Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 123

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1221
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    Oct 2012
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    1,879

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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    1/26 BW: 299

    At Pivotal:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    355x1
    395x1
    430x1
    470x2x4 - 30, 7, 10, 11 minute splits

    B:
    45x10
    95x5
    135x3
    185x2
    225x1
    255x1
    295x5x4 - 1 hour 19m, 5, 5, 5 minute splits

    Lifetime SQ Rep PR!!!
    Last edited by Str8shutr; 01-26-2022 at 11:16 AM.

  2. #1222
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    Oct 2012
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    1/28 BW: 300

    At work:

    Leg Press:
    Sledx8
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    630x1
    720x8 - 23 minute split
    540x10 - 4 minute split

    Leg Extensions:
    100x15
    130x12

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    165x1
    195x1
    205x1x2 - 27 minute split

    Triceps pressdowns:
    30x8
    65x18
    80x14
    80x12

    Biceps concentration curls:
    30x5
    40x5
    Last edited by Str8shutr; 01-28-2022 at 05:36 AM.

  3. #1223
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    Oct 2012
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    1/16 BW: 307

    At Work:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    355x1
    375x3x3 - 19, 4, 4 minute splits
    325x1 - 6 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x1
    325x1
    360x1x2 - 26, 5 minute splits
    365x1 - 4 minute split
    345x2x2 - 6, 6 minute splits
    315x3x2 - 6, 5 minute splits

    Concentration Curlz:
    40x3
    65x3
    80x3
    Last edited by Str8shutr; 01-31-2022 at 11:42 AM.

  4. #1224
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    Oct 2012
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    2/4 BW: 296

    At work:

    Leg Press:
    Sledx8
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    630x1
    680x7 - 14 minute split
    590x12 - 3 minute split
    500x15 - 5 minute split

    Leg Extensions:
    80x6 slooow
    110x12
    120x11

    Incline BP:
    45x5x2
    95x5
    135x3
    185x2
    225x2 - minute splits

    ISO-lateral incline press
    90x5
    180x10
    160x9

    Triceps pressdowns:
    20x50
    50x20
    80x10

    Biceps curls:
    20sx15
    40sx7
    Last edited by Str8shutr; 02-04-2022 at 04:35 PM.

  5. #1225
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    Oct 2012
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    2/7 BW: 295

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    355x1
    395x1
    430x3x4 - minute splits

    B:
    45x10
    95x5
    135x3
    185x2
    225x1
    265x1
    300x5x4 - minute splits

  6. #1226
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    Oct 2012
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    2/7 BW: 295

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x1
    355x1
    395x1
    430x1 - 23 minute split
    365x3x3 - 4, 4, 5 minute splits

    Hack SQ (supaset w/ B):
    Sledx5
    90x10
    140x10
    160x10

    B:
    45x10
    95x5
    135x3
    185x2
    225x1
    265x1
    300x3 - 31 minute split
    275x5 - 6 minute split
    225x8 - 4 minute split
    Last edited by Str8shutr; 02-07-2022 at 04:56 PM.

  7. #1227
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    Oct 2012
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    2/11 BW: 296

    At work:

    Leg Press:
    Sledx8
    90x5
    180x5
    270x3
    360x2
    450x1
    540x1
    630x10 - 16 minute split
    540x13 - 3 minute split
    450x15 - 3 minute split

    Leg Extensions:
    90x12
    110x12
    120x12

    BP:
    45x5
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    365x1 - 28 minute split
    340x2 - 4 minute split
    315x3 - 4 minute split
    275x6 - 5 minute split
    Last edited by Str8shutr; 02-11-2022 at 07:29 AM.

  8. #1228
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    Oct 2012
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    2/13 BW: 296 A1

    At work:

    Incline BP:
    45x10
    95x8
    135x5
    185x3
    225x4- 15 minute split
    205x4, 3, 2 RP

    Seated DB military press:
    20sx8
    40sx6
    50sx11, 5, 4 RP

    CGBP:
    45x5
    95x3
    135x2
    185x1
    225x1
    250x6, 2 RP
    230x3,2 RP

    Wide-grip Lat Pulldowns:
    100x8
    180x10, 6, 4 RP

    DL:
    135x3
    225x2
    315x1
    405x4
    365x4
    Last edited by Str8shutr; 02-15-2022 at 03:02 AM.

  9. #1229
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    Oct 2012
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    1,879

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    2/15 BW: 296 B1

    At work:

    Standing BB Curl:
    45x10
    55x17
    65x10
    75x6

    Hammer Curl:
    25sx14

    Standing Calf Raise (DC style):
    120x6, 5

    ISO-lateral Standing Leg Curl:
    BWx6
    15x6
    25x5
    35z12
    45x10

    Leg Press:
    180x6
    360x4
    540x2
    720x8
    360x20

    Add weight to all. Go to 450 on WM.
    Last edited by Str8shutr; 02-15-2022 at 06:28 AM.

  10. #1230
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    Oct 2012
    Posts
    1,879

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    starting strength coach development program
    2/17 BW: 298 A2

    At Pivotal:

    Dumbbell B (20-30 RP):
    20sx12
    35sx10
    55sx6

    B:
    135x5
    185x3
    225x2
    255x7
    235x7
    225x5, 4

    OHP (11-15 RP):
    45x5
    75x5
    95x3
    115x2
    135x1
    155x6
    145x4
    135x4

    CGBP (11-15 RP):
    135x3
    185x2
    225x6
    205x5
    185x5

    Life Firness Fixed Pulldown Machine (15-20 RP):
    205x10
    235x7, 5

    Barbell Row (10-12 SS):
    135x3
    225x11
    Last edited by Str8shutr; 02-18-2022 at 07:59 PM.

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