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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #521
    Join Date
    Oct 2012
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    • starting strength seminar april 2024
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    4/18 BW: 272

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    320x5x3 -2, 3, 4 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x1
    215x8x3 - 10, 4, 5 minute splits

    Chinz:
    BWx1
    BWx3x6 - 5, 1.5, 1.5, 1.5, 1.5, 1.5 minute splits

    Another two nights with 5.5 hrs of sleep. Thinking about going to a one on two off lifting schedule. Would make for better recovery, but then my heavy day will be out of sync with my days off.
    Last edited by Str8shutr; 04-18-2017 at 04:13 AM.

  2. #522
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    Oct 2012
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    Stupid 24 hr lock on edits. I like the older way better, when you could edit anytime....

    Grrr, damn kids, get off my lawn!
    Last edited by Str8shutr; 04-20-2017 at 05:57 AM.

  3. #523
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    Oct 2012
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    4/20 BW: 270

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x3 - 3 minute split
    375x3x4 - 7, 5, 5, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x3 - 36 minute splits w/ wrist wraps
    255x5x4 - 5, 5, 6, 7 minute splits

    Curlz:
    Dowelx5
    45x3
    80x8x3 - 5, 1.5, 1.5 minute splits

    SQ PR!
    Last edited by Str8shutr; 04-20-2017 at 05:40 PM.

  4. #524
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    Oct 2012
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    4/22 BW: 275

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    275x5x2 - 1, 2 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    165x5x3 - 16, 5, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    365x1
    420x2.999 - 15 minute split
    380x3 - 5 minute split

    Damn boy that 420 DL last rep was soooooo close to lockout. To be honest tho I think I missed it right at the top. Repeat 420 on next heavy DL day. Still pretty sure that's a rep PR though.

    Fairly funny: when I got into the gym a big bro was occupying both the quarter squat rack and the power rack, set up to do supa-sets of rows. I told him I needed one rack or the other, didn't care which, his choice. So we settled that, and he kept rowing and then switched to shrugs. He loads the bar with 395 and does a couple sets of 8 with decent ROM. When he goes to unload, he took ALL the plates off one side first, so of course the other side and the bar do a 90 and crash to the floor. I think he was just a little embarrassed.
    Last edited by Str8shutr; 04-22-2017 at 07:24 PM.

  5. #525
    Join Date
    Oct 2012
    Posts
    2,109

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    4/24 BW: 273

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    295x1
    325x5x3 - 2, 3, 4 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    220x8x3 - 14, 4, 5 minute splits

    Chinz:
    BWx1
    BWx3x7 - 7, 1, 1, 1, 1, 1, 1 minute splits
    Last edited by Str8shutr; 04-24-2017 at 03:45 PM.

  6. #526
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    Oct 2012
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    4/27 BW: 272

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    305x1
    345x1
    380x3x5 - 22, 4, 4, 4, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x3 - 34 minute split w/ wrist wraps
    255x5x4 - 6, 6, 6, 6 minute splits

    Curlz:
    Dowelx5
    45x3
    80x8x3 - 7, 1.5, 1.5 minute splits

    Think I figured out why my left shoulder has been sore. I'm carrying it tighter than needed on SQs, almost to the point where I'm "trying" to press the bar. Made a concious decision to relax shoulders today, while maintaining tightness in upper back, and seemed to help.
    Last edited by Str8shutr; 04-27-2017 at 11:31 AM.

  7. #527
    Join Date
    Oct 2012
    Posts
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    4/29 BW: 273

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x8x2 - 2, 2 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    130x1
    145x1
    160x5x3 - 16, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    365x1
    335x5x3 - 15, 4, 4 minute splits
    Last edited by Str8shutr; 04-29-2017 at 05:17 AM.

  8. #528
    Join Date
    Oct 2012
    Posts
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    5/1 BW: 273

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    295x1
    325x5x3 - 2, 3, 4 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    225x8x2 - 14, 3 minute splits
    225x7 - 6 minute split

    Chinz:
    BWx1
    BWx3x7 - 4, 1, 1, 1, 1, 1, 1 minute splits

    Have an order in for a new belt from General Leathercraft. 4" 13mm single prong. Asked for custom hole dimensions, as what I wanted fell in between their L and XL sizes. Selected the dyed leather in black, with red suede inside and red stitching, and a black buckle.
    Last edited by Str8shutr; 05-01-2017 at 04:09 AM.

  9. #529
    Join Date
    Oct 2012
    Posts
    2,109

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    5/4 273

    B:
    45x25x3

    So last time I worked out I failed my last set of CGBP rather spectacularly. I was at the gym at work, using a regular bench, with no safeties and no spotter. I gassed out on the last rep of 225x8x3. Almost had lockout but couldn't get it. I didn't want to move the bar over my neck to attempt to hit the lower safeties, so I hollered "fuuuckk" as it was coming down and set it on my lower chest. Luckily two coworkers were there before I had to dump the bar to the side, and they reracked for me. So either at that point or while I was doing Chinz I tore something in my lower right ribs. I didn't even feel it at the time, but the next day it was sore as shit. It got worse the next day. Finally I had a day off and I went to a doctor to get an X-ray. Nothing broken, so start Starr protocol. I think it was a muscle belly tear because I do have some bruising visible right where it was sore.
    Last edited by Str8shutr; 05-05-2017 at 05:31 PM.

  10. #530
    Join Date
    Oct 2012
    Posts
    2,109

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    starting strength coach development program
    5/5 BW: 273

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    340x3x3 - 4, 4, 4 minute splits

    BP:
    45x25 - 4 minute split
    55x25 - 4 minute split
    65x25 - 4 minute split
    Last edited by Str8shutr; 05-05-2017 at 09:05 AM.

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