Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

12/18 BW 305

Easing back into MM

OHP: 1@9, then 7 min density block @80% of 1@9

OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1
205x1 - 15 minute split
165x3, 3, 3, 3, 3, 3 - 7 min density block

BBCurlz:
45x10
55x8
65x6

[Str8shutr]

12/19 BW 305

Easing into MM

SQ: 3@60%; 2@70%; 2x1@77.5%; 1@82%; 1@90%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@92%

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x3 - 14 minute split
355x2 - 3 minute split
385x1 - 4 minute split

BP:
45x10
95x5x2
135x3
185x2
230x3 - 16 minute split
265x2 - 2 minute split
295x1x2 - 2, 2 minute splits
320x1 - 4 minute split
345x1 - 4 minute split

Triceps PRESSDOWNS:
40x6
55x10
70x10
85x10

Did 1 at 385 and called it for SQs. Left calf is giving me a lot of pain.

[Str8shutr]

12/21 BW 307

W7D5
SQ: 5x3@80%
B: (3@80% TNG, rest 30-45 secs; 1@80% comp pause rest 2-4 mins) x 4 rounds

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3x2 - 18, 5 minute splits
275x3x3 - 5, 3, 3 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
275x1
300x3x3 - 27, 2, 3 minute splits (alternate with single)
300x1x3 - 30, 30, 30 secs splits (w/ pause)

DL:
135x3
225x2
315x1
405x6 - 11 minute split

Geezly Pete, fuck this left calf. It is sore right where my knee sleeve stops, so I figured I would try taking it off for a set. I got into a eighth squat position and my body said fuck u!!! I couldn’t go down past that. I tried pulling it up so that the bottom was right at my knee joint, but my thighs are too thick for that. I pulled it down so the top of it was right above my kneecap and that worked best. Was able to finish at least.

[Str8shutr]

From JP Caroll at elitefts:

Squat according to usual, and use your prescribed MSM to address your specific weaknesses, after that work is finished, try this.

Leg Press

Heavy-ish we would go 8-10 plates aside to start. Do sets of 10, adding weight to the second and third set. Drop the fourth and fifth sets back down and continue to get 10 reps. A lot of times, the fifth set became a “Whose Dick’s Bigger” contest, and it would end being a fuck ton more than 10 reps. I'd stick with 10s unless you're feeling terrific that day because the rest of the session is pretty high paced, but I'd never tell anyone to shy away from going all the way in.

OK, now you've squatted and possibly completed some MSM work and pumped blood in the legs via leg press. This where the “fun” starts.

Keeping with the third set being the heaviest of the five sets protocol, you're going to want to start with something moderate. You'll want the third set to be the heaviest and hardest, and you will lower the weight on fourth and fifth sets to be able to continue to keep the rep scheme prescribed.

These are done in succession of one another.

Leg extensions
Laying/seated hamstring curls
Calf raises
Here’s what it would look like on paper:

Leg Extensions: Set 1: 90 pounds. 20 reps, with no rest go right into Hamstring Curls.

Hamstring Curls: Set 1: 75 pounds. 20 reps, again, with no rest go right into Calf Raises.

Calf Raises: 100 pounds. 20 reps.

poopers legs

Once that's completed, you've finished Round 1. This will be completed for five rounds. Take no more than two minutes to rest between rounds. Of course, as with anything, times and weights can be adjusted accordingly, but stick with the five rounds and 20 reps scheme.

The whole session would look like this:

Round 1

L.E. 90 pounds, 20 reps
H.C. 75 pounds, 20 reps
C.R. 100 pounds, 20 reps
Rest two minutes

Round 2

L.E. 110 pounds, 20 reps
H.C. 95 pounds, 20 reps
C.R. 120 pounds, 20 reps
Rest two minutes

Round 3

L.E. 130 pounds, 20 reps
H.C. 115 pounds, 20 reps
C.R. 140 pounds, 20 reps
Rest two minutes

Round 4

Start to lower weights.

L.E. 110 pounds, 20 reps
H.C. 95 pounds, 20 reps
C.R. 120 pounds, 20 reps
Rest two minutes

Round 5

Feel free to push these past 20 reps in you can.

L.E. 90 pounds, at least 20 reps
H.C. 75 pounds, at least 20 reps
C.R. 100 pounds, at least 20 reps

[Str8shutr]

Thinking about going to a four day upper/lower split. Would try to incorporate some BB type stuff as above. Getting ideas together now.

[Str8shutr]

12/26 BW 305

Easing into MM

SQ: 3@60%; 2@70%; 2x1@77.5%; 1@82%; 1@90%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@92%

Leg Press:
SledX10
135X10
225X10
315X10
405x10

Leg Extensions: (superset w/)
30x10
40x10
50x10

Leg Curls:
40x10
50x10
65x10

BP:
45x10
95x5x2
135x3
185x2
230x3 - ? minute split
265x2 - 2 minute split
295x1x2 - 2, 2 minute splits
320x1 - 2 minute split
345x1 - 2 minute split
265x3x2 - 4, 3 minute splits

Triceps PRESSDOWNS w/ rope handle:
42.5x6
57.5x10
65x10
72.5x10

Soooo...my left calf is still sore as a son of a bitch, but feeling a little better after a few days away from SQs. I decided to try something different and not SQ today!!! The horror! It felt very weird, but my leg doesn’t hurt anymore than it did going into the gym, so I’m calling that a win.

[Str8shutr]

12/29 BW 308

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

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 25 minute split

Seated Leg Press:
90x6
150x10
230x10
310x10

BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
300x3x4 - 26, 3, 3, 3 minute splits (alternate with single)
300x1x4 - 30, 30, 30, 30 secs splits (w/ pause)

DL:
135x3
225x2
315x1
405x1
455x3 - 14 minute split

Came reeeaaallll close to throwing up after SQs at 225. Definitely not feeling 100.

Like the regular Leg Press better. Easier to get a good ROM.

[Str8shutr]

From Andy Baker: TSFOSB

So if we have a lifter who prefers to Squat 2x/week, we might have one heavy day of squatting per week paired with lighter deadlift variants and one lighter day later in the week where the lifter squats at a low intensity for speed paired with heavy deadlifts

His very simple 5 week Squatting cycle might look like this:

Week 1: Monday 5 x 5 x 70% Thursday 10 x 2 x 60%
Week 2: Monday 5 x 5 x 75% Thursday 10 x 2 x 65%
Week 3: Monday 1 x 3 x 85% / 5 x 5 x 80% Thursday 10 x 2 x 70%
Week 4: Monday 3 x 3 x 80% Thursday 5 x 2 x 70%
Week 5: Monday 3 x 3 or 4-5 x 2 x 90% Thursday 3 x 5 x 70%

(Percentages based off of 1RM)

I have been thinking about setting up a 4-day upper/lower split. This will make a good template to start. May need to tweak the sets/reps scheme a little.

[Str8shutr]

12/31 BW:

TSFOSB Wk1 D1

BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x5x5 - 14, 3, 3, 3, 3 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
150x8x2 - 16, 3 minute splits
150x6.5 - 5 minute split

Triceps PRESSDOWNS (superset w/):
35x10
45x12
50x12
55x12

DBCurlz (per arm):
20x10
20x10
20x10
20x15

[Str8shutr]

1/1 BW 307

TSFOSB Wk1 D2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x5x2 - 23, 4 minute splits
275x5x3 - 6, 4, 6 minute splits

DL:
135x3
225x2
315x2x10 - 19, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

Left calf was pretty sore after 2nd set of SQs. Not in a rush right now, so decided to back the weight down. Will repeat this session again next week, and include accessories.