Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

10/21 BW: 261

SQ:
BWx5
45x5
135x5
185x3
225x2
260x1
295x5x3 - 3, 3.5, 3 minute splits

OHP:
45x5x2
75x5
95x3
110x2
130x1
145x1
160x5 - 24 minute split
150x5x3 - 6, 6, 6 minute splits

DL:
135x3
225x2
315x1
405x3x2 - 15, 5.5 minute splits

[Str8shutr]

10/25 BW: 264

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x5 - 4 minute split
335x5 - 6 minute split
315x5x2 - 6, 8 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x4 - 28 minute split
240x5x3 - 5, 6, 7 minute splits

Curlz:
Dowelx5
45x3
87.5x8x3 - 6.5, 1.5, 1.5 minute splits

Dammit boy! 335 felt just as heavy if not worse than 355. My stance was off, too. I adjusted on the third rep, but it threw off the whole set.

[Str8shutr]

10/27 BW: 261

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
300x5x3 - 3, 4, 5 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
162.5x5 - 24 minute split
152.5x5x3 - 5, 5, 5 minute splits

DL:
135x3
225x2
315x1
365x1
410x3 - 22 minute split
410x2 - 7.5 minute split

Repeat DL. Think the extra warmup set threw me off?!? Got third rep of second set about 2" below knees and it...just...stopped. Tried to grind it for a couple of seconds, but realized it was futile.

[Str8shutr]

10/31 BW: 265

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
360x5 - 4 minute split
340x5 - 7 minute split
320x5x2 - 7, 8 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
262.5x4.5 - 25 minute split
242.5x5x3 - 7, 7, 7 minute splits

Curlz:
Dowelx5
45x3
65x1
87.5x8x3 - 7, 1.5, 1.5 minute splits

Happy Halloween!

Looks like 5RM is 380 for SQs, at a BW of 299. 360 felt pretty EZ.

Went for fifth rep on B at 262.5, almost had it but stalled out about 4" off chest. Meh.

[Str8shutr]

11/3 BW: 262

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

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
165x5 - 25 minute split
155x5x2 - 5, 5 minute splits
155x4 - 5 minute split

DL:
135x3
225x2
315x1
365x1
415x2 - 25 minute split
365x5 - 6 minute split

So so WO. Off schedule, usually lift after lunch in late afternoon, did this during normal lunchtime, was starving. So...

[Str8shutr]

11/7 BW: 264

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
325x1
365x5 - 4 minute split
345x5x2 - 7, 8 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
262.5x3 - 32 minute split
245x5x3 - 7, 7, 7 minute splits

Curlz:
Dowelx5
45x3
65x1
90x8x2 - 7, 1.5 minute splits
90x6 - 1.5 minute split

Going back to three WOs per week.

Got some kind of weird strain in my right shoulder blade, right below the lowest point prior to top B set.

The lil guy was running between my legs on last set of Curlz. Repeat.

[Str8shutr]

11/9 BW: 266

SQ:
BWx5
45x5
135x5
225x3
275x5x3 - 2, 3, 3 minute splits

OHP:
45x5x2
75x5
95x3
110x2
135x1
155x1
170x3 - 27 minute split
150x5x3 - 6, 6, 6 minute split

Chinz:
3x5 - 7, 2x4 minute splits w/ no bands
3x5 - 2x5 minute splits w/ bands

Pretty good WO. Happy about chinz. Happy about last night. Hopefully now, Hillary will be prosecuted and sentenced as she deserves.

[Str8shutr]

11/11 BW: 266

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x5x3 - 3, 4, 6 minute splits

CGBP:
45x10
45x5
95x5
135x3
185x8x3 - 24, 3, 4 minute splits

DL:
135x3
225x2
315x1
365x1
420x2x2 - 24, 8 minute split

Whoooooo!!!! Lifetime rep PR on DL at 420x2x2

Thinking about several changes to programming. Starting a new job where I will be working very different hours in a completely new environment. Thinking about going to an OLAD setup. Also want to start alternating DL intensity with DL volume weekly.

[Str8shutr]

11/15 BW: 264

BP:
45x10
95x5x2
135x3
185x2
225x1
255x5 - 3 minute split
235x5x3 - 4, 4, 5 minute splits

First day of OLAD. In-n-out in 30 minutes flat. Will see how this works.

Feels very weird working out at 5am. 400mg of caffeine and beta-a helped though.

[Str8shutr]

11/16 BW:

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
300x1
335x1
375x3 - 4 minute split
350x4 - 6 minute split
335x5x2 - 7, 8 minute splits

Curlz:
20x3
40x2
60x1
90x8x2 - 7, 1.5 minute splits
90x4 - 1.5 minute split

Got to use an Ivanko bar today in the gym. Knurling was nice. Almost as grippy as my home bar, but much oilier.

Everything seemed very heavy.