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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #551
    Join Date
    Oct 2012
    Posts
    2,187

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    • starting strength seminar december 2024
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    6/19 BW: 282

    GGW Wk6 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    380x4x4 - 15, 4, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x4x3 - 16, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    350x4x3 - 16, 2, 3 minute splits

    Pretty good WO. Did this one out in the garage at 96 degrees and 83% humidity. It was hot AF.
    Last edited by Str8shutr; 06-19-2017 at 02:20 PM.

  2. #552
    Join Date
    Oct 2012
    Posts
    2,187

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    6/21 BW: 282

    GGW Wk6 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x4x2 - 17, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x4x4 - 16, 3, 4, 5 minute splits

    BBRows:
    135x3
    185x1
    225x4x2- 7, 2 minute splits
    245x4x2 - 2, 2 minute splits
    Last edited by Str8shutr; 06-21-2017 at 07:46 AM.

  3. #553
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    6/23 BW: 281

    GGW Wk6 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    360x4x3 - 12, 3, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    215x1
    245x1
    270x4x4 - 16, 3, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    395x4 - 15 minute split

    Wore belt on 4th hole for SQs!
    Last edited by Str8shutr; 06-23-2017 at 03:44 PM.

  4. #554
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    6/26 BW: 282

    GGW Wk7 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    360x6x4 - 13, 5, 6, 8 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    215x1
    240x6x3 - 20, 3, 3 minute splits

    DL:
    135x3
    225x2
    325x6x3 - 11, 3. 4 minute splits

    Effff, pulled something under my top right rib on first set of SQs. Let's see if I can make it through the WO.

    Hard to believe the lil' guy is 2 yrs old. A friend got him a kiddie set of plastic dumbbells. We'll see if he sticks with it.
    Last edited by Str8shutr; 06-26-2017 at 03:57 PM.

  5. #555
    Join Date
    Oct 2012
    Posts
    2,187

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    6/28 BW: 283

    GGW Wk7 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    305x6x2 - 16, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    147.5x1
    160x6x4 - 17, 3, 5, 6 minute splits

    BBRows:
    45x5
    135x3
    155x8x4 - 7, 1, 1, 1 minute splits

    So I definitely tore something on, around, near or attached to my diaphragm. Every time I breathe, cough or Valsalva it feels like getting stabbed in the belly.
    Last edited by Str8shutr; 06-28-2017 at 07:05 AM.

  6. #556
    Join Date
    Oct 2012
    Posts
    2,187

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    6/30 BW: 283

    GGW Wk7 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x6x3 - 13, 3, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x6x4 - 14, 2, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    365x6 - 8 minute split
    Last edited by Str8shutr; 06-30-2017 at 05:15 AM.

  7. #557
    Join Date
    Oct 2012
    Posts
    2,187

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    7/2 BW: 283

    GGW Wk8 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    370x5x3- 15, 4, 5 minute splits
    370x1 - 6 minute split / calf cramps, icy hot
    370x4 - 4 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x5x3 - 9, 4, 2 minute splits

    DL:
    135x3
    225x2
    275x1
    315x1
    340x5x3 - 4, 2, 2 minute splits

    FML. Cramp City today. On fourth set of SQs, as soon as I took the bar out of the rack, both calves cramped up. Got one rep and couldn't work through it. Tore off the knee sleeves and slathered on icy hot. Took four minutes and got the other 4 reps. Then on B abs cramped on first set. Aggggh.
    Last edited by Str8shutr; 07-03-2017 at 05:03 AM.

  8. #558
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/5 BW: 282

    GGW Wk8 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x5x2 - 16, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    170x5x4 - 16, 3, 4.5, 6 minute splits

    BBRows:
    45x5
    135x3
    185x6 - 6 minute split
    225x6x3 - 2, 2, 2 minute splits
    Last edited by Str8shutr; 07-05-2017 at 07:21 AM.

  9. #559
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    7/7 BW: 283

    GGW Wk8 WO3

    SQ:
    BWx5
    45x5
    135x5
    225x3
    275x1
    315x1
    345x5x3 - 20, 6, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x5x4 - 22, 4, 4, 5.5 minute splits

    DL:
    135x3
    225x2
    315x1
    385x5 - 15 minute split
    Last edited by Str8shutr; 07-07-2017 at 07:07 PM.

  10. #560
    Join Date
    Oct 2012
    Posts
    2,187

    Default

    starting strength coach development program
    7/9 BW: 285

    GGW Wk9 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    390x4x4 - 14, 7, 6, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x4x3 - 18.5, 3.5, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    365x4x3 - 13, 3, 3 minute splits

    Diaphragm area is still sore. Wish that shit would heal up.

    390 SQs were surprisingly easy, especially considering I didn't take my normal two days rest from WO3.

    Homie next to me doing 455x3xmany DLs. Decent form.
    Last edited by Str8shutr; 07-09-2017 at 04:48 PM.

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