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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1591
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    • starting strength seminar april 2025
    • starting strength seminar april 2025
    1/12 BW: 315 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x3
    165x2
    195x5 - 12 minute split
    215x5 - 3 minute split
    235x5 - 4 minute split

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x5 - 16 minute split
    170x5 - 4 minute split
    180x5 - 6 minute split
    Last edited by Str8shutr; 01-12-2025 at 04:26 PM.

  2. #1592
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    1/14 BW: 315 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x3
    185x2
    215x5 - 16 minute split
    235x5 - 3 minute split
    255x5 - 5 minute split

    B:
    45x5
    95x5x2
    135x3
    185x2
    225x1
    265x5x3 - 17, 5, 5 minute splits

    DL:
    135x5
    225x3
    315x5
    365x3 - 11 minute split
    Last edited by Str8shutr; 01-14-2025 at 05:07 PM.

  3. #1593
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    1/19 BW: 315 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x3
    185x2
    235x5 - 15 minute split
    255x5 - 4 minute split
    275x5 - 5 minute split

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    165x5 - 18 minute split
    175x5 - 5 minute split
    185x5 - 7 minute split

    Chinz:
    1, 2, 3, 4, 5
    Last edited by Str8shutr; 01-19-2025 at 04:35 AM.

  4. #1594
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    1/19 BW: 315 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x3
    185x2
    225x1
    255x5 - 20 minute split
    275x5 - 4 minute split
    285x5 - 6 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x5x3 - 22, 3, 4 minute splits

    Machine Curlz:
    65x15
    95x8
    125x5
    Last edited by Str8shutr; 01-21-2025 at 04:36 AM.

  5. #1595
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    1/27 BW: 315 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x5
    185x3
    225x2
    275x5 - 18 minute split
    285x5 - 5 minute split
    295x5 - 6 minute split

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    170x5 - 22 minute split
    180x5 - 6 minute split
    190x5 - 8 minute split

    DL:
    135x5
    225x2
    315x1
    365x5 - 18 minute split
    Last edited by Str8shutr; 01-27-2025 at 04:33 PM.

  6. #1596
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    1/19 BW: 309 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x3
    185x2
    225x1
    255x1
    285x5 - 19 minute split
    295x5 - 3 minute split
    305x5 - 5 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    270x5x3 - 19, 4, 6 minute splits

    Chinz:
    1, 2, 3, 4, 4, 4
    Last edited by Str8shutr; 01-30-2025 at 06:16 PM.

  7. #1597
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    2/3 BW: 309 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x4
    185x3
    225x1
    265x1
    295x5 - 24 minute split
    305x5 - 6 minute split
    315x5 - 7 minute split

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    155x5 - 20 minute split

    Machine Curlz:
    80x12
    110x9
    125x6

  8. #1598
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    2/5 BW: 309 LP

    At work:

    SQ:
    BWx5
    45x5
    95x5
    135x3
    185x2
    225x1
    255x3x2 - 18, 3 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5 - 21 minute split
    275x4 - 5 minute split
    275x3x2 - 4, 3 minute splits

    DL:
    135x5
    225x3
    315x1
    385x4 - 12 minute split
    Last edited by Str8shutr; 02-05-2025 at 04:52 AM.

  9. #1599
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    2/7 BW: 308 LP

    At work:

    SQ:
    BWx5x2
    45x5
    95x5
    135x4
    185x3
    225x1
    275x1
    315x1 - 19 minute split (video showed SQ was high)
    225x3x3 - 4, 4, 4 minute splits (hitting depth)

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    155x5 - 15 minute split
    170x5 - 3 minute split
    185x2.5 - 4 minute split


    Chinz:
    1, 2, 3, 4, 4, 3

  10. #1600
    Join Date
    Oct 2012
    Posts
    2,205

    Default

    starting strength coach development program
    2/10 BW: 308 LP

    At home:

    SQ:
    BWx5x3
    45x5
    95x5
    135x3
    185x5 - 12 minute split
    205x5 - 4 minute split
    225x5 - 4 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x5x3 - 20, 4, 5 minute splits

    BBCurlz:
    45x12
    65x12
    85x8
    105x4

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