Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

10/16: BW 301

MM

W6D1
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
DL: 3x6@72.5%

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x1
375x4x3 - 12, 2, 3 minute splits
375x3x4 - 3, 4, 2, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
280x4x3 - 18, 2, 2 minute splits
280x3x4 - 2, 2, 2, 4 minute splits

No time for DL today. Got stuck in traffic for almost an hour getting here.

[Str8shutr]

10/17 BW 301

MM

W6D2
OHP: 10 min density block @80% of 1@9
HIIT or LISS

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
167.5x4, 4, 4, 3, 3, 3, 3, 2 - 10 min density block

Treadmill:
15% incline at 1.7mph for 20 mins; 130-141 bpm

[Str8shutr]

10/18 BW 302

W6D3
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

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
300x3 - 18 minute split
350x2 - 2 minute split
385x1x2 - 2, 2 minute splits
415x1 - 4 minute split
445x1 - 4 minute split
455x1 - 6 minute split

BP:
45x10
95x5x2
135x3
185x2
225x3 - 20 minute split
260x2 - 2 minute split
290x1x2 - 2, 2 minute splits
320x1 - 4 minute split
340x1 - 5 minute split

CGBP:
240x8x2 - 4, 2 minute splits

CGBP is aggravating my shoulder. It may be what caused the injury in the first place. Taking that out of the program. Maybe do LTEs instead. Nah, think I’ll go with TRICEPS PRESSDOWNS instead.

[Str8shutr]

Didn’t happen. Out of town, went to local gym at 6a. They don’t open until 8a. Got on with my life.

[Str8shutr]

10/22: BW 303

MM

W7D1
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
360x5x5 - 20, 3, 3, 4, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
265x5x7 - 26, 2, 2, 2.5, 2.5, 4, 4.5 minute splits

DL:
135x3
225x2
315x1
405x4x3 - 27, 5, 5 minute splits

Holy cow. Had a blood draw done this morning. Guess it affected my performance pretty well. Normally get this WO done in about 1 1/2 hrs. Took 2 hrs 20 mins today.

[Str8shutr]

10/23 BW 303

MM

W7D2
OHP: 1@9, then 7 min density block @80% of 1@9
HIIT or LISS

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x1
215x1 - 20 minute split
170x4, 4, 4, 3, 3, 2 - 7 min density block

Treadmill:
10% incline at 1.7mph for 14 mins; 120-128 bpm

[Str8shutr]

10/24 BW 302

MM

W7D3
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
310x3 - 14 minute split
360x2 - 3 minute split
395x1x2 - 2, 2 minute splits
425x1 - 2 minute split
455x1 - 4 minute split

BP:
45x10
95x5x2
135x3
185x2
230x3 - 21 minute split
265x2 - 4.5 minute split
295x1x2 - 3, 3 minute splits
320x1 - 3 minute split
345x1 - 4 minute split

Triceps PRESSDOWNS:
50x10
65x10
80x10

[Str8shutr]

10/25 BW 306

W7D5
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
405x3x5 - 21, 4, 4, 5, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
275x1
300x3x4 - 20, 3, 3, 3 minute splits (alternate with single)
300x1x4 - 30, 30, 30, 30 secs splits (w/ pause)

DL:
135x3
225x2
315x1
405x1
455x3 - 9 minute split

Meh. Got the work done, even if it didn’t feel good. Last day of day shift rotation, running short on sleep. I never get enough sleep on days because I want to spend time with the family when I get home. Working nights, pretty much as soon as I walk through the door I head to bed. So on days I average about 4-5 hrs of sleep per day, on nights I average 6-7 hrs of sleep per day.

[Str8shutr]

10/29: BW 307

MM

W8D1
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
DL: 3x6@72.5%

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
315x1
350x1
385x4x3 - 21, 3, 3 minute splits
385x3x4 - 4, 3, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x4x3 - 21, 2, 3 minute splits
285x3x4 - 2, 2, 2, 2 minute splits

DL:
135x3
225x2
315x1
375x6x3 - 14, 3, 4 minute splits

Pretty good WO. Took 1 hr 46 mins total.

[Str8shutr]

10/30 BW 309

MM

W8D2
OHP: 10 min density block @80% of 1@9
HIIT or LISS

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x4, 4, 4, 4, 3, 2, 2, 1, 1 - 10 min density block

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