Atlas training log - Page 14

**miked96** · 06-27-2012, 06:53 AM

Nice work!

Atlas · 07-05-2012, 12:03 PM

Warmup
15 min rope sipping

Flat Bench
Bar x 10
82 x 5
132 x 5
146 x 3
176 x 2
200 x 1
220 x 2 x 2

Close grip bench press
132 x 5
176 x 2
205 x 2

Band pull a parts
blue x 4 x 15

Shoulder width push ups
40 / 20 / 17 / 16 / 16

Abs crunches
5 x 25

Atlas · 07-05-2012, 12:04 PM

Warmup
15 min rope skipping

Squat
Bar x 10
84 x 5
132 x 5
176 x 3
220 x 2
260 x 2 x 2

Deadlift
132 x 5
220 x 3
308 x 2
385 x 2
385 x 2 + hold

KB swings
52 x 3 x 10

Lying on floor leg raises
5 x 13

Atlas · 07-05-2012, 12:05 PM

Warmup
15 min rope skipping

Front Squat
Bar x 10
104 x 5
132 x 5
165 x 5
191 x 2 x 5

Chins
15 (max)
7 / 7 / 6 / 6

Dumbbell rows
52 x 10
108 x 7
108 x 7

Hammer Curls
38 x 3 x 8

Abs crunches
5 x 25

Atlas · 07-13-2012, 12:47 AM

Warmup
15 min rope skipping

Flat Bench
Bar x 10
82 x 5
132 x 5
146 x 3
176 x 2
200 x 2
231 x 1
2nd attempt
231 x 1

Band pull a parts
blue x 4 x 15

Push ups
42 / 23 / 20 / 15

Abs crunches
5 x 25

Atlas · 07-13-2012, 12:50 AM

Warmup
15 min rope skipping

Squat
Bar x 10
104 x 5
135 x 5
176 x 3
220 x 2
245 x 1
275 x 1

Deadlift
135 x 5
220 x 3
308 x 2
352 x 1
400 x 2 + hold

KB swings
52 x 3 x 10

Lying on floor leg raises
5 x 14

Atlas · 07-13-2012, 12:52 AM

Warmup
15 min rope skipping

Narrow grip pulldowns
44 x 10
88 x 5
110 x 5
Chins
16 (max)
8 / 7 / 6 / 6

Dumbbell rows
52 x 8
108 x 8
108 x 7

Hammer curls
38 x 3 x 8

Abs crunches
5 x 25

Atlas · 07-20-2012, 12:36 PM

Warmup
15 min rope skipping

Squat
Bar x 10
132 x 5
176 x 2 x 5

Bench
Bar x 10
132 x 2 x 5

Atlas · 07-20-2012, 12:39 PM

Warmup
10 min rope skipping

Squat
Bar x 10
132 x 5
176 x 2
220 x 1
253 x 1 http://youtu.be/a9Imf2VBTfY
280 x 1 http://youtu.be/6B3yBVZ8nJM
290 x FAIL (no surprise here) http://youtu.be/cAzFPofyJu0

Bench
Bar x 10
132 x 5
176 x 2
215 x 1 http://youtu.be/R90t0autQK0
236 x 1 http://youtu.be/BEf8g85rl9A
242 x 1 (butt slightly off the bench) http://youtu.be/0JzMc6XmpHI

Deadlift
132 x 5
220 x 3
308 x 1
351 x 1
375 x 1 http://youtu.be/6K24aE_aWqg
410 x 1 http://youtu.be/D7lbQcMoQ5c
425 x 1 + hold (bad form, rounded back) http://youtu.be/93p5u9_XQMw
The liquid chalk is just great, grip was no problem at all.

Squat
148 x 5
200 x 20 http://youtu.be/ufgAlUNm6KQ

Atlas · 08-06-2012, 03:29 PM

Warmup
15 min rope skipping

Squat
Bar x 5
104 x 5
135 x 5
176 x 3
225 x 6 x 2
Harder than expected, probably RPE: 8.

