Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 3

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #21
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    • phoenix arizona seminar date
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    (Pre-post)

    9/19: BW 295 Week 1 - straight up TM

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    315x1
    345x1
    385x2 RPE 9
    385x2 RPE 9.5


    Not feeling it today. Should have gotten triples. Got about 5.5 hrs sleep last night. Sleep has been crap all week. Now that I think about it, this whole week has been rough.
    Last edited by Str8shutr; 09-19-2014 at 10:53 AM.

  2. #22
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    9/22: BW 294 Week 2 - straight up TM

    OHP:
    45x10
    75x5
    95x3
    115x2
    135x1
    155x1
    177.5x4 RPE 9

    Bench vol:
    45x5
    135x3
    185x1
    215x1
    245x5x5 - 17, 5, 5, 6, 7 minute split

    OHP rep PR!

    All B reps good.

    Pretty good WO today. Feel good afterwards, for first time in a while. Got plenty of rest and food this weekend, guess that helped.
    Last edited by Str8shutr; 09-22-2014 at 05:33 PM.

  3. #23
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    (Pre-post)

    9/23: BW: 294 Week 2 - straight up TM

    DL:
    45x5
    135x3
    185x3
    225x2
    275x1
    315x1
    375x1
    425x2 RPE 9

    SQ:
    45x5
    135x2
    225x1
    275x1
    315x1
    350x5 - 28 minutes
    340x5 - 7 minutes
    330x5 - 8 minutes
    320x5 - 8 minutes

    DL weight PR! Upper back was rounding, but lower back was flat.

    SQs felt solid. Very little GM action.

    Training seems to be on a better footing this week. I think this is due to lower physical work load at work. Basically I went from unloading steel plate all night to light fitting/welding as I attempt to run my crew. This lower work load has enabled a better recovery that is finally catching up. I really should take advantage of this to add some accessory work, maybe one movement per day. Will ponder that for a while...
    Last edited by Str8shutr; 09-23-2014 at 02:52 PM.

  4. #24
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    (Pre-post)

    9/25: BW 294 Week 2 - straight up TM

    BP:
    45x10
    135x5
    165x3
    195x1
    225x1
    245x1
    267.5x3x2 RPE 9.5

    OHP vol:
    45x5
    95x2
    135x1
    160x5x5 - 16, 6, 6, 8, 8 minute splits

    B rep PR! Butt was off bench on last rep of 1st set. 2nd set good. Put Icy Hot on elbows after B.

    Holy shit OHP is getting rough. Good thing next week is a Deload week. Last rep of last set probably looked like Silly String being shot up in the air.

    As far as accessory work I am thinking curls on Monday, DB rows on Thursday, and chins on Friday. Or maybe just curls on Monday and chins on Friday. Hmmmm.
    Last edited by Str8shutr; 09-25-2014 at 05:02 PM.

  5. #25
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    (Pre-post)

    9/26: BW 295 Week 2 - straight up TM

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    315x1
    350x1
    390x2 RPE 9.5

    SQ weight PR!

    After this Deload week, I will go back to 5RMs, starting at 370x5.
    Last edited by Str8shutr; 09-26-2014 at 09:33 AM.

  6. #26
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    9/29: BW 298 Week 3 - straight up TM (Full Deload)

    OHP:
    45x10
    75x5
    95x3
    115x2
    135x1
    142.5x5

    Bench vol:
    45x5
    135x3
    165x1
    195x5x5 - 12, 3, 3, 3, 3 minute split

    All of 1st reps on B were paused for a 2-count. No worries. Thinking about incorporating a heavy paused single after B ID work sets. Hmmm...

    I run Deload weeks because I got used to it doing 5/3/1 and they seemed to be beneficial. I could deadlift every week, unlike the first time I ran TM. So I am going to continue with the deloads. During an eight week cycle I run two different types, at week 4 I do an intensity Deload (only intensity lifts are deoladed, volume stays same as prior week). On week 8, I do a full Deload, where both intensity and volume sets are deloaded. And yes, I need to fix how my weeks are numbered. Maybe I'll just start over at 1 next week.
    Last edited by Str8shutr; 09-29-2014 at 06:09 PM.

  7. #27
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    (Pre-post)

    9/30: BW: 294 Week 3 - straight up TM (Full Deload)

    DL:
    45x5
    135x3
    185x3
    225x2
    275x1
    315x5

    SQ:
    45x5
    135x5
    225x2
    280x5 - 10 minutes
    270x5 - 3 minutes
    260x5 - 3 minutes
    250x5 - 3 minutes

    DL done with no belt. Video showed upper back was rounding slightly, even at 315. I think it's just the way I pull.

    SQs done with DE. Rattle plates at the top. Fun.

    Today is a beautiful day. Clouds are finally gone, clear blue skies are here. Hopefully it will stay this way for a few days and I can get the grass mowed!
    Last edited by Str8shutr; 09-30-2014 at 11:53 AM.

  8. #28
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    Oct 2012
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    (Pre-post)

    10/2: BW 297 Week 3 - straight up TM (Full Deload)

    BP:
    45x10
    135x5
    165x3
    195x1
    215x3x2

    OHP vol:
    45x5
    95x2
    130x5x5 - 6, 3, 3, 3, 3 minute splits

    All B reps at 215 done with a 2-ct pause.

    All OHP work sets done with DE.

    Good Lord! I just looked up my normal Wednesday night meal from Wendy's: triple cheeseburger, bacon and cheese baked potato, and a small chocolate frosty. The grand macros total: (P/C/F) 101/207/102. Good night Nurse! Whatevs, haven't put on any weight lately so...
    Last edited by Str8shutr; 10-02-2014 at 10:26 AM.

  9. #29
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    Sep 2013
    Location
    Hoopeston, IL
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    Quote Originally Posted by Str8shutr View Post
    Good Lord! I just looked up my normal Wednesday night meal from Wendy's: triple cheeseburger, bacon and cheese baked potato, and a small chocolate frosty. The grand macros total: (P/C/F) 101/207/102. Good night Nurse! Whatevs, haven't put on any weight lately so...
    Now THAT'S a meal.

  10. #30
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    Quote Originally Posted by Trane View Post
    Now THAT'S a meal.
    Haha. Thanks Zane. Wednesday and Sunday nights are cheat meals for me...the rest of the time it's usually chicken, broccoli, and white rice and some sauce. Or protein shakes with oats.

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