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Old 05-11-2011, 10:23 AM   #1
Justin Shaw
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Mini-Atlas's Workout Log

Fired up. I've been spending the past couple of months pretty solid garage gym in order (thanks craigslist and Rogue Fitness), eating right (80% paleo + beer), learning a lot thanks to the board and a buddy of mine, and now I think I'm ready to fully commit.

A little history and then I'll jump right in...played college hockey until 2005, gave up working out until I signed up with fellow CF'er Greg Light for the Detroit Marathon in 08', gladly finished that in decent time (3:48) and then again gave up working out. Since been going on the occassional run, did 6 days on p90x and decided that's not what I wanted. I'm starting on this journey because OLY lifting is rather new to me, it's a new challenge, and I'm excited that there isn't a "finish line." I also want to be a good example for my 17 month year old boy, who already loves to do squats and pushups like his daddy.

29 years old
5'11"
202 lbs

Few PR's I can note: Back Squat 245, DL 345, Bench 205, 3 mile run 25:00, Press 165, Pull-ups 10
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Old 05-11-2011, 10:43 AM   #2
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/10/11

Only had time for a squat day

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
225 x 5
245 x 3

The following on the minute for 10 minutes:
3 x 155 (3 sets), 3 x 165 (3 sets), 3 x 185 (2 sets), 3 x 205 (2 sets)
note: felt really strong on this, even the 205 at the end.
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Old 05-11-2011, 11:34 AM   #3
Greg Light
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Re: Mini-Atlas's Workout Log

There he is!

Welcome to the boards. I'll let you know when the next Prowler day is.

With your starting point you're going to be a monster in no time. Good luck and stick with it.
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My Workout Log
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Old 05-11-2011, 07:59 PM   #4
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/11
Legs didn't get enough punishment yesterday so we worked on squat cleans. May regret this in a day or 2.

Squat hang cleans
5 x 95
5 x 115
5 x 135

Squat cleans
5 x 145
5 x 155
3 x 165 fail on last one

Finished with 7 minutes of Squat Clean 3 x 135 on the minute
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Old 05-14-2011, 12:29 PM   #5
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/14

Decided to get the benchmark Crossfit Total in today because I feel really fresh after taking the last 2 days off (softball and co-ed hockey, not qualifying workouts in my book) Results:

Squat: 235/255/275 and 265 were fails
Shoulder Press: 145/150/155
Dead Lift: 345/385 fail/365
Total: 775 really happy with that.

Did some work sets of DL since it was pretty much set up

275 x 5
295 x 5
305 x 5
315 x 5
325 x 5

10 minutes of bar pull ups and ring dips
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Old 05-15-2011, 06:13 PM   #6
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/15

Push press and Ring Pull Ups alternating. Usually I'd work in reverse order 5/4/3, don't know why I switched it up today

Push Press 135 x 3/4/5
Ring Pull Ups 3/4/5

PP 155 x 3/4/5
RPU 3/4/5

PP 165 x 3/4/5
RPU 3/4/5

Note that pull ups felt easier as Push Press weight went up

Toes to Bar
10/9/8/7/6/5/4/3/2/1

Plank 90/60/30 seconds with 90/60/30 sec break accordingly. Want to get this back to at least 120 seconds where I was last summer
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Old 05-16-2011, 05:53 PM   #7
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/16

Unexpected rest day. Just beat from the weekends workouts and not taking care of my self (aka, one too many beers) and being on my feet all day at work. Push my run back to tomorrow.
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Old 05-17-2011, 05:29 PM   #8
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/17
400 push ups at work (sets of 10/15/20 spread out over the day)
Back Squat
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
255 x 1
205 x 7
225 x 6
225 x 5

3 rounds for time of:
135 lb front squat x 7
1/4 mile run

(16:00)

note to self, 4 x back and forth to the Rowe house may be a bit longer than 1/4 mile, should really check that out. Then again, how can I beat my time if I change the distance?
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Old 05-18-2011, 06:26 PM   #9
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/18

midsection still killing me from the toes to bar, so I was limited on what I could do

Sumo DL
185 x 8 warmup
255 x 5
275 x 5
295 x 5
305 x 3
325 x 3
speed round of 225 x 10 minute break 225 x 10 minute break 225 x 10 ouch!

Back Row
135 x 8
145 x 6
145 x 10 (got angry)

Towel Grip Row
75 lbs of plates 3 rounds of 10 reps

***tried double unders tonight. did 2 in about 5 minutes of warmup work. couldn't string any together and got tired of cutting my shins on the cord
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Old 05-19-2011, 06:02 PM   #10
Justin Shaw
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Re: Mini-Atlas's Workout Log

5/19

Alternating Bench Press and WOD (weighted pull ups)

155 x 5 - 2 PU 15 lbs
185 x 5 - 2 PU 20 lbs
205 x 5 - 2 PU 25
215 x 3 - 2 PU 30
205 x 3 - 2 PU 35
205 x 3 - 2 PU 40
205 x 3 - 1 PU 45
2 PU 30
5 PU 20

3 sets of 10 ring push ups

Also worked on OH squat with 45 lb bar. Can only do it with an inch thick plate under both heals. Working on a fluid kipping pull up, DU's, BS #'s, improving shoulder flexiblity.
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