Fighting Muscular Atrophy, 1 rep at a time

**Str8shutr** · 07-20-2016, 05:31 AM

7/20 BW: 271

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x5x3 - 3, 5, 7 minute splits

BP:
45x10
95x5
135x5
175x3
205x2
235x5x3 - 24, 6.5, 8 minute splits

Curlz:
Dowelx5
45x3
75x8x3 - 4, 1.5, 1.5 minute splits

Widened stance slightly on last SQ work set. Seemed to help with right knee pain and overall form was better.

Form was mostly good on B, butt came up a hair on last rep. 2.5# jumps.

**Str8shutr** · 07-22-2016, 05:17 AM

7/22 BW: 273

SQ:
BWx5
45x5
135x5
175x3
205x2
235x5x3 - 3, 3, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
130x1
147.5x5x3 - 22, 5, 7 minute splits

DL:
135x3
225x2
315x1
365x3x2 - 22, 4 minute splits

For warmups and 2nd set of DL placed feet about 1" closer to bar, so that instead of looking at shoelace bow was looking at top of tongue, and pulls stayed pretty much in contact or very close to legs. On first set went with old setup, and bar floated out from legs. 2nd set was easier and felt better. Stick with that setup.

**Str8shutr** · 07-25-2016, 07:08 AM

7/25 BW: 272

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
310x5x3 - 3, 5, 7 minute splits

BP:
45x10
95x5
135x5
175x3
205x2
237.5x5x3 - 22, 6, 8 minute splits

Curlz:
Dowelx5
45x3
77.5x8x3 - 4, 1.5, 1.5 minute splits

Fark! I don't remember shit feeling this heavy before...guess I'm getting old.

**Str8shutr** · 07-27-2016, 05:35 AM

7/27 BW: ???

L SQ:
BWx5
45x5
135x5
175x3
205x2
240x5x3 - 2, 3, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x5x3 - 20, 5, 7, minute splits

Chinz:
3x10 - 12, 2x2, 9, 1x5, 8 minute splits

**Str8shutr** · 07-29-2016, 04:48 AM

7/29 BW: 270

SQ:
BWx5
45x5
135x5
185x5
225x2
275x5x3 - 3, 5, 7 minute splits

CGBP:
45x10
95x5
135x5
165x3
200x5x3 - 29, 5, 6 minute splits

DL:
135x3
225x2
315x1
375x3x2 - 17, 4 minute splits

Probably ought to move to 5# jumps on DL.

99 with heat index at 104. At least it's not humid.

**Str8shutr** · 08-01-2016, 06:34 AM

8/1 BW: 268

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5 - 3 minute split
315x2 - 6 minute split
135x15 - 2 minute split
95x15 - 6 minute split

BP:
45x10
95x5
135x5
175x3
205x2
240x5x3 - 30, 6, 8 minute splits

FML. On 2nd rep of 2nd set SQs, felt something pull/tear in right hamstring, right around mid-point. Was immediately sore and painful. Attempted one more rep, got about 1/4 into it and racked the bar. Will start Starr rehab ASAP. It is sore, but not painful right now. Damn this pisses me off. 315x5x3 would have been a body weight PR. Actually, 310x5x3 last week was a BW PR as well. Oh well slow and steady...

**Str8shutr** · 08-02-2016, 05:14 PM

8/2 BW: 267

Starr Rehab SQs:
BWx25x2

25x3 tomorrow.

**umairsemail** · 08-02-2016, 05:28 PM

Have you gotten your test levels checked? Something as simple as getting your testosterone to normal levels could make your gains skyrocket. Just a suggestion.