Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

(Pre-post)

11/11: BW: 298 Week 6 - straight up TM

DL:
45x5
135x5
225x2
315x1
365x1
412.5x3 RPE 8.5

SQ:
45x5
135x2
225x1
265x1
295x1
325x5x4 - 28, 6, 7, 8 minute splits

DL fairly easy. Dropped hips, upper back still rounding. Upper back rounding is OK, so won't fix that. Didn't get psyched prior to work set. First rep felt heavy and slow. Get psyched next time.

SQs went well, left hamstring felt slightly sore throughout, but not painful, still feels good after WO.

Add a fifth set at 325? Go to 330x5x4? Hmmmm

[Str8shutr]

(Pre-post)

11/13: BW 299 Week 6 - straight up TM

BP:
45x10
95x5
135x3
175x1
205x1
235x1
270x4 RPE 9.5

OHP vol:
45x5
95x2
135x1
157.5x5x5 - 15, 5, 6, 7, 8 minute splits

Errrr. Not sure what I was thinking when I set my goal for this B reset at 270x5. That would be a weight PR for sure. Will see how it goes. Would be happy with 4.

B rep PR! Go for 270x5 next week. Bar speed slowed drastically on 4th rep.

OHP relatively EZ.

[Str8shutr]

(Pre-post)

11/14: BW 299 Week 6 - straight up TM

SQ:
BWx5
45x5
135x3
185x2
225x1
265x1
295x1
335x1
375x4 RPE 9.5

Chinz:
4, 3, 3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

375x5 should be fairly intense. Did 380x5@10 a few weeks ago.

Got 375x4. OK with that. Left hammie feels strong, so 375x5 next week!

[Str8shutr]

Next week's Goals:

OHP: 177.5x5
DL: 425x2
BP: 270x5
SQ: 375x5, 325x5x5
Chinz: add a 4th rep to 2nd set, then 3x3.

[Str8shutr]

(Pre-post)

11/17: BW 300 Week 7 - straight up TM

OHP:
45x10
75x5
95x3
115x2
135x1
155x1
177.5x3 RPE 9
177.5x4 RPE 9

Bench vol:
45x5
135x3
185x1
225x1
247.5x5x5 - 18, 5, 6, 7, 8 minute split

Curlz
Dowelx5
60x10x3 - 4 1/2, 1 1/2, 1 1/2 minute split

Felt so good to have two days off this weekend. Been five weeks straight of OT.

OHP was a disaster today. Shitty reps. 1st and 2nd reps went forward, racked it after third rep. Wasted energy saving first two reps. No focus. Too much psyche-up??

2nd OHP set went much better. No psyche-up, just calm and collected.

Repeat OHP for 177.5x5.

+2.5 on B.

60x12x3 for Curlz next week.

[Str8shutr]

(Pre-post)

11/18: BW: 298 Week 7 - straight up TM

DL:
45x5
135x5
185x3
225x2
315x1
365x1
425x2 RPE 9

SQ:
45x5
135x2
225x1
265x1
295x1
325x5x5 - 28, 6, 7, 7, 8 minute splits

41 degrees this morning in the garage. Cold.

Did DL with no belt to see how it went. Can't say I'm a fan. Reps felt slow, had some knee re-bend on 2nd rep. Also, no psyche-up. I will probably stick with the belt.

SQs went fairly easy. No GMs. Last set felt like an 8.5. Thinking 330x5x5 next heavy WO.

[Str8shutr]

(Pre-post)

11/20: BW 300 Week 7 - straight up TM

BP:
45x10
95x5
135x3
175x1
205x1
235x1
270x4 RPE 9.5

OHP vol:
45x5
95x2
135x1
160x5x3 - 13, 5, 6 minute splits

Went for fifth rep on B. Almost had it, but it stopped halfway up, unable to grind it out. Will get it week after next.

WO cut short - out of time.

[Str8shutr]

(Pre-post)

11/21: BW 299 Week 7 - straight up TM

SQ:
BWx5
45x5
135x3
185x2
225x1
265x1
295x1
335x1
375x3 RPE 8.5
375x3 RPE 8.5

Chinz:
4, 4, 3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

Wasn't feeling 5 on SQs today. Feeling pretty run down actually. Thinking about switching to traditional TM split, alternating B and OHP per week. Would also allow for some assistance (hypertrophy) work.

Working 7 days this week. Bleghh. Another good reason to try different TM setup. Lots of 60-84 hour weeks in my future.

[Str8shutr]

I am going to change my programming a little. I want to do a little hypertrophy stuff and maybe reduce some fatigue levels. So I thought I would go back to a more traditional TM split. I was looking through PPv3 and landed at pg. 150 which has just what I was looking for. So I will be doing the following for the foreseeable future:

Week 1:
Mon -
B 205x5x5
P 115x8x3
LTE ?x8-10x3

Tues -
SQ 295x5x5
PS ?x2x6-8
Chinz

Thurs -
B 265x1x5
P 155x5
CGBP ?x8x3

Fri -
SQ 340x5
DL 355x5
BBRow ?x8x3
Curlz 60x12x3

Week 2:
Mon -
P 135x5x5
B 175x8x3
LTE ?x8-10x3

Tues -
SQ 300x5x5
RDL ?x8x3
Chinz

Thurs -
P 175x1x5
B 235x5
CGBP ?x8-10x3

Fri -
SQ 345x5
DL 360x5
BBRow ?x8x3
Curlz 65x8x3

Gotz to get th' SwOLEzZz, dawg!

[Str8shutr]

11/24. BW: 300 Week 1: SwOLEzZz TM

B:
45x10
95x5
135x3
175x2
205x5x5 - 4, 4, 4, 4, 4 minute splits

P:
45x5
75x2
95x1
115x8x3 - 10, 1 1/2, 1 1/2 minute splits

LTE:
Barx5
Bar+20x8 - 9 minute split
Bar+40x8 - 1 1/2 minute split
Bar+40x8 - 1 1/2 minute split

B was EZ. Go +5 next time.

P was EZ until last rep, +5 next time.

LTE was interesting. Will keep it for now. Bar+40x10x3 next time.

Had a nice Friendsgiving yesterday. The feasting season has begun! Let the GainzZz commence! Also, got out of working on Sunday, so that was nice, too.