Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 60

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #591
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    Oct 2012
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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    What a weekend!

    I lifted in the Powerlifting for Pups meet at Atlanta Barbell on Saturday. Just to resolve the suspense, I placed first in my division, got my little trophy woohoo. Of course I was the only lifter in Masters 1A 120+, so...

    It was a great meet. I went 8 for 9. The judging was thorough and very fair, I thought.

    I opened with 190 (418), moved to 205 (451), and then hit 220 (484). I got all whites for all SQs. The head judge did get a little fussy about my hand contact with the bar. After my first SQ he laid out that all fingers must be in contact with the bar. So on my second attempt I took my grip and before I dipped under the bar asked him if that would work. He said it would. Nobody fussed about my thumbs, so that was great. 220 moved fairly easily. I should have gone with 225. I would have gotten it.

    Bench went well, opened with 130 (286), went to 140 (308), and then 147.5 (324.5). No issues with B.

    DL was OK. I opened with 197.5 (434.5), second attempt was 205 (451), and third attempt was 230 (506). I had several things go south during DLs. I got a red light on each attempt for soft lockouts at the knee. I requested the incorrect weight for my second attempt and didn't realize until my minute was up. I meant to request 215 (473). The third attempt went all the way to the top, grip was good, but I couldn't get my lockout. I need to strengthen my upper back. My shoulders and pecs were on fire after that third rep.

    The venue was great, everything started on time, and we were done lifting by 3:30p with a 50 person roster. Team Rohr did a great job running the meet.

  2. #592
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    9/6 BW: 292

    GGW Wk17 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x2- 14, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    165x1
    185x3x3 - 18, 3, 3 minute splits

    Lat Pulldowns:
    70x10
    120x6x3 - 1, 1, 1 minute splits

    Meh. Trying to keep the blood moving and joints loose.

  3. #593
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    Testing...

    yay I can edit again

  4. #594
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    9/22 BW: 294

    Recovery

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1 - 16 minute split
    405x1 - 3 minute split
    365x3 - 3 minute split
    315x5 - 3 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x4x4 - 19, 2, 1.5, 1.5 minute splits

    Not sure what I want to do next. Probably run another cycle of GGW with some shoulder assistance work.

  5. #595
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    9/25 BW: 293

    GGW Wk1 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    335x6x4 - 18, 4, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    210x6x3 - 21, 3, 3 minute splits

    DL:
    135x3
    225x2
    285x6x3 - 9, 3, 3 minute splits

    Did some research on how to improve lockouts. Came across a technical article at elitefts that suggested widening the stance and "tucking the tail" at the top. Tried it and could feel a difference. Will do this next cycle with shins just inside the knurling. Before, heels were about 8" apart, now they are about 11" apart.
    Last edited by Str8shutr; 09-25-2017 at 09:31 AM.

  6. #596
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    9/28 BW: 290

    GGW Wk1 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x6x4 - 14, 3, 4, 5 minute splits

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

    DL:
    135x3
    225x2
    315x1
    355x6 - 12 minute split

    Skipped WO2 for this week. We were supposed to close on our house on Friday, so in anticipation I planned on doing two WOs this week. That fell through, so looks like training is going to be jacked up for a few weeks now. Supposed to go to close either first or second week in October.
    Last edited by Str8shutr; 09-28-2017 at 03:28 PM.

  7. #597
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    10/2 BW: 287

    GGW Wk2 WO1

    SQ:
    BWx5
    45x5
    135x5
    225x3
    275x1
    315x1
    365x5x4 - 18, 4, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x6 - 24 minute split
    225x5x2 - 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    330x5x3 - 14, 3, 3 minute split

    Still not sure why I did six on that first B set.

    Switched to DL in socks with wider stance. Took a couple of reps to get the feel for it, will continue for this cycle.
    Last edited by Str8shutr; 10-02-2017 at 09:41 AM.

  8. #598
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    10/17 BW: 294

    GGW Wk4 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x2 - 15, 3minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    160x5x4 - 17, 4, 5, 6 minute splits

    BBRows:
    135x5
    225x6x4 - 5, 2, 2, 2 minute splits
    Last edited by Str8shutr; 10-17-2017 at 05:55 PM.

  9. #599
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    10/6 BW: 287

    GGW Wk2 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    340x5x3 - 18, 3, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x5x4 - 17, 3, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    380x5 - 14 minute split
    Last edited by Str8shutr; 10-06-2017 at 04:06 AM.

  10. #600
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    starting strength coach development program
    10/9 BW: 291

    GGW Wk3 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    385x4x4 - 21, 4, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x4x3 - 23, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    355x4x3 - 14, 3, 3 minute split
    Last edited by Str8shutr; 10-09-2017 at 10:02 AM.

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