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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1011
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    4/11 BW: 303

    In the Garage

    Going to the Darkside

    HiBSQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x6 - 11 minute split
    235x9 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    300x6 - 23 minute split
    260x9 - 5 minute split

    DBRows:
    35x5
    70x12 - 5 minute split
    50x18 - 2 minute split

    OHP:
    45x5
    75x3
    95x2
    115x1
    140x9 - 7 minute split
    110x10 - 3 minute split

    Standing DB Curl:
    15x8
    30x16 - 3 minute split
    25x16 - 1 minute split
    20x16 - 1 minute split
    Last edited by Str8shutr; 04-11-2020 at 02:35 AM.

  2. #1012
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    4/18 BW: 303

    In the Garage

    Going to the Darkside

    HiBSQ:
    BWx5
    45x5
    135x5
    185x3
    225x6 - 12 minute split
    185x9 - 3 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x6 - 16 minute split
    225x9 - 3 minute split

    DBRows:
    35x5
    60x16 - 5 minute split
    45x20 - 2 minute split

    OHP:
    45x5
    75x3
    95x2
    115x1
    125x9 - 21 minute split
    105x12 - 3 minute split

    Standing DB Curl:
    15x8
    30x12 - 3 minute split
    25x15 - 1 minute split
    20x15 - 1 minute split
    Last edited by Str8shutr; 04-18-2020 at 01:52 PM.

  3. #1013
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    4/21 BW: 302

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x6 - 15 minute split
    295x9 - 6 minute split

    SLDL:
    135x3
    225x2
    315x6 - 14 minute split
    275x9 - 6 minute split

    CGBP:
    45x5
    95x5
    135x3
    185x2
    225x9 - 17 minute split
    185x12 - 5 minute split

    Standing DB Curl:
    20x5
    50x6
    45x6
    30x12
    Last edited by Str8shutr; 04-21-2020 at 02:00 PM.

  4. #1014
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    4/24 BW: 303

    In the Garage

    Going to the Darkside

    HiBSQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    255x6 - 12 minute split
    225x9 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x6 - 25 minute split
    235x11 - 5 minute split

    DBRows:
    35x5
    60x17 - 6 minute split
    45x20 - 3 minute split

    OHP:
    45x5
    75x3
    95x2
    115x1
    135x9 - 13 minute split
    115x11 - 4 minute split

    Standing DB Curl:
    15x8
    30x12 - 5 minute split
    25x15 - 2 minute split
    20x15 - 2 minute split
    Last edited by Str8shutr; 04-24-2020 at 08:55 AM.

  5. #1015
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    4/27 BW: 304

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x6 - 14 minute split
    315x9 - 8 minute split

    SLDL:
    135x3
    225x2
    335x6 - 12 minute split
    295x9 - 5 minute split

    CGBP:
    45x5
    95x5
    135x3
    185x2
    235x9 - 13 minute split
    195x12 - 4 minute split

    Standing DB Curl:
    25x5
    50x6
    45x8
    30x12
    Last edited by Str8shutr; 04-27-2020 at 03:33 AM.

  6. #1016
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    4/30 BW: 307

    In the Garage

    Going to the Darkside

    HiBSQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x6 - 14 minute split
    235x9 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    285x7 - 20 minute split
    245x10 - 4 minute split

    DBRows:
    30x5
    70x15 - 6 minute split
    50x18 - 2 minute split

    OHP:
    45x5
    95x3
    115x2
    145x9 - 10 minute split
    115x9 - 3 minute split

    Standing DB Curl:
    15x6
    30x14 - 5 minute split
    25x18 - 2 minute split
    20x20 - 2 minute split
    Last edited by Str8shutr; 04-30-2020 at 02:44 AM.

  7. #1017
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    5/4 BW: 305

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x3x4 - 16, 3, 4, 4 minute splits

    BP:
    45x5
    95x5
    135x3
    185x2
    225x1
    255x1
    285x1
    305x3 - 38 minute split
    315x3 - 4 minute split
    305x3 - 4 minute split
    295x3 - 4 minute split

    Standing DB Curl:
    20x5
    50x8
    40x9
    30x14
    Last edited by Str8shutr; 05-04-2020 at 09:26 AM.

  8. #1018
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    5/6 BW: 304

    In the Garage

    HiBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    255x5x2 - 15, 5 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x
    160x1
    185x3x4 - 17, 4, 4, 4 minute split

    Chinz:
    1/2, 1, 2, 2, 2, 2, 2, 2

    Having some health issues. Canning the BB stuff, focus on strength/weight loss right now.
    Last edited by Str8shutr; 05-06-2020 at 01:31 PM.

  9. #1019
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    5/8 BW: 306

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x3x3 - 14, 2, 2 minute splits

    BP:
    45x5
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x4x4 - 20, 3, 3, 3 minute split

    DL:
    135x3
    225x2
    315x1
    405x3 - 20 minute split

    Standing DB Curl:
    15x6
    30x15 - 4 minute split
    25x19 - 1 minute split
    20x22 - 1 minute split
    Last edited by Str8shutr; 05-08-2020 at 01:52 PM.

  10. #1020
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    starting strength coach development program
    5/11 BW: 305

    In the Garage

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    360x3x4 - 17, 5, 4, 4 minute splits

    BP:
    45x5
    95x5
    135x3
    185x2
    225x1
    255x1
    285x1
    315x3x4 - 33, 4, 5, 5 minute split

    Standing DB Curl:
    25x5
    55x8
    45x10
    30x15
    Last edited by Str8shutr; 05-11-2020 at 10:26 AM.

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