Romanian Deadlift
132 x 5
220 x 5
265 x 5
286 x 5

Barbell row
104 x 5
170 x 2 (too heavy)
154 x 2 x 5

Chins
3 x 8

Abs crunches
5 x 25

07-05-2012, 12:03 PM	#132
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-06-29 Warmup 15 min rope sipping Flat Bench Bar x 10 82 x 5 132 x 5 146 x 3 176 x 2 200 x 1 220 x 2 x 2 Close grip bench press 132 x 5 176 x 2 205 x 2 Band pull a parts blue x 4 x 15 Shoulder width push ups 40 / 20 / 17 / 16 / 16 Abs crunches 5 x 25

07-05-2012, 12:04 PM	#133
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-02 Warmup 15 min rope skipping Squat Bar x 10 84 x 5 132 x 5 176 x 3 220 x 2 260 x 2 x 2 Deadlift 132 x 5 220 x 3 308 x 2 385 x 2 385 x 2 + hold KB swings 52 x 3 x 10 Lying on floor leg raises 5 x 13

07-05-2012, 12:05 PM	#134
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-04 Warmup 15 min rope skipping Front Squat Bar x 10 104 x 5 132 x 5 165 x 5 191 x 2 x 5 Chins 15 (max) 7 / 7 / 6 / 6 Dumbbell rows 52 x 10 108 x 7 108 x 7 Hammer Curls 38 x 3 x 8 Abs crunches 5 x 25

07-13-2012, 12:47 AM	#135
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-06 Warmup 15 min rope skipping Flat Bench Bar x 10 82 x 5 132 x 5 146 x 3 176 x 2 200 x 2 231 x 1 2nd attempt 231 x 1 Band pull a parts blue x 4 x 15 Push ups 42 / 23 / 20 / 15 Abs crunches 5 x 25

07-13-2012, 12:50 AM	#136
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-10 Warmup 15 min rope skipping Squat Bar x 10 104 x 5 135 x 5 176 x 3 220 x 2 245 x 1 275 x 1 Deadlift 135 x 5 220 x 3 308 x 2 352 x 1 400 x 2 + hold KB swings 52 x 3 x 10 Lying on floor leg raises 5 x 14

06-27-2012, 06:53 AM	#131
miked96 Moderator Join Date: Feb 2005 Posts: 3,158	Nice work!

07-13-2012, 12:52 AM	#137
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-12 Warmup 15 min rope skipping Narrow grip pulldowns 44 x 10 88 x 5 110 x 5 Chins 16 (max) 8 / 7 / 6 / 6 Dumbbell rows 52 x 8 108 x 8 108 x 7 Hammer curls 38 x 3 x 8 Abs crunches 5 x 25

07-20-2012, 12:36 PM	#138
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-14 Warmup 15 min rope skipping Squat Bar x 10 132 x 5 176 x 2 x 5 Bench Bar x 10 132 x 2 x 5

07-20-2012, 12:39 PM	#139
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-19 Warmup 10 min rope skipping Squat Bar x 10 132 x 5 176 x 2 220 x 1 253 x 1 http://youtu.be/a9Imf2VBTfY 280 x 1 http://youtu.be/6B3yBVZ8nJM 290 x FAIL (no surprise here) http://youtu.be/cAzFPofyJu0 Bench Bar x 10 132 x 5 176 x 2 215 x 1 http://youtu.be/R90t0autQK0 236 x 1 http://youtu.be/BEf8g85rl9A 242 x 1 (butt slightly off the bench) http://youtu.be/0JzMc6XmpHI Deadlift 132 x 5 220 x 3 308 x 1 351 x 1 375 x 1 http://youtu.be/6K24aE_aWqg 410 x 1 http://youtu.be/D7lbQcMoQ5c 425 x 1 + hold (bad form, rounded back) http://youtu.be/93p5u9_XQMw The liquid chalk is just great, grip was no problem at all. Squat 148 x 5 200 x 20 http://youtu.be/ufgAlUNm6KQ

08-06-2012, 03:29 PM	#140
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-07-26 Warmup 15 min rope skipping Squat Bar x 5 104 x 5 135 x 5 176 x 3 225 x 6 x 2 Harder than expected, probably RPE: 8. Romanian Deadlift 132 x 5 220 x 5 265 x 5 286 x 5 Barbell row 104 x 5 170 x 2 (too heavy) 154 x 2 x 5 Chins 3 x 8 Abs crunches 5 x 25

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