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ATLAS64
11-02-12, 2:36 pm
11-1-12

Deadlift (pause at bottom of each rep)
225x5
315x5
365x5
405x7

Back Squat (no belt)
135x10
205x10
260x10
295x17

Hamstring Curls
2x20

Calf Press
2x20

DONE

Body Weight: 195lbs

ATLAS64
11-02-12, 5:51 pm
30 minutes steady state

ATLAS64
11-03-12, 7:35 pm
Incline
185x5
225x5
240x2
260x1
185x13

DB Flat (palms in)
70x10
85x10
100x8
80x14

Super Set:
Pushdowns 10, 10, 10, 8
Side Laterals 10,10,10, 8

DONE

Body Weight 198lbs

ATLAS64
11-05-12, 8:44 pm
Dynamic Warm Up

DB Row
50x10
80x10
4x8 with 100lbs

Shrugs
135x10
225x8
315x8
405x8
445x6
475x4

Lat Pulldowns
4x8

Hammer Curls
4x8

DONE

BW 194 (need to eat more food lol)

ATLAS64
11-07-12, 10:13 pm
Squat
225x5
315x5
360x9

Leg Press
4px12
5px12
6px10
7px6
4px30

Leg Curls 15, 12, 10, 8

Calves 3x15

DONE

BW 192lbs

ATLAS64
11-10-12, 2:05 pm
Treadmill Sprints
5.0 mph 15.0 incline x 20 second x 5 runs
6.0 mph 15.0 incline x 15 seconds 13 runs
Cool down walk

DONE

ATLAS64
11-10-12, 2:10 pm
Close Grip Bench Press
45x12
95x8
135x8
185x8
225x8
260x7 (called set bc the bar was messed up)
240x10

DB Military
35x10
45x8
60x8
70x10
80x6

Lat Pulldowns
3x10

Cable EZ Bar Curl
x15
x20

ATLAS64
11-11-12, 4:41 pm
Squat (no belt)
bar x 10 x 10
95x12
135x10
185x10
225x10
275x10
315x15

Deadlift
135x3
225x3
315x3
365x3

DB Row
4x10 with 80lbs

Leg Curls
2x12

DONE

Body Weight 196lbs

ATLAS64
11-12-12, 9:55 pm
20 hills

ATLAS64
11-18-12, 2:29 pm
Front Squat
bar x10, 10, 10
95x8
135x8
185x8
225x8
245x8
205x10

Leg Press
4p x 20 x 3 sets

RDL
135x 12, 12
185x12

Calf Press
5x10

DONE
*no belt

Front squat is improving but I still suck at them. I would like to move my top sets in the 295-315x8-12 in the next 6 months are so. Also, I am going to focus on bringing up my shoulders.

Body weight: 192ish

GUNZ
11-18-12, 2:32 pm
Any reason for the high amount of reps if your training for powerlifting, or is this something you do untill your closer to a meet?? Just asking

ATLAS64
11-19-12, 1:28 pm
Any reason for the high amount of reps if your training for powerlifting, or is this something you do untill your closer to a meet?? Just asking

Generally stick to 5s in the offseason. I have just had a helluva time with heavy weight with this year because of a car accident I was involved in earlier this year.

VANCLEAVE
11-19-12, 1:37 pm
Damn man, no room for games!

Taking any supps? And what's your diet look like with you lifting that much but losing weight?

GUNZ
11-19-12, 2:46 pm
Generally stick to 5s in the offseason. I have just had a helluva time with heavy weight with this year because of a car accident I was involved in earlier this year.

I hear ya!! No doubt, keep on working hard

ATLAS64
11-19-12, 11:20 pm
I hear ya!! No doubt, keep on working hard

Thank you sir! Took a look at your training log...BEAST..very impressive and inspiring lifting! Also, thank you for bringing up some good points about specificity of training for powerlifting. I am going to start a more structured program and get back to work moving up the big 3.

ATLAS64
11-19-12, 11:28 pm
Damn man, no room for games!

Taking any supps? And what's your diet look like with you lifting that much but losing weight?

