Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 133

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1321
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    Oct 2012
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    • starting strength seminar february 2023
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    11/27 BW: 306

    At work:

    Leg Press:
    BWx5
    90x8
    180x6
    270x4
    360x2
    450x1
    540x1
    630x8 - 21 minute split
    450x20 - 4 minute split

    Reverse Hypers:
    10x8
    50x5
    100x3
    150x10x3 - 12, 2, 3 minute splits

    Lat Pulldowns:
    40x8
    85x6
    140x3
    200x10
    160x12
    Last edited by Str8shutr; 11-27-2022 at 05:59 AM.

  2. #1322
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    Oct 2012
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    11/28 BW: 305 1A

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x3x5 - 22, 4, 4, 5, 5 minute splits

    OHP:
    45x5
    95x3
    135x1
    185x1

    Curlz:
    10x8
    20x4
    30sx15
    25sx10
    Last edited by Str8shutr; 11-29-2022 at 04:23 AM.

  3. #1323
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    12/1 BW: 310 1B

    At Pivotal:

    SQs:
    BWx5x2
    45x5x2
    135x5
    185x3
    225x2
    275x1
    315x3 - 21 minute split
    335x3 - 4 minute split
    355x3 - 6 minute split
    375x3 - 7 minute split

    Leg Extension (1 sec pause at top):
    40x5
    70x8x3

    DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
    100x3
    100x4
    Last edited by Str8shutr; 12-02-2022 at 12:58 PM.

  4. #1324
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    Oct 2012
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    12/5 BW: 310 2A

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5x4 - 17, 4, 5, 7 minute splits

    OHP:
    45x5
    95x3
    135x1
    185x3x5 - 10, 3, 3, 4, 5 minute splits

    Curlz:
    10x8
    20x4
    30sx16
    25sx14
    Last edited by Str8shutr; 12-05-2022 at 04:28 PM.

  5. #1325
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    Oct 2012
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    12/7 BW: 308 2B

    At work:

    Wenning warmup (3 exercises done as a circuit):
    Leg curl:
    20x8
    30x10
    40x12
    40x15

    Reverse hypers:
    25x8, 10, 12,15

    Belt SQ:
    25x8, 10, 10, 10 - 14 minutes

    SSB:
    70x3
    120x2
    160x2
    210x1
    250x1
    270x3x5 - 14, 3, 3, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x3 - 26 minute split
    365x3 - 4 minute split
    405x3 - 6 minute split

    Hammer Strength ISO-lateral DY Row:
    50x5
    100x3
    140x2
    180x10
    200x10
    Last edited by Str8shutr; 12-07-2022 at 08:10 PM.

  6. #1326
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    Oct 2012
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    1/25 BW: 306 3A

    At work:

    Triceps Pressdown:
    20x12
    25x12
    30x15
    35x20

    Seated Row:
    40x12
    55x12
    70x15
    70x20

    DB Bench:
    15x12
    20x12
    25x15
    25x20 - 14 minutes

    Incline B:
    95x5
    135x2
    185x1
    225x5 - 14 minute split
    205x7 - 4 minute split
    205x5 - 3 minute split
    185x8 - 4 minute split

    Hammer Strength Wide Chest:
    90x5
    180x2
    270x10 - 8 minute split
    270x10 - 3 minute split
    230x12 - 3 minute split

    Curlz:
    10x8
    20x5
    30sx18
    25sx15

    Concentration Curlz:
    30x12 slow
    40x12 slow
    Last edited by Str8shutr; 12-15-2022 at 04:23 AM.

  7. #1327
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    Oct 2012
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    12/13 BW: 306 3B

    At work:

    Wenning warmup (3 exercises done as a circuit):
    Leg curl:
    20x10
    30x12
    40x15
    40x20

    Reverse hypers:
    30x10, 12, 15,20

    Seated Leg press:
    30x10, 12, 15, 20 - 13 minutes

    Leg Press:
    90x4
    180x3
    270x2
    450x1
    540x1
    680x8 - 16 minute split
    500x20 - 4 minute split

    Reverse Hypers:
    50x5
    100x3
    150x1
    175x10x3 - 10, 3, 4 minute splits

    DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
    100x4
    100x5

    Lat Pulldowns:
    40x10
    100x6
    160x3
    200x11
    160x13
    Last edited by Str8shutr; 12-13-2022 at 04:35 AM.

  8. #1328
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    Oct 2012
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    12/15 BW: 305 1A

    At work:

    Triceps Pressdown:
    20x15
    25x18
    30x20
    35x22

    Seated Row:
    40x15
    55x18
    70x20
    70x22

    DB Bench:
    15x15
    20x18
    25x20
    25x22 - 13 minutes

    B:
    45x5
    95x5
    135x3
    185x2
    225x1
    270x1
    300x3x5 - 21, 3, 4, 5, 6 minute splits

    Curlz:
    10x8
    20x4
    30sx18
    25sx18

    Pretty beat up from work, shoulders are getting hammered right now. Skipped OHP.
    Last edited by Str8shutr; 12-15-2022 at 04:36 AM.

  9. #1329
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    Oct 2012
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    1,949

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    12/18 BW: 310 1B

    At work:

    Wenning warmup (3 exercises done as a circuit):
    Leg curl:
    20x10
    30x12
    40x15
    40x18

    Reverse hypers:
    25x10, 12, 15, 18

    Belt SQ:
    25x10, 12, 12, 12 - 14 minutes

    SQs:
    BWx3
    45x3
    135x3
    225x2
    275x1
    325x3 - 21 minute split
    345x3 - 4 minute split
    365x3 - 5 minute split
    385x3 - 6 minute split

    Leg Extension (1 sec pause at top):
    30x8
    80x8x3

    DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
    100x4
    100x5
    Last edited by Str8shutr; 12-18-2022 at 04:36 AM.

  10. #1330
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    Oct 2012
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    starting strength coach development program
    12/21 BW: 305 2A

    At work:

    Triceps Pressdown:
    20x18
    25x20
    30x25
    35x25

    Seated Row:
    40x18
    55x20
    70x22
    70x25

    DB Bench:
    15x18
    20x20
    25x22
    25x25 - 14 minutes

    B:
    45x8
    95x5
    135x3
    185x2
    225x1
    255x1
    285x5x4 - 21, 5, 5, 7 minute splits

    OHP:
    45x5
    95x3
    135x1
    165x1
    190x3x5 - 15, 3, 3, 4, 5 minute splits

    Curlz:
    10x8
    20x4
    30sx18
    25sx15
    Last edited by Str8shutr; 12-21-2022 at 04:34 PM.

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