Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

(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.

[Str8shutr]

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.

[Str8shutr]

(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...

[Str8shutr]

(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.

[Str8shutr]

(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.

[Str8shutr]

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.

[Str8shutr]

(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!

[Str8shutr]

(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...

[Trane]

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.

[Str8shutr]

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.