The only thing I take is some crappy multi vitamin from Kroger, fish oil, and creatine when I remember to take it. As for the weight loss, that is just a result of my job. I work for a university as a graduate assistant where I teach 5 strength and conditioning classes. I end up burning a lot of calories running around, yelling, and demonstrating exercises.

My diet is pretty simple...I do not have a lot of free time so I only eat 4 meals per day. My diet "rules":
1. 3 out of 4 meals are whole food
2. 45-60 grams of protein per meal
3. Less carbs on off days 200-250 grams
4. Eat as many carbs as I can on training days usually 400-600 grams

Nothing fancy but it works. I tried doing 5 meals per day before but it was just a pain in the ass.

ATLAS64
11-19-12, 11:37 pm
I just wanted to brag a little bit because my 115lbs girlfriend deadlifted 205lbs for 12 reps with no belt! I am just excited because she was bitten by the Iron Bug hard, so now I have a great training partner.

ATLAS64
11-21-12, 5:08 pm
Close Grip Bench
bar x 10 x 10
95 x5 x 5
135 x 3 x 3 x 3
185x5
210x5
230x10 (very smooth)

DB Flat (all reps were paused)
50x6
75x6 x 3 sets

DB Row
4x8 with 80lbs

*nothing was heavy today. I took my time on the bench sets to really work technique and pause each rep at the top in order to reset before doing another rep. I have been rotating lifts all year and quite frankly my technique and poor conditioning shows that.

Had a great talk with an Olympic weight lifting coach about training, programming for different sports, and teaching the Olympic lifts. I have lowered my training maxes a substantially to accommodate more training sessions during the week. I am doing this for several reasons...1) my lifting conditioning sucks 2) I have a bad tendency to push the main sets to the point where I cannot recover in a 7 day period 3) To work on technique 4) My military press absolutely blows and I would like to raise it (I am a very loose kin to Paul Anderson and it is shameful I cannot press my own bodyweight lol). In training, my goal will now be to do everything with perfect technique and not necessarily in a "psyched" up state. None of my sets will be taken to failure..I am just going to allow the training to accumulate and catch up on some areas where I am weak. The coach who analyzed said my "pulling" strength was very weak and I need to work on it; therefore, I am going to deadlift every week, but I am not going to push it anywhere near failure. I am going to work up to some good weight and just work technique and feeling the weight. Very excited...learned a lot. Time to get working again!

ATLAS64
11-22-12, 12:09 am
Week 1:
Legs
• Squat - 5/3/1 sets/reps
• Front Squat– 3 sets of 6-8 reps
• SLDL – 3 sets of 5 reps (70%)
• Abs

Back/Bi
• Chins/pull-ups 5-8 sets
• Rows 3 sets
• Curls 2-3x10-15

Chest/Shoulder/Tri

• Close Grip Bench– 5/3/1 sets/reps
• Press 3x5 (70%)
• Dips 5x10

Week 2

Legs
• Squat – 3 sets of 5 (70%)
• Deadlift - 5/3/1 sets/reps
• Leg Press/Hack Squat – 3 sets of 8-12 reps
• Abs

Back/Bi

• Rows 5-8 sets
• Chins/pull-ups 3 sets
• Curls 2-3x10-15

Chest/Tri/Shoulder
• Press 5/3/1 sets/reps
• Close Grip Bench 3x5 (70%)
• Dips 5x10

Conditioning Work:
• 2 Days/week of Conditioning.

Stretching/Mobility/PVC pipe:
• 2 Days/week

I have messed around with all sorts of different frequencies lifting. Couple things I have learned...
1) Pressing more than once per week gets me in trouble
2) Squatting and pulling heavy in the same week gets me in trouble
3) I have turned into a conditioning whore (played football still want to move..never going to be a world champion powerlifter..enough said) in order to condition some I only train 3 days per week.
4) It takes me about 6-7 days to recover from squatting or benching.
5) Doing the same movements all the time..is boring..I like variety.
6) My overhead and front squat BLOW

*The 70% movements are to get technique work in. If I abandon a movement completely, I suck at it when I come back to it...figured this would solve that problem. Think of it as "speed work" lol...

