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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1361
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    Oct 2012
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    2,109

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    • starting strength seminar april 2024
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    3/2 BW: 305 2A

    At Pivotal:

    B:
    45x5x2
    95x5
    135x3
    225x2
    265x1
    295x5x5 - 17, 5, 6, 7, 7 minute splits

    Triceps Pressdown:
    20x25
    25x25
    30x25
    35x25

    Seated Row:
    40x25
    55x25
    70x25
    85x25

    DB Bench:
    20x25
    25x25
    30x25
    35x25 - 18 minutes

    Curlz:
    10x6
    20x3
    30sx17
    25sx18

    Concentration Curlz:
    40x7
    30x6

  2. #1362
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    Oct 2012
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    2,109

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    3/4 BW: 308 2B

    At work:

    SSB:
    BWx5
    70x5
    160x3
    210x2
    250x1
    300x1
    330x3x3 - 20, 6, 8 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    495x1 - 31 minute split
    405x3 - 6 minute split
    Last edited by Str8shutr; 03-04-2023 at 05:43 AM.

  3. #1363
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    Oct 2012
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    3/6 BW: 309 3A

    At work:

    Incline B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x5 - 17 minute split
    235x6 - 6 minute split
    235x6 - 5 minute split
    215x8 - 5 minute split
    215x8 - 6 minute split

    Hammer Strength Wide Chest:
    90x5
    180x2
    270x1
    350x9 - 14 minute split
    330x8 - 3 minute split
    300x8 - 3 minute split

    Triceps Pressdown:
    25x25
    30x25
    35x25

    DB Bench:
    25x25
    30x20 - 8 minutes
    Last edited by Str8shutr; 03-06-2023 at 05:41 AM.

  4. #1364
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    Oct 2012
    Posts
    2,109

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    3/8 BW: 308 3B

    At Pivotal:

    Leg Press:
    BWx5
    90x5
    180x4
    270x3
    360x2
    450x1
    540x1
    630x1
    720x11 - 16 minute split
    520x25 - 4 minute split

    Reverse Hypers:
    90x6
    180x3
    250x10x3 - 14, 3, 4 minute splits

    DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
    130x7
    150x5

    Lat Pulldowns:
    70x6
    140x4
    200x1
    240x8
    180x8
    Last edited by Str8shutr; 03-08-2023 at 09:27 AM.

  5. #1365
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    Oct 2012
    Posts
    2,109

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    3/10 BW: 309 1A

    At Pivotal:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    325x3x2 - 20, 5 minute split
    325x2 - 7 minute split
    335x2x3 - 7, 7, 7 minute splits
    365x1 - 8 minute split
    275x6 - 8 minute split

    Triceps Pressdown:
    25x25
    30x25
    35x25
    42.5x25

    Seated Row:
    40x25
    70x25
    100x25
    120x21

    DB Bench:
    20x25
    25x25
    30x25
    35x24 - 14 minutes
    Last edited by Str8shutr; 03-11-2023 at 08:55 PM.

  6. #1366
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    Oct 2012
    Posts
    2,109

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    3/2 BW: 308 1B

    At work:

    SQs:
    BWx5
    45x5x2
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    385x3 - 27 minute split
    425x3 - 7 minute split
    465x3 - 8 minute split
    435x2 - 10 minute split
    405x4 - 9 minute split

    Leg Extension:
    110x10x3

    SQ lifetime PR! Been too long…
    Last edited by Str8shutr; 03-12-2023 at 05:42 PM.

  7. #1367
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    3/13 BW: 310 2A

    At work:

    B:
    45x5x2
    95x5x2
    135x3x2
    185x2
    225x1
    265x1
    300x4x3 - 21, 4, 6 minute splits
    300x3x3 - 6, 8, 8 minute splits

    Triceps Pressdown:
    25x25
    30x25
    35x25
    42.5x22

    Seated Row:
    55x25
    85x25
    100x25
    120x20

    DB Bench:
    25x25
    30x25
    35x25
    40x16 - 14 minutes
    Last edited by Str8shutr; 03-14-2023 at 05:19 PM.

  8. #1368
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    Oct 2012
    Posts
    2,109

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    3/16 BW: 308 2B

    At Pivotal:

    SSB:
    BWx5
    70x5
    160x3
    210x2
    250x1
    300x1
    330x3x3 - 20, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    455x3 - 28 minute split
    405x4 - 10 minute split

    Curlz:
    10x8
    20x4
    30x18
    25x17
    Last edited by Str8shutr; 03-16-2023 at 09:23 AM.

  9. #1369
    Join Date
    Oct 2012
    Posts
    2,109

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    3/19 BW: 309 3A

    At work:

    Incline B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x5 - 14 minute split
    240x6 - 5 minute split
    240x4 - 5 minute split
    220x8 - 5 minute split
    220x6 - 5 minute split

    Triceps Pressdown:
    25x25
    35x25
    50x25
    57.5x19

    Low Row:
    55x25
    85x25
    100x25
    120x25

    DB Bench:
    25x25
    30x25
    35x25
    40x16 - 14 minutes
    Last edited by Str8shutr; 03-19-2023 at 03:29 AM.

  10. #1370
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    Oct 2012
    Posts
    2,109

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    starting strength coach development program
    3/21 BW: 308 3B

    At Pivotal:

    Leg Press:
    BWx5
    90x5
    180x4
    270x3
    360x2
    450x1
    540x1
    630x1
    720x1
    770x8 - 20 minute split
    540x20 - 6 minute split

    Reverse Hypers:
    50x8
    140x4
    230x2
    260x10x3 - 14, 2, 2 minute splits

    DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
    140x7
    160x5
    Last edited by Str8shutr; 03-21-2023 at 03:28 AM.

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