Atlas training log - Page 6

Atlas · 03-01-2012, 01:57 AM

Prowler
12 x 60/50@above medium

Atlas · 03-01-2012, 02:01 AM

Deload

Warmup
10 min rope skipping

Squat
Bar x 5
82 x 5
135 x 5
185 x 1
220 x 3 x 3

Deadlift
135 x 5
275 x 3
315 x 3
335 x 3

SSB squat
165 x 5
200 x 5

DB row
75 x 13

KB swings
52 x 3 x 12

Hanging leg raise
5 x 15 (had to take more than 10 seconds rest)

Atlas · 03-01-2012, 02:03 AM

Bodyweight
186.3 (-1.2)

Atlas · 03-01-2012, 02:08 AM

Deload

Warmup
15 min rope skipping

Floor straight bar extensions
77 x 12
77 x 12
77 x 10

Pushdown
100 reps

Standing barbell curls
77 x 8
77 x 8
77 x 7

Hammer Curls
37 x 8
37 x 8
37 x 7

Abs crunches
5 x 25

My right shoulder is still not ok, I felt it during the straight bar extensions and the curls. What a lousy week.

Atlas · 03-07-2012, 06:41 AM

Warmup
15 min rope skipping

Squat
Bar x 5
82 x 5
135 x 5
185 x 3
220 x 1
260 x 2

Deadlift
135 x 5
220 x 3
308 x 3
370 x 3

KB swings
52 x 3 x 12

Hanging Leg Raise
5 x 15

Atlas · 03-07-2012, 06:47 AM

Warmup
15 min rope skipping

Barbell Rows
130 x 3 x 8 (RPE: 10)

Dumbbell Rows
65 x 3 x 10 (RPE: 9)

Chins
8 / 8 / 8 (RPE: 10)

Pull a parts
3 x 20

Spider crawls
3 sets

Standing Barbell curls
71 x 10
71 x 10
71 x 8

Hammer curls
37 x 7
37 x 7
37 x 7

Abs crunches
5 x 25

The shoulder is better but still not 100% ok.

Atlas · 03-07-2012, 06:53 AM

Bodyweight
188.6 (+2.3)

Atlas · 03-14-2012, 08:53 AM

Warmup
10 min rope skipping

Squat
Bar x 5
82 x 5
135 x 5
185 x 3
220 x 1
270 x 1

Deadlift
135 x 5
220 x 3
308 x 3
385 x 1

KB swings
52 x 3 x 12

Hanging Leg Raise
5 x 15

5 min rope skipping

Both lifts were pretty much the limit, especially the deadlift was really a struggle.

Atlas · 03-14-2012, 09:04 AM

Birthday!

I think I just spent a months supply of cheat days.

**miked96** · 03-14-2012, 09:05 AM

Happy birthday! Mine was on the 6th.

03-01-2012, 01:57 AM	#51
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-02-24 Prowler 12 x 60/50@above medium

03-01-2012, 02:01 AM	#52
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-02-26 Deload Warmup 10 min rope skipping Squat Bar x 5 82 x 5 135 x 5 185 x 1 220 x 3 x 3 Deadlift 135 x 5 275 x 3 315 x 3 335 x 3 SSB squat 165 x 5 200 x 5 DB row 75 x 13 KB swings 52 x 3 x 12 Hanging leg raise 5 x 15 (had to take more than 10 seconds rest)

03-01-2012, 02:03 AM	#53
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-02-27 Bodyweight 186.3 (-1.2)

03-01-2012, 02:08 AM	#54
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-02-29 Deload Warmup 15 min rope skipping Floor straight bar extensions 77 x 12 77 x 12 77 x 10 Pushdown 100 reps Standing barbell curls 77 x 8 77 x 8 77 x 7 Hammer Curls 37 x 8 37 x 8 37 x 7 Abs crunches 5 x 25 My right shoulder is still not ok, I felt it during the straight bar extensions and the curls. What a lousy week.

03-07-2012, 06:41 AM	#55
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-03-02 Warmup 15 min rope skipping Squat Bar x 5 82 x 5 135 x 5 185 x 3 220 x 1 260 x 2 Deadlift 135 x 5 220 x 3 308 x 3 370 x 3 KB swings 52 x 3 x 12 Hanging Leg Raise 5 x 15

03-07-2012, 06:47 AM	#56
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-03-06 Warmup 15 min rope skipping Barbell Rows 130 x 3 x 8 (RPE: 10) Dumbbell Rows 65 x 3 x 10 (RPE: 9) Chins 8 / 8 / 8 (RPE: 10) Pull a parts 3 x 20 Spider crawls 3 sets Standing Barbell curls 71 x 10 71 x 10 71 x 8 Hammer curls 37 x 7 37 x 7 37 x 7 Abs crunches 5 x 25 The shoulder is better but still not 100% ok.

03-07-2012, 06:53 AM	#57
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-03-05 Bodyweight 188.6 (+2.3)

03-14-2012, 08:53 AM	#58
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-02-09 Warmup 10 min rope skipping Squat Bar x 5 82 x 5 135 x 5 185 x 3 220 x 1 270 x 1 Deadlift 135 x 5 220 x 3 308 x 3 385 x 1 KB swings 52 x 3 x 12 Hanging Leg Raise 5 x 15 5 min rope skipping Both lifts were pretty much the limit, especially the deadlift was really a struggle.

03-14-2012, 09:04 AM	#59
Atlas Member Join Date: Apr 2009 Location: Arnoldland Posts: 138	2012-03-11 Birthday! I think I just spent a months supply of cheat days.

03-14-2012, 09:05 AM	#60
miked96 Moderator Join Date: Feb 2005 Posts: 3,165	Happy birthday! Mine was on the 6th.

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