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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1081
    Join Date
    Oct 2012
    Posts
    2,109

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    • starting strength seminar april 2024
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    10/19 BW: 320

    Going to the Darkside

    At the Gym:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x5x3 - 12, 5, 5 minute splits

    Leg Extensions (superset W/):
    75x15 (hold at top)
    75x12
    75x21 (no pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    325x4 - 32 minute split
    325x3 - 5 minute split
    275x9 - 5 minute split

    BBRows:
    135x5
    225x2
    295x8 - 8 minute split
    245x12 - 4 minute split

    Seated DB Shoulder Press:
    35sx6
    70sx10 - 4 minute split
    60sx12 - 2 minute split

    Lever Lat Pulldowns:
    235x5 - 6 minute split
    190x10 - 2 minute split

    LTE w/ EZGrip:
    90x10 - 4 minute split
    70x12 - 2 minute split

    Standing DB Curl:
    40sx14 - 3 minute split
    30sx15 - 2 minute split
    Last edited by Str8shutr; 10-19-2020 at 11:13 AM.

  2. #1082
    Join Date
    Oct 2012
    Posts
    2,109

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    10/21 BW: 318

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    350x1
    385x1
    425x3x2 - 24, 5 minute split
    350x5x2 - 5, 5 minute split

    SLDL:
    135x3
    225x2
    315x1
    365x6 - 13 minute split

    Lying Leg Curls:
    102.5x12 - 6 minute split
    87.5x15 - 2 minute split

    Standing Calf Raise:
    160x14, 8, 5 - 4, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    255x8 - 12 minute split
    225x10 - 3 minute split
    Last edited by Str8shutr; 10-21-2020 at 03:48 AM.

  3. #1083
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    10/23 BW: 320

    Going to the Darkside

    At Work:

    Leg Press:
    BWx5
    180x5
    360x3
    450x2
    540x1
    630x8 - 12 minute split
    540x8 - 3 minute split

    Leg Extension (superset w/ IB):
    80x12x2 (w/pause at top)
    80x16

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    255x5 - 18 minute split
    225x8 - 3 minute split

    Lat Pulldowns:
    100x5
    160x3
    200x2
    260x8 - 7 minute split
    200x10 - 3 minute split

    Triceps Pressdowns:
    55x5
    75x14 - 2 minute split
    60x18 - minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    100x5
    200x12 - 3 minute split
    140x13 - 2 by minute split

    DB Side Delt Raises:
    10x8
    25x11 - 2 minute split
    15x14 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x3
    405x15, 9, 6 - 6, .5, .5 minute splits
    Last edited by Str8shutr; 10-23-2020 at 03:52 AM.

  4. #1084
    Join Date
    Oct 2012
    Posts
    2,109

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    10/26 BW: 318

    Deload Week

    At the Gym:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 14, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    330x4 - 24 minute split
    275x8 - 6 minute split
    Last edited by Str8shutr; 10-26-2020 at 10:20 AM.

  5. #1085
    Join Date
    Oct 2012
    Posts
    2,109

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    10/30 BW: 314

    Deload Week

    At Work:

    Leg Press:
    BWx5
    180x5
    360x3
    450x2
    540x1
    630x8 - 8 minute split

    CGBP:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    255x8 - 9 minute split

    Curlz:
    30sx15

  6. #1086
    Join Date
    Oct 2012
    Posts
    2,109

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    11/3 BW: 312

    MmmmmEeehhHHhh!!! Week

    At the Gym:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x2 - 20 minute split
    365x4 - 4 minute split
    315x6 - 5 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    330x3 - 27 minute split
    295x4 - 6 minute split
    265x6 - 4 minute split

  7. #1087
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    11/6 BW: 312

    MmmmmEeehhHHhh!!! Week

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1 - 18 minute split
    365x3 - 4 minute split
    315x5 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    330x3 - 29 minute split
    295x5 - 4 minute split
    260x9 - 4 minute split
    Last edited by Str8shutr; 11-06-2020 at 04:35 AM.

  8. #1088
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    11/9 BW: 312

    Heavy Day

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5 - 18 minute split
    385x4 - 4 minute split
    405x3 - 7 minute split
    425x2 - 6 minute split
    445x1 - 5 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    285x5 - 17 minute split
    300x4 - 3 minute split
    315x3 - 4 minute split
    330x2 - 2 minute split
    345x1 - 3 minute split

    Curlz:
    20sx6
    35sx15
    30sx10
    Last edited by Str8shutr; 11-09-2020 at 04:35 AM.

  9. #1089
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    11/9 BW: 312

    Light Day

    At the Gym:

    SBBS:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x5x3 - 14, 4, 5 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x5x3 - 19, 4, 4 minute splits

    BBCurlz:
    45x10
    65x10
    85x10
    Last edited by Str8shutr; 11-12-2020 at 12:35 PM.

  10. #1090
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    starting strength coach development program
    11/14 BW: 312

    Medium Day

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x5x4 - 14, 3, 4, 5 minute split (3010 first set)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5x5 - 21, 3, 3, 3, 2 minute splits
    Last edited by Str8shutr; 11-14-2020 at 04:18 PM.

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