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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #41
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    (Pre-post)

    10/18: BW 298 Week 2 - straight up TM

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    335x1
    380x3 RPE 8
    380x3 RPE 8.5

    Chinz:
    - 3 minute splits w/ 2 VH 1 H band assist

    Probably should have gone for the 5RM, but I was at the local Y. Different set ups, fear of embarrassing myself in public, etc. Repeat 380 for 5 next week?

    Skipped chinz. Really want to get my 185 OHP for four next week, and I'm worried if I hit chinz hard today, I won't be recovered on Monday. Need to get back to my regular schedule, but next week I have to do M-W-Th-Sat again. Should be able to get back to regular schedule after that, though.
    Last edited by Str8shutr; 10-18-2014 at 11:26 AM.

  2. #42
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    Next week's Goals:

    OHP: 185x4, 162.5x5x5 (have to hit this volume goal, or this will be the third week stuck on 162.5! Focus on form, popping the hips for a good start and maintaining a straight bar path.)
    DL: 430x2
    B: 275x3x2
    SQ: 380x5
    Add Chinz back into WOs!

    I can't wait to press 185 for reps on OHP. 275 on B will be pretty cool, too.
    Last edited by Str8shutr; 10-18-2014 at 11:39 AM.

  3. #43
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    (Pre-post)

    10/20: BW 300 Week 3 - straight up TM

    OHP:
    45x10
    75x5
    95x2
    115x1
    135x1
    160x1
    185x2x3 RPE 9.5, 10, 10 - 5 1/2, 6, 7 minute splits

    Bench vol:
    45x5
    135x3
    185x1
    225x1
    250x5x4- 16, 5, 6, 7 minute split
    250x4 - 8 minute split

    Curlz
    Dowelx5
    55x8x3 - 4 1/2, 1 1/2, 1 1/2 minute split

    OHP weight PR! Not what I wanted to get, but still a PR...

    Form on 3rd set of B is shit, elbows all over the place, 4th set butt was up off bench for 4th and 5th reps, should have given more time between sets, but rushing to meet my sweetie for lunch! Repeat B volume.

    Go to 55x10x3 next week.
    Last edited by Str8shutr; 10-20-2014 at 10:29 AM.

  4. #44
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    Meant to include this above, but didn't get to it in time:

    Went for last rep of last set of B volume, got it about 4-5" off the chest and ran out of gas. Had to lower it to the safeties and do the roll of shame

    Not sure what is going on with upper body lifts the past two weeks, may need to consider a reset? Will see how next week goes.

  5. #45
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    (Pre-post)

    10/22: BW: 303 Week 3 - straight up TM

    DL:
    45x5
    135x5
    (Interlude)
    185x5
    225x2
    315x1
    365x1
    430x2 RPE 9

    SQ:
    45x5
    135x2
    225x1
    275x1
    315x1
    360x5 - 30ish minutes (no GMs!)
    345x5 - 7 minutes
    330x5 - 7 minutes
    315x5 - 8 minutes

    DL weight PR! Definitely had one more rep left. Good acceleration out of the bottom, especially the 2nd rep. Need to get that accel on the first rep!

    SQs- right knee coming in, focus on knees OUT! Back was toasted. Holy pumpz, Batman! Should have gone for fifth set at 300, but at the time of exercise, I just wasn't feeling it. Also, don't want to increase volume until I fail an Intensity goal. I do wonder if I were doing a fifth set if it would make ID easier...experts say to keep that extra volume in your pocket for when you need it...

    Weight at 303! Whatwhat? Need to keep an eye on this. Still wearing belt on 7th hole for presses, but had to back off to 6th hole for SQs. I reckon once I get back out to the third hole for presses I will worry then. Maybe the extra weight will help get presses moving again.
    Last edited by Str8shutr; 10-22-2014 at 02:17 PM.

  6. #46
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    (Pre-post)

    10/24: BW 300 Week 3 - straight up TM

    BP:
    45x10
    95x5
    135x5
    185x2
    225x1
    245x1
    275x3 RPE 9
    275x3 RPE 9


    OHP vol:
    45x5
    95x2
    135x1
    162.5x5x5 - 18, 6, 7, 9, 11 minute splits

    B weight PR!! A little off schedule today, up early to go with wife to Drs appt, 5 1/2 hrs of sleep, but then had big Cracker Barrel breakfast: 3 pancakes with blueberries and regular syrup, bacon, 3 eggs over medium. Balanced out? Butt off bench on last rep.

    Icy Hot after B on elbows.

    Wahoooooo!!! Hit 5x5 at 162.5!!!! Been chasing this for three weeks. Went to full recovery between sets. On last set, 4th rep lower left back started to cramp, on 5th rep went into full blown cramp. Still managed to press out the fifth rep. That hurt. But I made my goal!!!
    Last edited by Str8shutr; 10-24-2014 at 11:39 AM.

  7. #47
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    (Pre-post)

    10/25: BW 299 Week 3 - straight up TM

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    335x1
    380x5 RPE 10

    Chinz:
    3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

    SQ weight PR! Last rep was tough.

    Add another set of 3 to chinz next week.
    Last edited by Str8shutr; 10-25-2014 at 10:26 AM.

  8. #48
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    Next week's Goals:

    Rest!!! (ID Deload week)
    Hit 5x5 on all volume sets
    Add a set of three to Chinz!

  9. #49
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    (Pre-post)

    10/27: BW 300 Week 4 - ID Deload

    OHP:
    45x10
    75x5
    95x2
    115x1
    135x1
    150x5

    Bench vol:
    45x5
    135x3
    185x1
    225x1
    250x5x5 - 14, 6, 7, 8, 9 minute split

    Curlz
    Dowelx5
    55x10x3 - 4 1/2, 1 1/2, 1 1/2 minute split

    Add 2.5lbs to B volume next week. All reps good.

    Go to 55x12x3 for Curlz next week.
    Last edited by Str8shutr; 10-27-2014 at 03:09 PM.

  10. #50
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    starting strength coach development program
    (Pre-post)

    10/28: BW: 299 Week 4 - ID Deload

    DL:
    45x5
    135x3
    185x2
    225x1
    275x1
    315x5

    SQ:
    45x5
    135x2
    225x1
    275x1
    315x1
    360x5 - 25 minutes
    345x5 - 7 minutes
    330x5 - 8 minutes
    315x5 - 8 minutes
    300x5 - 7 minutes

    It's amazing how descending sets from 360 make 300 feel like 345.

    Tried 600mg of caffeine today. Def feeling it. Jordan recommended 3-9mg/kg, so I should be able to safely work up to 1200mg before having to reset, of course, it should take a few months to get to that level?

    Very snotty today. Hope I'm not coming down with something.
    Last edited by Str8shutr; 10-28-2014 at 11:53 AM.

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