Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 101

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1001
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    3/16 BW: 304

    At Titus

    Going to the Darkside

    SBSQs:
    BWx5
    70x5
    120x3
    160x2
    210x1
    270x6 - 14 minute split
    230x10 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    295x5.5 - 18 minute split
    255x8- 4 minute split

    BBRows:
    135x5
    225x2
    325x6 - 6 minute split
    255x12 - 3 minute split

    Seated DB Shoulder Press:
    35sx5
    50sx12 - 5 minute split
    40sx15 - 3 minute split

    V-Grip Pulldowns:
    70x5
    110x3
    145x15 - 4minute split
    Forgot

    LTE w/ EZGrip:
    95x12 - 5 minute split
    85x15 - 3 minute split

    Seated DB Curl:
    15sx5
    35sx12 - 3 minute split
    25sx15 - 2 minute split

    Missed a rep at 295 B. Repeat weight.

    325 too heavy for Rows. Back off some.

  2. #1002
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    Oct 2012
    Posts
    1,636

    Default

    3/16 BW: 302

    At work

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    340x1
    375x6 - 14 minute split
    325x9 - 5 minute split

    SLDL:
    135x3
    225x2
    315x1
    365x5 - 7 minute split
    315x8 - 3 minute split

    Hack SQ:
    155x15

    Lying Leg Curls:
    80x10 - 4 minute split
    65x16 - 2 minute split (slow eccentric)

    Standing Calf Raise:
    140x15, 9, 6 - 4, .5, .5 minute splits

    Sit-ups:
    14 - 5 minute split (same notch)

    Super Incline Press:
    50x5x2
    90x3
    140x1
    180x1
    230x8
    180x11
    Last edited by Str8shutr; 03-18-2020 at 09:52 PM.

  3. #1003
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    3/20 BW: 301

    Going to the Darkside

    At Work

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x5
    360x3
    450x2
    540x6 - 14 minute split
    450x12 - 3 minute split

    Incline Bench:
    45x10
    95x5x2
    135x3
    165x1
    200x9 - 10 minute split
    170x12 - 2 minute split

    Chins:
    2, 5, 5, 4.5, 4 - 6, 2, 2, 2, 2 minute split

    Triceps Pressdowns:
    55x5
    100x3
    100x10 - 5 minute split
    85x15 - 1 minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    55x6
    100x4
    140x2
    160x12 - 6 minute split
    140x15 - 1 minute split

    DB Side Delt Raises:
    10x8
    20x10 - 2 minute split
    10x16 - 1 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    405x10, 6, 4 - 3, .5, .5 minute splits
    Last edited by Str8shutr; 03-20-2020 at 03:39 PM.

  4. #1004
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    3/24 BW: 301

    In the Garage

    Going to the Darkside

    HiBSQs:
    BWx5
    45x5
    95x3
    135x2
    185x1
    225x1
    265x6 - 15 minute split
    225x10 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x6 - 24 minute split
    250x10 - 5 minute split

    BBRows:
    135x5
    225x2
    285x8 - 22 minute split
    250x12 - 3 minute split

    OHP:
    45x5
    75x3
    95x2
    115x1
    135x9 - 14 minute split
    115x11 - 4 minute split

    LTE w/ EZGrip:
    100x7 - 12 minute split
    75x15 - 3 minute split

    Standing DB Curl:
    20sx5
    30sx15 - 3 minute split
    20sx20 - 2 minute split
    Last edited by Str8shutr; 03-24-2020 at 06:17 PM.

  5. #1005
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    3/26 BW: 302

    At work

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    380x6 - 21 minute split
    330x9 - 6 minute split

    SLDL:
    135x3
    225x2
    315x1
    365x6 - 10 minute split
    315x9 - 4 minute split

    Hack SQ:
    185x15

    Lying Leg Curls:
    95x10 - 4 minute split
    80x18 - 2minute split (first 10 w/ slow eccentric)

    Standing Calf Raise:
    150x16, 9, 6 - 4, .5, .5 minute splits

    Sit-ups:
    15 - 4 minute split (same notch)

    Super Incline Press:
    50x8
    90x5
    140x1
    180x1
    240x9
    190x13
    Last edited by Str8shutr; 03-26-2020 at 05:38 AM.

