Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 71

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #701
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    • starting strength seminar august 2022
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    Quote Originally Posted by Ken_L View Post
    Hope you recover quickly. The bruising means that something is probably torn so the Starr rehab is a good idea. Are you able to continue upper body work? Why let the press and bench detrain while you rehab. The press can be done sitting if standing causes pain.
    Ken. I appreciate your well-intentioned advice. However, this is the interior dialogue I imagined while considering your statements:

    Legs: aggggahhhb!!! Fuck that hurt. Oh holy shit why are we on the floor.

    Chest: I think your left adductor group has a partial tear.

    Legs: Fuuuuccckkkkk I can barely stand up WTF.

    Chest: oh dear god he’s gonna want to do that stupid starr rehab protocol! We’re gonna be ignored for the next couple of weeks while he gives those legs of his their best possible chance to heal up, as almost every source that outlines the starr rehab method recommends! Jeez I’m not gonna be able to hit that 355 max right off the rip, I’m probably only going to be able to hit 335 OMG ELEvenTY!!!111!!!

    Legs: Yeah baby I’m gonna suck up ALL of your recovery resources for the next few weeks and heal this motherfucker up right so we can hit that 530 SQ in competition in December, wuhhaaa haaa

    6/8

    SQ:
    BWx5
    50x25
    55x25
    65x25
    Last edited by Str8shutr; 06-08-2018 at 03:32 PM.

  2. #702
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    6/9

    SQ:
    BWx5
    45x5
    55x25
    65x25
    85x25

  3. #703
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    6/10 BW: 297

    SQ:
    BWx5
    45x5
    65x25
    85x25 - 6 minute split
    105x25 - 9 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x8x4 - 18, 3, 3, 3 minute splits

    ISO-DY Rows
    90x10x3

    So...it’s been 13 days since the ol’ groin injury. The pain has definitely subsided except for when I am laying prone and try to raise my left leg. That still hurts like a son of a bitch. Will continue with the high rep stuff. Will do upper body WOs BRO style also. Once I have SQs back into working weight range will resume regular programming. Will probably go back to previous GGW cycle, which resulted in a 505 SQ, 355 B, a sucky 495 DL (should have been 525 or 530) and a 230 OHP. Will try to beat those, of course.
    Last edited by Str8shutr; 06-12-2018 at 03:39 PM.

  4. #704
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    Oct 2012
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    6/11

    SQ:
    BWx5
    45x5
    95x25
    115x25 - 6 minute split
    135x20+5 - 8 minute split+20secs
    Last edited by Str8shutr; 06-12-2018 at 03:39 PM.

  5. #705
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    6/12

    SQ:
    BWx5
    45x5
    95x3
    115x25 - 2 minute split
    135x23 - 6 minute split
    155x18 - 8 minute split

    Holy back pumps! Thought my lower back was gonna jump off my butt and start walking around by itself.
    Last edited by Str8shutr; 06-12-2018 at 04:34 PM.

  6. #706
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    Oct 2012
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    6/16 BW: 297

    SQ:
    BWx5
    45x5
    95x3
    135x25 - 6 minute split
    155x20 - 7 minute split
    175x16 - 8 minute split

    OHP
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    170x1
    185x4 - 26 minute split
    155x6x3 - 6, 4, 3.5 minute splits

    BBRows
    45x3
    135x3
    225x8x4 - 6, 1.5, 1.5, 2 minute splits
    Last edited by Str8shutr; 06-16-2018 at 04:03 AM.

  7. #707
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    6/17 BW: 297

    SQ:
    BWx5
    45x5
    95x5
    135x2
    155x20 - 6 minute split
    175x20 - 6 minute split
    195x16 - 8 minute split
    Last edited by Str8shutr; 06-17-2018 at 04:03 AM.

  8. #708
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    Oct 2012
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    6/18 BW: 297

    SQ:
    BWx5
    45x5
    95x5
    135x3
    175x20 - 12 minute split
    195x15 - 6 minute split
    205x12 - 8 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x8x3 - 18, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x6x3 - 8, 3, 4 minute splits
    Last edited by Str8shutr; 06-18-2018 at 04:24 AM.

  9. #709
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    Oct 2012
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    6/20 BW: 299

    SQ:
    BWx5
    45x5
    95x5
    135x3
    195x20 - 11 minute split
    215x12 - 8 minute split

    OHP
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x4 - 28 minute split
    175x5x3 - 7, 5, 7 minute splits

    BBRows
    135x3

    Wearing belt on fourth notch for OHP. At 300#s!

    SQs hurt this morning. Not physically, but I’m on my fifth (and last) day so feeling pretty run down. Decided to call it after two sets. Did one warmup for rows and said “Fuck it.”
    Last edited by Str8shutr; 06-20-2018 at 03:56 AM.

  10. #710
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    Oct 2012
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    starting strength coach development program
    6/22 BW: 299

    SQ:
    BWx5
    45x5
    95x5
    135x3
    175x20 - 11 minute split
    195x16 - 8 minute split
    215x12 - 8 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x1
    265x6x4 - 27, 4, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    375x6 - 11 minute split
    Last edited by Str8shutr; 06-22-2018 at 07:12 AM.

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