Wave 2 week 4 day 1

Giant set 1:
Lat pull down: 170x5, 190x5, 210x5, 210x5, 200x5
Overhead press: 135x5, 150x5, 160x5, 175x4, 150x5
Weighted decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50

Giant set 2:
Machine row: 170x6, 180x6, 190x6, 200x6
CGBP: 170x6, 185x6, 195x6, 205x6*
Jump rope: 50,50,50,59

Finished with some lat raises and face pulls

Notes:

*175x4 didn’t feel too bad, but definitely did not gave a 5th rep in me. Still a PR I think
** damn near died on the last set of CGBP. Not because it was heavy, but because I had my music on shuffle and somehow a stand up comedian came on. I was going up on rep5, didn’t even notice I was paying attention to the joke, but it got me in my funny bone and I nearly dropped the bar laughing