starting strength gym
Page 6 of 159 FirstFirst ... 456781656106 ... LastLast
Results 51 to 60 of 1581

Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #51
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    (Pre-post)

    10/30: BW 301 Week 4 - ID Deload

    BP:
    45x10
    95x5
    135x3
    185x2
    225x5

    OHP vol:
    45x5
    95x2
    135x1
    165x4 - 14 minute split
    165x5x2 - 6, 8 minute splits
    165x4x2 - 9, 12 1/2 minute split

    Dehydrated prior to workout. Only 5 1/2 hrs sleep last night...excuses, excuses...

    On first set of OHP, didn't back out far enough. Popped the hips on the second rep and the bar hit the hook. Had to reset. Only 4 reps. Bahhh. On 4th and 5th sets, went for 5th rep, but it got stuck above forehead.

    500mg of caffeine this morning (plus coffee).
    Last edited by Str8shutr; 10-30-2014 at 11:50 AM.

  2. #52
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    (Pre-post)

    10/31: BW 298 Week 4 - ID Deload

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    265x1
    305x5

    Chinz:
    3, 3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

    Need to start adding carbs to morning shake. Not oats, something like waxy maize, honey, dextrin, maltodextrin...

    500mg of caffeine today.
    Last edited by Str8shutr; 10-31-2014 at 10:32 AM.

  3. #53
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    Next week's Goals:

    OHP: 185x3x2
    DL: 400x5
    B: 277.5x3x2
    SQ: 385x5
    Chinz: add a 5th set of 3

    Depending how I feel on SQ ID day, SQs may go to 385x3x2, which would still be a rep PR.
    Last edited by Str8shutr; 10-31-2014 at 03:16 PM.

  4. #54
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    (Pre-post)

    11/3: BW 301 Week 5 - straight up TM

    OHP:
    45x10
    75x5
    95x2
    115x1
    135x1
    160x1
    185x3x2 RPE 8, 9 - 6 minute splits

    Bench vol:
    45x5
    135x3
    185x1
    225x1
    252.5x5x4 - 19, 5, 6, 8 minute split
    252.5x4 - 9 minute split

    Curlz
    Dowelx5
    55x12x3 - 5 1/2, 1 1/2, 1 1/2 minute split

    OHP weight PR! Got super-psyched prior to both sets. Both sets smoooooth...

    Repeat B volume weight. No Icy Hot today! Had a long-sleeve shirt on, maybe just need to keep elbows warm?!?

    600mg of caffeine this morning. Also added 30g of maltodextrin to shake this morning.

    60x8x3 on Curlz next week.
    Last edited by Str8shutr; 11-03-2014 at 11:10 AM.

  5. #55
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    (Pre-post)

    11/5: BW: 300 Week 5 - straight up TM

    DL:
    45x5
    135x5
    225x2
    315x1
    355x1
    400x5 RPE 9

    SQ:
    45x5
    135x2
    225x1
    275x1
    315x1
    365x4 - 31 minutes
    350x4 - 7 minutes
    335x5 - 7 minutes
    320x5 - 8 minutes

    DL rep PR! Back rounding pretty badly on all reps. Think I need to drop hips a little more.

    Wasn't feeling 5s on first two sets today. Happy with 4s. Get 5s next week! Think this also has to do with fatigue from 5RM on DL. 3 and 2RMs equal much less total volume.

    Working 6 days a week for the last 3 weeks. Starting to feel a little run-down.
    Last edited by Str8shutr; 11-05-2014 at 12:53 PM.

  6. #56
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    (Pre-post)

    11/7: BW 300 Week 5 - straight up TM

    BP:
    45x10
    95x5
    135x3
    185x2
    235x1
    277.5x2 RPE 9.5
    277.5x2 RPE 9.5


    OHP vol:
    45x5
    95x2
    135x1
    165x5 - 16 1/2 minute split
    165x4 - 7 minute split
    165x5 - 8 minute split
    165x4 - 9 minute split
    165x5 - 11 1/2 minute split

    B weight PR! Went for third rep on first set, got stuck about 3-4 inches off chest tries to grind it, almost got unstuck, but didn't. Gonna have to deload soon and go back to 5RMs.

    2nd set, 5th rep of OHP, weight got behind the groove and couldn't save it. 4th set, 5th rep, got stuck right above nose, didn't even try to grind it : (.

    Also, not very enthusiastic this morning, no joy de vivre. Think work is wearing me down.

    Thinking about a 5% Deload across the board. Give me some time to do a full recovery and should be hitting PRs again in about four weeks. Also would help me get through all of the OT at work.
    Last edited by Str8shutr; 11-07-2014 at 11:41 AM.

  7. #57
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    Plan for reset:

    OHP: ID - 177.5x5, VD - 157.5x5x5
    B: ID - 270x5, VD - 245x5x5
    SQ: ID - 375x5, VD - 350-15x5x5
    DL: 390x5, 412.5x3, 425x2

    Hopefully this will allow me to recharge and get through all this OT at work. We shall see!

    Sticking with this will have me hitting PRs again in 5 weeks.
    Last edited by Str8shutr; 11-07-2014 at 04:32 PM.

  8. #58
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    (Pre-post)

    11/8: BW 299 Week 5 - straight up TM

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    285x1
    335x1
    385x3 RPE 9

    Chinz:
    3, 3, 3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

    SQ weight PR! On 2nd rep, felt a pull in left hamstring. Definitely sore now, ten minutes later. Skipping 2nd set. Not enough warmup?!? Actually, I think the culprit was a slight shift of COG to the left. Sometimes I have a tendency to corkscrew a little on the way up. Need to stop that.
    Last edited by Str8shutr; 11-08-2014 at 12:21 PM.

  9. #59
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    Next week's Goals:

    Left hamstring needs to heal.
    Hit all programmed reps (that don't interfere with hammie recovery).
    Chinz: add a 4th rep to 1st set, then 3x4.
    Start eating better. Diet has been shit this week, partially because of house guests, but still, need to tighten up son!

  10. #60
    Join Date
    Oct 2012
    Posts
    2,186

    Default

    starting strength coach development program
    11/10: BW 300 Week 6 - straight up TM

    OHP:
    45x10
    75x5
    105x2
    135x1
    155x1
    177.5x4 RPE 9.5

    Bench vol:
    45x5
    135x3
    185x1
    225x1
    245x5x5 - 17, 5, 6, 7 1/2, 9 minute split

    Curlz
    Dowelx5
    60x8x3 - 4 1/2, 1 1/2, 1 1/2 minute split

    Repeat OHP weight for 5 next week.

    Need to work on left elbow on B. When weight gets heavy, left elbow wants to flare out. Need to stop that. Sets feel much stronger when elbows stay tucked.

    60x10x3 on Curlz next week.

    Left hamstring feels much better today, still a little sore though.

    I'm thinking sets across on SQs may be a good option at this junction in my training protocol. (Sorry, practicing for a production meeting). Maybe the descending sets are operating at too high an intensity, causing unnecessary fatigue. Sets across should start at 325 as the equivalent of the 350-15 descending sets.
    Last edited by Str8shutr; 11-10-2014 at 11:44 AM.

Page 6 of 159 FirstFirst ... 456781656106 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •