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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #461
    Join Date
    Oct 2012
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    2,109

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    • starting strength seminar april 2024
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    11/17 BW: 266

    OHP:
    45x5x2
    75x5
    95x3
    110x2
    135x1
    155x1
    170x3 - 4 minute split
    155x5 - 6 minute split
    155x4 - 6 minute split
    155x3 - 8 minute split

    Tricep Pushdown:
    30x10
    50x10
    65x10x3

    Meh. Getting used to WO in mornings. Don't really care for it. Don't really care for the rack setup at new gym. Have to " walkout" OHP, so I lose tightness in my abz, then I reset, and it was just a shitshow.
    Last edited by Str8shutr; 11-17-2016 at 06:54 AM.

  2. #462
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    Oct 2012
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    11/24 BW: 262

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x5x3 - 3, 8, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x3 - 20 minute split
    225x6x3 - 6, 5, 6 minute splits

    Curlz:
    Dowelx5
    45x3
    75x8x3 - 4, .75, 1 minute splits

    Legs are smoked. 275 felt rough. Probably could have gotten 315, but don't want to over do it and cripple myself at work.

    Happy Thanksgiving to all! I have so much to be thankful for this year. I am blessed with a wonderful wife and son, good friends, and just landed a job that will support my family for a long time to come. Thank you Lord for blessing me with this bounty.

    On the down side, the new job involves swing shifts in 12hr rotations, so I'm going four days on, four days off, four nights on, four nights off, repeat. Will have to see how this works out with training. Will probably be in maintenance mode for a while.
    Last edited by Str8shutr; 11-24-2016 at 10:52 AM.

  3. #463
    Join Date
    Oct 2012
    Posts
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    11/30 BW: 259

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 4, 6, 9 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x3 - 26 minute split
    225x6x3 - 6, 6, 6 minute splits

    Curlz:
    Dowelx5
    45x3
    75x8x3 - 5, 1.5, 1.5 minute splits

    Finished with first round of night shift. Try to get back into some sort of routine. Have lost seven pounds in four days. Thinking this new job is going to count for some advanced HIIT cardio. I haven't worked that hard in years. Basically about 1-2 minutes of intense work, then rest for 5-8 minutes, most of the time.
    Last edited by Str8shutr; 11-30-2016 at 03:30 PM.

  4. #464
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    Oct 2012
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    12/2 BW: 262

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x8x2 - 3, 5 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x2 - 28 minute split
    145x5x3 - 4.5, 6, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1 - 20 minute split
    365x3x2 - 6, 5 minute split

    Damn, hamstrings are sore as hell. Hopefully 8 rep sets will help to flush them out.

    Probably could have gotten a third rep with 175 OHP, but don't want to push really hard right now.
    Last edited by Str8shutr; 12-02-2016 at 01:57 PM.

  5. #465
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    Oct 2012
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    12/5 BW: 260

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x5x3 - 2, 3, 4 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x8x3 - 12, 3.5, 4 minute splits

    Lat Pulldowns:
    70x5
    120x5
    180x5x3 - 6, 2, 2 minute splits

    Done at 5a, prior to shift.
    Last edited by Str8shutr; 12-05-2016 at 06:52 AM.

  6. #466
    Join Date
    Oct 2012
    Posts
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    12/8 BW: 262

    SQ:
    BWx5
    45x5x2
    135x5
    185x3
    225x2
    275x1
    315x1
    365x2 - 3.5 minute split
    315x5x3 - 6, 6, 8 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x3 - 27 minute split
    225x6x3 - 4, 5, 6 minute splits

    Curlz:
    Dowelx5
    45x3
    80x8x3 - 7, 1.5, 2 minute splits

    365 went up fairly easy. Add 2 reps next heavy day.

    Pre WO was 4 cups of coffee, 400mg caffeine, and 30mg pseudoephedrine.
    Last edited by Str8shutr; 12-08-2016 at 11:58 AM.

  7. #467
    Join Date
    Oct 2012
    Posts
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    12/10 BW: 262

    SQ:
    BWx5
    45x5
    135x5
    185x3
    235x8x2 - 2, 7.5 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x2 - 24 minute split
    147.5x5x3 - 5, 5, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x2 - 17.5 minute split
    365x3x2 - 6, 6 minute splits; all reps DOH, almost lost last rep

    Had to go watch a house down the street burn after first set of SQs.

    Went for third rep on OHP at 175, stalled right above forehead.
    Last edited by Str8shutr; 12-10-2016 at 02:41 PM.

  8. #468
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    12/12 BW: 265

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    280x5x3 - 3, 3, 4 minute splits

    CGBP:
    45x10
    95x5x2
    135x2
    165x1
    190x8x3 - 18, 3, 4 minute splits
    Last edited by Str8shutr; 12-12-2016 at 12:06 PM.

  9. #469
    Join Date
    Oct 2012
    Posts
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    12/17 BW: 264

    SQ:
    BWx5
    45x5x2
    135x5
    185x3
    225x2
    275x1
    315x1
    365x4 - 3 minute split
    315x5x2 - 6, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x3 - 24 minute split
    225x6x3 - 5, 5, 4 minute splits

    Curlz:
    Dowelx5
    45x3
    82.5x8x3 - 3, 1.5, 1.5 minute splits

    365x4 was tough. Lost a lot of bar speed on the way up. Go for 5 next time.

    Still getting acclimated to upper body volume at work. I will be able to start increases on B soon.

    400mg caffeine, 30mg pseudoephedrine, beta-a, creatine, and TMG pre, plus a bucket of coffee. WO started at 6:45a.
    Last edited by Str8shutr; 12-17-2016 at 09:45 AM.

  10. #470
    Join Date
    Oct 2012
    Posts
    2,109

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    starting strength coach development program
    12/19 BW: 260

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    245x8x2 - 2, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x3 - 24 minute split
    150x5x3 - 5, 5, 7 minute splits

    DL:
    135x3
    225x2
    315x1
    405x3 - 17 minute split
    375x3 - 6 minute split

    A very nice WO. Glad my strength is returning.
    Last edited by Str8shutr; 12-19-2016 at 11:29 AM.

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