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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1551
    Join Date
    Oct 2012
    Posts
    2,177

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    • starting strength seminar december 2024
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    9/6 BW: 308

    At work:

    Leg Press:
    Sledx12x2
    90x10
    180x6
    270x4
    360x2
    450x1
    540x5 - 22 minute split
    630x5 - 4 minute split
    720x5 - 4 minute split
    720x5 - 6 minute split
    540x12 - 5 minute split

    DL:
    135x5
    225x2
    315x1
    405x1 - 23 minute split

    Leg Extensions:
    RL: 35x8x4
    LL: 70x8x4

  2. #1552
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/9 BW: 308

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x3-6 (3, 3, 3, 3, 3) - 24, 2, 3, 3, 3 minute splits
    250x7 - 4 minute split
    215x8 - 4 minute split

    BBRow:
    135x3
    225x1
    315x4-8 (5) - 9 minute split
    275x4-8 (7) - 6 minute split

    Tricep Pushdowns:
    95x8
    95x10

    Iso-lateral pulldowns:
    115x6
    220x4
    260x4-8 (6)
    240x4-8 (7)

    Machine Curlz:
    95x7

    Curlz:
    50x4
    35x10
    Last edited by Str8shutr; 09-09-2024 at 03:26 PM.

  3. #1553
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/13 BW: 306

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10
    90x8
    140x5
    180x3
    220x2
    255x1
    285x4-8 (7)
    235x9-12 (9)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    16010x5
    240x6-9 (8)
    200x9-12 (10)

    Triceps press downs:
    72.5x23 (stiff handle, short stroke)

    Overhead Triceps Press:
    35x15 (full ROM)
    50x15

    BB Shrugs (DC double rest pause set):
    225x8
    405x4
    505x14, 7, 5
    Last edited by Str8shutr; 09-13-2024 at 03:24 AM.

  4. #1554
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/14 BW: 305

    At work:

    Leg Press:
    Sledx10x2
    90x8
    180x6
    270x4
    360x2
    450x1
    540x5 - 26 minute split
    650x5 - 4 minute split
    740x5 - 4 minute split
    740x5 - 6 minute split
    600x8 - 5 minute split

    Leg Extensions:
    RL: 45x8x3
    LL: 75x8x3
    Last edited by Str8shutr; 09-15-2024 at 03:30 AM.

  5. #1555
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/16 BW: 308

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x6-9 (6) - 23 minute split
    225x7 - 3 minute split
    210x4-8 (8) - 4 minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x1
    185x4-8 (6) - 8 minute split
    145x8-11 (11) - 4 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    185x5 - 4 minute split
    160x6 - 4 minute split

    Iso-lateral pulldowns:
    90x8
    180x4
    340x4-8 (7) - 4 minute split
    290x8-11 (11) - 3 minute split
    Last edited by Str8shutr; 09-16-2024 at 05:27 AM.

  6. #1556
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/19 BW: 306

    At Pivotal:

    Leg Press:
    Sledx12
    45x10
    90x10
    135x10
    180x8
    270x4
    360x2
    450x1
    540x1
    630x1
    720x5 - 24 minute split
    720x5 - 4 minute split

    DL:
    135x5
    225x2
    315x1
    405x5x2 - 23, 6 minute splits

    Leg Extensions:
    RL: 50x8x4
    LL: 80x8x4
    Last edited by Str8shutr; 09-19-2024 at 08:44 PM.

  7. #1557
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/21 BW: 306

    At work:

    B:
    45x10x2
    95x6x2
    135x5
    185x3
    225x2
    265x1
    295x3-6 (4, 4, 4, 3, 3) - 24, 4, 4, 4, 4 minute splits
    250x7 - 4 minute split
    225x7 - 4 minute split

    BBRow:
    135x3
    225x1
    295x4-8 (5) - 9 minute split
    265x4-8 (7) - 4 minute split

    OH Tricep Extensions (pulley on 4th notch):
    65x10
    80x10
    95x10

    Iso-lateral pulldowns:
    130x8
    200x3
    270x4-8 (7)
    250x4-8 (8)

    Curlz:
    45x6
    35x8

    Jacked up my left calf during last WO. Last rep of DL something felt funny. Over next day left leg swole up, have sharp pain in back of calf and some visible swelling in my ankle. Feels better today, but still swollen.
    Last edited by Str8shutr; 09-21-2024 at 06:19 PM.

  8. #1558
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/23 BW: 306

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10
    90x8
    140x6
    180x3
    230x2
    265x1
    295x4-8 (6)
    255x4-8 (7)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x8
    160x4
    260x4-8 (6)
    220x6-9 (8)

    Triceps press downs:
    80x15 (stiff handle, short stroke)

    Overhead Triceps Press:
    85x12 (full ROM)
    100x8

  9. #1559
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    9/29 BW: 308

    At work:

    CGBP:
    45x10x2
    95x6x2
    135x5
    185x3
    225x2
    265x4-8 (5) - 24 minute split
    235x6x2 - 3, 3 minute splits
    225x6x2 - 4, 4 minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x1
    195x4-8 (6) - 10 minute split
    180x4-8 (6) - 3 minute split
    165x4-8 (9) - 3 minute split
    Last edited by Str8shutr; 09-29-2024 at 05:37 AM.

  10. #1560
    Join Date
    Oct 2012
    Posts
    2,177

    Default

    starting strength coach development program
    10/1 BW: 305

    At work:

    Leg Press:
    Sledx10x2
    90x8
    180x6
    270x4
    360x2
    450x5 - 25 minute split
    540x5 - 4 minute split
    630x5 - 5 minute split
    630x5 - 5 minute split
    590x5 - 6 minute split

    Leg Extensions:
    RL: 55x8x3
    LL: 45x8x3

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