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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #821
    Join Date
    Oct 2012
    Posts
    2,109

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    • starting strength seminar april 2024
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    2/7 BW: 315

    TSFOSB Wk6 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x2x10 - 14, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x1
    220x2 - 28 minute split
    190x3x4 - 4, 5, 3, 5 minute splits

    Chins:
    2, 2, 2, 2, 2, 2, 2, 2 EMOM
    Last edited by Str8shutr; 02-07-2019 at 05:01 PM.

  2. #822
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    Oct 2012
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    2/9 BW 315

    TSFOSB Wk6 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x2x10 - 18, 2, 2, 2, 2, 2, 2, 2, 2, 2 minute splits

    DL:
    135x3
    225x2
    315x1
    375x5x3 - 13, 3, 4 minute splits

    Leg Press:
    135x6
    315x10
    405x10x2
    Last edited by Str8shutr; 02-08-2019 at 12:48 PM.

  3. #823
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    Oct 2012
    Posts
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    2/11 BW: 312

    TSFOSB Wk7 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    280x5x5 - 15, 2, 3, 4, 5 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    140x8 - 10 minute split
    140x7x2 - 4, 5 minute splits

    Triceps PRESSDOWNS (superset w/):
    55x10
    70x10x2

    DBCurlz (per arm):
    25x10x3
    Last edited by Str8shutr; 02-11-2019 at 11:17 AM.

  4. #824
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    Oct 2012
    Posts
    2,109

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    2/12 BW 314

    TSFOSB Wk7 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x3x8 - 17, 3, 3, 3, 6, 6, 2, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    350x2x10 - 14, 1, 1, 1, 1, 1, 2, 1, 1, 1 minute splits

    Calf Raises:
    120x10
    140x10x2

    Strained left groin on Monday, not too bad. Felt kind of weak this morning though so taking it easy. Did a full split going into the grocery with wet Crocs on.
    Last edited by Str8shutr; 02-13-2019 at 06:07 AM.

  5. #825
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    Oct 2012
    Posts
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    2/14 BW: 314

    TSFOSB Wk7 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    240x2x10 - 16, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x1
    185x1
    210x1 - 18 minute split
    195x3x4 - 3, 4, 5, 5 minute splits

    Chins:
    2, 2, 2, 2, 2, 2, 2, 2, 2 EMOM
    Last edited by Str8shutr; 02-14-2019 at 05:00 AM.

  6. #826
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    Oct 2012
    Posts
    2,109

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    2/15 BW 314

    TSFOSB Wk7 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x2x5 - 13, 1, 1, 1, 1 minute splits
    275x2x5 - 1, 1, 1, 1, 1 minute splits

    DL:
    135x3
    225x2
    315x1
    400x3 - 22 minute split

    On third DL felt a small pop and immediate sharp pain in right hamstring, about 4” above knee. Called it. Will reassess on Monday.

    I think I pushed a little too hard on speed SQs. Also, been favoring the left leg a little b/c of the groin strain on Monday. Not a good week.
    Last edited by Str8shutr; 02-15-2019 at 04:50 AM.

  7. #827
    Join Date
    Oct 2012
    Posts
    2,109

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    2/18 BW 314

    TSFOSB (Rehab) Wk8 D1

    SQ:
    BWx5
    45x25
    55x20
    65x20

    Couple things going on that I’m trying to address. First of all I had a small muscle belly tear in my right hamstring on Friday. 2nd my left groin is still sore as hell from last Monday when I did a split in wet Crocs.

  8. #828
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    Oct 2012
    Posts
    2,109

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    2/19 BW 314

    TSFOSB (Rehab) Wk8 D2

    SQ:
    BWx5
    45x5
    65x25
    75x20
    85x20

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1
    315x3 - 35 minute split
    295x5x5 - 5, 5, 6, 6, 8 minute splits

    Dang I get a hell of a low back pump from those high rep SQs. Had to wait for it to subside before I moved on.
    Last edited by Str8shutr; 02-19-2019 at 10:15 AM.

  9. #829
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    2/20 BW 314

    TSFOSB (Rehab) Wk8 D3

    SQ:
    BWx5
    45x5
    75x25
    85x20
    95x20

  10. #830
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    Oct 2012
    Posts
    2,109

    Default

    starting strength coach development program
    2/22 BW 314

    TSFOSB (Rehab) Wk8 D5

    SQ:
    BWx5
    45x5
    85x25
    95x20
    105x20

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    260x2x10 - 20, 1, 1, 1, 2, 1, 1, 1, 1, 1 minute splits
    Last edited by Str8shutr; 02-22-2019 at 05:00 PM.

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