Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 127

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1261
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    Oct 2012
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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    5/18 BW: 302 B3

    At Pivotal:

    Dumbbell Curl (20-30 RP):
    10sx10
    15sx8
    20sx5
    30sx3
    40sx1
    50sx10
    45sx10
    40sx8

    Pinwheel Curl (11-20 SS):
    30sx

    Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
    40x8, 6

    Machine V Squat (6-10 SS + WM):
    BWx5
    90x5
    180x3
    270x2
    360x1
    410x6
    200x15

    Romanian DL:
    135x3
    225x1
    255x11

  2. #1262
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    Oct 2012
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    5/20 BW: 302 A1

    At work:

    Incline BP (11-15 RP)
    45x10x2
    95x5
    135x3
    185x2
    225x1
    255x4
    245x4
    235x5

    Seated DB military press (15-30 RP):
    35sx5
    65sx12, 7
    55sx8

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

    Lat Pulldowns (15-20 RP):
    220x8
    180x11

    DL (5-8 or 9-12 SS x2):
    135x3
    225x2
    315x1
    405x3
    315x5
    Last edited by Str8shutr; 05-20-2022 at 05:07 AM.

  3. #1263
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    Oct 2012
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    5/23 BW: 303 B1

    At Pivotal:

    Standing BB Curl (20-30 RP):
    10sx10
    15sx8
    20sx5
    45x5
    55x4
    65x3
    75x1
    85x1
    95x10
    85x10
    75x10

    Hammer Curl (11-20 SS):
    25sx18

    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
    80x3, 75x5
    50x12

    Leg Press (2x4-8 SS +WM):
    Sledx8
    180x6
    360x4
    540x2
    720x1
    810x9
    500x20

  4. #1264
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    Oct 2012
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    5/25 BW: 304 A2

    At Pivotal:

    B (20-30 RP)
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    290x5
    280x5
    255x5, 5, 4

    OHP (11-15 RP):
    45x5
    95x3
    135x1
    165x1
    185x5
    175x5
    165x5

    CGBP (11-15 RP):
    135x3
    225x1
    260x5
    240x4
    220x5

    Hammer Strength Fixed Pulldown Machine (15-20 RP):
    100x5
    220x8
    200x10

    BB Rows:
    135x3
    245x11
    Last edited by Str8shutr; 05-25-2022 at 09:42 AM.

  5. #1265
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    Oct 2012
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    5/28 BW: 305 B2

    At work:

    Preacher Curls (20-30 RP):
    5sx12
    10sx10
    18x8
    28x5
    38x3
    53x12
    63x7
    73x4

    Barbell Reverse Curl (11-20 SS):
    55x16

    Leg Press Calf Raise (10-12 SS):
    90x3
    270x12

    Lying Leg Curl (15-20 RP):
    65x8
    162.5x10
    140x8

    SQs (4-8 SS + WM):
    45x5
    135x3
    225x2
    275x1
    315x1
    365x1
    405x3x2 - 22, 6 minute splits
    315x1 - 7 minute split
    Last edited by Str8shutr; 05-28-2022 at 04:23 PM.

  6. #1266
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    Oct 2012
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    5/30 BW: 301 A3

    At work:

    Hammer Strength Iso-lateral Wide Chest (11-15 RP):
    BWx10x3
    50x8
    90x5
    180x4
    270x3
    360x2
    410x6
    320x7

    OHP (11-15 RP):
    Barx5x2
    75x5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    225x1x2
    205x3
    185x4

    Triceps Pressdown (15-30 RP):
    92.5x5
    72.5x12
    57.5x8 slloowww

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

    T-bar row (10-12 SS)
    90x12
    Last edited by Str8shutr; 05-30-2022 at 04:15 PM.

  7. #1267
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    Oct 2012
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    6/2 BW: 302 B3

    At Pivotal:

    Dumbbell Curl (20-30 RP):
    10sx10
    20sx5
    30sx3
    40sx1
    50sx10
    40sx10
    30sx10

    Pinwheel Curl (11-20 SS):
    25sx15

    Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
    50x8, 4

    Machine V Squat (6-10 SS + WM):
    BWx5
    90x5
    180x3
    270x2
    360x1
    430x5
    220x12

    Romanian DL:
    135x3
    225x2
    275x7

    Minimal caffeine, felt it.
    Last edited by Str8shutr; 06-02-2022 at 12:25 PM.

  8. #1268
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    Oct 2012
    Posts
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    6/4 BW: 299 A1

    At work:

    Incline BP (11-15 RP)
    45x10
    95x5
    135x3
    185x2
    225x1
    255x5
    235x6

    Seated DB military press (15-30 RP):
    35sx5
    60sx12, 8, 5

    CGBP: (15-20 RP):
    95x3
    135x2
    185x1
    225x1
    275x5
    255x4
    235x6

    Lat Pulldowns (15-20 RP):
    220x10
    160x14

  9. #1269
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    Oct 2012
    Posts
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    6/7 BW: 303 B1

    At work:

    Standing BB Curl (20-30 RP):
    10sx10
    15sx8
    20sx5
    45x5
    65x4
    85x2
    100x10
    90x10
    80x10

    Hammer Curl (11-20 SS):
    30sx14

    Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
    140x12

    ISO-lateral Kneeling Leg Curl (15-20 RP):
    BWx8
    25x6
    50x3
    75x9
    55x12

    Leg Press (4-8 SS +WM):
    Sledx8
    180x6
    360x4
    540x2
    720x1
    810x8
    500x18
    Last edited by Str8shutr; 06-07-2022 at 03:34 AM.

  10. #1270
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    Oct 2012
    Posts
    1,879

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    starting strength coach development program
    6/12 BW: 295 A2

    At work:

    B (20-30 RP)
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x5
    285x5
    260x5, 4, 4

    OHP (11-15 RP):
    45x5
    95x3
    135x1
    165x1
    190x4
    180x4
    170x4

    CGBP (11-15 RP):
    135x3
    225x1
    265x4
    245x4
    225x5

    Cable Pulldown (15-20 RP):
    100x6
    220x9
    200x10

    BB Rows:
    135x3
    250x12
    Last edited by Str8shutr; 06-12-2022 at 03:27 PM.

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