Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 61

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #601
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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
    10/11 BW: 286

    GGW Wk3 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    340x4x2 - 16, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    170x4x4 - 19, 3, 3, 5 minute splits

    BBRows:
    135x5
    250x4x4 - 6, 2, 2, 2 minute splits

    Fvck! It's 74 degrees and 99% humidity at 5:30a. Fog so thick I can barely see the house. Ready for fall.

    Last WO at this house.
    Last edited by Str8shutr; 10-11-2017 at 04:49 AM.

  2. #602
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    Oct 2012
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    10/13 BW: 286

    GGW Wk3 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x4x3 - 17, 3, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    260x4x4 - 21, 4, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    405x4 - 12 minute split

    Had about 14 hours of sleep in the last 58 hrs, and still have about 14 hrs to go before I can sleep again.
    Last edited by Str8shutr; 10-13-2017 at 03:48 PM.

  3. #603
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    Oct 2012
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    10/16 BW: 287

    GGW Wk4 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x6x4 - 14, 5, 6, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x6x3 - 21, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    330x6x3 - 14, 3, 3 minute splits
    Last edited by Str8shutr; 10-16-2017 at 11:15 AM.

  4. #604
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    Oct 2012
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    10/17 BW: 294

    GGW Wk4 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x6x2 - 14, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    160x6x4 - 18, 4, 5, 6 minute splits

    BBRows:
    135x5
    205x8x4 - 6, 2, 3, 2 minute splits
    Last edited by Str8shutr; 10-18-2017 at 03:54 AM.

  5. #605
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    Oct 2012
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    10/20 BW: 292

    GGW Wk4 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    340x6x3 - 16, 5, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x6x4 - 16, 3, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    380x6 - 16 minute split
    Last edited by Str8shutr; 10-20-2017 at 04:06 AM.

  6. #606
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    Oct 2012
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    10/23 BW: 293

    GGW Wk5 WO1

    SQ:
    BWx5
    45x5
    135x5
    225x3
    275x1
    315x1
    350x1
    385x5x4 - 16, 3, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x5x3 - 14, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    355x5x3 - 14, 4, 4 minute split
    Last edited by Str8shutr; 10-23-2017 at 04:23 AM.

  7. #607
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    Oct 2012
    Posts
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    10/25 BW: 290

    GGW Wk5 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x5x2 - ?, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x5x4 - 17, 4.5, 4.5, 6 minute splits

    BBRows:
    135x5
    235x6x4 - 8, 2, 2, 2 minute splits
    Last edited by Str8shutr; 10-25-2017 at 09:53 AM.

  8. #608
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    Oct 2012
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    10/27 BW: 289

    GGW Wk5 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5x3 - 15, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    230x1
    260x5x4 - 21, 3, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    405x5 - 14 minute split

    Got first 3 reps on DL with DOH, last two hook.
    Last edited by Str8shutr; 10-27-2017 at 06:40 PM.

  9. #609
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    Oct 2012
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    10/30 BW: 289

    GGW Wk6 WO1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    410x4x4 - 19, 5, 5, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    260x4x3 - 23, 5, 2 minute splits

    DL:
    135x3
    225x2
    315x1
    380x4x3 - 15, 4, 4 minute split

    Holy shit show. Got about three hours sleep prior to this WO.
    Last edited by Str8shutr; 10-30-2017 at 08:54 PM.

  10. #610
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    Oct 2012
    Posts
    1,863

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    starting strength coach development program
    Had to skip 11/1 WO, came down with severe cold on top of finishing up a six night rotation and was utterly wiped out.

    11/3 BW: 290

    GGW Wk6 WO3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    385x4x3 - 25, 5, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x4x4 - 28, 4, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    430x4 - 15 minute split

    430x4 was rough. Didn't lock out last rep. Don't have garage set up yet, was trying to DL with a cabinet about two inches from my face.
    Last edited by Str8shutr; 11-03-2017 at 09:56 AM.

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