Fighting Muscular Atrophy, 1 rep at a time

11/28 BW: 295

GGW Wk10 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
340x4x2 - 12, 1.5 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x4x4 - 21, 4, 4, 2.5 minute splits

BBRows:
135x5
220x8x4 - 5, 3, 3, 2 minute splits

E Z P Z.

Thinking after the new year/holiday feasting season am going to ease into a slow cut. Weight is getting up there again, although I am still wearing my belt on the same notch as I was at 265. Maybe I’m getting better at squeezing the chub out of the way? Anyhoo, soon time to lose some weight again. Probably shoot for 265-275.

12/1 BW: 297

GGW Wk10 WO3

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x4x3 - 16, 3, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x4x4 - 18, 4, 4, 3 minute splits

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

12/4 BW: 296

GGW Wk11 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
460x2x4 - 20, 3, 5, 6.5 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x2x3 - 24, 2, 2 minute splits

DL:
135x3
225x2
315x1
375x1
430x2x3 - 23, 5, 5 minute split

12/6 BW: 297

GGW Wk11 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x2x2 - 12, 2 minute splits, 2 sec pause at bottom

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x1
185x1
205x2x4 - 24, 9, 6, 7 minute splits

BBRows:
135x5
225x2
255x6x4 - 8, 2, 2, 2 minute splits

12/8 BW: 295

GGW Wk11 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
410x2x3 - 21, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
280x1
310x2x4 - 28, 5, 5, 6 minute splits

DL:
135x3
225x2
315x1
385x1
435x1
480x2 - 16 minute split

Pretty happy with how this week turned out. Time for a light week then 1RMs.

Going to keep it conservative on 1RMs:
SQ - 495-505
B - 330-335
OHP - 220-225
DL - 515-525

12/11 BW: 297

GGW Wk12 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x3x3 - 19, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x3x3 - 18, 2.5, 3 minute splits

12/14 BW: 297

GGW Wk12 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x3 -16, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
245x3x3 - 16, 2, 3 minute splits

12/18 BW: ???

GGW Wk13 WO1

BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
295x1
335x1 - 20 minute split

DL:
135x5
225x3
315x2
405x1
465x1
515x1 - 25 minute split

335 TnG. Lifetime PR. Could have done 345 no problem.

515 lifetime PR! Thank you Andy Baker!

12/22 BW: ???

GGW Wk13 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
455x1
495x1 - 35 minute split

OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1
205x1
225xF, F - 32, 3 minute splits
215x1 - 4 minute split
220x1 - 4 minute split
225x1 - 4 minute split

SQ PR! A little grindy but not too bad.

OHP PR! Had to sneak up on that one, it didn’t want to go at first!!!

Geez 5PLAYT SQ and 2PLAYT OHP. Time to set some new goals.

12/24 BW: ???

Light week until get back on program:

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x6x3- 14, 3, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x6x3 - 17, 3, 3 minute splits

DL:
135x3
225x2
295x6x3 - 16, 4, 4 minute splits