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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1451
    Join Date
    Oct 2012
    Posts
    2,098

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    11/12 BW: 306

    At work:

    Iso-lateral Super Incline Press:
    Barx10x2
    50x6
    90x5
    140x3
    180x9-12 (11)
    150x12-15 (14)

    Supine Chin Grip Lat Pulldown:
    55x10
    100x6
    160x2
    220x6-9 (8)
    187.5x9-12 (13)

    Dip Machine:
    90x6
    180x3
    220x6-9 (8)
    190x9-12 (12)

    Seated Cable Row (to upper abs, wide grip):
    85x5
    140x3
    200x9-12 (11)
    200x12-15 (12) forgot to change weight

    DB Side Delt Raises:
    15X10-15 (15)
    10X15-20 (19)

    BB Shrugs (DC double rest pause set):
    225x3
    445x12, 7, 5
    Last edited by Str8shutr; 11-12-2023 at 04:36 AM.

  2. #1452
    Join Date
    Oct 2012
    Posts
    2,098

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    11/14 BW: 306

    At work:

    Safety squat bar SQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x6-9 (2) - 16 minute split
    210X9-12 (6) - 3 minute split; right knee is still really sore

    Safety squat bar Goodmornings:
    Barx3
    120x2
    160x1
    200x6-9 (8) 15 minute split
    150X9-12 (11) - 4 minute split

    Leg Extensions:
    100X12-15 (14)
    80X15-20 (20)

    Standing Leg Curls:
    60X9-12 (11) left leg 10 (12) right leg
    45X12-15 (15) left leg 5 (15) right leg

    Seated Calf Raise (DC double rest pause set):
    60x7, 4, 3

    Hanging knee raises:
    2x10-15 (13, 11)
    Last edited by Str8shutr; 11-14-2023 at 04:29 AM.

  3. #1453
    Join Date
    Oct 2012
    Posts
    2,098

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    11/16 BW: 305

    At work:

    DB BP:
    15sx10
    30sx8
    45sx5
    65sx3
    90sx6-9 (9) - 9 minute split
    70sx9-12 (11) - 4 minute split

    Chest supported T bar row:
    45x5
    90x2
    145x9-12 (10) - 8 minute split
    95x12-15 (13) - 4 minute

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    155x6-9 (7) - 16 minute split
    135x9-12 (8) - 4 minute split

    Wide grip overhand pulldowns:
    70x5
    140x2
    200x9-12 (11) - 6 minute split
    160x12-15 (14) 3 minute split

    Overhead triceps extension w/ EZcurl bar:
    25x5
    45x3
    75x9-12 (12) - 5 minute split
    65x12-15 (14) - 3 minute split

    BBcurlz:
    45x5
    65x3
    90x9-12 (10)
    80x12-15 (12)
    Last edited by Str8shutr; 11-17-2023 at 04:54 AM.

  4. #1454
    Join Date
    Oct 2012
    Posts
    2,098

    Default

    11/20 BW: 306

    At work:

    Iso-lateral Super Incline Press:
    Barx10x2
    50x8
    90x6
    140x3
    180x2
    200x9-12 (12)
    170x12-15 (13)

    Supine Chin Grip Lat Pulldown:
    100x10
    160x3
    227.5x6-9 (8)
    200x9-12 (11)

    Dip Machine:
    90x6
    180x3
    240x6-9 (9)
    2100x9-12 (12)

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    220x9-12 (9)
    200x12-15 (14)

    DB Side Delt Raises:
    20X10-15 (12)
    15X15-20 (17)

    BB Shrugs (DC double rest pause set):
    225x3
    455x13, 8, 5
    Last edited by Str8shutr; 11-20-2023 at 05:13 AM.

