Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 126

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1251
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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
    4/17 BW: 307 B1

    At work:

    Standing BB Curl (20-30 RP):
    10sx10
    15sx8
    45x5
    55x4
    65x3
    75x1
    85x10
    75x10
    65x10

    Hammer Curl (11-20 SS):
    25sx16

    Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
    120x12

    ISO-lateral Kneeling Leg Curl (15-20 RP):
    BWx8
    25x6
    50x3
    70x12, 8

    Leg Press (2x4-8 SS +WM):
    Sledx8
    180x6
    360x4
    540x2
    770x6, 6
    480x20
    Last edited by Str8shutr; 04-17-2022 at 03:44 AM.

  2. #1252
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    Oct 2012
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    4/19 BW: 305 A2

    At work:

    B (20-30 RP)
    45x10
    95x5
    135x3
    185x2
    225x1
    255x1
    280x6
    270x6
    245x6, 5, 4

    OHP (11-15 RP):
    45x5
    75x3
    115x2
    135x1
    155x1
    175x6
    165x5
    155x4

    CGBP (11-15 RP):
    45x5
    135x3
    225x1
    250x6
    230x5
    210x5

    Hammer Strength Fixed Pulldown Machine (15-20 RP):
    270x10, 9
    Last edited by Str8shutr; 04-19-2022 at 03:37 AM.

  3. #1253
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    Oct 2012
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    4/24 BW: 305 B2

    At Pivotal:

    Preacher Curls (20-30 RP):
    5sx8
    10sx8
    25x6
    35x4
    45x12
    55x9
    65x6

    Barbell Reverse Curl (11-20 SS):
    70x14

    Leg Press Calf Raise (10-12 SS):
    220x11

    Lying Leg Curl (15-20 RP):
    65x6
    147.5x10
    140x8

    SQs (4-8 SS + WM):
    45x5
    135x4
    225x2
    275x1
    315x1
    350x1
    395x4x2
    275x2

    Small back tweak. Lower left above hip.
    Last edited by Str8shutr; 04-24-2022 at 06:32 AM.

  4. #1254
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    Oct 2012
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    4/26 BW: 309 A3

    At work:

    Hammer Strength Iso-lateral Wide Chest (11-15 RP):
    BWx10x3
    50x8
    90x5
    180x4
    270x3
    350x1
    390x7
    350x7

    OHP (11-15 RP):
    Barx5
    75x5
    95x3
    115x2
    135x1
    175x1
    195x3
    175x5
    155x5

    E-Z bar skullcrusher (15-30 RP):
    35x6
    75x10
    Right elbow pain

    Chin-ups (15-20 RP):
    BWx1, 2, 3, 4, 4, 4, 3, 3

    T-bar row (10-12 SS)
    120x12
    Last edited by Str8shutr; 04-27-2022 at 03:40 PM.

  5. #1255
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    Oct 2012
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    1,879

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    4/30 BW: 302 B3

    At Pivotal:

    Dumbbell Curl (20-30 RP):
    10sx8
    15sx5
    20sx3
    30sx1
    45sx10
    40sx10
    35sx10

    Pinwheel Curl (11-20 SS):
    30sx13

    Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
    40x7, 5

    Machine V Squat (6-10 SS + WM):
    BWx5
    50x5
    90x4
    180x3
    270x2
    360x7
    180x20

    Romanian DL:
    135x3
    225x12
    Last edited by Str8shutr; 04-30-2022 at 06:16 AM.

  6. #1256
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    Oct 2012
    Posts
    1,879

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    5/3 BW: 302 A1

    At work:

    Incline BP (11-15 RP)
    45x10x2
    95x5
    135x3
    185x2
    225x1
    250x4
    240x5
    230x6

    Seated DB military press (15-30 RP):
    35sx5
    65sx11, 8, 7

    CGBP: (15-20 RP):
    95x3
    135x2
    185x1
    225x1
    275x5
    265x4
    255x4
    245x4

    Lat Pulldowns (15-20 RP):
    240x8
    200x11

    DL (5-8 or 9-12 SS x2):
    135x3
    225x2
    315x1
    405x4
    315x5
    Last edited by Str8shutr; 05-03-2022 at 03:57 AM.

  7. #1257
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    Oct 2012
    Posts
    1,879

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    5/6 BW: 303 B1

    At work:

    Standing BB Curl (20-30 RP):
    10sx10
    15sx8
    45x5
    55x4
    65x3
    75x1
    85x1
    90x10
    80x10
    70x10

    Hammer Curl (11-20 SS):
    25sx16

    Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
    140x11

    ISO-lateral Kneeling Leg Curl (15-20 RP):
    BWx8
    25x6
    50x3
    75x12, 8

    Leg Press (2x4-8 SS +WM):
    Sledx8
    180x6
    360x4
    540x2
    720x1
    810x7
    500x20 or 21?
    Last edited by Str8shutr; 05-06-2022 at 03:27 AM.

  8. #1258
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    Oct 2012
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    5/7 BW: 305 A2

    At Pivotal:

    B (20-30 RP)
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x6
    275x6
    250x5, 4, 4

    OHP (11-15 RP):
    45x5
    95x3
    115x2
    135x1
    160x1
    180x6
    170x5
    160x5

    CGBP (11-15 RP):
    45x5
    135x3
    225x1
    255x6
    235x5
    215x5

    Hammer Strength Fixed Pulldown Machine (15-20 RP):
    135x5
    280x8
    255x10

    BB Rows:
    135x3
    235x11
    Last edited by Str8shutr; 05-09-2022 at 09:32 AM.

  9. #1259
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    Oct 2012
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    1,879

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    5/11 BW: 305 B2

    At work:

    Preacher Curls (20-30 RP):
    5sx12
    10sx10
    18x8
    28x3
    48x12
    58x9
    68x6

    Barbell Reverse Curl (11-20 SS):
    70x16

    Leg Press Calf Raise (10-12 SS):
    90x3
    250x11, last 4 at speed

    Lying Leg Curl (15-20 RP):
    65x8
    155x10
    140x8

    SQs (4-8 SS + WM):
    45x5
    135x3
    225x2
    275x1
    315x1
    365x1
    405x4
    315x6
    275x6

    SQs went better.
    Last edited by Str8shutr; 05-11-2022 at 03:24 PM.

  10. #1260
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    Oct 2012
    Posts
    1,879

    Default

    starting strength coach development program
    4/26 BW: 301 A3

    At work:

    Hammer Strength Iso-lateral Wide Chest (11-15 RP):
    BWx10x3
    50x8
    90x5
    180x4
    270x3
    360x1
    400x7
    360x6

    OHP (11-15 RP):
    Barx5
    75x5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    215x1
    225x1
    195x3
    175x5
    175x3

    Triceps Pressdown (15-30 RP):
    85x5
    70x14
    55x10 slloowww

    Chin-ups (15-20 RP):
    BWx1, 2, 3, 3, 3, 3, 3, 3, 3, 2

    T-bar row (10-12 SS)
    125x10
    Last edited by Str8shutr; 05-14-2022 at 04:57 PM.

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