Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

6/21 BW: 271

SQ:
BWx5
45x5
135x5
175x3
205x2
240x1
275x5x3 - 3, 4, 6 minute splits

BP:
45x10
95x5
135x5
175x3 (15 minutes in house)
175x2
215x5x3 - 31, 4, 5 minute splits

DL:
135x5
225x3
315x3x2 - 9, 3 minute split all doh

Probably skipping DL. Got a call as I was leaving work to help a buddy move 4 heavy ass display cases out of a jewelry store. So...lower back work is done.

Nope, had time so I DLed. First DLs since February. Right groin area felt good. Hope I can build these back up. Used no belt and a narrow (8") stance with toes out about 15 degrees.

[Str8shutr]

6/27 BW: 271

SQ:
BWx5
45x5
135x5
185x3
225x2
255x1
285x5x3 - 3, 4, 6 minute splits

BP:
45x10
95x5
135x5
170x3
200x2
225x5x3 - 26, 4, 6 minute splits

Curlz:
Dowelx5
45x3
70x8x3 - 4, 1.5, 1.5 minute splits

One more +10# jump on SQs.

Go to +5# jumps on B.

Got my Titan HD rack unboxed today. Will get started on assy during Wednesday's WO.

[Str8shutr]

6/29 BW: 270

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x5x3 - 3, 5, 7 minute splits

Chinz:
3x8 - 7, 2x7 minute splits w/ 2 bands

Go to 2.5# jumps on OHP.

[Str8shutr]

7/1 BW: 271

SQ:
BWx5
45x5
135x5
185x3
225x5x2 - 4, 4 minute splits

CGBP:
45x10
95x5
135x5
160x3
185x5x3 - 20, 3, 4 minute splits

DL:
135x3
225x2
285x1
335x3x2 - 25, 3 minute splits

Feeling pretty beat up. Going into seventh straight week of working 10-12 hrs p/day 6 days a week. Couple days have been up to 14-16 hrs. Still recovering from cold from last week. Back off on SQs and B so I can DL.

Think I'm going to run a bastardized HLM type of thing.

[Str8shutr]

7/5 BW: 272

SQ:
BWx5
45x5
135x5
185x3
225x2
260x1
295x5x3 - 3, 6, 8 minute splits

B:
45x10
95x5
135x5
170x3
200x2

Fuck. 97 with a heat index of 108. Fuckity fuck.

Company showed up early. Will have to bench tomorrow.

[Str8shutr]

7/6 BW: 271

B:
45x10
95x5
135x5
170x3
200x2
230x5x3 - 3, 5, 7 minute splits

Chinz:
3x9 - 6, 2x8 minute splits

Butt was up on last B rep.

Only 95 today.

[Str8shutr]

7/8 BW: 272

SQ:
BWx5
45x5
135x5
185x3
225x2
265x5x2 - 3, 5 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
152.5x5 - 34 minute split
152.5x4 - 5 minute split
145x5 - 6 minute split

DL:
135x3
225x2
285x1
345x3x2 - 16, 3 minute splits

First DL set DOH, second hooked.

99 with heat index of 109.

Think I overshot a little on OHP. Back off to 145 and work up from there.

[Str8shutr]

7/11 BW: 269

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
300x5x3 - 3, 5, 7 minute splits

BP:
45x10
95x5
135x5
170x3
205x2
235x5x3 - 22, 6, 8 minute splits

Curlz:
Dowelx5
45x3
72.5x8x3 - 5, 1.5, 1.5 minute splits

Woohoo! Back in the 300s!

Repeat 235. Need to start 2.5# jumps on B. Last rep of each set had my butt wayyyy off the bench. On the plus side, actually got belt set on 9th hole for B! That's a first/PR, I guess? Also, need to start wearing elbow sleeves again. Have some soreness in left elbow especially.

97 with heat index at 102. Not toooo bad.

[Str8shutr]

7/13 BW: ???

L SQ:
BWx5
45x5
135x5
185x3
230x5x2 - 2, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
130x1
145x5x3 - 17, 5, 7 minute splits

Chinz:
3x5, 4 - 5.5, 2x5 minute splits

Had to cut chinz short, ran out of time.

99 with 108 heat index.

[Str8shutr]

7/15 BW: 269

SQ:
BWx5
45x5
135x5
185x3
225x2
270x5x2 - 3, 4 minute splits

CGBP:
45x10
95x5
135x5
165x3
195x5x3 - 17, 4, 5 minute splits

DL:
135x3
225x2
315x1
355x3x2 - 17, 4 minute splits

First two reps at 355 DOH, rest of reps hooked. No belt.