Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 63

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #621
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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
    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.
    Last edited by Str8shutr; 11-29-2017 at 04:43 PM.

  2. #622
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    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
    Last edited by Str8shutr; 12-01-2017 at 04:35 PM.

  3. #623
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    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
    Last edited by Str8shutr; 12-04-2017 at 11:57 AM.

  4. #624
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    Oct 2012
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    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
    Last edited by Str8shutr; 12-06-2017 at 10:36 AM.

  5. #625
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    Oct 2012
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    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
    Last edited by Str8shutr; 12-08-2017 at 09:49 AM.

  6. #626
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    Oct 2012
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    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
    Last edited by Str8shutr; 12-11-2017 at 10:26 AM.

  7. #627
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    Oct 2012
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    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
    Last edited by Str8shutr; 12-14-2017 at 09:59 AM.

  8. #628
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    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!
    Last edited by Str8shutr; 12-18-2017 at 05:37 PM.

  9. #629
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    Oct 2012
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    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.
    Last edited by Str8shutr; 12-22-2017 at 10:32 AM.

  10. #630
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    Oct 2012
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    starting strength coach development program
    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
    Last edited by Str8shutr; 12-24-2017 at 05:00 AM.

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