Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 128

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1271
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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
    6/14 BW: 289 B2

    At work:

    Preacher Curls (20-30 RP):
    5sx12
    10sx10
    18x8
    28x5
    38x3
    48x1
    58x1
    73x6
    63x9
    53x12

    Barbell Reverse Curl (11-20 SS):
    60x17

    Leg Press Calf Raise (10-12 SS):
    180x3
    290x10

    Lying Leg Curl (15-20 RP):
    80x5
    170x8
    140x8

    SQs (4-8 SS + WM):
    45x5
    135x3
    225x2
    315x1
    405x2x2 - 18, 2 minute splits
    315x5 - 4 minute split
    Last edited by Str8shutr; 06-14-2022 at 03:26 PM.

  2. #1272
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    6/17 BW: 289 A3

    At Pivotal:

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

    OHP (11-15 RP):
    Barx5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    230x1x2
    210x2
    190x4
    190x2

    Triceps Pressdown (15-30 RP):
    80x10
    65x11
    50x slloowww

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

    T-bar row (10-12 SS)
    90x12
    Last edited by Str8shutr; 06-17-2022 at 06:46 AM.

  3. #1273
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    Oct 2012
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    4/12 BW: 306 B3

    At work:

    Dumbbell Curl (20-30 RP):
    5sx12
    10sx10
    15sx8
    20sx4
    30sx2
    45sx5
    40sx7
    35sx10
    30sx10

    Pinwheel Curl (11-20 SS):
    25sx16

    Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
    50x10

    Machine Hack Squat (6-10 SS + WM):
    BWx5
    Sledx5
    90x3
    180x2
    270x1
    360x7
    200x20

    Romanian DL:
    135x3
    225x2
    245x10
    Last edited by Str8shutr; 06-20-2022 at 03:23 AM.

  4. #1274
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    Oct 2012
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    6/22 BW: 302 A1

    At work:

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

    Seated DB military press (15-30 RP):
    35sx5
    65sx13, 7
    60sx7

    CGBP: (15-20 RP):
    95x3
    135x2
    185x1
    225x1
    275x4
    255x4
    235x5, 4

    Lat Pulldowns (15-20 RP):
    240x8
    180x12

    DL (5-8 or 9-12 SS x2):
    135x3
    225x2
    315x1
    405x3
    335x5
    Last edited by Str8shutr; 06-22-2022 at 03:38 AM.

  5. #1275
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    Oct 2012
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    Blah
    Last edited by Str8shutr; 07-05-2022 at 03:57 AM.

  6. #1276
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    Oct 2012
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    7/6 BW: 293

    At work:

    SQs:
    BWx5
    45x5
    135x3
    185x2
    225x5x3 - 16, 3, 3 minute splits

    B:
    45x10
    95x5
    135x3
    185x2
    225x5x3 - 16, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x5 - 9 minute split
    Last edited by Str8shutr; 07-06-2022 at 06:28 AM.

  7. #1277
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    Oct 2012
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    7/8 BW: 292

    At work:

    Standing BB Curl (20-30 RP):
    5sx10
    10sx8
    20sx5
    55x5
    75x3
    95x8
    85x10
    75x10

    Hammer Curl (11-20 SS):
    25sx16

    OHP (11-15 RP):
    Barx5
    75x5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    225x1x2
    205x1, F
    185x5, 3

    Leg Press (2x4-8 SS +WM):
    Sledx8
    180x6
    360x4
    540x2
    720x8
    450x20
    Last edited by Str8shutr; 07-08-2022 at 03:59 AM.

  8. #1278
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    Oct 2012
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    7/11 BW: 293

    At work:

    SQs:
    BWx5
    45x5
    135x3
    185x2
    225x1
    255x5x3 - 16, 3, 3 minute splits

    B:
    45x10
    95x5
    135x3
    185x2
    225x1
    245x5x3 - 17, 2, 3 minute splits

    Chins:
    1, 2, 3, 3, 3, 3, 3, 3
    Last edited by Str8shutr; 07-11-2022 at 05:26 AM.

  9. #1279
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    Oct 2012
    Posts
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    7/14 BW: 293

    At work:

    SQs:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x5x3 - 15, 3, 3 minute splits

    B:
    45x10
    95x5
    135x3
    185x2
    225x1
    255x5x3 - 18, 2, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5 - 14 minute split
    Last edited by Str8shutr; 07-14-2022 at 05:59 PM.

  10. #1280
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    Oct 2012
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    starting strength coach development program
    7/17 BW: 292

    At Pivotal:

    Standing BB Curl (20-30 RP):
    5sx10
    10sx8
    20sx5
    55x5
    75x3
    95x10
    85x10
    75x10

    Hammer Curl (11-20 SS):
    25sx16

    OHP (11-15 RP):
    Barx5x2
    75x5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    225x1x1, F, 1
    205x2, 2
    185x3, 4

    Leg Press (2x4-8 SS +WM):
    Sledx8
    180x6
    360x4
    540x2
    720x8
    500x20
    Last edited by Str8shutr; 07-17-2022 at 06:03 AM.

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