Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 49

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #481
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    Oct 2012
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    • texas starting strength seminar september 2020
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    1/13 BW: 268

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    295x5x3 - 3, 5, 7 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x1
    200x8x3 - 19, 3, 5 minute splits

    Chinz:
    BWx1
    BWx3x3 - 1, 2, 2 minute splits
    Bandzx4x2 - 2, 2 minute splits
    Last edited by Str8shutr; 01-13-2017 at 11:25 AM.

  2. #482
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    Oct 2012
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    1/17 BW: 268

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    340x1
    375x3- 4 minute split
    345x3x4 - 5.5, 3, 3, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    240x1
    275x1x2 - 19, 2 minute splits w/ wrist wraps
    230x6x3 - 4, 4, 6 minute splits

    Curlz:
    Dowelx5
    45x5
    85x8x2 - 6, 1.5 minute splits
    85x5 - 1.5 minute split

    375x3 felt good. No soreness in left hammie.

    Nice to make some progress on lifts, and not feel sore as hell. Guess that'll be for tomorrow.

    600mg caffeine, 30mg pseudoephedrine, 3mg beta-alanine, half a bucket of coffee. 2 hrs sleep coming off of night shift. Got home at 8a, sleep until 10:45a, then up for WO and get readjusted to daylight.
    Last edited by Str8shutr; 01-17-2017 at 12:18 PM.

  3. #483
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    Oct 2012
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    1/19 BW: 268

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    250x8x2 - 3, 4.5 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    165x1
    185x1x3 - 29, 2.5, 2 minute splits w/ wrist wraps
    152.5x5x3 - 6, 4, 5 minute splits all DOH, last rep w/ 2 sec hold

    DL:
    135x3
    225x2
    315x1
    405x3 - 23 minute split
    365x3 - 7 minute split

    Video showed a little lower back rounding at 405. Think I need to drop my hips a little more so that I can get my lower back set.

    Argghh, one day, I will come out here and nothing will be painful. Today it's my left shoulder and right hamstring. I don't even mind the constant soreness anymore. it does make me wonder if I ought to go and get T-levels checked again, though. Last time they were normal...for a 75 yr old male. But the score was still within the "normal" range, so my GP was dicinclined to address it.
    Last edited by Str8shutr; 01-19-2017 at 11:26 AM.

  4. #484
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    Oct 2012
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    1/22 BW: 267

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    300x5x3 - 2, 4, 5 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x1
    205x8x3 - 18, 3, 5 minute splits

    Chinz:
    BWx1
    BWx3x2 - 4.5, 2 minute splits

    Errrr...so I think I fucked up when I did all those chins on the 13th. Ever since, and this took a few days to set in, my shoulders have been in near constant pain. I think the Chinz volume, plus the heavy sets on B and OHP at last WOs have contributed. Treating with Vitamin I and starting off with much lower volume.
    Last edited by Str8shutr; 01-22-2017 at 04:58 AM.

  5. #485
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    Oct 2012
    Posts
    1,636

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    1/25 BW: 263

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1x2 - 3, 3 minute splits
    350x3x3 - 6, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    240x1
    275x1x3 - 28, 2, 2 minute splits w/ wrist wraps
    230x6x3 - 7, 4, 6 minute splits

    Curlz:
    Dowelx5
    45x5
    85x8x3 - 6, 2, 2 minute splits

    Lost one of my elbow sleeves This is the first WO in a long time where they have not been utilized. Hopefully I lost it at work, and will be able to get it back.
    Last edited by Str8shutr; 01-25-2017 at 06:36 PM.

  6. #486
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    Oct 2012
    Posts
    1,636

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    1/27 BW: 263

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    255x8x2 - 2, 4 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    170x1x2
    190x1x2 - 33, 4 minute splits w/ wrist wraps
    155x5x3 - 6, 5, 7 minute splits

    DL:
    135x3
    225x2
    315x1
    410x3 - 21 minute split
    370x3 - 9 minute split all DOH, last rep w/ 1 sec hold

    Repeat 155 for OHP. Derp. Forgot to load bar for OHP worksets, so did 170 twice.

    Got video of 410 work set from a better angle. Lower back is staying nice and flat, got a little rounding in the upper, but nothing egregious.
    Last edited by Str8shutr; 01-27-2017 at 08:26 PM.

  7. #487
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    Oct 2012
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    1/29 BW: 266

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    305x5x3 - 2, 4, 4 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    207.5x8x3 - 18, 4, 5 minute splits

    Chinz:
    BWx1
    BWx3x3 - 5, 2, 2 minute splits

    A pretty good WO. Very nice weather. Right at 58 degrees and sunny.
    Last edited by Str8shutr; 01-29-2017 at 03:14 PM.

  8. #488
    Join Date
    Oct 2012
    Posts
    1,636

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    2/2 BW: 265

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    400x1x2 - 3, 3 minute splits
    350x3x4 - 6, 4, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    280x1x3 - 25, 2, 2 minute splits w/ wrist wraps
    245x4x5 - 4, 3, 3, 3, 3 minute splits

    Curlz:
    Dowelx5
    45x5
    85x8x3 - 3, 1, 1 minute splits

    Wow what a nice day. 68 degrees and sunny. Perfect for lifting in the garage!

    Son of a gun! 350 felt like light weight after repping 400.

    Decided to change up bench a little, going heavier, with more sets.

    Ermagawd, that last B rep...I swear it took 15 seconds to press out.

    A very nice WO, especially considering I just came off night shift.
    Last edited by Str8shutr; 02-02-2017 at 09:08 PM.

  9. #489
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    Oct 2012
    Posts
    1,636

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    2/4 BW: 266

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    260x8x2 - 3, 4 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    170x1
    185x1x2 - 24, 1 minute splits w/ wrist wraps
    157.5x5x2 - 6, 5 minute splits
    157.5x4 - 6 minute split

    DL:
    135x3
    225x2
    315x5x2 - 14, 4 minute split all DOH, last reps w/ 3 and 4 sec hold

    Chilly in the garage today.

    Repeat 157.5 for reps. Went for 2nd rep on 1st set of 185 OHP, didn't happen. On second set weight got way behind me and I tweaked something in left low back pulling it into position.

    Shhhiiiiottt, felt so shot when I got to DL I just pulled 315 for reps. Def time for a deload. My upper body is now the limiting factor. All the extra volume at work is killing my gainzzz. And possibly that extra work on B last session. But, it's a good thing in the long run, I hope.
    Last edited by Str8shutr; 02-04-2017 at 01:55 PM.

  10. #490
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    Oct 2012
    Posts
    1,636

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    starting strength coach development program
    nope, fat fingered my alarm and set it for pm instead of am. Lucky I made it to work on time...
    Last edited by Str8shutr; 02-07-2017 at 10:02 AM.

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