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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #631

    Default

    Will use these maxes to calculate next cycle:

    SQ: 500
    B: 345
    DL: 520
    OHP: 230

  2. #632

    Default

    12/26 BW: ???

    Light week/recovery:

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x6x2 - 17, 4 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x6x4 - 19, 3, 4, 6 minute splits

    BBRows:
    135x5
    215x8x4 - 9, 3, 2, 2 minute splits
    Last edited by Str8shutr; 12-26-2017 at 05:01 AM.

  3. #633

    Default

    12/31 BW: 295 in clothes and shoes

    GGW: Week 1 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x6x4 - 17, 4, 5, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x6x3 - 23, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x6x3 - 12, 3, 3 minute splits
    Last edited by Str8shutr; 01-01-2018 at 07:35 AM.

  4. #634

    Default

    1/2 BW:

    GGW Week1 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    300x6x2 - 17, 5 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    165x6x4 - 17, 3.5, 9.5, 5 minute splits

    BBRows:
    135x5
    225x8x4 - 8, 2, 1, 2 minute splits
    Last edited by Str8shutr; 01-02-2018 at 05:13 PM.

  5. #635

    Default

    1/4 BW:

    GGW: Week 1 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    295x1
    325x6x3 - 9, 2, 3 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    240x6x4 - 15, 1, 2, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    365x6 - 8 minute splits
    Last edited by Str8shutr; 01-04-2018 at 01:31 PM.

  6. #636

    Default

    1/7 BW:

    GGW: Week 2 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x5x4 - 19, 4, 5, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    240x5x3 - 23, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    340x5x3 - 12.5, 3.5, 3.5 minute splits

    Done at Fitness Factory in Charlotte NC. Very power lifter friendly place. Chalk is provided and use is encouraged. Many squat racks and good PL bars. Mucho plate weight. Expensive for a day pass at twenty bucks, but a very nice club.
    Last edited by Str8shutr; 01-07-2018 at 11:22 AM.

  7. #637

    Default

    1/10 BW: ??? Need to buy another scale

    GGW Week2 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x5x2 - 18, 2.5 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x5x4 - 18, 6, 6, 6 minute splits

    BBRows:
    135x5
    225x1
    250x6x4 - 8.5, 2, 3, 3 minute splits
    Last edited by Str8shutr; 01-10-2018 at 05:58 AM.

  8. #638

    Default

    1/12 BW:

    GGW: Week 2 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x5x3 - 17, 3, 4.5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    260x5x4 - 20, 4, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    390x5 - 14 minute split, all DOH
    Last edited by Str8shutr; 01-12-2018 at 06:36 AM.

  9. #639

    Default

    1/15 BW:

    GGW: Week 3 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    400x4x4 - 22, 4, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    260x4x3 - 27, 3.5, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    365x4x3 - 10, 2.5, 1.5 minute splits

    Done at Benchmark Fitness in Bluffton. Gym was OK, found one straight bar out of six, all of which were cheap Chinese steel. On the plus side SQ racks were unused and nobody bitched about chalk or lack of shoes for DL.
    Last edited by Str8shutr; Yesterday at 11:07 PM.

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