Going the Atlas way

[jan]

On November 6th, I started Lesson 1 from the Atlas course. I intend to follow it through to completion (lesson 12). I must say I feel very good just doing the Atlas course. I must confess that high volume calistenics like G.U.T.S. are, at this moment, not really my cup of tea. Later perhaps.
Since this is a new mode of training, I will re-take some of the post I put up in this section, just for the sake of completeness.

Sunday, November 6th 21:52 - 22:05
Liederman pu: 15
Diamond pu: 10
Maxick pu: 6
Military pu: 5
APU I: 6

total 42 pu

Eagle flex I: 12 - 8
Rope pull down: 6 - 4
Pull apart, up and over: 5 - 2
Bull elk flex I: 10
C'mon at ya! 4

Tuesday, November 8th a.m.
Military pu: 15
Eagle flex I: 10
Rope pull down: 10
Pull apart, up & over: 10
Bull elk flex I: 10
Barrel squeeze: 10
C'mon at ya! 10

Thursday, November 10th a.m.
M7: 10 reps

Friday, November 11th 21:56 - 22:29
APU I: 20 - 5 (25)
ASU: 10 - 12 - 14 - 9 - 5 (50)
TBS: 25 - 30 - 40 - 30 - 25 (150)
ASU: 10 - 12 - 14 - 9 - 5 (50)
APU I: 5 - 6 - 7 - 4 - 3 (25)

Eagle flex I: 12 - 9
Rope pull down: 7 - 4
Pull apart, up & over: 6 - 4
Barrel squeeze: 7 - 5
Barrel squeeze + C'mon at ya! 3

Saturday, November 12th a.m.
Five Tibetans: 3 reps
TBS: 9 reps

Sunday, November 13th 21:57 - 22:38
APU I: 10 - 16 (26)
ASU: 10 - 12 - 14 - 10 - 7 (53)
TBS: 28 - 31 - 34 - 31 - 28 (152)
ASU: 9 - 11 - 13 - 11 - 9 (53)
APU I: 5 - 6 - 7 - 6 - 5 (29)

Eagle flex I: 13 - 6
Rope pull down: 7 - 4
Pull apart, up & over: 5 - 4
Barrel squeeze + C'mon at ya! 5 - 2

[jan]

Monday, November 14th a.m.
Push up fingers pointing 90° from body: 15
Eagle flex I: 10
Rope pull down: 10
Pull apart, up & over: 10
Bull elk flex I: 2 x 5
Barrel squeeze: 10
Shoulder roll: 10

Wednesday, November 16th a.m.
TBPU: 15
Eagle Flex I: 10
Rope pull down: 10
Pull apart, up & over: 10
Bull elk flex I: 10
M7: 10

p.m.Military pu: 15
Eagle flex 6 x 6 reps low - medium - high - very high - medium - low tension
Rope pull down 6 x 6 reps, tension as above

Thursday, November 17th a.m.
Wide pu: 16
Eagle flex I: 2 x 6 reps (low - medium tension)
Rope pull down: 2 x 6
Pull apart, up & over: 2 x 6
Bull elk flex : 2 x 6
Barrel squeeze: 2 x 6
C'mon at ya! 2 x 6
Standard military pu: 16

Friday, November 18th p.m.
APU I: 6 - 7 - 8 - 7 - 6 (34)
ASU: 10 - 12 - 14 - 12 - 10 (58)
TBS: 31 - 34 - 37 - 21 (123)

Sunday, November 20th 22:06 - 22:24
Military pu: 20
Eagle flex I: 15
Diamond pu: 10
Rope pull down: 11 - 4
Military pu: 10
Pull apart, up & over: 8 - 7
Diamond pu: 11
Liederman chest press: 10 - 5
Military pu: 7
Barrel squeeze: 15
Diamond pu: 5
Side bend on chair: 2 x 15
Lying knee pull-up: 7 - 2
Front knee touch: 2 x 10

total pu: 63

[jan]

Monday, November 21st a.m.
TBPU: 15
TBS: 13
M7: 10
Atlas biceps flex & press: 6
Side bend: 2 x 5
Knee pull up: 2 x 3
Front toe touch: 2 x 5

Tuesday, November 22nd a.m.
M7: 15 reps
Atlas biceps flex & press: 8
Press down & pull overhead: 6
TBPU: 17
TBS: 34
Bridge

Wednesday, November 23rd
No training today, I felt extremely tired. Went to bed at 10:15p.m.

Thursday, November 24th a.m. Felt better this morning
M7: 12
Atlas biceps flex & press: 6
TBPU: 18
TBS: 16

p.m.APU I: 15 - 15 - 10 - 10 (50)
Eagle flex I: 15 - 7
Rope pull down: 7 - 5
Pull apart, up & over: 6 - 4
Liederman chest press: 3
Intercostal isolation: 2 x 5

Friday, November 25th a.m.
Joint & mobility exercises: 7 reps
TBPU: 19
TBS: 38

[jan]

Monday, November 28th a.m.
TBPU: 16
TBS: 32
Atlas lesson 1: 10 reps

Tuesday, November 29th a.m.
TBPU: 17
TBS: 16
Atlas biceps flex and press: 10
Neck exercises: 5

p.m. 21:58 - 22:19
APU I: 23 strict form (max), followed by: 7 - 8 - 9 - 10 - 11 - 12 - 11 - 10 - 9 - 8 - 7 (=102 APU I)
Eagle flex I: 15 - 7
Rope pull down: 11 - 8
Pull apart, up and over: 11 - 6
Intercostal upper body bend: 12 - 7

Wednesday, November 30th a.m.
TBPU at high tension (like the big cats :) ): 2
Atlas biceps flex and press: 5

Thursday morning I left for Rohatsu at Kanshoji monastery in France. Hardly any training during the coming week.

