Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

(Pre-post)

10/3: BW 296 Week 3 - straight up TM (Full Deload)

SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
315x5

[Str8shutr]

Aghhhh, I can't wait until Monday! I like taking Deload weeks because my body is so beat up when they come around, but then by the end of the Deload I think why the hell did I do that, I feel great, I should have just kept lifting...must resist that urge. The deloads do help me!

Next week I am going to add in Curlz on Monday and Chinz on Friday. I haven't done chinz since about this time last year, so it will be interesting to see how that goes. I think last time I was getting like 5, 4, 4, 4, 3 or thereabouts with 3 minutes rest and a band assist ( 2 very heavies, 1 heavy). We shall see what happens!

[Str8shutr]

10/6: BW 299 Week 1 - straight up TM

OHP:
45x10
75x5
95x3
115x2
135x1
155x1
180x4 RPE 9

Bench vol:
45x5
135x3
185x1
225x1
247.5x5x5 - 14, 5, 5, 6, 7 minute split

Curlz
Dowelx5
45x8x3 - 6, 1 1/2, 1 1/2 minute split

OHP weight PR! Thought about going for a fifth rep, but decided to leave it in the tank.

B - repeat weight next WO. Get some gap on ID. Butt all over the place on last rep of last set.

+5 on Curlz.

[Str8shutr]

(Pre-post)

10/7: BW: 296 Week 1 - straight up TM

DL:
45x5
135x3
185x2
225x2
295x1
345x1
395x5 RPE 9

SQ:
45x5
135x2
225x1
275x1
315x1
355x5 - 23 minutes
340x5 - 6 minutes
325x5 - 7 minutes
310x5 - 7 minutes

DL rep PR! All reps of work set hooked.

Wearing belt on 6th hole for SQs.

Taking 400mg caffeine plus two cups of coffee, 5g BCAAs, 1.5g Beta-A as a preworkout.

[Str8shutr]

(Pre-post)

10/9: BW 300 Week 1 - straight up TM

BP:
45x10
135x5
165x3
195x1
225x1
245x1
270x3 RPE 8.5
270x3 RPE 9

OHP vol:
45x5
95x2
135x1
162.5x5x3 - 14, 5, 6, minute splits
162.5x4 - 7 minute split
162.5x5 - 8 minute split

B weight PR! Both sets felt solid. Wearing belt on 7th hole for all sets today.

OHP 4th set last rep got stuck about 3" above forehead. Repeat OHP volume weight. Gotta be conscious of knee bend. On 4th set 3rd and 4th reps had some knee bend. Tried to stop it on fifth rep, think that's why I missed. All of 5th set good.

Haha! Changing up Wednesday night meal - going for medium Hawaiian pizza from Marcos', thin crust with the side of garlic butter. Mmmmm. Should be right around 128/186/110.

Haha haha! 300! Need to cut out some of the junk. Will try to stay at 296-300 for the next couple o' months.

[Str8shutr]

(Pre-post)

10/10: BW 297 Week 1 - straight up TM

SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
325x1
375x5 RPE 9

Chinz:
4, 4, 4, 4, 3 1/2 - 3 minute splits w/ 2 VH 1 H band assist

Last 5RM was 370, so picking up where I left off. Will push 5s as long as I can.

SQs rep PR! Last rep was tough.

Very happy with this week. Set PRs on all four lifts, chins went well...very nice.

[Str8shutr]

Next week's Goals:

OHP: 182.5x4
DL: 417.5x3
B: 272.5x3x2
SQ: 380x5

I can't wait to press 185 for reps on OHP. Only two more weeks! 275 on B will be pretty cool, too.

[Str8shutr]

10/13: BW 298 Week 2 - straight up TM

OHP:
45x10
75x5
95x3
115x2
135x1
155x1
182.5x3 RPE 9.5
182.5x3 RPE 9

Bench vol:
45x5
135x3
185x1
225x1
247.5x5x5 - 17, 5, 6, 7, 8 minute split

Curlz
Dowelx5
50x8x3 - 4 1/2, 1 1/2, 1 1/2 minute split

OHP weight PR! Still feeling chinz in arms, shoulders, and back. Think that may have affected reps today. Will try for four with 185 next week. For first time in weeks, very little pain in elbows after heavy OHP! However, after first set on B, had to slather on the Icy Hot.

[Str8shutr]

(Pre-post)

10/15: BW: 298 Week 2 - straight up TM

DL:
45x5
135x3
185x2
225x2
315x1
365x1
417.5x3 RPE 9

SQ:
45x5
135x2
225x1
275x1
315x1
360x5 - 26 minutes
345x5 - 8 minutes
330x5 - 9 minutes
315x5 - 10 minutes

DL rep PR! Gotta work on bar speed from the ground. 1st rep was a grinder because I had no speed. Once the bar breaks from the ground, snap the legs!

Holy fuckin' shit, last rep at 360 was tough. All SQs rough today. Haven't gotten good sleep for two nights in a row.

Haha, so I pull up at work today, and the cutting crew manager is hiding in the bushes behind the shop smoking a cigarette. We aren't even allowed to smoke on company property, so pretty fuckin' hilarious

[Str8shutr]

(Pre-post)

10/17: BW 298 Week 2 - straight up TM

BP:
45x10
95x5
135x5
185x2
225x1
245x1
272.5x3 RPE 9
272.5x3 RPE 9.5

OHP vol:
45x5
95x2
135x1
162.5x5x4 - 17, 6, 7, 8 minute splits
162.5x4 - 9 minute split

B weight PR! Last rep of B, butt was all over the place, slow grinder. Pretty chilly (59*) this morning, added another light (95) warmup set.

On last rep of 1st OHP set, bar got way forward. Had to set it down on top of rack. Put it back in pins, waited 10 secs, and pressed it. If I go for 5 reps on rest of sets, will count this as a successful day. The 1st set of OHP is always the worst. Aggggh FUCK! On last rep of last set, missed rep about three inches above forehead. Reset, tried again, missed. Racked it, waited ten seconds, missed it.

REPEAT OHP volume, AGAIN. Not happy with this. WILL get it clean next week.

Shit sleep last night, slept solid for 3 1/2 hours, tossed and turned for 4.