Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 72

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #711
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    Oct 2012
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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    6/18 BW: 297

    SQ:
    BWx5
    45x5
    135x5
    185x16 - 10 minute split
    185x16 - 8 minute split
    185x16 - 9 minute split

    Floor press:
    45x10
    135x10
    225x8x3 - 19, 4, 2 minute splits

    DL:
    135x3
    225x2
    275x8x2 - 12, 3 minute splits

    At the beach with no rack. Went to the hardware store and got some lag bolts, drove them into the 8x8s the house is built on and am using that to SQ. May have to drive another set to do OHP, but at least I can SQ.
    Last edited by Str8shutr; 06-25-2018 at 11:16 AM.

  2. #712
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    Oct 2012
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    6/27 BW: 300

    SQ:
    BWx5
    45x5
    95x5
    135x5
    185x16 - 8 minute split
    185x12 - 6 minute split

    OHP
    45x5x2 - nope, no place to set up

    BBRows
    45x3
    135x3
    225x2
    275x5x4 - 19, 2, 3, 2 minute splits

    BBCurlz:
    45x8
    45x10
    95x8
    95x6x2
    45x16

    Still at tha beach. I brought the barbell, 4 45s and 2 25s. No place under the house that works for ohp, skipped it and blasted back and bis.

    Suns out guns out, amirite.
    Last edited by Str8shutr; 06-27-2018 at 09:07 AM.

  3. #713
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    Oct 2012
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    1,879

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    6/30 BW: 301

    SQ:
    BWx5
    45x5
    95x5
    135x5
    185x3
    225x12 - 14 minute split
    245x10 - 5 minute split
    265x9 - 8 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    275x5x4 - 25, 6, 6, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x5 - 12 minute split

    Incline DB Curl:
    15x8
    35x8x3 - 5, 1, 1 minute splits

    BBCurlz:
    65x10
    55x10
    45x10 - giant drop set

    Alrighty getting some work done. Back in a real gym. Very happy about that. For the past few months when I’m not at work I have been going to a gym in Knightsville SC called Titus Strength and Fitness. Can not recommend this place enough. The owners are great and they are also the state chairs for USAPL. The gym has calibrated kilo plates as well as ‘Merican. In the main room they have THREE elitefts style combo racks. They also have a Rogue power rack and two rogue wall racks. Two deadlift platforms and too much accessory stuff to list. They have a “cardio” room, dumbbell room and CrossFit room. All in all the best gym I have ever been in.

    Bi WO A:
    Heavy Barbell Curl 3 x 8
    Single Arm DB Preacher Curl 3 x 10-15

    Bi WO B:
    Seated or Incline DB Curls 3 x 6-8
    Barbell Curl 3 x 10-15
    Last edited by Str8shutr; 06-30-2018 at 08:00 AM.

  4. #714
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    Oct 2012
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    1,879

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    7/2 BW: 301

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x8 - 11 minute split
    285x8 - 5 minute split
    305x6 - 9 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    275x5x3 - 21, 4, 4 minute splits

    DL:
    135x3
    225x2
    345x5x3 - 9, 3, 3 minute splits

    BBCurlz:
    45x5
    65x3
    85x6x2

    SQs were OK. Started getting some minor soreness in the area of previous injury, didn’t push it too hard.
    Last edited by Str8shutr; 07-02-2018 at 07:58 AM.

  5. #715
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    Oct 2012
    Posts
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    7/4 BW: 299

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    285x6 - 12 minute split
    305x4 - 6 minute split
    325x4 - 4 minute split

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    160x1
    185x1
    205x3 - 23 minute split
    185x4x3 - 5, 8, 5 minute splits

    BBRows:
    135x3
    225x2
    285x4x4 - 5, 2, 2, 3 minute splits
    Last edited by Str8shutr; 07-04-2018 at 04:00 AM.

  6. #716
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    Oct 2012
    Posts
    1,879

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    7/6 BW: 301

    SQ:
    BWx5
    45x5
    95x5
    135x5
    185x3
    225x2
    265x1
    295x6 - 17 minute split
    315x5 - 6 minute split
    335x5 - 7 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    275x1
    295x4x4 - 22, 4, 6, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    445x3 - 10 minute split

    Incline DB Curl:
    15x8
    35x8x3 - 1, 1, 1 minute splits

    BBCurlz:
    85x8
    65x8
    45x12 - giant drop set

    Need to go w/ lighter weight on BBCurl dropset. Probably do 65, 55, 45.
    Last edited by Str8shutr; 07-06-2018 at 04:27 AM.

  7. #717
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    Oct 2012
    Posts
    1,879

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    7/9 BW: 301

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x5x2 - 16, 4 minute splits
    325x5 - 5 minute split
    345x5 - 8 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    275x6x3 - 19, 5, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    355x5x3 - 8, 2, 3 minute splits

    BBCurlz:
    45x5
    65x3
    85x8x3

    DB Preacher Curlz:
    25x10x2
    25x8
    Last edited by Str8shutr; 07-09-2018 at 07:42 AM.

  8. #718
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    Oct 2012
    Posts
    1,879

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    7/12 BW: 301

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x2 - 10, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    170x1
    185x6 - 24 minute split
    185x5x2 - 6, 5 minute splits
    185x4 - 7 minute split

    BBRows
    135x3
    225x2
    245x8x4 - 9, 2, 2, 3 minute splits

    Last Pulldowns:
    70x8
    120x8
    180x8x3

    Last rep of OHP just wasn’t happening. Even racked the bar for 30 secs and tried it again. No Go.
    Last edited by Str8shutr; 07-11-2018 at 04:00 PM.

  9. #719
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    Oct 2012
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    7/14 BW: 299

    SQ:
    BWx5
    45x5
    95x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 15, 4, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1
    315x1 - 25 minute split
    280x6x4 - 5, 4, 3, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    405x6 - 10 minute split

    Incline DB Curl:
    10x8
    30x8x3

    BBCurlz:
    65x10
    55x10
    45x10 - giant drop set

    SQs felt pretty good today. Hopefully be back to regular weights in another four or five weeks.

    315 B felt good. Right at 7.
    Last edited by Str8shutr; 07-14-2018 at 04:15 PM.

  10. #720
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    Oct 2012
    Posts
    1,879

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    starting strength coach development program
    7/17 BW: 301

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5 - 22 minute split
    345x5 - 7 minute split
    315x5x2 - 6, 6 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    275x5x3 - 20, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5x3 - 10, 3, 3 minute splits

    BBCurlz:
    45x5
    75x8x3
    Last edited by Str8shutr; 07-17-2018 at 07:59 AM.

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