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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1541
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    7/22 BW: 308

    At work:

    Leg Press:
    Sledx12x2
    45x10
    90x10
    180x6
    270x4
    360x2
    450x1
    540x8 - 19 minute split
    630x5 - 5 minute split
    540x10 - 4 minute split
    450x15 - 3 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    455x3 - 15 minute split
    455x2 - 3 minute split

  2. #1542
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/12 BW: 308

    At work:

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

    BBRow:
    135x3
    225x1
    275x6-9 (8) - 6 minute split
    225x9-12 (8) - 5 minute split
    Last edited by Str8shutr; 08-12-2024 at 03:27 AM.

  3. #1543
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    7/22 BW: 308

    At work:

    Leg Press:
    Sledx12x2
    45x10
    90x10
    180x6
    270x4
    360x2
    450x8x3 - 20, 3, 3 minute splits
    450x12 - 4 minute split

    Been a jacked up week.

  4. #1544
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/1 BW: 289

    At work:

    Hammer Super Incline Press:
    Barx12
    50x10x2
    90x6
    140x3
    180x2
    220x1
    250x9-12 (10)
    210x12-15 (13)

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

    Triceps press downs w/ rope handle:
    42.5x32
    50x20
    35x20

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    220x9-12 (10)
    180x12-15 (16))

    BB Shrugs (DC double rest pause set):
    225x3
    405x1
    485x14, 8, 5
    Last edited by Str8shutr; 08-20-2024 at 03:07 PM.

  5. #1545
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/22 BW: 308

    At work:

    Leg Press:
    Sledx12x2
    90x10x2
    180x6
    270x4
    360x2
    450x1
    540x5 - 20 minute split
    630x5 - 4 minute split
    680x5x2 - 4, 4 minute splits
    540x10 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    405x2x2 - 20, 3 minute splits
    Last edited by Str8shutr; 08-22-2024 at 03:21 PM.

  6. #1546
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/23 BW: 308

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (5) - 20 minute split
    225x6 - 4 minute split
    205x9-12 (7) - 4 minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x2
    160x9-12 (10) - 8 minute split
    135x12-15 (15) - 2 minute split

    OHP:
    45x5
    95x3
    135x2 put SBDs on elbows (my old knee sleeves)
    185x1
    225x1 (went EZ)
    185x4
    135x8

  7. #1547
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/28. BW: 308

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x3-6 (3, 3, 3, 3, 3) - 20, 3, 3, 3, 3 minute splits
    235x7 - 5 minute split
    205x10 - 4 minute split

    Lat pulldowns:
    85x6
    160x4
    240x9-12 (9)
    200x12-15 (11)

    Tricep Pushdowns:
    42.5x25
    50x25
    Last edited by Str8shutr; 08-28-2024 at 03:40 AM.

  8. #1548
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/30 BW: 308

    At work:

    Leg Press:
    Sledx10x2
    90x10
    180x6
    270x4
    360x2
    450x1
    540x8 - 20 minute split
    630x5 - 4 minute split
    680x5 - 4 minute split
    720x5 - 5 minute split
    540x10 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    365x3x2 - 16, 4 minute splits

    Leg Extensions:
    RL: 30x5x4
    LL: 60x8x4

  9. #1549
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    8/31 BW: 309

    At work:

    Hammer Super Incline Press:
    Barx12
    50x10x2
    90x6
    140x3
    180x2
    220x1
    255x9-12 (10)
    215x12-15 (12)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    140x5
    220x6-9 (9)
    187.5x9-12 (12)

    Triceps press downs w/ rope handle:
    50x25 (stiff handle, short stroke)
    42.5x21 (full ROM)
    35x22

    BB Shrugs (DC double rest pause set):
    225x3
    405x1
    495x13,8,6
    Last edited by Str8shutr; 08-31-2024 at 03:52 AM.

  10. #1550
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    starting strength coach development program
    9/5 BW: 308

    At work:

    CGBP:
    45x10x3
    95x5x2
    135x5
    185x3
    225x2
    250x6-9 (6) - 22 minute split
    225x8 - 4 minute split
    205x9-12 (8) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x1
    160x9-12 (11) - 8 minute split
    135x12-15 (15) - 5 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    185x4 - 5 minute split
    155x6 - 5 minute split

    Iso-lateral pulldowns:
    90x8
    180x4
    310x9-12 (11) - 4 minute split
    250x12-15 (15) - 3 minute split

    Curlz:
    30sx10
    Last edited by Str8shutr; 09-05-2024 at 05:12 PM.

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