[MikeNY]

Many of us admire the Atlas Course and it's ease of use and it remains the Gold Standard. It might be old and not as up to date but it still works.

[jan]

It sure does :). As a former gymnast, I was never into high reps calistenics, although i must say that in my jiu-jitsu days 100 push ups were no big deal.

Here's last week's training program:

Tuesday, December 13th a.m.
M7: 3 reps high tgension
Atlas biceps flex & press: 3 reps high tension
Dead lift & press down: 3 reps high tension

p.m. 18:28 - 19:00
APU I: 17
Eagle flex I: 15 - 6
APU I: 10
rope pull down: 7 - 4
Pull apart, up & over: 6 - 4
Bull elk flex I: 6 - 3
Atlas leg raise: 6
ASU: 7
Leg spread: 3
L-sit on floor: 3
Side bends & circles: 4.
Chair bridge: 6
Ab taping: 1
Good morning exercise: 3
Upper body twist: 4 (seated)
Neck flex forward and backward: 5
Back tapping 1: 3
Back tapping 2: 2
Upper body twist standing: 4
Forward and backward bend: 5
Upper body bend standing arms aloft: 2
Neck exercise forward: 5
Neck exercise backward: 6
Neck exercise sideways: 4
Neck exercise lateral side: 4
Neck roll: 1 each way
Facial exercises

Wednesday, December 14th a.m.
M7: 3 reps high tgension
Atlas biceps flex & press: 3 reps high tension
Dead lift & press down: 3 reps high tension

[U]p.m.[/U
APU I: 5 - 10 - 15 - 10 - 5
Eagle flex I: 17
Gorilla flex I: 11
Bear flex I: 11
Bull elk flex I: 5
C'mon at ya!: 4
Atlas leg raise: 7
ASU: 7
Shark flex I: 3
L-sit on floor: 3
Side bends & circles: 5 each way
Chair bridge: 7
Ab tapping: 3
Good morning exercise: 4
Eel flex I: 5
Eel flex II: 4
Back tapping 1: 4
Back tapping 2: 2
Alligator flex I: 3
Alligator flex II: 7
Bull flex I: 6
Bull flex II: 7
Bull flex III: 8
Giraffe flex I: 7
Giraffe flex II: 1
Facial exercises

Thursday, December 15th a.m.
Atlas biceps press & flex: 4
M7: 4
Dead lift & press down: 4

Friday, December 16th a.m.
Atlas biceps press & flex: 4
M7: 4
Dead lift & press down: 4

Saturday, December 17th a.m.
Atlas biceps press & flex: 4
M7: 4
Dead lift & press down: 4

[jan]

Monday, December 19th a.m.
Atlas biceps flex & press: 5
M7: 5
Dead lift & press down: 5
TBPU: 5
TBS: 10

Tuesday, December 20th a.m.
see Monday

Wednesday, December 21st a.m.
Atlas biceps flex & press: 5
M7: 5
Dead lift & press down: 5
TBPU: 5
ASU: 10
TBS: 30
ASU: 10
TBPU: 5

Felt great afterwards!

Thursday, December 22nd a.m.
Atlas biceps flex & press: 6
M7: 6
Dead lift & press down: 6
TBPU: 6
ASU: 12
TBS: 36
ASU: 12
TBPU: 6

Friday, December 23rd a.m.
TBPU: 6
ASU: 12
TBS: 36
ASU: 12
TBPU: 6

Saturday, December 24th a.m.
APU I: 6
ASU: 12
TBS: 36
ASU: 12
APU I: 6

Sunday, December 25th 21:40 - 22:06
APU I: 7
ASU: 14
TBS: 42
ASU: 14
APU I: 7
Eagle flex I: 18
Gorilla flex I: 12
Bear flex I: 6
Bull elk flex I: 12
C'mon at ya: 5
Atlas leg raise: 8
Shark flex I: 4
L-sit on floor: 4
Shark flex II & circles: 6 each way
Chair bridge: 6
Ab tapping: 4
Good morning exercise: 4
Eel flex I: 6
Eel flex II: 6
Back tapping 1 & 2: 5 & 3
Alligator flex I: 4
Alligator flex II: 8
Eel flex III: 4
Bull flex I: 7
Bull flex II: 8
Bull flex III: 10
Giraffe flex I: 8
Giraffe flex II: 4
Facial exercises

[jan]

Wednesday, December 28th a.m.
TBPU: 7
ABS: 14

p.m. 22:13 - 22:17
APU I: 7
ASU: 14
TBS: 28
ASU: 14
APU I: 7

Thursday, December 29th a.m.
TBPU: 7
Sumo squat: 14

p.m. 22:14 - 22:21
ASU I: 7
ASU: 14
TBS: 28
ASU: 14
APU I: 7
Milo: 8 / 4

[jan]

Tuesday, January 3rd 2012 22:16 - 22:28
APU I: 8
ASU: 16
TBS: 32
ASU: 16
APU I: 8
Eagle flex I: 15
Bear flex I: 10
Gorilla flex I: 10
Bull elk flex I: 10
Full range pectoral contract: 10
C'mon at ya! 5

Thursday, January 5th 2012 22:08 - 22:21
APU I: 8
ASU: 16
TBS: 32
ASU: 16
APU I: 8
Milo: 9 / 4
Eagle flex I: 15
Bear flex I: 10
Gorilla flex I: 10
Bull elk flex I: 10
Full range pectoral contract: 10
C'mon at ya! (medium, high and low position): 6 (2 in each position)