Atlas13 Is back. Let’s Get To Work

Work for today: Atlas week 1 day 4

Box jumps: 6x3

Bench: 135x5, 155x5, 180x5, 200x5, 155x10, 155x10,

Kroc row: 100x23

Machine neutral shoulder press: 120x12, 120x10

Chin grip pulldown: 190x8-3, 150x9

Tricep ext machine: 80x10, 80x10, 80x10

Engine work: 3 rounds
2 min manual treadmill run
2 min air bike
2 min ski erg


  • bench felt fine, 200 moved easy and then through around my volume work
  • db rows felt solid. Got a pair of ironmind Olympic straps, first ironmind product I’ve ever had, used them for the works. Worked like a charm.
  • machine press felt weird and very not awesome, won’t be repeating
  • rest pause on chin pulldowns is fantastic and it’s staying in rotation
  • this conditioning work was perfect for making me just do a solid 18 minutes of cardio work without getting bored. Added challenge is that right when you start to get into a groove, you jump to the next thing, so this whole workout is kind of just a gut check.

Work for today; Atlas week 2 day 1

Hang power snatch: 40x3, 50x3, 55x3, 59x3, 59x3, 50x3, 50x3, 50x3

Squat: 45x10, 135x5, 185x3, 225x3, 250x5, 285x5, 320x5, 250x5, 250x5, 250x5

DB RDL: 60x10, 60x10, 60x12

Engine work: 15 min EMOM
2 35lb KBs ABCs


  • snatches moved well. The sets at 59kg were slow, I ended up semi pressing some of them up. Sets at 50 were fast.
  • squats still felt harder with my closer stance. Still not crazy close, but prolly 3-4 inches narrower. Still, had more in me. Not sure how many more, prolly at least 3, maybe more. Hard to gauge on squats lol.
  • really wanted to try out ABCs. Never really done any part of the movement before, so it was all a learning curve. I loved them. Front squats felt amazing, the form is so self reinforcing. Banging the hell out of my arms on cleans, need to work on that. 2 per minute wasn’t bad, enough to break a sweat but I never was out of breath on this, which is about the intensity I was going for. I think I could do 3 a minute consistently, but that would really be turning up the gas lol

Some notes:

  • still playing around with WODs, making them up as I go. I’ve got @T3hPwnisher s book of bad ideas, wodwell, and tactical barbell to all help me out if I need it, but for now I’m enjoying coming up with stuff on my own. On that note, very much stealing Pwns advice on “lift something overhead” and “level changes” for a lot of my conditioning work. Always leaves me gassed lol.
  • only been doing this about a week, and I feel great. Body feels good, like it’s been waiting for this. I want to run, jump, twist, it feels damn good to do some more athletic feeling stuff again.
  • on that note, some just absolutely crippling upper back soreness. I’ve said it before, buts it’s painful enough that it deserves repeating lol.
  • feeling lean. No scale, but my metabolism has got to be doing some crazy things. Diets been a bit poor the past few weeks, lots of eating out, but it doesn’t look like I’ve gained any fat, feel like I’m burning everything I eat with a vigor.
  • on that note, very much enjoying not tracking food. Trying to add in some more things that I just “believe” to be good for me. Whole milk, eggs, honey, and of course lots of veggies.
  • on that note, I had some pork chops from Omaha steaks that I thawed for dinner tonight. Turned out fantastic

On a final note, I’ve had some issues with sweat getting into my eyes during conditioning. Always been an issue of mine, idk if I have sensitive eyes or what, but it gets bad enough that I have a hard time keeping them open. When I played sports, I’d make a line of Vaseline above my eyebrows that kept the water out. Don’t feel like doing that, so I bought one of those Junk brand headbands. I look absolutely ridiculous wearing it, but it works well


Appreciate the shout out dude, and glad it’s been helpful. Those Junk headbands are awesome! Looking ridiculous is what m!kes them so awesome, haha. Gotta own it.


you just said that to get @QuadQueen excited :wink:


Mission accomplished!

Work for today: atlas week 2 day 2

Press: 45x10, 95x5, 115x5, 130x5, 145x5, 115x8, 115x8; 115x8
Pullups: 5, 5, 5, 5, 5, 6

Wide grip Cable row: 130x10, 130x10, 130x10
Db incline press: 75x13 (PR?), 65x10, 65x10

Hammerstrength lat raise: 30x12, 30x12, 30x12
Straight arm lat pulldown: 40x12, 40x12

Db incline curl: 15x15, 20x10, 20x10

Engine work: 45 min elliptical


  • right shoulder is still very angry with me. Presses hurt like hell, even 45lbs had me wincing. May go to the PT, see what they can do.

  • surprised how easy the pull-ups felt, supposed to be submax but they were just flowing today. I blame the massive cheat meal I had out to dinner yesterday

  • very happy with my db press, just felt strong today.

  • did this on the ship, they just renovated the gym and I’m stuck here for the day. Most days won’t have time to workout onboard, but some weekends I can fit it in. I’m impressed, the gym is solid. Way better than on a destroyer lol.