  6. #1006
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    3/28 BW: 305

    Going to the Darkside

    At Work

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x5
    360x3
    450x2
    540x1
    630x6 - 12 minute split
    540x12 - 4 minute split

    Incline Bench:
    45x10
    95x5x2
    135x3
    165x1
    205x8 - 12 minute split
    180x11 - 3 minute split

    Chins:
    2, 5, 5, 5, 4 - 3, 2, 2, 2, 2 minute split

    Triceps Pressdowns:
    55x5
    110x11 - 4 minute split
    90x12 - 2 minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    55x6
    100x4
    140x3
    180x12 - 5 minute split
    160x16 - 2 minute split

    DB Side Delt Raises:
    10x5
    20x10 - 2 minute split
    10x17 - 1 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    405x11, 7, 5 - 3, .5, .5 minute splits

    Need to drop the weight some on Triceps Pressdowns.
    Last edited by Str8shutr; 03-28-2020 at 04:43 AM.

  7. #1007
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    4/1 BW: 304

    In the Garage

    Going to the Darkside

    HiBSQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x6 - 14 minute split
    235x10 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    290x6 - 28 minute split
    250x10 - 4 minute split

    BBRows:
    135x5
    225x2
    275x9 - 9 minute split
    225x12 - 6 minute split

    OHP:
    45x5
    75x3
    95x2
    115x1
    135x10 - 13 minute split
    105x12 - 4 minute split

    LTE w/ EZGrip:
    90x12 - 6 minute split
    65x15 - 4 minute split

    Standing DB Curl:
    20sx5
    30sx16 - 5 minute split
    25sx20- 2 minute split
    Last edited by Str8shutr; 04-01-2020 at 09:09 AM.

  8. #1008
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    4/4 BW: 302

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x6 - 12 minute split
    275x9 - 3.5 minute split

    SLDL:
    135x3
    225x2
    315x6 - 12 minute split
    275x9 - 4 minute split

    HiBSQ:
    135x15 - 10 minute split

    Standing Calf Raise (w/BB in power rack):
    135x13, 9, 8 - 10, .5, .5 minute splits

    Hanging Knee Raises:
    13 - 3 minute split

    CGBP:
    45x5
    95x5
    135x3
    185x2
    225x10 - 14 minute split
    185x13 - 5 minute split

    Going light this week because we are in the midst of our outage at work.
    Last edited by Str8shutr; 04-04-2020 at 06:28 PM.

  9. #1009
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    4/6 BW: 304

    In the Garage

    Going to the Darkside

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x6 - 24 minute split
    255x9 - 4 minute split

    BBRows:
    135x5
    225x2
    275x9 - 14 minute split
    225x12 - 2 minute split

    OHP:
    45x5
    75x3
    95x2
    115x1
    140x9 - 24 minute split
    110x12 - 5 minute split

    LTE w/ EZGrip:
    95x12 - 7 minute split
    70x15 - 3 minute split

    Standing DB Curl:
    15x8
    30x16 - 3 minute split
    25x20 - 1 minute split
    20x16 - 1 minute split
    Last edited by Str8shutr; 04-06-2020 at 01:49 PM.

  10. #1010
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    starting strength coach development program
    4/9 BW: 302

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x6 - 20 minute split
    315x9 - 6 minute split

    SLDL:
    135x3
    225x2
    315x1
    365x2 - 24 minute split
    315x6 - 5 minute split
    275x9 - 6 minute split

    Standing Calf Raise (w/BB in power rack):
    135x14, 8, 8 - 10, .5, .5 minute splits

    Hanging Knee Raises:
    15 - 3 minute split

    CGBP:
    45x5
    95x5
    135x3
    185x2
    225x1
    245x9 - 19 minute split
    205x12 - 6 minute split
    Last edited by Str8shutr; 04-09-2020 at 08:24 AM.

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