Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 114

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1131
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    3/13 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    290x5x2 - 12, 3 minute splits

    Leg Extensions (superset W/):
    85x10x2
    85x12

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x5 - 25 minute split
    270x9 - 6 minute split

    BBRows:
    135x5
    225x2
    295x6 - 6 minute split
    245x10 - 3 minute split

    Seated DB Shoulder Press:
    30sx6
    65sx9 - 5 minute split
    50sx12 - 3 minute split

    Pulldowns:
    140x4
    240x9 - 4 minute split
    180x12 - 3 minute split

    LTE w/ EZGrip:
    80x6 - 4 minute split
    60x9 - 2 minute split
    Last edited by Str8shutr; 03-13-2021 at 04:39 AM.

  2. #1132
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    3/15 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    355x6 - 14 minute split
    305x9 - 6 minute split

    DL:
    135x3
    225x2
    315x1
    375x6 - 14 minute split
    325x6 - 6 minute split

    Hack SQ:
    Sledx5
    140x15

    Lying Leg Curls:
    85x9 - 13 minute split
    70x12 - 2 minute split

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

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    275x6 - 8 minute split
    235x8 - 3 minute split
    Last edited by Str8shutr; 03-15-2021 at 04:01 AM.

  3. #1133
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    3/18 BW: 309

    Going to the Darkside

    At the gym:

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    410x1
    450x8 - 11 minute split
    400x11 - 3 minute split

    Leg Extension (superset w/):
    75x12x2
    75x15

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x5 - 22 minute split
    205x9 - 5 minute split

    Machine Lat Pulldowns:
    55x6
    100x4
    145x2
    190x1
    230x10 - 8 minute split
    190x15 - 3 minute split

    Triceps Pressdowns:
    25x6
    50x3
    75x10 - 3 minute split
    65x13 - 2 minute split

    T Bar Row:
    45x5
    90x3
    140x1
    170x7 - 6 minute split
    120x12 - 3 minute split

    DB Side Delt Raises:
    15x6
    25x12 - 6 minute split
    20x15 - 3 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    435x13, 6, 4 - 7, .5, .5 minute splits
    Last edited by Str8shutr; 03-18-2021 at 06:17 AM.

  4. #1134
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    3/21 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x5x2 - 9, 3 minute splits

    Leg Extensions (superset W/):
    85x12x2
    85x12 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x5 - 22 minute split
    270x9 - 5 minute split

    BBRows:
    135x5
    225x2
    305x6 - 6 minute split
    255x10 - 3 minute split

    Seated DB Shoulder Press:
    30sx6
    70sx9 - 6 minute split
    55sx12 - 4 minute split

    Pulldowns:
    140x4
    240x8 - 4 minute split
    180x12 - 3 minute split

    Standing DB Curl:
    15sx6
    25sx13
    20sx15
    Last edited by Str8shutr; 03-21-2021 at 04:38 PM.

  5. #1135
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    3/23 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x6 - 14 minute split
    315x9 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    385x4 - 13 minute split
    335x6 - 4 minute split

    Hack SQ:
    Sledx5
    150x15

    Lying Leg Curls:
    95x9 - 12 minute split
    80x12 - 3 minute split

    Standing Calf Raise:
    140x12, 7, 5 - 5, .5, .5 minute splits (DC 2 count rest pause, barefoot)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    275x6 - 7 minute split
    225x9 - 3 minute split
    Last edited by Str8shutr; 03-23-2021 at 04:33 PM.

  6. #1136
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    3/26 BW: 309

    Going to the Darkside

    At the gym:

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x1
    470x7 - 12 minute split
    430x10 - 3 minute split

    Leg Extension (superset w/):
    75x12x2
    75x12 (w/ pause)

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x5 - 21 minute split
    210x8 - 5 minute split

    Machine Lat Pulldowns:
    55x6
    100x4
    145x2
    190x1
    240x10 - 9 minute split
    190x15 - 3 minute split

    Triceps Pressdowns:
    25x6
    50x3
    75x12 - 4 minute split
    65x15 - 3 minute split

    T Bar Row:
    45x5
    90x3
    140x1
    180x7 - 6 minute split
    120x12 - 2 minute split

    DB Side Delt Raises:
    15x6
    25x12 - 12 minute split
    20x15 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    405x1
    445x14, 7, 4. - 5, .5, .5 minute splits
    Last edited by Str8shutr; 03-26-2021 at 10:49 AM.

  7. #1137
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    3/31 BW: 309

    Deload

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    350x1
    385x2 - 17 minute split
    325x5 - 3 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x3 - 23 minute split
    275x5 - 4 minute split

    DL:
    135x3
    225x2
    315x1
    395x2 - 11 minute split

    Pulldowns:
    140x4
    240x5 - 7 minute split
    180x9 - 2 minute split

    Standing DB Curl:
    15sx6
    25sx14
    20sx17
    Last edited by Str8shutr; 03-31-2021 at 03:34 AM.

  8. #1138
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    4/6 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x5x2 - 9, minute splits

    Leg Extensions (superset W/):
    95x12x2
    95x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x5 - 25 minute split
    315x3 - 1 minute split
    275x9 - 7 minute split

    BBRows:
    135x5
    225x2
    305x6 - 6 minute split
    255x10 - 5 minute split

    Seated DB Shoulder Press:
    30sx6
    70sx9 - 7 minute split
    55sx12 - 5 minute split

    Pulldowns:
    140x4
    240x8 - 5 minute split
    180x12 - 2 minute split

    Standing DB Curl:
    20sx15
    Last edited by Str8shutr; 04-06-2021 at 03:44 PM.

  9. #1139
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    4/10 BW: 307

    Going to the Darkside

    At work:

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

    DL:
    135x3
    225x2
    315x1
    405x4 - 12 minute split

    Standing Calf Raise:
    140x10, 5, 3 - 6, .5, .5 minute splits (DC 2 count rest pause, barefoot)

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x5 - 15 minute split
    225x8 - 3 minute split
    Last edited by Str8shutr; 04-10-2021 at 05:56 AM.

  10. #1140
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    starting strength coach development program
    4/14 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    305x5x2 - 14, 4 minute splits

    Leg Extensions (superset W/):
    100x12x2
    100x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x5 - 32 minute split
    315x3 - 1 minute split
    275x6 - 4 minute split

    BBRows:
    135x5
    225x2
    315x6 - 8 minute split
    265x9 - 5 minute split

    Seated DB Shoulder Press:
    40sx6
    70sx9 - 7 minute split
    55sx11 - 4 minute split

    Pulldowns:
    140x4
    240x8 - 5 minute split
    180x12 - 2 minute split

    Standing DB Curl:
    25sx15
    Last edited by Str8shutr; 04-14-2021 at 06:47 AM.

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