Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

7/12 BW: 285

GGW Wk9 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x4x2 - 15, 4 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
180x4x4 - 27, 4, 4.5, 6 minute splits

BBRows:
135x3
185x1
225x4 - 9 minute split
245x4x3 - 3, 3, 3 minute splits

Did this WO at Edisto Beach. Literally ON the beach. There are no gyms here, so I broke the SQ rack down and set it up here. Brought plates and bar and a horse stall mat. I had two people stop by and ask if they could use the rack later today. Pretty cool.

[Str8shutr]

7/14 BW: 285

GGW Wk9 WO3

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
370x4x3 - 15, 4, 6 minute splits

Floor Press:
45x10
135x3
185x2
225x8x3 - 26, 3, 9 minute splits

DL:
135x3
225x2
315x1
410x4 - 11 minute split

We'll see how floor press goes, never done it before.

Hells' belles it was hot today. No outlets down there, so nothing but an occasional light sea breeze to blow away the sweat.

[Str8shutr]

7/17 BW: 286

GGW Wk9 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x6x4 - 15, 4, 5, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
245x6x3 - 14, 3, 4 minute splits

DL:
135x3
225x2
335x6x3 - 12, 3, 2.5 minute splits

SQ rep PR! Good session. Left knee a little sore. Diaphragm still sore. But the sets went well.

[Str8shutr]

7/19 BW: 285

GGW Wk10 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x6x2 - 12, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
165x6x2 - 19, 4 minute splits
165x5x2 - 5, 7 minute splits

BBRows:
45x5
135x3
155x8 - 7 minute split
175x8x3- 3, 1.5, 1 minute splits

Went for sixth rep on last two sets of OHP, but stalled right at the forehead.

[Str8shutr]

7/21 BW: 285

GGW Wk10 WO3

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
335x6x3 - 28, 3, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
250x6x4 - 24, 3, 4, 5 minute splits

DL:
135x3
225x2
315x1
375x6 - 13 minute split

[Str8shutr]

7/24 BW: 285

GGW Wk11 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x1
345x1
380x5x4 - 11, 5, 5, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
255x5x3 - 14, 2, 3 minute splits

DL:
135x3
225x2
275x1
315x1
350x5x3 - 7, 2, 2 minute splits

SQ rep PR!

Got to the gym a little later than usual. This was pretty rushed.

[irongeek]

Hey - it looks like you're doing the garage gym warrior program. I am, too. In fact, I'm just ahead of you in week 12 (ahh - sweet deload week).
How you liking the last few weeks? (esp week 9 and 11. I think they were challenging, but reachable).

[Str8shutr]

Hey Irongeek - I like this program a lot. I was on a HLM program I set up for myself and it was feeling pretty stagnant. I hadn't made any good progress in a while, and zero progress on DLs. I did not have nearly enough DL volume. So it has been very interesting to use this program and have good success (PRs).

I am going to turn it into a sixteen week setup, though. I have a meet set for Sept 16th, so one more three week cycle after this one and then the peaking phase. Should be fun.

[Str8shutr]

7/6 BW: 288

GGW Wk11 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
300x1
335x5x2 - 11, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x5x4 - 15, 5, 6, 7 minute splits

BBRows:
135x5
225x6x4 - 7, 2, 1, 1 minute splits

Wore belt on 4th notch for presses today. Even though my weight is going up, my waistline is staying the same. I'll take it.

[Str8shutr]

7/28 BW: 290

GGW Wk11 WO3

SQ:
BWx5
45x5
135x5
225x3
275x1
315x1
360x5x3 - 12, 4, 5 minute splits

BP:
45x10
95x5x2
135x3
175x2
205x1
240x1
270x5x4 - 21, 4, 5, 6 minute splits

DL:
135x3
225x2
315x1
395x5 - 10 minute split

Whew tough WO, made worse by my sixth night shift straight, and this one is on the floor. It's hotter than the hinges of Hell, and I walk in on heavy gauge coils : (. Oh well, it's good cardio?!?