Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 115

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1141
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    4/17 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x6 - 19 minute split
    315x9 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    405x4 - 15 minute split

    Hack SQ:
    Sledx5
    150x15

    Standing Calf Raise:
    160x10, 5, 3 - 5, .5, .5 minute splits (DC 2 count rest pause, barefoot)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    275x6 - 12 minute split
    225x9 - 3 minute split
    Last edited by Str8shutr; 04-17-2021 at 04:11 AM.

  2. #1142
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    4/14 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    310x5x2 - 16, 4 minute splits

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

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    320x4 - 29 minute split
    320x3 - 1 minute split
    320x2 - 1 minute split
    320x1 - 1 minute split
    265x8 - 6 minute split

    BBRows:
    135x5
    225x2
    315x6 - 10 minute split
    265x9 - 4 minute split

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

    Standing DB Curl:
    15sx6
    25sx15
    Last edited by Str8shutr; 04-22-2021 at 04:15 PM.

  3. #1143
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    4/24 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    375x6 - 19 minute split
    325x9 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    415x4 - 14 minute split

    Hack SQ:
    Sledx5
    160x15 - 8 minute split

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

    Standing Calf Raise:
    160x12, 6, 4 - 3, .5, .5 minute splits (DC 2 count rest pause, barefoot)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    275x6 - 14 minute split
    225x8 - 4 minute split
    Last edited by Str8shutr; 04-24-2021 at 05:32 PM.

  4. #1144
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    4/29 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    280x1
    315x5x2 - 11, 4 minute splits

    Leg Extensions (superset W/):
    105x12x2
    100x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    320x4 - 35 minute split
    320x3 - 1 minute split
    320x3 - 2 minute split
    265x8 - 6 minute split

    BBRows:
    135x5
    225x2
    320x5 - 11 minute split
    270x8 - 5 minute split
    Last edited by Str8shutr; 04-29-2021 at 03:42 AM.

  5. #1145
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    5/2 BW: 311

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    265x1
    305x1
    350x1
    385x6 - 19 minute split
    330x8 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    425x4 - 16 minute split

    Hack SQ:
    Sledx5
    170x15 - 7 minute split

    Lying Leg Curls:
    100x9 - 5 minute split
    85x12 - 2 minute split

    Standing Calf Raise:
    180x11, 6, 5 - 3, .5, .5 minute splits (DC 2 count rest pause, barefoot)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    280x6 - 12 minute split
    225x9 - 3 minute split
    Last edited by Str8shutr; 05-02-2021 at 04:33 AM.

  6. #1146
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    5/5 BW: 314

    Going to the Darkside

    At work:

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    590x8 - 15 minute split
    500x11 - 3 minute split

    Leg Extension (superset w/):
    95x12x2
    95x12 (w/ pause)

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x4 - 21 minute split
    210x8 - 4 minute split

    Machine Lat Pulldowns:
    70x6
    140x4
    240x8 - 3 minute split
    180x12 - 1 minute split

    Triceps Pressdowns:
    25x6
    65x3
    75x12 - 3 minute split
    65x15 - 2 minute split

    Machine Low Row:
    70x5
    140x3
    180x10 - 5 minute split
    120x12 - 2 minute split

    DB Side Delt Raises:
    15x6
    25x10 - 5 minute split
    20x12 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    405x1
    445x14, 8, 5 - 6, .5, .5 minute splits
    Last edited by Str8shutr; 05-05-2021 at 04:10 AM.

  7. #1147
    Join Date
    Oct 2012
    Posts
    1,749

    Default

    starting strength coach development program
    5/8 BW: 316

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    280x1
    315x5x2 - 17, 4 minute splits

    Leg Extensions (superset W/):
    105x12x2
    100x15

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    325x4 - 33 minute split
    325x3 - 1 minute split
    325x2 - 1 minute split
    325x1 - 1 minute split
    270x8 - 6 minute split

    BBRows:
    135x5
    225x2
    315x6 - 10 minute split
    265x9 - 4 minute split

    DB Shoulder Press:
    35x4
    60sx9
    45sx12

    Pulldowns:
    140x4
    240x8 - 10 minute split
    180x10 - 2 minute split
    Last edited by Str8shutr; 05-08-2021 at 07:26 PM.

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