ATLAS64
11-23-12, 3:16 pm
Obviously not following my plan after being made fun of for going too light haha

Incline
bar x10 x10
95 x8
135 x5 x5
175x4
205x3
240x2
270x 1
225x3 (3 sets)

Military Press BB
95x8
135x8
135x7

Side Laterals with slow eccentric
20x10
15x10
15x8

Pushdowns
x15 x15 x12

Body Weight 190lbs

Going heavy works and it is far more entertaining. Sat down with my "coach" and had a talk about what I can try out for the next 12 weeks. Time to bring up my pathetic shoulders.

Mizzarler
11-23-12, 6:52 pm
Obviously not following my plan after being made fun of for going too light haha

Incline
bar x10 x10
95 x8
135 x5 x5
175x4
205x3
240x2
270x 1
225x3 (3 sets)

Military Press BB
95x8
135x8
135x7

Side Laterals with slow eccentric
20x10
15x10
15x8

Pushdowns
x15 x15 x12

Body Weight 190lbs

Going heavy works and it is far more entertaining. Sat down with my "coach" and had a talk about what I can try out for the next 12 weeks. Time to bring up my pathetic shoulders.




Awww yeaaaaa sounds good man. Nice pressing you inclining every week or rotating?

ATLAS64
11-23-12, 9:29 pm
Awww yeaaaaa sounds good man. Nice pressing you inclining every week or rotating?


Yeah, next week I will be doing close grip with DB military afterwards. I am going to hammer the dog shit out of my shoulders and force them to get stronger. Once my OHP catches up, I will do dips after incline. I have a really freaking sweet rotation idea I think you will like.

ATLAS64
11-25-12, 8:27 pm
Back Squat (no belt)
bar x 8 x 8
135x5
185x4
225x3
275x2
315x1

Deadlift (no belt)
135x5
185x5
225x3
275x3
315x2
365x1
405x1
340x 5 (2 sets)

Leg Press
4x10

Leg Curls
x15 x13 with same weight

DONE

Will probably do squats or front squats after deadlifts next time. I am going to be hitting 3s and 5s hard for a long time...time to go heavy again finally. This was after a 5 hour car ride..sucked.

ATLAS64
11-25-12, 9:35 pm
Sunday
Squat 5-4-3-2-1; back-down set of 8-12 or 3-5x5
RDL 3-4x6-10
Unilateral Quad/Leg Ext 3-4x10-12

Monday
Hard Conditioning

Tuesday
Back/Bi

Wednesday
Hard Conditioning

Friday
Incline 5-4-3-2-1; back-down set of 8-12 or 3-5x5
Military Press/ Dips 2-4x8-10
Triceps/Delts

Week 2

Sunday
Deadlift- 5-4-3-2-1; back-down set 6-10 or 2-5x2-5
Front Squat /Back Squat 3-4x6-10
Leg Curls 3-4x10-12

Monday
Hard Conditioning

Tuesday
Back/Bi

Wednesday
Hard Conditioning

Friday
Close Grip Bench 5-4-3-2-1; back-down set of 8-12 or 3-5x5
DB Military/DB Incline 3-5x8-10
Triceps/Delts

This is what I most likely use. I will allow some variability from day to to day depending on how I feel.

ATLAS64
11-26-12, 10:50 pm
Steady State Cardio
4.0 incline/3.3 mph for 32 minutes

I feel like dog shit.

ATLAS64
11-27-12, 8:41 pm
Chins
5x5 bw

T-bar Rows
5x8 with 3 plates (very slow reps because my left lat feels like it has a mild strain)

Shrugs
225x20
225x15

Preacher Curl with ez bar
x20 reps
x15 reps

DONE

Body Weight 193lbs

ATLAS64
11-30-12, 1:27 pm
Close Grip 2x10 with 220lbs

Incline 2x10 with 180lbs

Side laterals 4x8 with 25lbs

Bar Pushdowns 5x8

Rope Pushdowns 3x10

ATLAS64
11-30-12, 5:44 pm
SQUATPOCOLYPSE

7 sets of 10 with 295lbs NO NO NO

DONE

Body weight 194lbs

Mizzarler
12-01-12, 5:13 pm
SQUATPOCOLYPSE

7 sets of 10 with 295lbs NO NO NO

DONE

Body weight 194lbs

I am envious of your leg jackedness...if I could do that for one set of 10 no belt I'd be ecstatic haha

ATLAS64
12-01-12, 8:34 pm
I am envious of your leg jackedness...if I could do that for one set of 10 no belt I'd be ecstatic haha

They are not jacked. I am pretty sure I just "willed" my way through the final 3 sets lol.

