T Nation

Atlas’s Training Log


Work for today:
Beyond 1.1 Week 4 day 3

Beltless Squat; 5x5x220
Chins: 5, 5, 4, 4, 3

Lat Pulldown: 5x10x115
Paused Bench: barx10, 135x5, 170x5, 195x3, 220x1+(4)

Finished with some tricep pushdowns.

Beltless squats are feeling better and better, I actually think they are doing a lot to help my squat form overall.

Paused bench is amazingly humbling, cuts my reps down a ton. Hopefully a good way to keep myself honest and develop some good raw strength.


Work For Today:
Deadlift: 5x3x300

Overhead Press: 45x5, 90x5, 125x5, 140x3, 155x1+(6)

Face Pull: 10x10x80
Barbell Curl: 3x10x65
Back Raise: 3x12


Work For Today:
Beyond 1.1 Week 5 Day 1
Squat: 5x5x220
Bench: 5x5x176
Chins: 5, 5, 4, 4, 3
Tricep Pushdowns- some

5x400m run at 6:31 pace
1x400m run at 6:18 pace


Work For Today:

.75 mile run- 7:13 pace
looked down to check the time, misstepped and nearly fell off the treadmill… awkward. I hate treadmills, but east coast weather is currently a little hurricaney, so made do.
10 minute weighted vest walk: 7 degree incline, 3.5mph


Work For Today:

2.75 mile run: 22:37

Felt slow the whole time and then ended up cutting nearly a minute off my time from last week… Odd but good


Didnt log two days of lifting last week. Just finished up Beyond 1.1

Work For Today:
Beyond 1.2 Week 1 Day 1

Squat: 135x5, 215x3, 245x3, 275x3, 305xpr (3)
Chins: 5, 5, 5, 4, 4

Bench: 7x5x175
Chest Supported DB Row: 5x10x40lb

Tricep Pushdowns: 100 total


Work For Yesterday:

Ran 1 mile, stopwatch didnt start so I dont know the time, shame because it felt fast.

Work For Today:
Beyond 1.2 Week 1 Day 3

Deadlift: 270x3, 330x3, 370x3, 410xpr (4)

Overhead Press: 45x10, 90x5, 6x5x130, 130x3 (damn…)
Face Pull: 10x10x80lbs

Barbell Curl: 45x10, 65x10, 75x10, 80x6, 55x10
Back Raise: 3x12


Work For Today:

Beyond 1.2 Week 1Day 5

Squat: 7x5x230
Chins: 5,5,5,4,3

Bench: 135x5, 165x3, 190x3, 210x3, 235xpr (1)
Chest Supported DB Row: 4x10x40s

a couple tricep pushdowns.

15 minutes on elliptical

Absolute crap day. Felt nauseous the whole work out, then lost my lunch after bench. Think I have a bug or something, just not feeling well. Damn.