Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

9/27 BW 304

MM

W3D3
SQ: 3@60%; 2@70%; 2x1@77.5%; 1@82%; 1@90%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@92%
CGBP: 2-3x8@65% of B e1RM
DL: 1@90%; 5x4@75%

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
290x3 - 16 minute split
340x2 - 3 minute split
375x1x2 - 3, 3 minute splits
405x1 - 5 minute split
435x1 - 6 minute split

BP:
45x10
95x5x2
135x3
185x2
220x3 - 18 minute split
255x2 - 3 minute split
285x1x2 - 3, 3 minute splits
310x1 - 3 minute split
335x1 - 5 minute split

CGBP:
235x8x2-3 - 6, 5 minute splits

DL:
135x3
225x2
315x1
405x1
465x1 - 24 minute split
385x4x4 - 5, 5, 5, 5 minute splits

Wooo...worked last two days as utility, it put a hurtin’ on me. Took a little (lot) more rest between sets b/c of that.

[Str8shutr]

9/29 BW 305

W3D5
SQ: 5x3@80%
B: (3@80% TNG, rest 30-45 secs; 1@80% comp pause rest 2-4 mins) x 4 rounds
SGDL: 4x5@55% conv e1RM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x3x5 - 19, 3, 3, 4, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
290x3x4 - 18, 3, 3, 3 minute splits (alternate with single)
290x1x4 - 30, 30, 30, 30 secs splits (w/ pause)

SGDL:
135x3
225x2
315x5x3 - 11, 2, 4 minute splits

[Str8shutr]

10/2: BW 305

MM

W4D1
SQ: 3x4@75%, 4x3@75% til @9 or set 7; 2 min rest/set
BP: 3x4@75%, 4x3@75% til @9 or set 7; 2 min rest/set
Chins or DBRows 7 mins

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x4x3 - 24, 3, 3 minute splits
365x3x4 - 3, 6, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x4x3 - 21, 2, 2 minute splits
275x3x4 - 2, 2, 2, 2 minute splits

Need to focus on getting knees set at start of lift. They are sliding all over down there. Getting some pain. FOCUS!

[Str8shutr]

10/3 BW 305

W4D2
OHP: 10 min density block w/ last weeks weight
HIIT/LISS

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
165x4, 4, 4, 3, 3, 3, 2, 2 - 10 min density block

Treadmill:
15% incline at 1.5mph for 10 mins; 130-136 bpm

Beat. Did this after finishing night shift rotation and getting 2.5hrs of sleep.

[Str8shutr]

10/4 BW 304

W4D3
SQ: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@90%; 1@92-93%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@90%; 1@95%
CGBP: 2-3x8@65% B e1RM
DL: 1@92%; 5x4@80%

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
290x3 - 18 minute split
340x2 - 2 minute split
375x1x2 - 2, 2 minute splits
405x1 - 2 minute split
435x1 - 3 minute split
445x1 - 3 minute split

BP:
45x10
95x5x2
135x3
185x2
220x3 - 21 minute split
255x2 - 2 minute split
285x1x2 - 2, 2 minute splits
315x1 - 3 minute split
335x1 - 3 minute split

CGBP:
235x8x2-3 - 5, 3 minute splits

DL:
135x3
225x2
315x1
405x1
475x1 - 24 minute split
410x4x4 - 4, 4, 4, 6 minute splits

Focused on knees. No pain until last rep. Gotta keep that focus.

Ok this WO took 2:20 to complete. Entirely too long. Think I’m going to do a 4x4 DL on H day and a 3x2, 2x3, 1x4 DL on S day.

[Str8shutr]

10/6 BW 304

W4D5
SQ: 3x3@82%; 3x2@82%
B: 4x3@82%; 2x2@82%
SGDL: 4x5@60% conv e1RM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3x3 - 22, 3, 4 minute splits
405x2x3 - 3, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
300x3x4 - 22, 2, 2, 2 minute splits
300x2x2 - 2, 2 minute splits

[Str8shutr]

10/9: BW 301

MM

W5D1
SQ: 6x5@70% til @9 or set 6; 2 min rest/set
B: 7x5@70% til@9 or set 7; 2 min rest/set

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x5x5 - 17, 3, 3, 5, 5 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x5x7 - 17, 2, 2, 2, 2, 2, 3 minute splits

DL:
135x3
225x2
315x1
405x4x3 - 9, 2, 2 minute splits

Tore callus off on right hand, below little finger. No blood, just skin. Need to get more chalk.

Also need to start using D3 again religiously.

[Str8shutr]

10/10 BW 301

MM

W5D2
OHP: 1@9, then 7 min density block @80% of 1@9
HIIT or LISS

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x1
210x1 - 15 minute split
167.5x5, 4, 3, 3, 2, 1 - 7 min density block

Treadmill:
15% incline at 1.7mph for 18 mins; 130-141 bpm

[Str8shutr]

10/11 BW 302

MM

W5D3
SQ: 3@60%; 2@70%; 2x1@77.5%; 1@82%; 1@90%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@92%
CGBP: 2-3x8@65% of B e1RM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
300x3 - 14 minute split
350x2 - 2 minute split
385x1x2 - 2, 2 minute splits
415x1 - 2 minute split
445x1 - 3 minute split

BP:
45x10
95x5x2
135x3
185x2
225x3 - 9 minute split
260x2 - 2 minute split
290x1x2 - 2, 2 minute splits
315x1 - 3 minute split
340x1 - 3 minute split

CGBP:
240x8x2 - 4, 2 minute splits

Liking this setup much better. Got this WO done in about an hour. Getting 12 hrs of sleep last night helped a lot I think. Also glad we didn’t get hit too bad by Michael. Lost power a couple times last night (pretty easy to tell when all of a sudden the CPAP is strangling you rather than assisting). Couple of tree limbs down but nothing to fuss about today.

Post WO: have some pain settling in in left shoulder. Had to use a different bench setup since I went to Pivotal to save time today. It had me unracking from a spot about 2” lower than normal, may have contributed???

May add some SGDL or BBRows at the end, depending on time. (Didn’t)

[Str8shutr]

9/29 BW 301

W5D5
SQ: 5x3@80%
B: (3@80% TNG, rest 30-45 secs; 1@80% comp pause rest 2-4 mins) x 4 rounds
DL: 3x2@85% conv e1RM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
395x3x5 - 18, 3, 3, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x3x4 - 21, 3, 3, 4 minute splits (alternate with single)
295x1x4 - 30, 30, 30, 30 secs splits (w/ pause)

DL:
135x3
225x2
315x1
405x1
440x3x2 - 18, 4 minute splits

Dear Lord this is turning into a rough cycle. Left shoulder sore, right knee sore, and tore more callus off of both thumbs.