Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

10/3 BW: 264

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x5x3 - 3, 6, 8 minute splits

BP:
45x10
95x5
135x5
185x3
225x2
255x5 - 24 minute split
240x5x3 - 11, 6, 7 minute splits

Curlz:
Dowelx5
45x3
82.5x8x3 - 6, 1.5, 1.5 minute splits

SQs went well today.

Hitting BW PRs on everything. In about 5-6 weeks should be hitting all time PRs on SQ, B, and DL. Psyched.

[Str8shutr]

10/5 BW: 264

SQ:
BWx5
45x5
135x5
225x3
265x5x3 - 2, 2.5, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
157.5x5x3 - 15, 5, 7 minute splits

Chinz:
3x3 - 3, 1x2 minute splits w/ no bands
7x3 - 1x7 minute splits w/ bands

[Str8shutr]

10/7 BW: ???

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
300x5x3 - 4, 4, 5 minute split

CGBP:
45x10
95x5
135x5
185x8x3 - 12, 4, 5 minute splits

DL:
135x3
225x2
315x1
395x3x2 - 12, 5 minute splits

Did this WO at Sumter YMCA, because of Hurricanz.

[Patrick Stroup]

Sorry to hear about the hurricane displacement I think a lot of people underestimated how much it would hit inland here in SC.

[Str8shutr]

Yeah, tbh we would have been better off just staying near Charleston. No power, but no trees down on our property either. Got a generator on the way now.

[Str8shutr]

10/11 BW: 265

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
345x5x3 - 4, 6, 8 minute splits

BP:
45x10
95x5
135x5
185x3
225x2
257.5x4 - 32 minute split
242.5x5x3 - 5, 6, 7 minute splits

Curlz:
Dowelx5
45x3
85x8x3 - 5, 1.5, 1.5 minute splits

Not too bad considering I spent the past three days cleaning up hurricane debris. Felt a little dehydrated coming into this WO.

Called B after 4 reps. May have been able to get 5, but... Repeat B.

[Str8shutr]

10/13 BW: 266

SQ:
BWx5
45x5
135x5
225x3
270x5x3 - 3, 3, 3 minute splits

OHP:
45x5x2
75x5
95x3
110x2
130x1
145x1
160x5x2 - 25, 6 minute splits
160x4 - 12 minute split

Chinz:
4x3 - 5.5, 1x3 minute splits w/ no bands
6x3 - 1x6 minute splits w/ bands

Repeat OHP. Went for fifth rep of third set, but it stalled two-three inches above my head.

Tweaked my back a little at work today. Was walking backwards with a load and caught my right heel on a pallet. Almost went on my ass, but did tweak my lower left back right above my butt.

[Str8shutr]

10/15 BW: 264

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x5x3 - 3, 4, 5 minute split

CGBP:
45x10
95x5x2
135x5
187.5x8x3 - 16, 3, 4 minute splits

DL:
135x3
225x2
315x1
400x3x2 - 19, 9 minute splits

Jeez, not my week. Strained my lower left back, overextended my right kneecap, and strained my right tricep. All work-related, none too serious.

Sneaking in a good session while the little fella naps. Love it!

[Str8shutr]

10/17 BW: 263

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x5x3 - 3, 7, 9 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
257.5x4 - 27 minute split
242.5x5x3 - 6, 7, 8 minute splits

Curlz:
Dowelx5
45x3
85x8x3 - 7, 1.5, 2 minute splits

Was going to go for fifth rep on B and got a cramp in my left ab. Racked it.

Should have waited another day to do this WO. Oh well, that wasn't going to work with my schedule.

[Str8shutr]

So...a confluence of events has led me into an under-recovered state.

1) not eating enough over the past week.
2) lot more physical activity over the past two weeks than normal.
3) lifting heavy.

The results of the under-recovery are typical for me, first night had a great deal of cramping, especially in my lower extremities, and a huge reduction in sleep quality. For the past two days I have had flu-like symptoms, mainly of the stuffy sinuses, sore throat, and lethargy variety.

Since neither of the first two items are going to change in the foreseeable future and may in fact become worse, I am going to set my heavy SQs up like the B. One heavy set of 3-5 reps followed by a 7-10% load drop for 3x5.