Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 116

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1151
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    Oct 2012
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    1,764

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    • starting strength seminar august 2021
    • starting strength seminar october 2021
    • starting strength seminar december 2021
    5/19 BW: 317

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    415x3x2 - 25, 5 minute splits
    335x8 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    445x4 - 18 minute split

    Lying Leg Curls:
    110x9 - 3 minute split
    95x12 - 1 minute split

    Standing Calf Raise:
    220x11, 6, 4 - 5, .5, .5 minute splits (DC 2 count rest pause, barefoot
    Last edited by Str8shutr; 05-19-2021 at 03:54 AM.

  2. #1152
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    Oct 2012
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    1,764

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    5/23 BW: 319

    Going to the Darkside

    At work:

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    630x8 - 14 minute split
    540x11 - 4 minute split

    Leg Extension (superset w/):
    105x12x2
    105x10 (w/ pause)

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x4 - 23 minute split
    210x8 - 5 minute split

    Machine Lat Pulldowns:
    70x6
    140x4
    245x8 - 6 minute split
    185x12 - 3 minute split

    Triceps Pressdowns:
    35x6
    80x13 - 5 minute split
    65x18 - 3 minute split

    Machine Low Row:
    70x5
    140x3
    185x15 - 5 minute split
    125x20 - 3 minute split

    DB Side Delt Raises:
    15x6
    20x10 - 4 minute split
    15x12 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x5
    315x3
    405x1
    455x13, 7, 5 - 6, .5, .5 minute splits
    Last edited by Str8shutr; 05-23-2021 at 04:59 PM.

  3. #1153
    Join Date
    Oct 2012
    Posts
    1,764

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    4/29 BW: 309

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 15, 4, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    305x5x3 - 24, 4, 4 minute splits

    Lat Pulldown:
    70x6
    160x4
    245x8 - 8 minute split
    185x12 - 2 minute split

    Hammer Curlz:
    5x6
    15x23 - 6 minute split
    10x21 - 2 minute split
    Last edited by Str8shutr; 06-01-2021 at 03:35 AM.

  4. #1154
    Join Date
    Oct 2012
    Posts
    1,764

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    6/4 BW: 317

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x3 - 23 minute split

    Leg Extensions (superset W/):
    110x10x2
    110x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    350x2 - 38 minute split
    315x4 - 5 minute split

    DB Curlz:
    20x5
    40x6
    30x11

  5. #1155
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    Oct 2012
    Posts
    1,764

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    6/9 BW: 319

    At work:

    SBBS:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    315x5x2 - 16, 4 minute splits

    Leg Extensions (superset W/):
    115x10x2
    110x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x4x4 - 25, 5, 5, 7 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    455x3 - 12 minute split

    Hammer Curlz:
    5x6
    20x20 - minute split
    15x22 - minute split
    Last edited by Str8shutr; 06-09-2021 at 07:35 PM.

  6. #1156
    Join Date
    Oct 2012
    Posts
    1,764

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    6/12 BW: 315

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    265x1
    305x1
    345x1
    385x1
    425x3x3 - 23, 7, 7 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    355x2 - 25 minute split
    315x4 - minute split

    DB Curlz:
    20x5
    45x7
    35x11

  7. #1157
    Join Date
    Oct 2012
    Posts
    1,764

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    6/17 BW: 319

    At work:

    SBBS:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x1
    325x5x2 - 15, 6 minute splits

    Leg Extensions (superset W/):
    120x10x2
    110x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x4x5 - 31, 5, 5, 6, 6 minute splits
    Last edited by Str8shutr; 06-17-2021 at 03:55 AM.

  8. #1158
    Join Date
    Oct 2012
    Posts
    1,764

    Default

    6/20 BW: 315

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x1
    455x2 - 23 minute split
    405x3x3 - 4, 5, 6 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    360x2 - 29 minute split
    320x4 - 6 minute split
    Last edited by Str8shutr; 06-20-2021 at 04:01 AM.

  9. #1159
    Join Date
    Oct 2012
    Posts
    1,764

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    6/25 BW: 304

    At work:

    SBBS:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x1
    330x5x2 - 8, 4 minute splits

    Leg Extensions (superset W/):
    125x10x2
    105x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x4x5 - 24, 4, 5, 6, 7 minute splits

    DL:
    135x3
    225x2

    Hips were too tight to pull DLs. Shooting pains and tightness down both sides on warmups. Guess I need to go back to old routines. This isn’t working anymore.
    Last edited by Str8shutr; 06-25-2021 at 03:31 PM.

  10. #1160
    Join Date
    Oct 2012
    Posts
    1,764

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    starting strength coach development program
    6/27 BW: 305

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x1
    455x1 - 21 minute split
    365x3 - 4 minute split
    315x5 - 7 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    365x1x3 - 28, 2, 3 minute splits
    Last edited by Str8shutr; 06-27-2021 at 04:13 PM.

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