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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #501

    Default

    3/6 BW:
    269
    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1x2 - 4, 6 minute splits
    360x3x3 - 6, 6, 6 minute splits
    315x5 - 6 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1x3 - 47, 2.5, 3.5 minute splits w/ wrist wraps
    250x4x4 - 5, 4, 4, 5 minute splits

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

    405 was tough. Bar speed was fine, but reps were mentally challenging. Gotta get over that. EZweight!

    285 went up well.
    Last edited by Str8shutr; 03-06-2017 at 02:21 PM.

  2. #502

    Default

    3/8 BW: 271

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    245x8x2 - 1, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    145x5x3 - 15, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    410x3 - 16 minute split
    370x3 - 5 minute split

    Meh. Still learning how to do OHP with this setup. I have to walk them out of the rack and do them in front of a mirror. Both factors are fucking with me.
    Last edited by Str8shutr; 03-08-2017 at 04:56 PM.

  3. #503

    Default

    No lifts. Maybe tomorrow.
    Last edited by Str8shutr; 03-10-2017 at 09:14 PM.

  4. #504

    Default

    3/11 BW: 267

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    320x5x3 - 3, 4.5, 6 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    210x8x3 - 18, 4, 6 minute splits

    Chinz:
    BWx1
    BWx3x4 - 4, 2, 2, 2 minute splits

    Did this one at home with the little guy. We had a lot of fun with the "big ball". I have one of those big ass exercise balls that are like 70cm in diameter. He loves to push it around back and forth. Then for a while he would just let it hit him in the tummy, and say "buuummmmp". Lots of fun! Afterwards we took a ride on the tractor, as he was such a good boy.
    Last edited by Str8shutr; 03-11-2017 at 04:56 PM.

  5. #505

    Default

    3/14 BW: 269

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x3x5 - 3, 3, 4, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    290x1x3 - 23, 4, 4 minute splits w/ wrist wraps
    255x4x4 - 6, minute splits

    Curlz:
    Dowelx5
    45x3
    87.5x8x3 - 8, 1.5, 1.5 minute splits

    Good reps on SQs. All reps were plate rattlers, except last two. Good volume.

    Went back and looked up best B PR, 295x2x3 TnG at BW of 297. Comp pause was 286@292. So I'm creeping up on lifetime PRs, at ~30 lbs lighter.

    Last curl rep was sooooo cheaty
    Last edited by Str8shutr; 03-14-2017 at 09:50 AM.

  6. #506

    Default

    3/16 BW: 270

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    250x8x2 - 1, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x5x3 - 15, 3, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    415x3 - 16 minute split
    370x3 - 5 minute split

    Last rep on 415 DL was ugly. Repeat.
    Last edited by Str8shutr; 03-16-2017 at 04:06 AM.

  7. #507

    Default

    3/19 BW: 271

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x5x3 - 2, 4, 5.5 minute splits

    CGBP:
    45x10
    95x5x2
    135x3
    185x2
    215x8x3 - 15, 4, 5 minute splits

    Chinz:
    BWx1
    BWx3x5 - 4, 1.5, 1, 1, 1 minute splits

    On first set of CGBP, got cramp in left abs after 4 reps. Racked it, rested 20 secs, and finished set.
    Last edited by Str8shutr; 03-19-2017 at 05:30 AM.

  8. #508

    Default

    3/21 BW:

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x2 - 3 minute splits
    365x3x4 - 6, 4, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1x3 - 27, 2, 4 minute splits w/ wrist wraps
    260x4x4 - 6, 5, 5, 5.5 minute splits

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

    395x2 went up easily. Almost went for the triple, but I'll save that for next week.

    Feeling the tightness. Think I'll do one lightish day on Friday this week, and then hit it hard next week.
    Last edited by Str8shutr; 03-21-2017 at 10:30 AM.

  9. #509

    Default

    3/24 BW: 269

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x1
    275x5 - 2 minute split

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x5x3 - 12, 4, 5 minute splits

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

    Decided to sub out Chinz for DLs. Hamstrings were tight after SQs, think they need a little rest.
    Last edited by Str8shutr; 03-24-2017 at 03:41 PM.

  10. #510

    Default

    3/27 BW:

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    395x3 - minute splits
    365x3x4 - minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    300x1x3 - minute splits w/ wrist wraps
    260x4x4 - minute splits

    Curlz:
    Dowelx5
    45x3
    90x8x3 - minute splits

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