Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

12/21 BW: 260

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
285x5x3 - 3, 3, 5 minute splits

CGBP:
45x10
95x5x2
135x2
165x1
195x8x3 - 16, 3, 5 minute splits

Done at 5:15a, out by 6:05.

[Str8shutr]

12/24 BW: 261

Christmas Eve DeloadzZz!!!

SQ:
BWx5
45x5x2
135x5
185x3
225x2
265x1
305x1
340x1
370x1 - 3 minute split
320x3 - 5 minute split

BP:
45x10
95x5x2
135x3
185x2
225x1
265x1 - 22 minute split
225x6 - 5 minute split

Curlz:
Dowelx5
45x3
95x5 - 4 minute split

Christmas PR: one BW BP. Yayyyy! I've gotten BW BPs before, but never at this low of a BW.

Ehhh, woke up this morning feeling like hammered ass. My low back was tight, my pecs and shoulders were tight, and my left wrist is sore as all get-out. Decided to switch to a deload week.

[Str8shutr]

12/28 BW: 263

Deload

SQ:
BWx5
45x5
135x5
185x3
225x2
255x1
285x5 - 3 minute split

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x2 - 29 minute split
150x5 - 5 minute split

DL:
135x3
225x2
315x1
405x1x2 - 12, 3 minute splits

[Str8shutr]

From the Dr of GainzZz Feigenbaum:

Interesting!

I'd prob do LP for 3 months with a moderate amount of weight gain. Probably capping it at 6kg or so.

For the next 12 weeks I would probably do something like RFL for 12 weeks if he can stand it. Training wise, I'd probably do something more like an Intermediate LP for hypertrophy that I've been working on, mainly for the caloric burn and nutrient partitioning whilst running RFL. The skeleton looks like:

Day 1:
Squat x 6 @ 8, then 12 min AMRAP at same load in sets of 3
Press x 6 @ 9, then 12 min AMRAP at same load in sets of 3
Chins -10 min AMRAP
Arms- 10 min AMRAP
Prowler

Day 2: off

Day 3:
Deadlift x 6 @ 8, then 12 min AMRAP at same load in sets of 3
Bench x 6 @ 9. then 12 min AMRAP at same load in sets of 3
Pull ups- 10 min AMRAP
Arms -10 min AMRAP
Steady state cardio PRN

Day 4: Off

Day 5:
Paused squat x 6 @ 9, then 12 min AMRAP at same load in sets of 3
Incline Bench x 6 @ 9. then 12 min AMRAP at same load in sets of 3
Pendlay Rows- 12 @ 9, then 12 min AMRAP at same load in sets of 6
Arms-10 min AMRAP
Prowler

Interesting indeed. I think I would like this program. May try to run it after the new year.

[Str8shutr]

1/1 BW: 261

Happy New Years!

SQ:
BWx5
45x5x2
135x5
185x3
225x2
265x1
305x1
335x1
365x4 - 4 minute split
345x5 - 8 minute split
325x5 - 9 minute split

BP:
45x10
95x5x2
135x3
185x2
225x1
260x2x2 - 26, 4 minute splits w/ wrist wraps
225x6x3 - 5, 5, 5 minute splits

Curlz:
Dowelx5
45x3
85x8x3 - 6, 1.5, 1.5 minute splits

Got two quick reps at 260, was gathering breath for third and right abs cramped up. Had to rack.

[Str8shutr]

Goals for 2017:

SQ: 455 - 1.75xBW PR to date is 425? Or so.
B: 315 - because three plates, duh... PR to date is 295x2.
DL : 495 - because I'd have to buy another set of plates, and that would be fucking awesome. PR to date is 450.

Would like to maintain current BW.

[Str8shutr]

1/3 BW: 263

SQ:
BWx5
45x5
135x5
185x3
225x1
245x5x2 - 4, 4 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x2x2 - 26, 3 minute splits
150x5x3 - 7, 5, 6 minute splits

DL:
135x3
225x2
315x1
405x1 - 18 minute split
365x3 - 5 minute split

F. Hammie's are wrecked from heavy sets on Sunday. Go back to 8 rep sets next week. Thinking that the deload plus no WO through night shift is causing extra DOMS. May need to do a L WO during nights?

What tha what...after 405x1, literally could not control my legs. They were wiggly like jello from the hips down for about 15 seconds.

[Str8shutr]

1/6 BW: 264

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
290x5x3 - 4, 4, 5 minute splits

CGBP:
45x10
95x5x2
135x3
185x1
195x8x3 - 13, 4, 5 minute splits

Done at work. They just got in a Buddy Capps TPB. The sleeves are nicely done, but the black phosphate coating and knurling are kind of sloppy.

[Str8shutr]

1/9 BW: 260

SQ:
BWx5
45x5x2
135x5
185x3
225x2
265x1
305x1
340x1
375x2- 5 minute split
325x5x3 - 7.5, 8, 8 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x2x2 - 28, 4 minute splits
225x6x3 - 6, 5, 5.5 minute splits

B PR! BWx2.

On second rep of SQs, felt something bad in left hammie. Dropped to back off sets.

Tore up from work. Every day we ran heavy gauge, and that translated into an extra tired Str8shutr.

[Str8shutr]

1/11 BW: 263

SQ:
BWx5
45x5
135x5
185x3
225x1
245x8x2 - 3, 4 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x3 - 28 minute split w/ wrist wraps
150x5x3 - 7, 5, 5 minute splits

DL:
135x3
225x2
315x1
405x2 - 18 minute split
365x3 - 5 minute split