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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #571
    Join Date
    Oct 2012
    Posts
    2,174

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    • starting strength seminar december 2024
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    7/31 BW: 290

    GGW Wk12 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x4x4 - 18, 5, 6, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    240x1
    270x4x3 - 18, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    375x4x3 - 9, 3, 3 minute splits

    SQ rep PR!

    Session done at Pivotal Fitness in Mt Pleasant. $20 for a day pass!!! Would have walked out, except I saw they had six half-racks st the back of the gym. So, no wait. That's a good thing. The bad thing was, once I gathered enough plates to SQ, there were literally four 45s left over. Couldn't believe the place was so poorly equipped.
    Last edited by Str8shutr; 07-31-2017 at 01:37 PM.

  2. #572
    Join Date
    Oct 2012
    Posts
    2,174

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    8/2 BW: 290

    GGW Wk12 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    360x4x2 - 15, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    165x1
    185x4x4 - 14, 5, 5, 7 minute splits

    BBRows:
    135x3
    225x2
    245x4x4 - 7, 1.5, 1.5, 2 minute splits

    OHP rep PR!
    Last edited by Str8shutr; 08-02-2017 at 10:08 AM.

  3. #573
    Join Date
    Oct 2012
    Posts
    2,174

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    8/4 BW: 290

    GGW Wk12 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    380x4x3 - 18, 3, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x4x4 - 16, 3, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    365x1
    420x4 - 16 minute split

    B rep PR!

    DL rep PR!

    Wore belt on 4th hole for entire WO.

    Last rep of DL was iffy, but I'm 99% sure it would have gotten white lights.
    Last edited by Str8shutr; 08-04-2017 at 05:56 AM.

  4. #574
    Join Date
    Oct 2012
    Posts
    2,174

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    8/7 BW: 288

    GGW Wk13 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    370x6x4 - 15, 5, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x6x3 - 14, 3, 4 minute splits

    DL:
    135x3
    225x2
    345x6x3 - 10, 4, 4 minute splits

    SQ rep PR!

    Good WO. Was kind of dreading this one. I can feel the fatigue building. It will be verrrrry nice to get to the tapering phase and then the meet. Looking forward to putting all this work into some solid meet PRs.
    Last edited by Str8shutr; 08-07-2017 at 06:03 AM.

  5. #575
    Join Date
    Oct 2012
    Posts
    2,174

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    8/9 BW: 285

    GGW Wk13 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    320x6x2 - 11, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    165x6x4 - 19, 6, 6, 5 minute splits

    BBRows:
    185x8x4- 3, 2, 2, 1 minute splits

    Pretty rushed, no time for warmups on rows.
    Last edited by Str8shutr; 08-09-2017 at 04:13 PM.

  6. #576
    Join Date
    Oct 2012
    Posts
    2,174

    Default

    8/11 BW: 285

    GGW Wk13 WO3

    SQ:
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    340x6x3 - 14, 3, 3 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x6x4 - 17, 3, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    380x6 - 12 minute split

    B rep PR!

    As a side note, have gotten nine hours sleep in the last 56 hrs prior to this WO. Do NOT recommend. Thank God for caffeine.
    Last edited by Str8shutr; 08-11-2017 at 09:26 PM.

  7. #577
    Join Date
    Oct 2012
    Posts
    2,174

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    8/14 BW: 285

    GGW Wk14 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    305x1
    345x1
    385x5x4 - 16, 5, 6, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x5x3 - 25, 3, 3 minute splits

    SQ rep PR!

    No time for DL today.
    Last edited by Str8shutr; 08-14-2017 at 05:46 PM.

  8. #578
    Join Date
    Oct 2012
    Posts
    2,174

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    8/16 BW: 285

    GGW Wk14 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    340x5x2 - 18, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    180x5x3 - 24, 5, 6 minute splits
    180x4 - 8 minute split

    BBRows:
    135x5
    235x6x4 - 8, 2, 2, 2 minute splits

    OHP rep PR!

    Last rep of last set of OHP was so close. Completely blaming that one on the heat. It was 102 with the heat index in the garage today. I used to be acclimated to this heat, but seeing as most of my WOs and most of my work time are done in AC now, this slayed me.
    Last edited by Str8shutr; 08-16-2017 at 10:45 AM.

  9. #579
    Join Date
    Oct 2012
    Posts
    2,174

    Default

    8/18 BW: 286

    GGW Wk14 WO3

    SQ:
    BWx5
    45x5
    135x5
    225x3
    275x1
    315x1
    365x5x3 - 15, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    240x1
    275x5x4 - 18, 3, 4, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    400x5 - 17 minute split

    B rep PR!
    Last edited by Str8shutr; 08-18-2017 at 04:10 AM.

  10. #580
    Join Date
    Oct 2012
    Posts
    2,174

    Default

    starting strength coach development program
    8/20 BW: 288

    GGW Wk15 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    410x4x4 - 17, 4, 6, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    240x1
    275x4x3 - 26, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    380x4x3 - 8, 2, 3 minute splits

    SQ rep PR!
    Last edited by Str8shutr; 08-20-2017 at 04:49 AM.

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