  5. #1455
    Join Date
    Oct 2012
    Posts
    2,098

    Default

    11/25 BW: 307

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    280x3-6 (6) - 22 minute split
    235x6-9 (8) - 4 minute split

    BBRow:
    135x3
    255x6-9 (9) - 11 minute split
    225x9-12 (12) - 3 minute split

    Seated DB Shoulder Press:
    70X6-9 (9) - 8 minute split
    55X9-12 (12) - 4 minute split

    V-grip Pulldowns:
    200x9-12 (11) - 10 minute split
    160x12-15 (12) - 3 minute split

    Tricep Pushdowns:
    72.5x9-12 (19) - 4 minute split
    72.5x12-15 (15) - 3 minute split

    Seated DB curl:
    45x9-12 (9)

    Cable curl w/ V grip:
    50x14

    Standing DB curl:
    30x12-15 (9)
    Last edited by Str8shutr; 11-25-2023 at 04:27 PM.

  6. #1456
    Join Date
    Oct 2012
    Posts
    2,098

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    11/28. BW: 306

    At Pivotal:

    MTS Incline Press:
    30x10x2
    60x5x2
    90x3
    120x2
    140x9-12 (9) per arm
    110x12-15 (12) per arm

    Supine Chin Grip Lat Pulldown:
    70x10
    140x3
    200x6-9 (11)
    180x9-12 (11)

    Dip Machine:
    90x6
    180x3
    250x6-9 (11)
    230x9-12 (17)

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    220x9-12 (12)
    207.5x12-15 (16)

    DB Side Delt Raises:
    20X10-15 (16)
    15X15-20 (18)

    BB Shrugs (DC double rest pause set):
    225x3
    315x2
    475x13, 8, 5
    Last edited by Str8shutr; 11-28-2023 at 10:12 AM.

  7. #1457
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    Oct 2012
    Posts
    2,098

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    My right knee is all jacked up. I think in about another 3-4 days I’ll be able to resume lower body.

  8. #1458
    Join Date
    Oct 2012
    Posts
    2,098

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    12/1 BW: 305

    At work:

    DB BP:
    15sx10
    30sx8
    45sx5
    70sx3
    95sx6-9 (9) - nope

    CGBP:
    185x3
    225x2
    245x6-9 (7) - 25 minute split
    215x9-12 (7) - 4 minute split

    Chest supported T bar row:
    45x5
    90x2
    150x9-12 (9) - 7 minute split
    100x12-15 (13) - 4 minute split

    OHP:
    45x5
    75x5
    115x2
    135x1
    155x6-9 (7) - 16 minute split
    135x9-12 (7) - 4 minute split

    Wide grip overhand pulldowns:
    70x5
    140x2
    207.5x9-12 (12) - 5 minute split
    167.5x12-15 (14) 3 minute split

    Overhead triceps extension w/ EZcurl bar:
    25x5
    45x3
    85x9-12 (12) - 5 minute split
    75x12-15 (14) - 3 minute split

    BBcurlz:
    45x5
    95x9-12 (3)

    Upper body smoked out. Need to do some lower body. If this fucking knee would heal up…
    Last edited by Str8shutr; 12-01-2023 at 04:50 AM.

  9. #1459
    Join Date
    Oct 2012
    Posts
    2,098

    Default

    12/3 BW: 308

    At work:

    Leg Press:
    Sledx12x2
    90x10
    180x8
    270x5
    360x3
    450x2
    540x2
    590x12- 35 minute split
    540x14 - 6 minute split

    Reverse Hypers (superset w/ Leg Press)
    60x10x2
    105x5
    150x2
    195x3
    240x10x2

    Knee felt meh.

  10. #1460
    Join Date
    Oct 2012
    Posts
    2,098

    Default

    starting strength coach development program
    12/5 BW: 307

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x3-6 (5) - 24 minute split
    240x6-9 (8) - 5 minute split

    BBRow:
    135x3
    255x1
    275x6-9 (9) - 10 minute split
    250x9-12 (11) - 5 minute split

    Seated DB Shoulder Press:
    75X6-9 (9) - 8 minute split
    60X9-12 (12) - 4 minute split

    V-grip Pulldowns:
    207.5x9-12 (10) - 6 minute split
    167.5x12-15 (13) - 3 minute split

    Tricep Pushdowns:
    72.5x9-12 (18) - 2 minute split
    72.5x12-15 (12.5) - 2 minute split

    Standing DB curl:
    45x9-12 (10)
    30x12-15 (13)
    Last edited by Str8shutr; 12-05-2023 at 04:53 AM.

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