Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 124

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1231
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    Oct 2012
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    1,880

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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    2/20 BW: 296 B2

    At work:

    Preacher Curls (20-30 RP):
    25x8x2
    45x12, 8, 10

    Barbell Reverse Curl (11-20 SS):
    45x5
    65x7, 5, 5

    Leg Press Calf Raise (10-12 SS):
    270x5, 5, 3

    Lying Leg Curl (15-20 RP):
    40x5
    95x12, 8

    SQs (4-8 SS + WM):
    45x5
    135x3
    185x2
    Last edited by Str8shutr; 02-20-2022 at 06:12 AM.

  2. #1232
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    Oct 2012
    Posts
    1,880

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    2/28 BW: 292 A1

    At work:

    Incline BP:
    45x10
    95x8
    135x5
    185x3
    225x5, 3 - 12 minute split
    205x5, 3 RP

    Seated DB military press:
    35sx5
    55sx11, 5, 5 RP

    CGBP:
    95x5
    135x2
    185x1
    225x1
    255x5, 3 RP
    235x5, 3 RP

    Wide-grip Lat Pulldowns:
    100x8
    180x11, 7, 6 RP

    DL:
    135x3
    225x2
    315x1
    405x5
    365x5
    Last edited by Str8shutr; 03-06-2022 at 09:39 PM.

  3. #1233
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    Oct 2012
    Posts
    1,880

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    3/2. BW: 296 B1

    At work:

    Standing BB Curl (20-30 RP):
    10sx12
    15sx10
    45x10
    85x2
    65x12, 11
    55x11

    Hammer Curl (11-20 SS):
    30sx14

    Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
    120x5, 2, 4, 3

    ISO-lateral Kneeling Leg Curl (15-20 RP):
    BWx6
    25x6
    50x12, 8

    Leg Press (2x4-8 SS +WM:
    180x6
    360x4
    540x2
    720x6, 6 - 58, 3 minute splits
    450x18, 2 - 6, 20s minute split
    Last edited by Str8shutr; 03-02-2022 at 04:33 AM.

  4. #1234
    Join Date
    Oct 2012
    Posts
    1,880

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    3/4 BW: 298 A2

    At Pivotal:

    B (20-30 RP)
    45x10
    95x5
    135x3
    185x2
    225x1
    265x7
    245x6
    225x7, 4

    OHP (11-15 RP):
    75x5
    115x2
    135x1
    165x6
    155x5
    145x4

    CGBP (11-15 RP):
    135x3
    185x2
    235x6
    215x5
    195x5

    Life Firness Fixed Pulldown Machine (15-20 RP):
    115x3
    235x8, 8

    Barbell Row (10-12 SS):
    135x3
    235x12
    Last edited by Str8shutr; 03-04-2022 at 09:46 AM.

  5. #1235
    Join Date
    Oct 2012
    Posts
    1,880

    Default

    3/8 BW: 296 B2

    At work:

    Preacher Curls (20-30 RP):
    5sx8
    10sx8
    45x14, 10, 8

    Barbell Reverse Curl (11-20 SS):
    55x14

    Leg Press Calf Raise (10-12 SS):
    90x3
    180x11

    Lying Leg Curl (15-20 RP):
    50x6
    110x14, 12

    SQs (4-8 SS + WM):
    BWx5
    45x5
    135x3
    225x2
    275x1
    315x1
    365x5
    225x10
    Last edited by Str8shutr; 03-08-2022 at 04:20 PM.

  6. #1236
    Join Date
    Oct 2012
    Posts
    1,880

    Default

    3/10 BW: 296 A3

    At work:

    Hammer Strength Iso-lateral Wide Chest (11-15 RP):
    50x8
    90x5
    140x4
    180x2
    230x1
    270x1
    320x7
    300x5
    290x4

    Smith machine seated military press (11-15 RP):
    Barx10
    50x5
    90x3
    140x2
    170x6
    150x5
    140x4

    E-Z bar skullcrusher (15-30 RP):
    25x5
    55x15, 11

    Chin-ups (15-20 RP):
    BWx4, 3, 3, 3, 3

    T-bar row (10-12 SS)
    90x12
    Last edited by Str8shutr; 03-10-2022 at 05:46 PM.

  7. #1237
    Join Date
    Oct 2012
    Posts
    1,880

    Default

    3/14 BW: 296 B3

    At work:

    Dumbbell Curl (20-30 RP):
    10sx8
    15sx5
    20sx3
    30sx1
    40sx8
    30sx12
    25sx10

    Pinwheel Curl (11-20 SS):
    25sx15

    Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
    50x6, 6, 5

    Machine Hack Squat (6-10 SS + WM):
    BWx5
    90x5
    180x3
    270x2
    360x7
    180x20

    Romanian DL (10-12 SS):
    135x3
    225x2
    315x4
    275x6
    Last edited by Str8shutr; 03-22-2022 at 08:33 AM.

  8. #1238
    Join Date
    Oct 2012
    Posts
    1,880

    Default

    3/16 BW: 298 A1

    At work:

    Incline BP (11-15 RP)
    45x10x2
    95x5
    135x3
    185x2
    225x6, 4
    205x4

    Seated DB military press (15-30 RP):
    35sx5
    60sx11, 7, 6

    CGBP: (15-20 RP):
    45x5
    95x3
    135x2
    185x1
    225x1
    255x6, 3
    235x4, 3, 3

    ISO lateral Wide-grip Lat Pulldowns (15-20 RP):
    270x12, 6

    DL (5-8 or 9-12 SS x2):
    135x3
    225x2
    315x1
    405x5
    Last edited by Str8shutr; 03-16-2022 at 03:34 AM.

  9. #1239
    Join Date
    Oct 2012
    Posts
    1,880

    Default

    3/18 BW: 304 B1

    At work:

    Standing BB Curl (20-30 RP):
    10sx0
    15sx8
    45x15
    75x10
    65x10
    55x10

    Hammer Curl (11-20 SS):
    35sx12

    Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 7cuc us, explosive concentric, 10-12 SS):
    100x10

    ISO-lateral Kneeling Leg Curl (15-20 RP):
    BWx6
    25x6
    55x12, 8

    Leg Press (2x4-8 SS +WM:
    180x6
    360x4
    540x2
    740x6, 6 - 54, 2 minute splits
    470x18, 2 - 8, 20s minute splits
    Last edited by Str8shutr; 03-18-2022 at 03:27 AM.

  10. #1240
    Join Date
    Oct 2012
    Posts
    1,880

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    starting strength coach development program
    3/22 BW: 298 A2

    At Pivotal:

    B (20-30 RP)
    45x10
    95x5
    135x3
    185x2
    225x1
    270x6
    250x6
    230x6, 4, 4

    OHP (11-15 RP):
    45x5
    75x3
    115x2
    135x1
    165x6
    155x5
    145x4

    CGBP (11-15 RP):
    135x3
    185x2
    240x6
    220x5
    200x5

    Life Firness Fixed Pulldown Machine (15-20 RP):
    115x3
    235x10, 10

    Barbell Row (10-12 SS):
    135x3
    245x11
    Last edited by Str8shutr; 03-22-2022 at 10:39 AM.

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