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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. 08-18-2023, 12:09 PM #1421
    Str8shutr
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    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    8/18 BW: 311

    At work:

    SQs:
    BWx5
    45x5x2
    135x5
    225x3
    275x2
    315x1
    365x1
    405x4x3 - 30, 6, 10 minute splits
    375x4 - 9 minute split
    345x4 - 10 minute split

    Leg Extensions:
    100x10x2

    Good work. All sets felt strong.
    Last edited by Str8shutr; 08-18-2023 at 05:54 PM.
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  2. 08-20-2023, 01:52 PM #1422
    Str8shutr
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    8/20 BW: 311

    At work:

    Incline B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    270x3x3 - 26, 5, 5 minute splits
    240x7 - 6 minute split
    240x6 - 6 minute split

    Triceps Pressdown:
    50x20
    65x15
    72.5x12
    80x12

    Seated Row:
    160x20
    180x15
    200x12
    220x12

    DB Bench:
    40x20
    50x15
    60x12
    65x12
    Last edited by Str8shutr; 08-20-2023 at 03:23 PM.
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  3. 08-23-2023, 07:33 AM #1423
    Str8shutr
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    8/23 BW: 309

    At Pivotal:

    Leg Press:
    BWx5
    Sledx8
    90x8
    180x6
    270x4
    360x3
    450x2
    540x1
    630x1
    720x1
    760x10 - 17 minute split
    760x12 - 5 minute split

    DL:
    135x5
    225x2
    315x1
    365x5 - 18 minute split

    Leg Extensions:
    80x10x2
    100x10
    Last edited by Str8shutr; 08-23-2023 at 09:16 AM.
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  4. 08-25-2023, 02:05 AM #1424
    Str8shutr
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    8/25 BW: 308

    At work:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    290x5x4 - 25, 7, 8, 8 minute splits
    Last edited by Str8shutr; 08-25-2023 at 03:56 AM.
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  5. 08-27-2023, 08:53 AM #1425
    Str8shutr
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    8/28 BW:309

    At work:

    SQs:
    BWx5
    45x5
    135x5
    225x3
    315x2
    405x1
    455x1 - 25 minute split
    495x1 - 7 minute split
    475x1x2 - 7, 7 minute splits
    425x3x2 - 7, 7 minute splits

    495 went pretty easy.
    Last edited by Str8shutr; 08-28-2023 at 03:26 AM.
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  6. 09-01-2023, 01:50 PM #1426
    Str8shutr
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    9/1 BW: 308

    At workl:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1 - 16 minute split
    350x1 - 4 minute split
    365x1x3 - 4, 5, 7 minute splits
    335x2 - 6 minute split
    325x2 - 7 minute split
    315x3 - 6 minute splits
    Last edited by Str8shutr; 09-01-2023 at 03:13 PM.
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  7. 09-02-2023, 05:50 PM #1427
    Str8shutr
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    9/3 BW: 308

    At work:

    SQs:
    BWx5
    45x5x2
    135x5
    225x3
    275x2
    315x1
    365x1
    415x3x2 - 26, 7 minute splits
    405x1 - 8 minute split
    That went downhill quick. Called it.

    Pretty beat. These sets didn’t feel good. Slightly dehydrated. 3rd shift of 6.
    Last edited by Str8shutr; 09-03-2023 at 03:02 PM.
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  8. 09-04-2023, 06:48 PM #1428
    Str8shutr
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    9/5 BW: 307

    At work:

    Incline B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x3x3 - 12, 5, 6 minute splits
    240x6x2- 6, 6 minute splits

    Triceps Pressdown:
    57.5x20
    65x15
    72.5x14
    80x10

    Seated Row:
    180x20
    200x15
    220x12
    240x12

    DB Bench:
    45x20
    55x15
    60x14
    65x10
    Last edited by Str8shutr; 09-05-2023 at 03:32 PM.
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  9. 09-09-2023, 08:12 AM #1429
    Str8shutr
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    9/9 BW: 309

    At Pivotal:

    Leg Press:
    BWx5
    Sledx8
    90x8
    180x6
    270x4
    360x3
    450x2
    540x1
    630x1
    720x1
    780x12 - 23 minute split
    780x12 - 6 minute split

    DL:
    135x3x2
    225x2x2
    315x1
    385x5 - 20 minute split

    Leg Extensions:
    90x10x3
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  10. 09-11-2023, 03:10 AM #1430
    Str8shutr
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    starting strength coach development program
    9/11 BW: 308

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x4x5 - 23, 5, 5, 6, 8 minute splits
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