Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 113

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1121
    Join Date
    Oct 2012
    Posts
    1,743

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    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    2/16 BW: 306

    Deload Week:

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x5x2 - 8, 3 minute splits

    Leg Extensions (superset W/):
    30x4
    65x8x3

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x5 - 19 minute split
    250x8 - 3 minute split

    BBRows:
    135x5
    225x2
    255x5 - 8 minute split
    225x8 - 3 minute split

    Seated DB Shoulder Press:
    20sx6
    50sx8 - 4 minute split
    40sx12 - 3 minute split

    Pulldowns:
    70x6
    140x4
    200x8 - 5 minute split
    160x12 - 3 minute split

    LTE w/ EZGrip:
    65x6 - 4 minute split
    45x9 - 3 minute split

    Standing DB Curl:
    10sx6
    25sx10 - 5 minute split
    20sx10 - 3 minute split

    From 8/31.
    Last edited by Str8shutr; 02-16-2021 at 06:04 PM.

  2. #1122
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    2/18 BW: 305

    Deload Week:

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x5 - 11 minute split
    275x8 - 3 minute split

    SLDL:
    135x3
    225x2
    315x1
    345x4 - 11 minute split
    305x6 - 4 minute split

    Hack SQ:
    Sledx5
    110x12

    Lying Leg Curls:
    80x8 - 7 minute split
    65x10 - 2 minute split

    Standing Calf Raise:
    120x10, 5, 4 - 7, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x5 - 9 minute split
    225x8 - 2 minute split
    Last edited by Str8shutr; 02-18-2021 at 05:23 PM.

  3. #1123
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    2/20 BW: 305

    Deload Week:

    Going to the Darkside

    At Work:

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x1
    540x6 - 13 minute split
    450x9 - 3 minute split

    Leg Extension (superset w/ leg press):
    70x8x2
    70x12

    Incline Bench:
    45x10
    95x5x2
    135x3
    175x1
    205x1
    235x5 - 8 minute split
    205x7 - 3 minute split

    Lat Pulldowns:
    70x5
    140x3
    200x2
    240x5 - 6 minute split
    180x10 - 2 minute split

    Triceps Pressdowns:
    40x5
    75x8 - 3 minute split
    60x10 - 2 minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    100x5
    160x9 - 3 minute split
    120x12 - 2 minute split

    DB Side Delt Raises:
    10x6
    20x10 - 6 minute split
    15x12 - 1 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    405x10, 5, 4 - 5, .5, .5 lminute splits
    Last edited by Str8shutr; 02-20-2021 at 04:39 PM.

  4. #1124
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    2/24 BW: 310

    Going to the Darkside

    At home:

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

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x6 - 28 minute split
    255x9 - 6 minute split
    Last edited by Str8shutr; 02-24-2021 at 12:15 PM.

  5. #1125
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    2/26 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    270x5x2 - 10, 3 minute splits

    Leg Extensions (superset W/):
    75x10x2
    75x12

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    305x6 - 24 minute split
    260x9 - 4 minute split

    BBRows:
    135x5
    225x2
    275x6 - 8 minute split
    225x9 - 3 minute split

    Seated DB Shoulder Press:
    30sx6
    55sx9 - 5 minute split
    45sx12 - 2 minute split

    Pulldowns:
    140x4
    220x9 - 5 minute split
    180x12 - 2 minute split

    LTE w/ EZGrip:
    75x6 - 5 minute split
    55x9 - 2 minute split
    Last edited by Str8shutr; 02-26-2021 at 09:04 AM.

  6. #1126
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    2/28 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    335x6 - 20 minute split
    285x9 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    365x4 - 12 minute split
    315x6 - 5 minute split

    Hack SQ:
    Sledx5
    120x15

    Lying Leg Curls:
    80x9 - 11 minute split
    65x12 - 2 minute split

    Standing Calf Raise:
    120x12, 6, 5 - 3, 1, 1 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    265x6 - 12 minute split
    225x9 - 4 minute split
    Last edited by Str8shutr; 02-28-2021 at 04:46 AM.

  7. #1127
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    3/3 BW: 309

    Going to the Darkside

    At the gym:

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    410x8 - 12 minute split
    360x11 - 3 minute split

    Leg Extension (superset w/):
    75x10x2
    75x12

    CGBench:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    265x7 - 21 minute split
    225x8 - 4p minute split

    Machine Lat Pulldowns:
    55x5
    100x3
    145x2
    190x10 - 10 minute split
    145x15 - 3 minute split

    Triceps Pressdowns:
    25x6
    50x3
    75x9 - 5 minute split
    60x12 - 2 minute split

    T Bar Row:
    45x5
    90x3
    140x6 - 8 minute split
    110x12 - 3 minute split

    DB Side Delt Raises:
    10x6
    20x12 - 6 minute split
    15x15 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    405x12, 6, 4 - 7, .5, .5 minute splits
    Last edited by Str8shutr; 03-03-2021 at 11:01 AM.

  8. #1128
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    3/5 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    280x5x2 - 7, 3 minute splits

    Leg Extensions (superset W/):
    80x10x2
    80x12

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    310x6 - 19 minute split
    265x9 -5 minute split

    BBRows:
    135x5
    225x2
    285x6 - 8 minute split
    235x9 - 3 minute split

    Seated DB Shoulder Press:
    30sx6
    60sx9 - 6 minute split
    50sx12 - 3 minute split

    Pulldowns:
    140x4
    227.5x8- 4 minute split
    180x12 - 2 minute split

    LTE w/ EZGrip:
    80x6 - 5 minute split
    60x9 - 3 minute split

    Standing DB Curl:
    15sx6
    25s12 - 4 minute split
    20sx15 - 3 minute split
    Last edited by Str8shutr; 03-05-2021 at 04:39 PM.

  9. #1129
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    3/7 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    345x7 - 17 minute split
    295x10 - 6 minute split

    DL:
    135x3
    225x2
    315x1
    375x5 - 18 minute split
    325x7 - 6 minute split

    Hack SQ:
    Sledx5
    130x15

    Lying Leg Curls:
    85x9 - 15 minute split
    70x12 - 2 minute split

    Standing Calf Raise:
    140x11, 6, 4 - 3, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    270x6 - 15 minute split
    230x9 - 4 minute split
    Last edited by Str8shutr; 03-07-2021 at 04:33 PM.

  10. #1130
    Join Date
    Oct 2012
    Posts
    1,743

    Default

    starting strength coach development program
    3/11 BW: 309

    Going to the Darkside

    At the gym:

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    430x8 - 8 minute split
    380x11 - 3 minute split

    Leg Extension (superset w/):
    75x10x2
    75x12

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x5 - 21 minute split
    205x8 - 4 minute split

    Machine Lat Pulldowns:
    55x5
    100x3
    145x2
    210x11 - 7 minute split
    165x15 - 2 minute split

    Triceps Pressdowns:
    25x6
    50x3
    75x12 - 5 minute split
    65x12 - 3 minute split

    T Bar Row:
    45x5
    90x3
    160x6 - 7 minute split
    110x12 - 3 minute split

    DB Side Delt Raises:
    15x6
    25x12 - 6 minute split
    20x15 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    425x12, 6, 4 - 8, .5, .5 minute splits
    Last edited by Str8shutr; 03-11-2021 at 07:18 AM.

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