Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 28

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #271
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    • starting strength seminar december 2022
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    Lifted in the SC Palmetto Powerlifting Classic held on Sept 19 at Crossfit Wappoo in James Island, SC.

    I went 7/9 on attempts, missing the last SQ and last B attempts due to going too heavy.

    Got an 1144 total with a 408 SQ (PR), a 286 B, and a 450 DL (PR).

    The meet was well run. It started on time and ended with awards at 4:45p, with 50 lifters.

    Saw some great lifts, including one by Keith McHoney, who set an "unofficial" national USAPL record. At 64.3kg, he squatted 237.5kg. If the third national ref was there like they were supposed to be it would have counted. Still an awesome lift.

    The whole thing made me realize that I have a lot of work to do.

    I dealt with the cold by taking pseudo-ephedrine. It at least cleared out my nasal passages and I could breathe. Between the pseudo-ephedrine, caffeine and adrenaline the lifts went well.
    Last edited by Str8shutr; 09-20-2015 at 07:09 PM.

  2. #272
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    Dang, nice lifts, on a cold too!

  3. #273
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    Quote Originally Posted by ithryn View Post
    Dang, nice lifts, on a cold too!
    Thank you! Much appreciated.

  4. #274
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    didnt happen
    Last edited by Str8shutr; 09-23-2015 at 03:36 AM.

  5. #275
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    nope ixnay nada

    Maybe tomorrow...
    Last edited by Str8shutr; 09-23-2015 at 03:32 PM.

  6. #276
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    9/24 BW: 286 Meet recovery

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 3, 4.5, 6 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    147.5x1
    160x5x3 - 22, 4, 6 minute splits

    Chinz:
    2x6 - 6, 2x5 minute splits w/ no bands

    Chins PR!

    Trying to keep warmups and intra-set times to a minimum. Got a little crazy with rest times over the summer, but I blame that on the hawt weather.

    Get back to a regular schedule next week, though it may be a little wonky since I'll be in Long Island.
    Last edited by Str8shutr; 09-24-2015 at 04:45 PM.

  7. #277
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    9/28 BW:

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x5x3 - 3, 4, 5 minute splits

    B:
    45x10
    95x5
    135x5
    185x3
    225x2
    245x5x3 - 18, 4, 6 minute splits

    Just trying to maintain right now. Weight loss is on the horizon.
    Last edited by Str8shutr; 09-28-2015 at 05:57 PM.

  8. #278
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    10/2 BW:

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    335x1
    365x3x2 - 3, 4 minute splits

    B:
    45x10
    95x5
    135x5
    185x3
    225x2
    250x1
    275x3x2 - 16, 4 minute splits; first reps w/ comp pause

    DL:
    135x3
    225x2
    315x1
    365x1
    415x3x2 - 21, 4.5 minute splits

    Pretty good WO today. Done at World Gym in Bay Shore, NY. Nice gym. Two power racks, nice Ivanko plates, and nobody said anything about chalk or deadlifting.
    Last edited by Str8shutr; 10-02-2015 at 10:26 AM.

  9. #279
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    10/5 BW: 296!?!

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    335x5x3 - 3, 6, 8 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    130x1
    145x1
    155x5x5 - 23, 4, 6, 6, 7 minute splits

    Ouch. Right calf started to cramp at last warmup rep for OHP. Left was starting but no actual cramp. Pulled knee sleeves down and cramping went away after a few minutes. Anybody else ever had that issue? Could be not hydrated, or sitting on my ass for 14hrs straight yesterday driving home.

    Ordered the RTS manual. Will probably start that program as soon as I have a decent grasp on the material.

    Had the lil' guy in the garage with me today. He slept through the entire WO even with plates clanging and the bar slamming back into the rack.

    Wow. What a week. Hung with the family in Long Island, my uncle in law gave me two 45# plates that he didn't need, and we had an epic ride home yesterday. Flooding shut down 95, so we had to go through Columbia to get home. Just a half mile down the road from the house, caskets are popping out of the ground at the graveyard, and they are about to close the easy access road to town because it is going to be covered by floodwaters. Luckily, no floodwater at the homestead.
    Last edited by Str8shutr; 10-05-2015 at 04:26 PM.

  10. #280
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    Nov 2010
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    starting strength coach development program
    Minute splits? As in, like, one minute rest times?

    o_O

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