Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 21

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #201
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    • starting strength seminar august 2022
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    Congrats on the OHP PR! I barely hit a 200# press recently.

  2. #202
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    Oct 2012
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    Thanks! 200# press nothing to sneeze at, you will probably hit BW press before I do. 236 comes a lot earlier than 280! Maybe I need to lose some more weight...

    In other news, lots of changes coming my way:

    Finally finagled a spot on day shift, so starting next Monday my schedule will be 6a-4:30p. Lifting will commence once I get home from work. Only downside of shift change is that I will not be able to snort the massive quantities of caffeine that I am benefitting from right now. Will probably have to downgrade from 800mg pre-workout to 400mg. Even that much may mess with my sleep. Will have to see.

    Baby is 6-8 weeks out. Spending massive amounts of time on baby-related activities: making the nursery ready, going to Lamaze classes, attending showers, attending doctors' appointments, getting rid of all the armadillos in the yard, etc.

    A note on armadillos: they are nasty little fuckers. They are digging the shit out of my yard, killing the grass and leaving holes everywhere. They burrowed under my neighbor's front porch, causing the foundation to collapse and his front porch to fall off. Front porches are important. You just don't fuck with somebody's front porch in SC. So we have all created armadillo traps. This is a PVC pipe about 12" diameter, with falling boards set in a frame at either end, both boards fall at the same time when the trigger stick in the middle is bumped by the armadillo, trapping him inside the tube. The trap also has long outriggers on it, 2"x12"x20', which the armadillo bumps into and gets funneled into the pipe, because the little bastards apparently can't see worth a fuck. Then you go out there and dispatch him by whatever means you like, and at your leisure.

    Also, seriously considering entering the Palmetto Classic, a new USAPL meet being held here in Charleston at a Crossfit affiliate on Sept 19th. Have the entry form filled out and ready, just need to sack up and send it in.
    Last edited by Str8shutr; 05-11-2015 at 07:27 PM.

  3. #203
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    Oct 2012
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    5/12 BW: 280 SwoLezZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x2
    225x1
    260x1
    295x5x5 - 3, 4, 5, 6, 7 minute splits

    Chinz:
    7x3, 5x2 - 12, 11x1 minute splits w/ 2 purple bands

    Sled:
    6 pulls +40, to first driveway 62, 55, 54, 49, 38, 28 secs - 5, 2, 2, 2, 3, 3 minute splits

    Fucking hot again. Threw up about 3 minutes after last set of SQs. Coffee and water, quick, got right back to WO.
    Last edited by Str8shutr; 05-12-2015 at 10:45 AM.

  4. #204
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    Oct 2012
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    (Pre-post)

    5/14 BW: 282 Week 1: SwOLEzZz TM

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

    OHP:
    45x3
    95x1
    135x1
    152.5x1
    172.5x4 - 16 minute split

    CGBP:
    185x10x3 - 5.5, 3.25 minute splits
    185x7 - 3 minute split

    Last reps of each set of B were shit. Butt up, shoulders impinging, especially the left shoulder. Have to be careful with that.
    Last edited by Str8shutr; 05-14-2015 at 05:26 PM.

  5. #205
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    Oct 2012
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    (Pre-post)

    5/15 BW: 282 SwoLezZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x2
    225x1
    265x1
    305x1
    335x4 - 4 minute split

    Curlz:
    Dowelx5
    85x8x3 - 10, 3, 3 minute splits

    Should have gotten 335x5 easily. Legs still felt wrecked this morning. Posterior chain extremely tight. Legs getting destroyed by sled pulls? Will back off weight on sled. Sled by itself weighs 80lbs, plus adding 40. Almost missed 4th rep on SQs.

    Skip DLs. Was thinking I would start doing DLs every other week anyways. Maybe alternate with power snatch?
    Last edited by Str8shutr; 05-15-2015 at 10:29 AM.

  6. #206
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    Oct 2012
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    5/18 BW: 282 SwoLezZz TM

    P:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    160x5x5 - 4, 5, 6, 7, 8 minute splits

    B:
    95x3
    135x2
    175x1
    215x8x2 - 17, 5.25 minute splits
    215x7 - 3 minute split

    LTE:
    Bar+85x8x3 - 5, 2, 2 minute splits

    10mg yo, 600mg caffeine, 5g BCAAs prior.

    Pretty good WO. Left shoulder and elbow feel good. A little residual soreness from last week, but overall felt good.
    Last edited by Str8shutr; 05-18-2015 at 02:06 PM.

  7. #207
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    Oct 2012
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    Yep, found out last Friday I would be stuck on night shift for at least another week, due to working for a dysfunctional company. So next Tuesday, because Memorial Day, I should start days.

    5/19 BW: 283 SwoLezZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x2
    225x1
    265x1
    305x5x5 - 3, 4, 6, 7, 8 minute splits

    Chinz:
    8x3, 3x2 - 9, 1x6, 3, 1x3 minute splits w/ 2 purple bands

    SQs went well. Bar speed was good on all reps. Longer rest periods helped.

    Moving sled pulls to end of week, and dropping weight on them. I was still thrashed at the end of last week from Tuesday WO.
    Last edited by Str8shutr; 05-19-2015 at 11:05 AM.

  8. #208
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    Oct 2012
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    (Pre-post)

    5/21 BW: 281 SwOLEzZz TM

    P:
    45x5
    75x5
    95x3
    115x2
    135x1
    155x1
    175x3x2 - 5, 6 minute splits

    B:
    135x3
    185x2
    210x1
    240x1
    265x4 - 22 minute split

    CGBP:
    195x8x3 - 6, 4, 3 minute split

    P at 180x5 would be a rep PR. Ehhh, wasn't feeling 180. Got to get used to doing fives again. Been doing intensity singles for three months or longer.

    No acute injuries today. Still some residual soreness in elbows, but shoulders feel good.

    Done with 10s on assistance stuff. Will keep pushing 8s as long as possible.
    Last edited by Str8shutr; 05-21-2015 at 12:00 PM.

  9. #209
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    Oct 2012
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    (Pre-post)

    5/22 BW: 281 SwoLezZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x2
    225x1
    275x1
    315x1
    340x5 - 5 minute split

    DL: w/ belt
    135x3
    225x2
    315x1
    405x2x - 19, 2 minute splits 0 DOH, 4 hook

    Curlz:
    Dowelx5
    90x8x3 - 8, 3, 3 minute splits

    Zero cardio done today.

    39 year old GainzZz!

    SQs were good.

    DL was meh. Wanted 405x5. Third rep of first set got about five inches off the ground and stopped. Third set wouldn't budge. Too much time off? Haven't DLed in three weeks. Also, DLed in SQ shoes. May have made a difference. Didn't even think about it.

    Repeat Curlz. Lots of hip action on last rep or two of each set.
    Last edited by Str8shutr; 05-22-2015 at 10:45 AM.

  10. #210
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    Oct 2012
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    starting strength coach development program
    Next week will be interesting. Going back to day shift starting Tuesday. 6a-4:30p for now, OT will probably go bye bye in June. Thank God. Then hours will be 6a-2:30p. Better.

    Up until a year ago all my WOs were in the afternoon, so it shouldn't be too hard to adjust?!?

    One thing I love about lifting in the morning is getting jacked the fuck up on caffeine. Will try it for afternoon sessions, but I suspect will fuck with sleep. Oh well, who needs sleep, amirite?
    Last edited by Str8shutr; 05-22-2015 at 08:42 PM.

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