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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1511
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    • starting strength seminar august 2024
    • starting strength seminar october 2024
    • starting strength seminar december 2024
    4/21 BW: 292

    At work:

    Hammer Super Incline Press:
    Barx15
    50x10
    90x5
    140x3
    180x2
    220x9-12 (12)
    190x12-15 (13)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    240x6-9 (9)
    200x9-12 (12)

    DB Side Delt Raises:
    30X10-15 (10)
    25X15-20 (15)

  2. #1512
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    4/26 BW: 291

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (3, 3, 3, 3, 3, 3) - 26, 3, 3, 5, 3, 3 minute splits
    250x6-9 (7) - minute split

    Lat Pulldown:
    85x8
    160x3
    240x6-9 (8) - 6 minute split
    200x9-12 (12) - 3 minute split

    Tricep Pushdowns:
    80x23
    72.5x17

    Side Laterals:
    25x15
    20x15

  3. #1513
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    3/30 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10x2
    90x6
    140x3
    180x2
    230x9-12 (12)
    200x12-15 (15)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    260x6-9 (9)
    200x9-12 (13)

    Triceps press downs:
    50x22
    65x22
    80x15

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    240x9-12 (9)
    187.5x12-15 (14)

    DB Side Delt Raises:
    30X10-15 (12)
    25X15-20 (15)

    BB Shrugs (DC double rest pause set):
    225x3
    455x13, 7, 5
    Last edited by Str8shutr; 04-30-2024 at 03:28 PM.

  4. #1514
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    5/3 BW: 289

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (6) - 14 minute split
    205x9-12 (9) - 5 minute split

    Chest supported T Bar Row:
    70x5
    135x9-12 (11) - 5 minute split
    110x12-15 (15) - 2 minute split

    Machine Curlz:
    50x8 slloowww
    Last edited by Str8shutr; 05-03-2024 at 03:37 PM.

  5. #1515
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    /26 BW: 291

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (3, 3, 3, 3, 3, 3) - 26, 3, 3, 3, 3, 3 minute splits
    250x6-9 (6) - 3 minute split

    Lat Pulldown:
    85x8
    160x3
    240x6-9 (8) - 5 minute split
    200x9-12 (11) - 3 minute split
    Last edited by Str8shutr; 05-08-2024 at 04:38 AM.

  6. #1516
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    5/11 BW: 287

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10x2
    90x6
    140x3
    180x2
    210x1
    240x9-12 (11)
    210x12-15 (12)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    140x5
    200x2
    260x6-9 (8)
    200x9-12 (11)

    Triceps press downs:
    55x30
    70x21
    85x12

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    240x9-12 (9)
    187.5x12-15 (14)

    DB Side Delt Raises:
    25X10-15 (15)
    25X0x15-20 (16)
    Last edited by Str8shutr; 05-11-2024 at 03:29 AM.

  7. #1517
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    5/15 BW: 288

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (6) - 19 minute split
    205x9-12 (10) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    135x9-12 (13) - 6 minute split
    115x12-15 (15) - 2 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    165x6
    135x9

    Iso-lateral pulldowns:
    85x8
    160x4
    270x9-12 (13) - 4 minute split
    180x12-15 (15) - 3 minute split

    Overhead triceps extension w/ EZcurl bar:
    95x9-12 (12) - 4 minute split
    85x12-15 (14) - 3 minute split

    Machine Curlz:
    50x22
    65x16
    Last edited by Str8shutr; 05-15-2024 at 07:00 PM.

  8. #1518
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    5/17 BW: 288

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (3, 3, 3, 3, 3) - 26, 4, 4, 4, 4 minute splits
    225x8 - 5 minute split
    185x9 - 3 minute split

    Lat Pulldown:
    85x8
    160x3
    240x6-9 (9) - 6 minute split
    207.5x9-12 (10) - 3 minute split

    Tricep Pushdowns:
    85x19
    72.5x16

    Machine curl:
    65x16
    50x15

    Side Laterals:
    25x15
    20x15
    Last edited by Str8shutr; 05-17-2024 at 03:25 PM.

  9. #1519
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    5/24 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10x2
    90x6
    140x3
    180x2
    235x9-12 (12)
    210x12-15 (13)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    267.5x6-9 (7)
    200x9-12 (13)

    Triceps press downs:
    50x22
    57.5x23
    65x18

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    240x9-12 (10)
    200x12-15 (13)

    DB Side Delt Raises:
    25X10-15 (14)
    20X15-20 (17)

    BB Shrugs (DC double rest pause set):
    225x3
    455x14, 8, 5
    Last edited by Str8shutr; 05-24-2024 at 03:42 AM.

  10. #1520
    Join Date
    Oct 2012
    Posts
    2,132

    Default

    starting strength coach development program
    5/26 BW: 288

    At work:

    Back extensions:
    BWx5x3

    DL:
    135x5x2
    225x5
    315x5

    Calves:
    120x6 (5 sec hold up, 5 sec hold down)
    120x5 (5 sec hold up, 5 sec hold down)
    Last edited by Str8shutr; 05-26-2024 at 03:39 AM.

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