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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #771
    Join Date
    Oct 2012
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    • starting strength seminar april 2024
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    10/31 BW 310

    W8D3
    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%


    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    310x3 - 12 minute split
    360x2 - 3 minute split
    395x1x2 - 2, 2 minute splits
    425x1 - 3 minute split
    455x1 - 3 minute split
    465x1 - 5 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    230x3 - 22 minute split
    265x2 - 3 minute split
    295x1x2 - 2, 3 minute splits
    325x1 - 3 minute split
    345x1 - 3 minute split

    Triceps PRESSDOWNS:
    57.5x10
    72.5x10
    100x10 - on lat pull down station
    Last edited by Str8shutr; 10-31-2018 at 04:03 PM.

  2. #772
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    Oct 2012
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    11/2 BW 307

    W4D5
    SQ: 3x3@82%; 3x2@82%
    B: 4x3@82%; 2x2@82%
    DL:

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    425x3x3 - 28, 4, 4 minute splits
    425x2x3 - 5, 5, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1
    310x3x4 - 19, 3, 3, 5 minute splits
    310x2x2 - 4, 3 minute splits

    Didn’t get to DLs. Will get them in tomorrow.

    Bleh. Training with a banging headache today. Usually a good sign that I’m dehydrated. Took extra rest between sets.
    Last edited by Str8shutr; 11-02-2018 at 06:06 PM.

  3. #773
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    Oct 2012
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    11/3 BW: 308

    DL:
    135x5x2
    225x3
    315x2
    405x1
    445x5 - 17 minute split

    EzPz. Pretty sure this is a rep PR!
    Last edited by Str8shutr; 11-03-2018 at 04:40 PM.

  4. #774
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    Oct 2012
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    11/5 BW: 307

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    390x1
    420x4x5 - 25, 6, 7, 7, 8 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    225x1
    245x1
    270x1
    295x5x3 - 26, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    395x5x2 - 26, 6 minute splits

    Cut DL down a set ‘cause I just went heavy on Saturday.
    Last edited by Str8shutr; 11-05-2018 at 11:43 AM.

  5. #775
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    Oct 2012
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    11/7 BW 307

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x3 - 16 minute split
    365x2 - 3 minute split
    405x1 - 3 minute splits
    430x1 - 3 minute split
    465x1 - 3 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    235x2 - 25 minute split
    270x2 - 3 minute split
    300x1 - 3 minute splits
    325x1 - 3 minute split
    350x1 - 4 minute split

    Triceps PRESSDOWNS:
    #8x10
    #11x10
    #13x10

    465 SQ was LightWeIGhT, BABY! Should be able to get 525-535 at the meet.
    Last edited by Str8shutr; 11-07-2018 at 10:32 AM.

  6. #776
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    Oct 2012
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    11/9 BW: 308

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x3x5 - 18, 3, 3, 5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    225x1
    255x1
    285x1
    315x4x5 - 20, 3, 4, 4, 4 minute splits

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

    Had NO get up and go for this session AT ALL. Still, got it done. Ran out of time for DL. Did what I could.
    Last edited by Str8shutr; 11-09-2018 at 07:52 AM.

  7. #777
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    Oct 2012
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    11/12 BW: 308

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1
    455x4x3 - 23, 6, 7 minute splits
    455x1 - 9 minute split

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1
    315x4 - 16 minute split
    295x4 - 2 minute split
    275x4 - 2 minute split

    DL:
    135x3
    225x2
    315x1
    415x4x3 - 8, 1, 5 minute splits

    On last set of SQs left calf cramped HARD. Sometimes I can push through that, but didn’t want to try at max weights. I think I could’ve completed that last set but...gonna blame this on !!! lack of sleep due to being on 5th day of a six day rotation.

    Got rushed on last half of WO. On 3rd set of DLs, had to lower bar oh so gently. We have a policy at work that weights can’t be dropped between 6a and 5p.
    Last edited by Str8shutr; 11-12-2018 at 07:05 AM.

  8. #778
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    Oct 2012
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    11/14 BW 310

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x4x2 - 24, 4 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    160x1
    185x2
    205x4x3 - 28, 4, 6 minute splits
    205x1 - 8 minute split

    Triceps PRESSDOWNS:
    #9x10
    #12x10
    #14x10
    Last edited by Str8shutr; 11-14-2018 at 10:13 AM.

  9. #779
    Join Date
    Oct 2012
    Posts
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    11/16 BW: 311

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    430x4x3 - 25, 5, 10 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    327.5x4x4 - 22, 4, 5, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    465x4 - 12 minute split

    Good WO. B and DL both felt strong. Moved quickly.
    Last edited by Str8shutr; 11-16-2018 at 06:19 PM.

  10. #780
    Join Date
    Oct 2012
    Posts
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    starting strength coach development program
    11/19 BW: 308

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x4x4 - 27, 6, 6, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x4x3 - 23, 2, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    365x4x3 - 10, 4, 4 minute splits
    Last edited by Str8shutr; 11-19-2018 at 06:19 PM.

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