Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

(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

[Str8shutr]

(Pre-post)

9/6: BW 295 Cycle 9 Deload

SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
305x1
340x1
375x1
275x5x2

[Str8shutr]

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.

[Str8shutr]

(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.

[Str8shutr]

(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...

[Str8shutr]

(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!

[Str8shutr]

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.

[Str8shutr]

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.

[Str8shutr]

(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.

[Str8shutr]

(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.