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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #801
    Join Date
    Oct 2012
    Posts
    2,110

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    1/3 BW: 308

    TSFOSB Wk1 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    220x2x10 - 12, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x1
    215x2 - 27 minute split
    185x3x4 - 3, 4, 4, 3 minute splits

    Chins:
    2, 2, 2, 2
    Last edited by Str8shutr; 01-03-2019 at 05:06 PM.

  2. #802
    Join Date
    Oct 2012
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    1/4 BW 307

    TSFOSB Wk1 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    305x2x10 - 14, 1.5, 1.5, 1.5, 1.5, 1.5, 1.5, 2, 2, 2 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5x3 - 17, 4, 4 minute splits

    Leg Press:
    135x10
    225x10
    315x10

    Man my upper back is sore from those chins.
    Last edited by Str8shutr; 01-04-2019 at 07:19 PM.

  3. #803
    Join Date
    Oct 2012
    Posts
    2,110

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    1/6 BW: 309

    TSFOSB Wk2 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5x5 - 30, 3, 3, 4, 4 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    150x8 - 14 minute split
    150x7x2 - 4, 5 minute splits


    Triceps PRESSDOWNS (superset w/):
    40x10
    55x10x3

    DBCurlz (per arm):
    20x10x4

    Got to remember to keep my left arm tucked on B. Definitely helps reduce shoulder pain.

    Doing this on Sunday before work instead of Monday b/c don’t want to squeeze in a WO Monday afternoon when I’m trying to transition back to regular day schedule. It’s just a pain in the ass.
    Last edited by Str8shutr; 01-06-2019 at 05:16 PM.

  4. #804
    Join Date
    Oct 2012
    Posts
    2,110

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    1/8 BW 308

    TSFOSB Wk2 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x5x2 - 24, 5 minute splits
    315x5x3 - 6, 6, 8 minute splits

    DL:
    135x3
    225x2
    315x1
    345x2x10 - 24, 1, 1, 1, 1, 1, 2, 2, 2, 2 minute splits

    Left calf still bothering me. Flared up after 2nd set at 350. Also fighting some congestion in my upper chest. Bleccchhhh. Not my best WO.
    Last edited by Str8shutr; 01-08-2019 at 10:13 AM.

  5. #805
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/10 BW: 310

    TSFOSB Wk2 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    235x2x10 - 15, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x1
    180x1
    200x1 - 21 minute split
    190x3x3 - 5, 6, 6 minute splits
    190x5 - 6 minute split

    Chins:
    2, 2, 2, 2, 2
    Last edited by Str8shutr; 01-10-2019 at 09:58 AM.

  6. #806
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/11 BW 311

    TSFOSB Wk2 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x2x10 - 17, 1, 1, 1, 1, 1.5, 1.5, 3, 2, 1.5 minute splits

    DL:
    135x3
    225x2
    315x1
    395x5x3 - 26, 5, 5 minute splits

    Leg Press:
    225x10x2
    315x10
    Last edited by Str8shutr; 01-11-2019 at 05:01 AM.

  7. #807
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/14 BW: 311

    TSFOSB Wk3 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1
    310x3 - 18 minute split
    290x5x5 - 3, 4, 4, 5, 5 minute splits

    DB Incline Press:
    55x10

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x6x2 - 20, 3 minute splits
    135x5.5 - 3 minute split

    Triceps PRESSDOWNS (superset w/):
    40x10
    55x10x3

    DBCurlz (per arm):
    20x10x4

    Holy moly those DB presses gave me a pump. They felt really weird, and I probably went way too heavy for first set ever, maybe start them again with 35s?
    Last edited by Str8shutr; 01-14-2019 at 05:49 AM.

  8. #808
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/15 BW 309

    TSFOSB Wk3 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x2 - 22 minute split
    350x5x3 - 7, 5, 6 minute splits
    315x5x2 - 6, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    365x2x10 - 32, 1, 1, 1, 1, 1, 2, 1.5, 1.5, 1.5 minute splits

    Meh. Was thinking left calf was healed up, hasn’t hurt in two days. Flared up again doing 405. SQed what I could.
    Last edited by Str8shutr; 01-15-2019 at 10:30 AM.

  9. #809
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/17 BW: 310

    TSFOSB Wk3 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x2x10 - 27, 1, 1, 1, 1, 2, 2, 2, 2, 3 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x1
    180x1
    200x1
    225x1 - 20 minute split
    190x3x4 - 8, 3, 3, 3 minute splits

    Chins:
    2, 2, 2, 2, 2, 2 EMOM
    Last edited by Str8shutr; 01-17-2019 at 05:00 PM.

  10. #810
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    1/19 BW 311

    TSFOSB Wk3 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    335x2x10 - 21, 2, 2, 2, 2, 2, 2, 2, 2, 2 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    450x3 - 20 minute split
    425x5x2 - 7, 6 minute splits

    Leg Press:
    225x10
    315x10x2
    Last edited by Str8shutr; 01-19-2019 at 05:08 PM.

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