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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1521
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    • starting strength seminar august 2024
    • starting strength seminar october 2024
    • starting strength seminar december 2024
    5/30 BW: 288

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (6) - 19 minute split
    225x8 - 4 minute split
    205x9-12 (9) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    145x9-12 (12) - 6 minute split
    125x12-15 (15) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    185x3
    165x6
    135x8

    Iso-lateral pulldowns:
    85x8
    160x4
    290x9-12 (12) - 4 minute split
    200x12-15 (15) - 3 minute split

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

    Machine Curlz:
    50x24
    65x17
    Last edited by Str8shutr; 05-30-2024 at 03:34 PM.

  2. #1522
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/2 BW: 288

    At work:

    Leg Press:
    Sledx8x3
    90x6x2
    180x5
    270x3
    360x8 - 23 minute split
    360x5x2 - 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    345x5 - 15 minute split

    Standing Calf Raises:
    120x8 (5 sec hold up, 5 sec hold down)
    120x6 (5 sec hold up, 5 sec hold down)
    Last edited by Str8shutr; 06-02-2024 at 03:00 PM.

  3. #1523
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/4 BW: 288

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (3, 3, 3, 3, 3) - 27, 3, 4, 4, 4 minute splits
    225x9 - 5 minute split
    185x9 - 3 minute split

    BBRow:
    135x3
    225x1
    285x6-9 (8) - 7 minute split
    235x9-12 (11) - 3 minute split

    Tricep Pushdowns:
    85x17
    50x26

    Lat Pulldown:
    85x8
    160x3
    240x6-9 (9) - 6 minute split
    200x9-12 (11) - 3 minute split

    Machine curl:
    65x17
    Last edited by Str8shutr; 06-04-2024 at 06:21 PM.

  4. #1524
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/8 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10x2
    90x8
    140x5
    180x3
    210x2
    245x9-12 (11)
    215x12-15 (12)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    267.5x6-9 (8)
    207.5x9-12 (12)

    Triceps press downs:
    50x24
    57.5x24
    65x20

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    240x9-12 (11)
    200x12-15 (14)

    BB Shrugs (DC double rest pause set):
    225x3
    465x13, 8, 7
    Last edited by Str8shutr; 06-09-2024 at 03:36 AM.

  5. #1525
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/11 BW: 288

    At work:

    Seated Leg Press:
    Sledx12x2
    50x8x2

    Leg Press:
    180x4
    270x3
    360x2
    450x8x3 - 23, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5 - 16 minute split

    Standing Calf Raises:
    120x9 (5 sec hold up, 5 sec hold down)
    120x6 (5 sec hold up, 5 sec hold down)
    Last edited by Str8shutr; 06-11-2024 at 03:27 AM.

  6. #1526
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/13 BW: 288

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (5) - 15 minute split
    225x7 - 4 minute split
    205x9-12 (8) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    155x9-12 (10) - 6 minute split
    135x12-15 (14) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    205x1
    225xF (stalled above head)
    185x3
    165x5
    135x6

    Iso-lateral pulldowns:
    85x8
    160x4
    310x9-12 (11) - 4 minute split
    250x12-15 (12) - 3 minute

    Machine Curlz:
    50x21
    65x13
    Last edited by Str8shutr; 06-13-2024 at 03:53 AM.

  7. #1527
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/17 BW: 288

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (3, 3, 3, 3, 3) - 17, 3, 3, 3, 4 minute splits
    235x8 - 4 minute split
    195x9 - 3 minute split

    BBRow:
    135x3
    225x1
    285x6-9 (9) - 9 minute split
    235x9-12 (12) - 6 minute split

    Tricep Pushdowns:
    85x21
    55x27

    Iso-lateral pulldowns:
    85x8
    160x4
    320x9-12 (10)
    250x12-15 (12) - 3 minute

    Curlz:
    30sx18
    Last edited by Str8shutr; 06-17-2024 at 03:23 PM.

  8. #1528
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/19 BW: 288

    At work:

    Leg Press:
    Sledx10x2
    90x8x2
    180x4
    270x3
    360x1
    450x1
    540x8
    450x8x2 - 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    405x3x2 - 20, 3 minute split

    Standing Calf Raises:
    140x8 (5 sec hold up, 5 sec hold down)
    140x6 (5 sec hold up, 5 sec hold down)
    Last edited by Str8shutr; 06-19-2024 at 03:19 PM.

  9. #1529
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    6/27 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10x2
    90x8
    140x5
    180x3
    210x2
    245x9-12 (10)
    215x12-15 (12)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    260x6-9 (8)
    200x9-12 (10)

    Triceps press downs:
    42.5x25
    50x25
    57.5x22

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    220x9-12 (8)
    220x12-15 (10)
    Last edited by Str8shutr; 06-27-2024 at 03:39 AM.

  10. #1530
    Join Date
    Oct 2012
    Posts
    2,141

    Default

    starting strength coach development program
    7/3 BW: 288

    At work:

    CGBP:
    45x10x3
    95x8x2
    135x5
    185x3
    225x2
    250x6-9 (6) - 21 minute split
    225x8 - 4 minute split
    205x9-12 (8) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    150x9-12 (12) - 6 minute split
    130x12-15 (15) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    185x3
    165x6
    135x8

    Iso-lateral pulldowns:
    180x5
    295x9-12 (10) - 4 minute split
    210x12-15 (15) - 3 minute split

    Machine Curlz:
    65x19
    Last edited by Str8shutr; 07-03-2024 at 03:36 PM.

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