AtlasLifts

I do my own plans. I've done quite a few of the basic and involved plans before and have learned what helps me, and what I enjoy. I'm willing to sacrifice a few pounds for being able to make it fun and do things I like, while avoiding some things I can't stand! That being said I am within 5% of bench, hit my deadlift goal, and about 10% left on squat. So I know what I need to focus on firmly for the next few weeks.

Thank you for the perspective and how it helps you. I'm thinking of those and my goals and options

All right, second challenge for me. First was ok, not sure what I gained from posting vs just doing it on my own but I'm going to hope it helps me be more accountable. Goal for this 4 weeks is be stronger. That's it. Focus is on the big 3 Deadlift - hit 500 single last week, so shooting for 515. Bench - 315. Got 305 pretty easy last week so I think this is almost done. Squats - goal is 375. 355 was a grind two weeks ago so small steps to not screw my form over. Diet has been better except holidays but those don't count! Sleep - let's just not talk about sleep. I'll do that someday I'm sure.

Last week was pretty good. Gym x4 with both squats and deads getting done. Weights pretty good, not phenomenal but I'll take it. Sleep was crap, really need to put the book down and turn of the light. Keep missing the sweet spot to go to sleep then can't wake up to gym in the am. Diet on point, significantly better. Truly not sure what updates are supposed to look like here. Looking around I see lots of gifs, pics, memes, etc. I'm not that kind of guy just looking for some accountability and fitness friends. I'm thinking of trying another challenge though, at least it keeps myself on track to do some of the work!

Sounds like a great week of workouts! Maybe too much lol. Thanks for the book recommendation

Congrats on an awesome week!

Furthermore! That part cracked me up. Glad you survived contentious coworker.

Update! So last week went really well. Had some things go down which put me on working the weekend but it was short so I was done with work and at the gym by 9am both days. Diet - back to meal prep, no more hospital cafeteria. Rice, ground beef, chicken, protein shakes, and protein bars. Done with eggs and bacon for breakfast also. Protein powder ftw. Gym- deadlifting went for heavy triples at 415, 4 sets one shy of goal. Next time! Squats- got feisty and pushed for heavy singles, got up to 365 with good form and depth then dropped to paused 225 for 5s. Bench - 275x5x3 moving up to sets of 5 this week. Shoulders - great pump and felt good Arms - did a bro day. Bro day was.. Bro. Sleep - more shit than usual. Can't win at everything. On to the week! Today took a rest day since I gym'd 4 in a row. Deads and back tomorrow! Oh, and cute bodybuilder chick complimented my abs and traps so I'll hang onto that compliment for a few years until I get another one

So last week not bad. Didn't get in gym over weekend due to work but back at it today. Did squat twice last week, chest, arms, back as well. Diet is crap so that's the focus. Shooting for a 455lb DL today, starting the return to strong! I'll try to get video. Goal is 500 by New Year's.

I forgot! In between golf and gym I moved a ton of furniture. Piano, refrigerator, desks/cupboards. Awkward and sweaty but decent workout.

Brief update: Golf was good/bad - had fun, played like crap. Golf is hard. Gym wise took the weekend off. Got legs - squats yesterday, though went light for volume. I paid for that later walking around doing trick or treat. Not sore, just legs didn't work. D'oh. Today slept in since stayed up too late with minions and their candy. Meeting this afternoon then teaching a course so no time for gym. Hoping to get 2/3 days in the am the rest of the week and one weekend day. I'll do an update later in the week with numbers/weights if I can.

Well it's been slightly less than a week so thought I would give an update. Goals in process - Gymx2 so far, so not there yet but hopeful to get there tomorrow and Saturday. Squats: Success, some heavy volume and good soreness the next few days. 315 3x3, goal 5x3 next week. Bench: Great progress, had a solid session of 275x5x3 . Next week 290 3x3 Deads: Saturday's plan Sleep has been a struggle, lots of phone calls (work stuff) that couldn't be avoided. On call again tonight so meh sleep expected. For fun - golf events next two days that I'm really looking forward to. Going to be cold but good groups so hopefully a lot of fun! Diet - outside a few gummy bears I've done pretty well. Not measuring but watching. Overall not a great start. Need more consistency in gym, and to go to sleep/get up better. Work in progress.

Woohoo squat day! Looks like challenge is going well so far!

All the heavy things! Thank

Thanks! Hard at work

Thanks! Change happens, how do I adjust and overcome is the part I can control. Hard lesson learned.

Thank you! Looking forward to it

My first challenge! New to the site but not the gym. Used to be much more fit, better routine. Trying to find my way back there after a rough summer. I love lifting, and it's my main stress relief so I want/need to get back into my routine. The only time I can consistently hit the gym is 5am, which I've been able to routinely do for about 6y until this past summer. Change in schedule and family situation led to less sleep thus less fun. Time to get back at it! Current stats: 6'5" 216lb this morning Goal: Frequency - 4 days per week gym at 5am. Lifts- legs (squats weekly) chest, back weekly. Alternate shoulders and arms unless I can get in a 5th time a week. Strength - get back to 300/400/500 Currently about 275/300/475. So not terrible increase but by the end of challenge want to be at or at least close. Squats have always been weakest so pushing those is a must Sleep - bed by 1030 nightly with the light off. Less phone before bed, pick up the book - you sleep better with a book not the phone before bed. Diet - not going to count macros or calories, but I need more protein. Add meat/cheese snacks instead of carbs. Less night time snacks. I'll update here weekly as to successes, obstacles, and programming. After the challenge I'll look at rest periods and deloading but first 5 weeks will be loading phase. Hope some of you follow along for accountability and to cheer me on. My first challenge so hoping to meet some new supportive people to experience this journey in the gym together!

Thank you! I had some, but not great balance. Schedule got away from me and that is when I fell apart, but I certainly need to be better with program.

Thanks for the welcome! I've been thinking of challenge options and reading through them to get a feel for the community. Heres to a first good challenge!

Hey everyone. I'm new here, just signed up today. Not new to fitness but I've taken a few months off and am struggling to get back into routine and form. Need some accountability and a supportive group to help me out. Word on the street is this is the place! I used to be a 5-6 time a week weightlifter. Got in pretty damn good shape, then as usual life happened. Routine changed, diet disappeared, and gym time suffered. So I'm heading back into it. I haven't been fully MIA, maybe 1-2/week, but I'm not a fan of how I look or feel so this is my new starting point. Atlas was a nickname given to me by a few different people at a few different points in my life, but it's how I generally handle things. Put it all on my shoulders and carry the load for everyone. I am hoping to learn a little bit of not doing that as well. Hoping to meet some great like minded people, support each other, and kick our respective goals in the teeth.