Atlas training log

[Atlas]

Warmup
15 min rope skipping

Squat
Bar x 10
82 x 5
135 x 3

started to feel sick and decided to quit.

[Atlas]

Warmup
15 min rope skipping

Standing military press
Bar x 10
82 x 5
104 x 1
126 x 3
126 x 4

Flat Bench press
82 x 5
148 x 3
176 x 1
203 x 2 x 5
The last rep was ugly

Close grip bench press
186 x 2 x 5
Butt left the bench during the last rep.

Bent over rear laterals
29 x 3 x 12

Chins
30 total reps (10/7/7/6)

Hammer Curls
29 x 4 x 12

Shoulder width push ups
100 total reps (31/20/17/17/15)

Abs crunches
5 x 25

Didn't feel well.

[Atlas]

Warmup
10 min rope skipping

Squat
Bar x 5
135 x 5
176 x 3
220 x 3
253 x 5
253 x 3

Deadlift
132 x 5
220 x 5
308 x 3
356 x 1
380 x 3

SSB Squat
213 x 5
213 x 4 (Almost made the final rep, tried it a second time)
213 x 4

Shrugs
132 x 8
203 x 8
270 x 8
335 x 6

Dumbbell row
52 x 10
82 x 3 x 8

Lying on floor leg raises
5 x 12

[Atlas]

Warmup
15 min rope skipping

Military press
Bar x 5
82 x 3
110 x 3 x 8 (RPE: 10)

Flat Bench press
82 x 5
148 x 3
176 x 3
192 x 7
192 x 6
192 x 5

Shoulder width push ups
25 / 20 / 17 / 15 / 13 / 13
Some regress, my arms were fried after military press and benching.

Band pull a parts
blue x 3 x 15

Band pushdowns
100 total reps

Abs crunches
5 x 25

[Atlas]

Warmup
15 min rope skipping

Squat
Bar x 10
104 x 5
135 x 5
176 x 3
226 x 3 x 8

Bulgarian split squat
bodyweight x 8
20 x 3 x 8

Chins
14 / 8 / 5
Did Chins instead of pull ups as they hurt my elbow

Tri Set
Band Good Mornings
green + 46 x 3 x 15
KB swings
52 x 3 x 10
Lying on floor leg raises
3 x 20

[Atlas]

Warmup
15 min rope skipping

Front squat
Bar x 10
82 x 5
104 x 5
132 x 5
171 x 2 x 5 (RPE: 9)

Parallel grip chins
13 (max)
7
6
6
Again chins instead of pull ups

Dumbbell rows
75 x 3 x 10

Dumbbell curls
40 x 8
40 x 8
40 x 6

Abs crunches
5 x 25

[Atlas]

Bodyweight
191.8 (+1.6 since 2012-05-14)

[Atlas]

Hill sprints
12 x 20sec up / 60 sec down

[Atlas]

Warmup
15 min rope skipping

Flat bench
Bar x 10
82 x 5
132 x 5
146 x 3
176 x 2
200 x 3 x 4

Close grip bench press
187 x 2 x 5 (RPE: 10)

Military press
bar x 5
82 x 3
110 x 6
110 x 6
110 x 5

Band pull a parts
blue x 4 x 15

Shoulder width push ups
33 / 20 / 16 / 16 / 15

Abs crunches
5 x 25

[Atlas]

Warmup
15 min rope skipping

Squat
Bar x 10
104 x 5
135 x 5
176 x 3
220 x 1
235 x 3 x 4 (RPE: 10)
This felt surprinsingly hard, I expected it to be easier.

Deadlift
132 x 5
220 x 3
308 x 2
325 x 3 x 4 (RPE: 8)

SSB good morning
bar x 3 x 10

KB swings
52 x 3 x 10

Lying on the floor leg raises
5 x 12