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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1561
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    10/5 BW: 308

    At work:

    B:
    45x10x2
    95x6x2
    135x5
    185x3
    225x2
    265x1
    300x3-6 (4, 4, 3, 3, 3, 3) - 24, 4, 4, 6, 4, 4 minute splits
    250x7 - 3 minute split

    BBRow:
    135x3
    225x1
    295x4-8 (6.5) - 8 minute split
    265x4-8 (9) - 4 minute split

    OH Tricep Extensions (pulley on 4th notch):
    80x12
    95x11
    95x9.5

    Machine Curlz:
    50x5 sssllllloooiwwww
    40x10 normal
    80x10 normal

  2. #1562
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/8 BW: 308

    At work:

    Leg Press:
    Sledx10x3
    90x8x2
    180x5
    270x3
    360x2
    450x5 - 16 minute split
    540x5 - 4 minute split
    630x1 - 5 minute split
    540x5 - 2 minute split

    DL:
    135x5
    225x2
    315x3x5 - 14, 2, 2, 3, 3 minute splits
    Last edited by Str8shutr; 10-08-2024 at 03:09 PM.

  3. #1563
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/10 BW: 306

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10
    90x8
    140x4
    180x3
    230x2
    270x1
    305x4-8 (5.5)
    255x4-8 (7)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    16010x5
    260x4-8 (6)
    220x4-8 (7)

    Overhead Triceps Press:
    95x10 (full ROM)
    65x15

    Triceps press:
    65x13
    50x15

    BB Shrugs (DC double rest pause set):
    225x8
    405x4
    515x12, 7, 5
    Last edited by Str8shutr; 10-10-2024 at 03:06 PM.

  4. #1564
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/15 BW: 308

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x6-9 (6) - 21 minute split
    235x7 - 4 minute split
    215x4-8 (7) - 4 minute split

    Chest supported T Bar Row:
    45x6
    90x4
    135x2
    185x4-8 (7) - 9 minute split
    155x8-11 (11) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    185x3 - 3 minute split

    Iso-lateral pulldowns:
    180x5
    350x4-8 (8) - 4 minute split
    300x8-11 (10) - 3 minute split
    Last edited by Str8shutr; 10-15-2024 at 03:25 AM.

  5. #1565
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/17 BW: 308

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    300x3-6 (3, 3, 3, 3, 3) - 24, 3, 3, 3, 5 minute splits
    250x - minute split

    New Row machine:
    90x10
    180x4
    270x4-8 (7) - 8 minute split
    230x4-8 (10) - 3 minute split

    OH Tricep Extensions (pulley on 4th notch):
    87.5x13
    95x10
    102.5x8

    Machine Curlz:
    50x6 slower
    80x8 slow
    95x7 slow

  6. #1566
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/24 BW: 306

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10
    90x8
    140x4
    180x3
    230x2
    270x1
    305x4-8 (6)
    255x4-8 (6.9)
    230x4-8 (6.2)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    16010x5
    260x4-8 (6)
    220x4-8 (7)
    200x4-8 (7)

    Overhead Triceps Press:
    50x8
    95x12 (full ROM)
    80x12
    80x12

    Triceps press:
    65x12

    BB Shrugs (DC double rest pause set):
    225x8
    405x4
    520x12, 8, 4

    Curlz:
    30x12
    15x14


    Machine Curlz:
    60x3 ssslllloooowww
    35x14
    Last edited by Str8shutr; 10-24-2024 at 03:50 PM.

  7. #1567
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/25 BW: 308

    At work:

    Leg Press:
    Sledx10x2
    90x8
    180x8
    270x8
    360x8
    450x8x3 - 20, 3, 3 minute splits
    360x8 - 4 minute spilt

    Leg Extensions:
    50x10x3 - 30 second splits
    Last edited by Str8shutr; 10-25-2024 at 03:11 PM.

  8. #1568
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    10/28 BW: 308

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    275x4 - 17 minute split
    255x4x2 - 4, 3 minute split
    235x5x2 - 4, minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x2
    190x4-8 (5) - 9 minute split
    145x8-11 (11) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    195x3 - 8 minute split
    175x3 - 4 minute split

    Pulldowns:
    120x5
    200x3
    260x4-8 (5) - 4 minute split
    220x8-11 (8) - 3 minute split


    Machine Curlz:
    80x3 sssllllooow
    50x6 RP
    40x4 RP
    Last edited by Str8shutr; 10-28-2024 at 04:26 PM.

  9. #1569
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    11/1 BW: 308

    At Pivotal:

    Leg Press:
    Sledx10x2
    90x8
    180x8
    270x8
    360x8
    450x5
    540x3
    630x3
    720x3 - 21minute split
    630x5 - 4 minute split
    540x10 - 4 minute split
    450x15 - 4 minute spilt

    DL:
    135x5
    225x3
    315x1
    405x2x3 - 17, 3, 4 minute splits

    Leg Extensions:
    50x10 -

  10. #1570
    Join Date
    Oct 2012
    Posts
    2,178

    Default

    starting strength coach development program
    11/3 BW: 308

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    265x1
    300x3-6 (3, 3, 3, 3, 3, 3) - 21, 3, 6, 3, 3, 3 minute splits
    250x5 - 3 minute split

    New Row machine:
    90x10
    180x4
    280x4-8 (8) - 8 minute split
    250x4-8 (9) - 3 minute split

    OH Tricep Extensions (pulley on 4th notch):
    95x10
    95x12
    102.5x10
    Last edited by Str8shutr; 11-03-2024 at 07:14 AM.

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