Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 2

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #11
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    (Pre-post, will update tomorrow after WO)

    9/5: BW 295 Cycle 9 Deload

    BP:
    45x10
    120x5
    150x5
    175x5

    OHP vol:
    45x5
    95x2
    125x1
    155x5x5 - 10, 4, 5, 5, 6 minute splits
    Last edited by Str8shutr; 09-05-2014 at 10:08 AM.

  2. #12
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    (Pre-post)

    9/6: BW 295 Cycle 9 Deload

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    305x1
    340x1
    375x1
    275x5x2
    Last edited by Str8shutr; 09-06-2014 at 08:33 AM.

  3. #13
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    9/8: BW 293 Cycle 10 Week 1

    OHP:
    45x5
    75x5
    95x5
    115x3
    125x5
    145x5
    162.5x6 RPE 9.5

    Bench vol:
    45x5
    135x3
    185x1
    210x1
    240x5x5 - 16, 5, 5, 6, 7 minute split

    OHP rep PR! Barely made lockout on 6th rep.

    Had to use deep breathing to psyche up for 5th set. Last rep butt was waaaaaay up off of bench.
    Last edited by Str8shutr; 09-08-2014 at 10:36 AM.

  4. #14
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    (Pre-post)

    9/9: BW: 292 Cycle 10 Week 1

    DL:
    45x5
    105x5
    185x3
    225x2
    275x1
    315x1
    355x1
    390x5 RPE 9.5

    SQ:
    45x5
    135x2
    225x1
    275x1
    315x1
    345x5 - 24 minutes
    335x5 - 6 minutes
    325x5 - 8 minutes
    315x5 - 6 minutes

    DL rep PR!

    SQs were brutal. Repeat SQ weight next week.
    Last edited by Str8shutr; 09-09-2014 at 10:59 AM.

  5. #15
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    (Pre-post)

    9/11: BW 296 Cycle 10 Week 1

    BP:
    45x10
    125x5
    155x5
    175x3
    190x5
    220x5
    245x6 RPE 9

    OHP vol:
    45x5
    95x2
    125x1
    157.5x5x4 - 15, 5, 6, 7 minute splits
    157.5x4 - 8 minutes

    Thinking about transitioning B and OHP IDs to regular TM progression. I mean, my 5+ days are within 5lbs of my VDs.

    B rep PR. Was expecting to get 7.?!

    Fuck! Repeat OHP volume weight.

    Shitty WO is shitty. Wanted this to be a great one to honor 9/11. Oy vey! Was dehydrated yesterday, left work with a banging headache that carried through until about 7 this morning. Thought I was hydrated by WO, but may have affected recovery? Since I'm bitching, my right arch has been bugging me the past few days, not actually cramping, but constantly feels like it's about to. Have been tryin to stretch it out which seems to help for a short while, but then the tightness returns. Never had a problem in that area before...
    Last edited by Str8shutr; 09-11-2014 at 10:27 AM.

  6. #16
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    (Pre-post)

    9/12: BW 293 Cycle 10 Week 1

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    315x1
    345x1
    380x3 RPE 8
    380x3 RPE 9


    SQ weight PR!

    Body weight is all over the place this week. Weird.

    Yay! Promotion for me! Start my new job on Monday! Just signed the paperwork! Yay!
    Last edited by Str8shutr; 09-12-2014 at 10:38 AM.

  7. #17
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    Mentioned this earlier in the week, think I am going to change B and OHP to straight up TM programming.

    B ID will start at 265 for AMRAP (expect that to be 5 or less).

    OHP ID will start at 175 for AMRAP (expect that to be 5 or less).

    If the number of reps is three or less I will do sets across till six reps are complete and increase weight by 2.5lbs the next week.

    If it is four or five reps, I will increase weight by 2.5lbs the next week.
    Last edited by Str8shutr; 09-12-2014 at 04:54 PM.

  8. #18
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    9/15: BW 298 Week 1 - straight up TM

    OHP:
    45x10
    75x5
    95x3
    115x2
    135x1
    155x1
    175x4 RPE 9.5

    Bench vol:
    45x5
    135x3
    185x1
    215x1
    242.5x5x5 - 16, 5, 5, 6, 7 minute split

    OHP weight PR!

    All B reps solid.

    Stung by jellyfish on right forearm this weekend. It hurt.
    Last edited by Str8shutr; 09-15-2014 at 10:49 AM.

  9. #19
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    (Pre-post)

    9/16: BW: 296 Week 1 - straight up TM

    DL:
    45x5
    105x3
    185x3
    225x2
    275x1
    315x1
    365x1
    412.5x3 RPE 9

    SQ:
    45x5
    135x2
    225x1
    275x1
    315x1
    345x5 - 28 minutes
    335x5 - 7 minutes
    325x5 - 7 minutes
    315x5 - 7 minutes

    DL rep PR! Back rounding pretty badly. Will tape set at 425 next week and see how that looks. May need to deload.

    SQs were rough. Last rep of every set felt like a GM.
    Last edited by Str8shutr; 09-16-2014 at 10:35 AM.

  10. #20
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    starting strength coach development program
    (Pre-post)

    9/18: BW 295 Week 1 - straight up TM

    BP:
    45x10
    135x5
    165x3
    195x1
    225x1
    245x1
    265x3 RPE 9.5
    265x3 RPE 9.5

    OHP vol:
    45x5
    95x2
    135x1
    157.5x5x5- 15, 6, 6, 7, 8 minute splits

    Went for 4th rep on 1st set. Got stuck about 4" above chest. Arghh. On last rep of 2nd set, butt was way up off bench.

    OHP 1st set, last rep got way ahead of me, had to rack. Waited about 5 seconds and pressed it. Arghh.

    Holy shit I can't believe I finished OHP volume. That was rough. 160x5x5 next week.
    Last edited by Str8shutr; 09-18-2014 at 11:53 AM.

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