  • did pulldowns mainly out of curiosity. I don’t get it lol. More proof I shouldn’t be a bodybuilder lol

  • incline db curls are freaking awesome, and I should do them more. I can make my biceps scream with stupid light weight, spares my elbows. I think I’m finally figuring out how to train biceps lol, a mix of some weeks going for heavy weight on some type of barbell curl, and then other times just pumping the hell out of them. Either alone does nothing for me, I respond well to the mix.

  • long cardio session today. Think I’ll try to keep once a week a nice long LISS cardio. Reading through tactical barbell again, and it had me convinced. Not something I did when I was younger, but I also had sports practices, which is basically several hours of slightly elevated heart rate. Need to remember that I don’t have that stimulus anymore, so I won’t get the same cardio results without adding some extra work.


Dude, that is awesome! Aft gym? Unbelievable amount of room and those platforms are great.
Hopefully coax the whole crew into learning the barbell lifts!


Mezzanine gym, it’s pretty sweet. It’s the only gym I’ve checked out so far, but it’s pretty well stocked! Absolute game changer for sea time


Work for today: atlas week 2 day 3

Hang power clean: 50kgx3, 60x3, 70x3, 75x3, 75x3, 75x3, 80x1, 85x0

Trap bar deadlift: 150x5, 240x3, 315x5, 360x5, 405x5, 315x5, 315x5, 315x5

Front squat: 45x10, 135x3, 185x3, 225x3, 225x3, 225x3, 225x5

Engine work: 4 rounds: 12:47
10 GHD
4 ring pull-ups
8 35lb kbs 14 inch steps ups
200m ski erg


  • did this fasted after an overnight shift. Was not feeling well. Lifting had me feeling like I was going to vomit, and I did a little bit after my heavy deadlift set. Got EXTREMELY light headed after my 3rd rep of 405, you can see me pause and try to gather my balance. Next two reps felt light as hell, and I’m pretty sure that’s just because I was so close to blacking out that my body wasn’t registering how heavy it was lol. Note to self: eat before deadlifts
  • front squats felt good. Slowing down the descent helps me maintain my front rack
  • engine work was killer. Pushing the ski erg pretty hard jacked my heart rate, and then the step ups after pull-ups gave a good little grip work, especially when sweaty

Hang cleans are in my upcoming program.
I’ve never done them. Ive done power cleans but always from floor, and full cleans more recently.
Any tips? IE, is this heavier or lighter than a clean from the floor would be? Cues?

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Brother, I am the last person In the world to ask this lol. My clean is absolutely horrible. I can power clean MUCH more, but my power clean is basically a bastard deadlift/row/hip thrust abomination lol. Doing them from the hang to keep me honest. I basically just think “jump” and then somehow get a bar to my shoulders. My best guess lol.

I firmly believe crap form on Olympic lifts makes you strong af



I just wanted to point out that coach Thibaudeau is extremely generous with his time and attention, especially when it comes to Olympic lifting advice.

Not that any advice he gave me is applicable to anyone else, but just sharing the resource.

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That’s a really nice gym.

I feel like this is a dumb question but how do you secure everything for rougher seas? Seems like a lot of things to fall and roll around.

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Sounds like you are getting in some solid work and gym looks good mate.

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@LoRez lol, not a dumb question. On a small boy, rough seas can REALLY throw you around, so stowing for sea is a big deal. Our gym was also 3 kbs and a pair of powerblocks in terms of weights, so not a whole lot to move. On a carrier, the gym is NIGHT AND DAY different lol, but the ship also doesn’t rock that much, much more stable even in high seas. I’ve never actually seen it rough enough to worry about it on a carrier, but we have ratchet straps just in case. All the equipments bolted down, we just strap the weights in place.

@simo74 thanks boss! Feeling good, really enjoying training these days


@QuadQueen if the offers still on the table, I’d love to take you up on that consult. Schedules opened up a little bit, so I can work around to find sometime that works with you! You can reach me outside here at



Work for today: atlas week 2 day 4

Box jumps: 5x3
Med ball slams: 5x3

Bench: 45x15, 135x5, 165x5, 190x5, 215x5, 160x10, 160x10, 160x10

Kroc row: 100x25

Chest press: 150x11, 130x10

Chin grip pulldown: 190x9-5 (PR), 150x10

Cable overhead extension: 50x15, 50x15, 50x12

Engine work: 3 round: 8:34
10 95lb barbell ground to overhead
10 35lb dual kb front squat
220 meter run

This. Was. Death


  • I still hate bench. Going to continue with 3x10 after 5s pro, and focus mainly on just slowly adding weight to that. 5lb increase maybe every 6 weeks or so. Not much, but I always respond better to volume on bench.
  • I’m working my shoulders I’m some way pretty much every day with my conditioning, so laying off the extra shoulder pressing. Figure I’m getting enough in. But adding some chest pressing. I honestly just think I’m built poorly for bench, always respond much better to other lifts, like incline bench or db anything.
  • idk why back training feels better when it’s a few hard AF sets, but I swear it does. Pressing feels terrible doing that, but back loves it.
  • engine work got very sucky very fast. When I first started, I was worried the weight was too light. Lol, nope. Flew through everything until the first run, crushed the first sprint, then went to the barbell after and my lungs all of a sudden stopped working. Absolutely brutal workout.

Just a few hard AF sets worked well for this guy


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I will shoot ya an email tomorrow!

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