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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1531
    Join Date
    Oct 2012
    Posts
    2,187

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    • starting strength seminar december 2024
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    7/6 BW: 288

    At work:

    Leg Press:
    Sledx10x2
    90x8x2
    180x6
    270x4
    360x2
    450x8
    540x6x2
    450x8

    DL:
    135x3
    225x2
    315x1
    425x3x2 - 25, 6 minute split

    Standing Calf Raises:
    160x8 (5 sec hold up, 5 sec hold down)
    160x6 (5 sec hold up, 5 sec hold down)

    Drop DL weight, work back up.
    Last edited by Str8shutr; 07-06-2024 at 03:35 PM.

  2. #1532
    Join Date
    Oct 2012
    Posts
    2,187

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    7/8 BW: 288

    At Pivotal:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x3-6 (3, 3, 3, 3, 3) - 20, 3, 3, 3, 4 minute splits
    235x7 - 5 minute split
    195x10 - 5 minute split

    BBRow:
    135x3
    225x1
    295x6-9 (7) - 9 minute split
    245x9-12 (10) - 6 minute split

    Tricep Pushdowns:
    85x18
    57.5x27

    Iso-lateral pulldowns:
    115x6
    220x4
    265x9-12 (9)
    220x12-15 (12)

    Curlz:
    65x14
    Last edited by Str8shutr; 07-08-2024 at 08:18 AM.

  3. #1533
    Join Date
    Oct 2012
    Posts
    2,187

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    7/12 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12x3
    50x10x2
    90x8
    140x4
    180x2
    220x1
    255x9-12 (9)
    215x12-15 (11)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    260x6-9 (8)
    207.5x9-12 (11)

    Single arm Triceps press downs:
    25x24
    30x14
    35x

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    240x9-12 (9)
    200x12-15 (11)

    BB Shrugs (DC double rest pause set):
    225x3
    455x15, 9, 7
    Last edited by Str8shutr; 07-12-2024 at 03:25 AM.

  4. #1534
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/14 BW: 288

    At work:

    Leg Press:
    Sledx12x2
    90x8x2
    180x6
    270x4
    360x2
    450x1
    540x8
    540x6
    450x8x2

    DL:
    135x3
    225x2
    315x1
    425x3x2 - 25, 6 minute split

    DL was good.
    Last edited by Str8shutr; 07-14-2024 at 03:31 AM.

  5. #1535
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/20 BW: 298

    At work:

    CGBP:
    45x10x3
    95x8x2
    135x5
    185x3
    225x2
    250x6-9 (6) - 21 minute split
    225x6 - 4 minute split
    205x9-12 (7) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    155x9-12 (11) - 7 minute split
    130x12-15 (15) - 4 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    205x1
    185x3
    165x6
    135x8

    Iso-lateral pulldowns:
    180x5
    300x9-12 (10) - 4 minute split
    230x12-15 (15) - 3 minute split

    Curlz:
    30sx13
    25sx11

  6. #1536
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/22 BW: 308

    At work:

    Leg Press:
    Sledx10x2
    90x8x2
    180x6
    270x4
    360x2
    450x1
    540x8 - 17 minute split
    630x4 - 6 minute split
    540x8 - 5 minute split
    450x12 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    445x3x2 - 23, 7 minute split

    Looking back at log, looks like best DL was 475x3 in 2020. Getting close.

    DL going well. 455 next week.
    Last edited by Str8shutr; 07-26-2024 at 02:33 PM.

  7. #1537
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/27 BW: 304

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x3-6 (3, 3, 3, 3, 3) - 25, 3, 3, 3, 4 minute splits
    235x8 - 5 minute split
    195x10 - 4 minute split

    BBRow:
    135x3
    225x1
    295x6-9 (5) - 7 minute split
    245x9-12 (10) - 3 minute split

    Had a tooth extracted and implant set two days ago…
    Last edited by Str8shutr; 07-27-2024 at 04:48 AM.

  8. #1538
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/29 BW: 308

    At work:

    Leg Press:
    Sledx10x2
    90x8x2
    180x6
    270x4
    360x2
    450x1
    540x8 - 17 minute split
    630x8 - 3 minute split
    540x10 - 4 minute split
    450x15 - 5 minute split

    DL:
    135x3
    225x2
    315x1 - 18 minute split

    Loaded up 405 and called it off. Jacked up my right elbow yesterday pulling a cobble, just wasn’t feeling it.
    Last edited by Str8shutr; 07-29-2024 at 05:18 AM.

  9. #1539
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    8/1 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12
    50x10x2
    90x8
    140x4
    180x2
    220x1
    255x9-12 (11)
    215x12-15 (10-)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    260x6-9 (8)
    207.5x9-12 (10)

    Triceps press downs w/ rope handle:
    42.5x25
    50x15
    35x17

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

    BB Shrugs (DC double rest pause set):
    225x3
    405x1
    475x12, 8, 5
    Last edited by Str8shutr; 08-01-2024 at 03:27 PM.

  10. #1540
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    starting strength coach development program
    8/4 BW: 308

    At work:

    CGBP:
    45x10x3
    95x5x2
    135x5
    185x3
    225x2
    250x6-9 (6) - 22 minute split
    225x8 - 5 minute split
    205x9-12 (9) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    160x9-12 (10) - 7 minute split
    135x12-15 (15) - 4 minute split

    OHP:
    45x5
    95x3
    135x2 put SBDs on elbows (my old knee sleeves)
    185x1
    225xF
    185x3
    135x8

    Iso-lateral pulldowns:
    180x5
    305x9-12 (10) - 4 minute split
    240x12-15 (15) - 3 minute split

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