Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 121

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1201
    Join Date
    Oct 2012
    Posts
    1,870

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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    11/22 BW: 305

    At Pivotal:

    Leg Press:
    Sledx12
    90x8
    180x5
    270x3
    360x2
    450x1
    540x1
    670x8 - 14 minute split
    580x12 - 4 minute split

    OHP:
    45x5
    75x5x2
    95x3
    115x2
    135x1
    165x1
    195x4 - 24 minute split
    185x5 - 6 minute split
    175x5 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    465x3x2 - 19, 4 minute split
    Last edited by Str8shutr; 11-22-2021 at 10:12 AM.

  2. #1202
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    Oct 2012
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    1,870

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    11/24 BW: 305

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    325x8 - 22 minute split
    285x8 - 7 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x1
    325x3x4 - 27, 4, 5, 6 minute splits
    Last edited by Str8shutr; 11-24-2021 at 07:11 AM.

  3. #1203
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    Oct 2012
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    11/27 BW: 307

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    365x1
    405x1
    455x2x2 - 30, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    255x1
    285x5x4 - 25, 3, 4, 5 minute split

    Curlz:
    30sx20

    Should’ve done 4 sets on SQ, legs were not recovered. Short on sleep, working days this week.
    Last edited by Str8shutr; 11-27-2021 at 05:59 AM.

  4. #1204
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    Oct 2012
    Posts
    1,870

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    12/1 BW: 305

    At Pivotal:

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    680x8 - 26 minute split (started talking w/ neighbor)
    590x12 - 3 minute split

    OHP:
    45x5
    75x5x2
    95x3
    115x2
    135x1
    165x1
    195x5 - 25 minute split (neighbor got me again)
    185x5 - 5 minute split
    175x5 - 6 minute split
    165x5 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    385x5x2 - 11, 4 minute split

    And again with the neighbor. Great guy but very chatty.
    Last edited by Str8shutr; 12-01-2021 at 10:17 AM.

  5. #1205
    Join Date
    Oct 2012
    Posts
    1,870

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    12/3 BW: 307

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5x4 - 16, 5, 7, 7 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    345x2x5 - 27, 4, 4, 4, 6 minute splits
    Last edited by Str8shutr; 12-03-2021 at 04:33 PM.

  6. #1206
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    Oct 2012
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    1,870

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    12/7 BW: 307

    At Pivotal:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    355x1
    395x1
    430x3x4 - 27, 6, 7, 9 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    255x1
    265x8 - 32 minute split
    245x8 - 4 minute split
    245x7 - 5 minute split

    Cable Machine Row:
    40x6
    100x12x2
    120x12

    Curlz:
    30sx15
    40sx10
    50sx6

    Pretty sure this is a volume PR. Best 3RM is 455.

    Something weird going on in upper back on first set. Feels like I can’t generate any tension. Relaxed upper back a hair and finished sets.
    Last edited by Str8shutr; 12-21-2021 at 03:47 AM.

  7. #1207
    Join Date
    Oct 2012
    Posts
    1,870

    Default

    12/10 BW: 308

    At work:

    Leg Press:
    Sledx5
    90x5
    180x6
    270x3
    360x2
    450x1
    540x1
    690x6 - 18 minute split
    600x10 - 4 minute split

    OHP:
    45x5
    75x5x2
    95x3
    115x2
    135x1
    165x1
    205x3x2 - 24, 4 minute split
    185x5 - 4 minute split
    165x5 - 6 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    475x2 - 10 minute split
    Last edited by Str8shutr; 12-10-2021 at 06:07 AM.

  8. #1208
    Join Date
    Oct 2012
    Posts
    1,870

    Default

    12/13 BW: 309

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    315x5 - 20 minute split
    275x5 - 5 minute split

    Supaset (Leg Extensions during SQ work sets)
    120x12x2
    150x7

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x1
    330x3x4 - 25, 4, 5, 6 minute splits
    Last edited by Str8shutr; 12-13-2021 at 04:32 AM.

  9. #1209
    Join Date
    Oct 2012
    Posts
    1,870

    Default

    12/16 BW: 309

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    365x1
    405x1
    460x2x4 - 21, 4, 5, 6 minute splits

    Leg Extension:
    120x15
    150x10

    B:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    255x1
    290x5x4 - 25, 4, 6, 7 minute split

    Curlz:
    30sx5
    40sx12
    35sx10
    30sx20
    Last edited by Str8shutr; 12-16-2021 at 04:23 PM.

  10. #1210
    Join Date
    Oct 2012
    Posts
    1,870

    Default

    starting strength coach development program
    12/19 BW: 308

    At work:

    Leg Press:
    Sledx8
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    630x1
    700x7 - 21 minute split
    610x10 - 4 minute split

    Leg Extensions:
    100x15
    120x10
    150x8

    OHP:
    45x5
    75x5x2
    95x3
    115x2
    135x1
    160x1
    185x1
    210x3x2 - 24, 4 minute split
    190x3 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    405x5 - 10 minute split
    Last edited by Str8shutr; 12-19-2021 at 05:24 PM.

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