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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #531
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    Oct 2012
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    2,175

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    • starting strength seminar december 2024
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    5/6 BW: 274

    BP:
    45x10
    75x25 - 1 minute split
    85x25 - 3 minute split
    95x25 - 3 minute split
    Last edited by Str8shutr; 05-06-2017 at 03:30 PM.

  2. #532
    Join Date
    Oct 2012
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    5/7 BW: 274

    BP:
    45x10
    95x25 - 1 minute split
    105x20 - 3 minute split
    115x20 - 4 minute split
    Last edited by Str8shutr; 05-07-2017 at 04:08 PM.

  3. #533
    Join Date
    Oct 2012
    Posts
    2,175

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    5/8 BW: 271

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    300x1
    330x3x3 - 2.5, 3, 3 minute splits

    BP:
    45x10
    95x5
    125x20 - 11 minute split
    135x20 - 4 minute split
    145x18 - 5 minute split
    Last edited by Str8shutr; 05-08-2017 at 03:02 PM.

  4. #534
    Join Date
    Oct 2012
    Posts
    2,175

    Default

    5/9 BW: 273

    BP:
    45x10
    95x5
    135x3
    145x20 - 2 minute split
    155x18 - 4 minute split
    165x15 - 5 minute split
    Last edited by Str8shutr; 05-09-2017 at 03:54 PM.

  5. #535
    Join Date
    Oct 2012
    Posts
    2,175

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    5/11 BW: 268

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    345x1
    390x1
    435x1 - 25 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    305x1 - 28 minute split w/ wrist wraps

    DL:
    135x3
    225x2
    315x1
    405x1
    465x1 - 19 minute split

    Lifetime 1RM SQ! Definitely hit depth, video showed it to be about 1-2" below parallel. Need to work on that. Rep was fairly fast, could have gotten another 10#s easily. Will use 445 as my max for next cycle.

    Lifetime B PR! TnG, but I'll take it. Rep was smooth and fast. Use 315 for next cycle.

    Lifetime DL PR! Hook grip, no belt, in ma Do-wins! Rep was smooth and fast. Was worried I was going to grind it, but nope. Will use 475 as training max for next cycle.

    Not sure about B or DL. Will see how right ribs are holding up while warming up. Right ribs are feeling a touch more tender than when I started, but held up well.

    Would also like to note that this WO was done after finishing a five day rotation of 12 hr night shifts and taking a two hour nap.
    Last edited by Str8shutr; 05-11-2017 at 12:54 PM.

  6. #536
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    Oct 2012
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    5/15 BW: 273

    GGW Wk1 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x4x6 - 2, 3, 3, 4 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    205x3x6 - 10, 3, 3 minute splits w/ pause

    DL:
    135x3
    225x2
    280x3x6 - 8, 3, 3 minute splits
    Last edited by Str8shutr; 05-15-2017 at 04:59 AM.

  7. #537
    Join Date
    Oct 2012
    Posts
    2,175

    Default

    5/17 BW: 272

    GGW Wk1 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    270x6x2 - 11, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    130x1
    145x6x4 - 13, 3, 4, 5 minute splits

    BBRows:
    45x5x2
    135x8 - 7 minute split
    160x8 - 2 minute split
    185x8x2 - 3, 3 minute splits
    Last edited by Str8shutr; 05-17-2017 at 04:20 AM.

  8. #538
    Join Date
    Oct 2012
    Posts
    2,175

    Default

    5/19 BW: 275

    GGW Wk1 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    290x6x3 - 17, 3, 3 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    220x6x4 - 19, 13, 3, 3 minute splits

    DL:
    135x3
    225x2
    325x6 - 12 minute split

    Right ribs are still sore, but does not get significantly worse during WO, so press on.

    This week has been a ballbuster. I thought it was going to be fairly easy, but the step up in total volume has made me quite sore.
    Last edited by Str8shutr; 05-19-2017 at 09:46 AM.

  9. #539
    Join Date
    Oct 2012
    Posts
    2,175

    Default

    5/22 BW: 274

    GGW Wk2 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x5x4 - 12, 3, 4, 5 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    220x5x3 - 15, 3, 4 minute splits

    DL:
    135x3
    225x2
    275x1
    305x5x3 - 10, 7, 3 minute splits
    Last edited by Str8shutr; 05-22-2017 at 03:59 PM.

  10. #540
    Join Date
    Oct 2012
    Posts
    2,175

    Default

    starting strength coach development program
    5/24 BW: 274

    GGW Wk2 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    290x5x2 - 10, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x5x4 - 14, 4, 5, 6 minute splits

    BBRows:
    45x5
    135x3
    185x6 - 6 minute split
    205x6 - 4 minute split
    225x6x2 - 4, 4 minute splits
    Last edited by Str8shutr; 05-24-2017 at 03:53 PM.

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