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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1371
    Join Date
    Oct 2012
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    2,110

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    3/23 BW: 309 Deload

    At work:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x3x2 - 20, 4 minute splits

    Triceps Pressdown:
    25x25
    35x25
    42.5x25
    50x19

    Seated Row:
    55x25
    85x25
    100x25
    120x21

    DB Bench:
    25x25
    30x25
    35x25
    40x15 - 14 minutes
    Last edited by Str8shutr; 03-29-2023 at 11:41 PM.

  2. #1372
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    Oct 2012
    Posts
    2,110

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    3/29 BW: 308 Deload

    At work:

    SQs:
    BWx5
    45x5x2
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x3 - 24 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x3 - 22 minute split

  3. #1373
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    Oct 2012
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    4/4 BW: 309 1A

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    275x3x3 - 22, 5, 3 minute splits
    295x2x3 - 3, 3, 3 minute splits
    325x1 - 4 minute split
    255x7 - 3 minute split

    Triceps Pressdown:
    25x25
    30x25
    35x25
    42.5x25

    Seated Row:
    40x25
    70x25
    100x25
    120x25

    DB Bench:
    20x25
    25x25
    30x25
    35x25 - 14 minutes

  4. #1374
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    3/29 BW: 308 Deload

    At work:

    SQs:
    BWx5x2
    45x5x2
    135x5
    225x3
    315x2
    365x1
    405x1
    455x1 - 34 minute split

    Seated Leg Press:
    130x6
    250x4
    330x10x3 - 8, 2, 2 minute splits

    Leg Extensions:
    100x10x3

  5. #1375
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    Oct 2012
    Posts
    2,110

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    4/11 BW: 308 Vaca

    At Cynergy:

    SQs:
    BWx5x2
    45x5x2
    135x5
    225x3
    315x2
    365x1
    405x1
    455x1 - 16 minute split
    405x3 - 4 minute split
    365x5 - 5 minute split

    B:
    45x10
    95x5
    135x5
    185x2
    225x1
    275x1
    315x2 - 25 minute split
    295x4 - 5 minute split
    275x5 - 5 minute split
    Last edited by Str8shutr; 04-11-2023 at 08:17 AM.

  6. #1376
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    Oct 2012
    Posts
    2,110

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    4/17 BW: 308 1A

    At Pivotal:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x3x5 - 21, 3, 4, 3, 4 minute splits

    OHP:
    45x5
    95x3
    135x1
    185x1
    205x1
    225x1

    Triceps Pressdown:
    25x25
    30x25
    35x25
    42.5x25

    Seated Row:
    55x25
    85x25
    100x25
    120x25

    DB Bench:
    20x25
    25x25
    30x25
    35x21 - 14 minutes

    Curlz:
    10x8
    20x4
    30sx16
    25sx18
    Last edited by Str8shutr; 04-17-2023 at 09:16 AM.

  7. #1377
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    Oct 2012
    Posts
    2,110

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    4/19 BW: 308 ???

    At Pivotal:

    SQs:
    BWx5x2
    45x5x2
    135x5
    225x3
    315x1
    365x1
    405x1
    455x3x2 - 29, 7 minute split
    455x2 - 8 minute split

    Leg Press:
    180x6
    360x2
    540x1
    630x8 - 6 minute split
    500x25 - 6 minute split

    Leg Extensions:
    40x6
    85x4
    115x5
    115x10
    145x12
    175x10
    205x10

    Calf Raises:
    90x4
    90x3 w pause
    130x5 w pauses
    110x3 w pauses

  8. #1378
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    4/4 BW: 309 1A

    At work:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5x5 - 23, 5, 5, 5, 7 minute splits

    Triceps Pressdown:
    25x25
    30x25
    35x25
    42.5x25

    Seated Row:
    40x25
    70x25
    100x25
    120x25

    DB Bench:
    20x25
    25x25
    30x25
    35x25 - 14 minutes

  9. #1379
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    4/23 BW: 308 ???

    At work:

    Leg Press:
    90x6
    270x2
    450x1
    630x1
    680x8 - 18 minute split
    500x20 - 6 minute split

    Leg Extensions:
    50x6
    100x4
    130x5
    155x3
    115x10x2

    Got a Highland Games competition on 4/29. Taking it easy this week.

  10. #1380
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    4/25 BW: 311

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    275x5x3 - 22, 5, 6 minute splits

    Triceps Pressdown:
    30x25
    35x25
    42.5x25
    50x25

    Seated Row:
    70x25
    100x25
    120x25
    140x25

    DB Bench:
    25x25
    30x25
    35x25
    40x25 - 14 minutes

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