ATLAS64
12-02-12, 9:25 pm
Incline
bar x10 x10
95x8
135x8
180x10
195x9
180x10 drop to 135x6

DB Flat
3x10

Side Laterals
4x8-10 with 20lbs

Pushdowns
6x10

DONE

body weight: 195lbs ish

Had to reorganize my schedule for finals and next semester. Not a bad work out. Will push incline until it stops going up. I am having fun training like this..much less stress.

ATLAS64
12-02-12, 9:27 pm
I am so freaking sore it is stupid and there is a blister on my back from the bar lol. I may think about leg pressing for a few weeks to give my spine a break and to work on some mobility so I can do a perdy high bar squat haha.

Mizzarler
12-03-12, 5:29 pm
I am so freaking sore it is stupid and there is a blister on my back from the bar lol. I may think about leg pressing for a few weeks to give my spine a break and to work on some mobility so I can do a perdy high bar squat haha.

You and me both went a little to meathead last week lol we learned our lesson...not a bad bench sesh at all either man keep runnin the ladder and you'll see some growth with those rep pr's

G Diesel
12-03-12, 5:37 pm
I am so freaking sore it is stupid and there is a blister on my back from the bar lol. I may think about leg pressing for a few weeks to give my spine a break and to work on some mobility so I can do a perdy high bar squat haha.


You and me both went a little to meathead last week lol we learned our lesson...not a bad bench sesh at all either man keep runnin the ladder and you'll see some growth with those rep pr's

Shit sounds rugged and raw in here. Keep killing it fellas.

Peace, G

ATLAS64
12-03-12, 11:34 pm
You and me both went a little to meathead last week lol we learned our lesson...not a bad bench sesh at all either man keep runnin the ladder and you'll see some growth with those rep pr's

No doubt. The blister on my back from squatting opened up last night when I was sleeping. It was pretty gross and awesome.



Shit sounds rugged and raw in here. Keep killing it fellas.

Peace, G

Thank you sir!

ATLAS64
12-03-12, 11:38 pm
30 Minutes Steady State
6.0 incline at 3.1 mph

Legs are stupid sore still...but I am glad I attempted something like that. It is not often you get three guys in the same gym who are willing to try and do 10 sets of 10 reps and actually "will" each other through each rep and each set. Funny thing is we all collapsed on the exact same set...probably 2-3 more than we should have even gotten in the first place but encouragement and sheer determination got us close to the goal. My next goal is going to be squatting 405x10 with no belt...give me six months...

ATLAS64
12-07-12, 1:13 am
Incline
bar x10 x8
95x8
135x5
185x3
225x2
250x1
210x8 (eaaasy)-->goal is to push this to 12+ over the next 5-6 weeks

Clean and Strict Press (these are fun)
95x12
115x10
135x6


Superset:
Pull-Ups
4x5
Pushdowns 4x12

Side Laterals
20lbs x 20 reps
25lbs x 15 reps

Hills x 12

DONE

Body Weight: 195lbs

T o m m Y
12-07-12, 1:19 am
niCe

Mizzarler
12-07-12, 5:52 pm
YOu should get 225 for 12-15 in 6 weeks man good job...that warm up looks familiar....hmmm

ATLAS64
12-08-12, 5:19 pm
YOu should get 225 for 12-15 in 6 weeks man good job...that warm up looks familiar....hmmm

Haha damn right

ATLAS64
12-08-12, 5:23 pm
Front Squat
Bar x10
95x8
135x5
185x5
225x3
265x2
225x8(easy)
205x8

RDL
Warm-up
240x10

Hillsx9

DONE
very sore from last week but next week will be better 225x10+ will go.

ATLAS64
12-17-12, 12:58 pm
Friday

Squat
295x10
335x10

GHR Raise
3x12

Hills

DONE

Sunday

DB Rows
90x15
90x15
100x10
85x12

Pulldowns
5x10

Preacher Curls
5x10

DONE