Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 100

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #991
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    Oct 2012
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    2/10 BW: 304

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    435x1
    475x1 - 26 minute splits
    455x2x2 - 6, 7 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    325x3 - 20 minute split
    305x3 - 3 minute split
    285x3x2 - 2, 1 minute splits
    Last edited by Str8shutr; 02-10-2020 at 06:34 AM.

  2. #992
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    Oct 2012
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    2/13 BW: 307

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x3x3 - 12, 2, 3 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    340x1 - 19 minute split
    285x3x2 - 3, 2 minute splits
    Last edited by Str8shutr; 02-13-2020 at 08:37 AM.

  3. #993
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    Oct 2012
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    2/19 BW: 303

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1 - 17 minute split
    365x2 - 3 minute split
    315x3 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    325x1 - 20 minute split
    285x2x3 - 3, 2, 3 minute splits
    Last edited by Str8shutr; 02-18-2020 at 05:02 PM.

  4. #994
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    Oct 2012
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    2/22 BW: 305

    SQs:
    215 (474) - 3 whites
    225 (496) - 3 whites [state record]
    235 (518) - 3 reds

    B:
    155 (341) - 3 whites
    165 (363) - 3 whites
    175 (385) - 3 reds

    DL:
    215 (474) - 3 whites
    230 (507) - 3 whites
    240 (529) - 3 whites [state record]

    And total, 1388, was a SC state record for USPA non-tested masters 308.
    Last edited by Str8shutr; 02-22-2020 at 10:31 PM.

  5. #995
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    Oct 2012
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    3/2 BW: 304

    Going to the Darkside

    SBSQs:
    BWx5
    70x5
    160x6
    210x5x2 - 9, 3 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x6 - 14 minute split
    245x9 - 3 minute split

    BBRows:
    135x5
    225x6 - 4 minute split
    185x12 - 3 minute split

    Seated DB Shoulder Press:
    35sx5
    45sx9 - 4 minute split
    35sx13 - 2 minute split

    V-Grip Pulldowns:
    55x5
    85x12 - 2 minute split
    85x20 - 2 minute split

    LTE w/ EZGrip:
    75x12 - 3 minute split
    55x15 - 2 minute split

    Seated DB Curl:
    15sx5
    30sx12 - 3 minute split
    25sx15 - 2 minute split
    Last edited by Str8shutr; 03-02-2020 at 08:37 PM.

  6. #996
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    Oct 2012
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    1,636

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    3/4 BW: 304

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5 - 13 minute split
    315x7 - 4 minute split

    SLDL:
    135x3
    225x2
    315x4 - 11 minute split
    275x7 - 3 minute split

    Hack SQ:
    135x12

    Lying Leg Curls:
    30x10 - 7 minute split
    30x15 - 2 minute split

    Standing Calf Raise:
    160x12, 7, 4 - 5, .5, .5 minute splits

    Sit-ups:
    12 - 2 minute split

    Super Incline Press:
    90x9
    180x10

  7. #997
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    Oct 2012
    Posts
    1,636

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    3/6 BW: 304

    Going to the Darkside

    Leg Press:
    90x10
    180x5
    270x3
    360x2
    450x6 - 11 minute split
    410x9 - 2 minute split

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x6 - 12 minute split
    155x10 - 2 minute split

    Chins:
    6, 5 - 3, 2 minute split

    Triceps Pressdowns:
    55x5
    100x9 - 6 minute split
    85x12 - 2 minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    55x5
    140x12 - 3 minute split
    120x15 - 2 minute split

    DB Side Delt Raises:
    5x8
    15x10 - 3 minute split
    10x15 - 2 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x10, 5, 5
    Last edited by Str8shutr; 03-06-2020 at 06:59 AM.

  8. #998
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    Oct 2012
    Posts
    1,636

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    3/10 BW: 304

    Going to the Darkside

    SBSQs:
    BWx5
    70x5
    120x3
    160x2
    210x1
    250x5 - 9 minute split
    210x9 - 2 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    285x6 - 14 minute split
    250x9 - 3 minute split

    BBRows:
    135x5
    225x2
    315x6 - 4 minute split
    250x12 - 3 minute split

    Seated DB Shoulder Press:
    35sx5
    50sx11 - 4 minute split
    40sx14 - 2 minute split

    V-Grip Pulldowns:
    70x5
    120x15 - 2 minute split
    120x20 - 2 minute split

    LTE w/ EZGrip:
    85x10 - 3 minute split
    55x15 - 3 minute split

    Seated DB Curl:
    15sx5
    30sx12 - 3 minute split
    20sx15 - 2 minute split
    Last edited by Str8shutr; 03-12-2020 at 10:47 AM.

  9. #999
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    Oct 2012
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    3/12 BW: 302

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x6 - 14 minute split
    315x9 - 4 minute split

    SLDL:
    135x3
    225x2
    315x5 - 7 minute split
    275x8 - 2 minute split

    Hack SQ:
    135x15

    Lying Leg Curls:
    50x10 - 9 minute split
    40x15 - 1 minute split

    Standing Calf Raise:
    160x12, 8, 7 - 4, .5, .5 minute splits

    Sit-ups:
    13 - 5 minute split (+up one notch)

    Super Incline Press:
    180x13
    140x14
    Last edited by Str8shutr; 03-12-2020 at 10:48 AM.

  10. #1000
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    Oct 2012
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    1,636

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    starting strength coach development program
    3/14 BW: 304

    At Titus

    Going to the Darkside

    Leg Press:
    90x10
    180x5
    270x3
    360x8 - 14 minute split
    310x12 - 2 minute split

    Incline Bench:
    45x10
    95x5x2
    135x3
    195x8 - 12 minute split
    165x13 - 3 minute split

    Chins:
    3, 4, 4, 4 - 6, 1, 1, 1 minute splits

    Triceps Pressdowns:
    55x5
    100x5
    160x10 - 6 minute split
    130x12 - 2 minute split

    Supported Chest Row (wide grip):
    50x5
    90x10 - 3 minute split
    90x15 - 2 minute split

    DB Side Delt Raises:
    10x5
    20x10 - 3 minute split
    15x15 - 2 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    405x3
    315x10, 5, 5
    Last edited by Str8shutr; 03-14-2020 at 10:00 AM.

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