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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1571
    Join Date
    Oct 2012
    Posts
    2,185

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    • starting strength seminar december 2024
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    11/6 BW: 308

    At Pivotal:

    Leg Press:
    Sledx10x2
    90x8
    180x6
    270x5
    360x4
    450x3
    540x2
    630x1
    740x5 - 24 minute split
    650x8 - 4 minute split
    560x12 - 7 minute split
    470x20 - 4 minute spilt

    DL:
    135x5
    225x3
    315x5x2 - 17, 4 minute splits

  2. #1572
    Join Date
    Oct 2012
    Posts
    2,185

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    11/8 BW: 306

    At work:

    Hammer Super Incline Press:
    Barx8x2
    50x8
    90x6
    140x4
    180x3
    230x2
    270x1
    305x4-8 (6)
    255x4-8 (8) - 3 minute split
    230x4-8 (7) - 3 minute split

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    16010x5
    260x4-8 (7)
    220x4-8 (8) - 3 minute split
    200x4-8 (7.5) - 3 minute split

    Overhead Triceps Press:
    50x8
    95x12 (full ROM)
    87.5x12 - 2 minute split
    87.5x12 - 2 minute split

    DY Row:
    90x6
    180x4
    270x8
    230x10

    BB Shrugs (DC double rest pause set):
    225x8
    405x4
    505x12, 5

    Curlz:
    30x14
    20x20

    Machine Curlz:
    65x3 ssslllloooowww
    40x12
    Last edited by Str8shutr; 11-08-2024 at 04:34 PM.

  3. #1573
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    1/6 BW: 308

    At work:

    Leg Press:
    Sledx10
    90x8
    180x6
    270x5
    360x3
    450x2
    540x7 - 24 minute split
    450x7 - 4 minute split
    360x7 - 3 minute split slow
    270x6 - 3 minute spilt sslloowww
    Last edited by Str8shutr; 11-11-2024 at 04:01 PM.

  4. #1574
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    11/14 BW: 308

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x4 - 24 minute split
    255x6 - 4 minute split
    235x6 - 4 minute split
    235x5 - 4 minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x2
    190x4-8 (6) - 9 minute split
    150x8-11 (9) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    Last edited by Str8shutr; 11-14-2024 at 04:53 AM.

  5. #1575
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    11/16 BW: 308

    At work:

    Leg Press:
    Sledx8x2
    90x6
    180x5
    270x5
    360x4
    450x3
    540x2
    630x4 - 28 minute split
    540x8- 4 minute split
    450x8 - 5 minute split
    450x6 - 5 minute split ssslloowww

    DL:
    135x3

  6. #1576
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    11/18 BW: 308

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    300x3-6 (3, 3, 3, 3, 3, 3) - 24, 3, 3, 3, 5, 5 minute splits
    265x5 - 5 minute split

    BB rows or New Row machine:
    90x10
    180x4
    280x4-8 (9) - 8 minute split
    260x4-8 (10) - 3 minute split

    OH Tricep Extensions (pulley on 4th notch):
    95x12
    102.5x12
    107.5x12

    Machine Curlz:
    95x12
    65x3 sssllllooooww
    65x3 normal
    Last edited by Str8shutr; 11-18-2024 at 04:35 AM.

  7. #1577
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    11/21 BW: 306

    At work:

    Hammer Super Incline Press:
    Barx8x2
    50x8
    90x6
    140x4
    180x3
    230x2
    270x1
    310x4-8 (5)
    260x4-8 (7.5) - 4 minute split

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    260x4-8 (7)
    220x4-8 (8) - 3 minute split
    200x4-8 (8p) - 3 minute split

    Overhead Triceps Press:
    95x10 (full ROM)
    95x12 - 2 minute split
    95x16 - 2 minute split

    DY Row:
    90x6
    180x4
    270x8
    230x10

    BB Shrugs (DC double rest pause set):
    225x8
    405x4
    465x12, 6, 5
    Last edited by Str8shutr; 11-21-2024 at 05:24 AM.

  8. #1578
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    11/24 BW: 308

    At work:

    Leg Press:
    Sledx8x2
    90x6
    180x5
    270x4
    360x3
    450x8 - 19 minute split
    540x8x3 - 5, 5, 5 minute splits
    450x8 - 6 minute split

    DL:
    135x5
    225x3
    315x1
    405x3 - 23 minute split
    Last edited by Str8shutr; 11-28-2024 at 10:35 AM.

  9. #1579
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    10/28 BW: 308

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    275x3x2 - 20, 2 minute split
    275x2 - 3 minute split
    255x3x2 - 3, 4 minute split
    235x3x2 - 4, 3 minute split

    Chest supported T Bar Row:
    45x8
    90x4
    135x2
    190x4-8 (5) - 9 minute split
    145x8-11 (11) - 4 minute split

    OH Tricep Extension:
    50x6
    95x12
    80x12
    80x12

    Pull-ups (neutral grip):
    3, 3, 3, 3,

    Machine Curlz:
    95x3 sssllllooow
    65x12 RP
    50x15 RP
    Last edited by Str8shutr; 11-26-2024 at 04:28 PM.

  10. #1580
    Join Date
    Oct 2012
    Posts
    2,185

    Default

    starting strength coach development program
    12/2 BW: 311

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    300x3-6 (3, 3, 3, 3, 3, 3) - 22, 3, 3, 4, 4, 5 minute splits
    265x5 - 5 minute split

    BB rows or New Row machine:
    90x10
    180x4
    270x4-8 (8) - 8 minute split
    230x4-8 (12) - 3 minute split

    OH Tricep Extensions (pulley on 4th notch):
    95x12
    102.5x12

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