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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #841
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    Oct 2012
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    2,109

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    3/14 BW: 315

    TSFOSB Wk11 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    230x2x10 - 14, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    225x1 - 19 minute split
    195x3x4 - 4, 3, 3, 3 minute splits

    Chins:
    3, 3, 3, 3, 3 EMOM
    Last edited by Str8shutr; 03-14-2019 at 10:17 PM.

  2. #842
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    Oct 2012
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    3/15 BW 314

    TSFOSB Wk11 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 12, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    435x4 - 18 minute split

    Hammer Strength Leg Press:
    225x10
    315x10x3

    Calf Raises in the Hammer Strength LP:
    90x10x2
    120x10x2
    Last edited by Str8shutr; 03-15-2019 at 09:28 AM.

  3. #843
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    Oct 2012
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    3/18 BW: 315

    TSFOSB Wk12 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x5x4 - 10, 2, 2, 2 minute splits
    Last edited by Str8shutr; 03-19-2019 at 02:11 AM.

  4. #844
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    Oct 2012
    Posts
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    3/19 BW 314

    TSFOSB Wk12 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x5x3 - 16, 4, 4 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    145x8x3 - 15, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    350x5x3 - 16, 3, 5 minute splits

    Calf Raises:
    100x10
    120x10x3

    Cable Curls:
    25x10
    50x10x3
    Last edited by Str8shutr; 03-19-2019 at 04:55 AM.

  5. #845
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    Oct 2012
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    3/21 BW: 314

    TSFOSB Wk12 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    245x2x10 - 13, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x1
    185x1
    205x1
    200x3x4 - 18, 3, 4, 4 minute splits

    Chins:
    3, 3, 3, 3, 3, 3 EMOM
    Last edited by Str8shutr; 03-21-2019 at 04:11 AM.

  6. #846
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    Oct 2012
    Posts
    2,109

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    3/22 BW 313

    TSFOSB Wk12 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    335x5x3 - 16, 4, 4 minute splits

    DL (hook, no shoes):
    135x3
    225x2
    315x1
    405x1
    455x3 - 17 minute split

    Leg Press:
    225x10
    315x10
    405x10x2

    Calf Raises:
    100x10
    120x10x3

    455x3 went surprisingly easy. I like that. All DL done previously in TSFOSB have been done in lifting shoes.
    Last edited by Str8shutr; 03-27-2019 at 09:02 PM.

  7. #847
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    Oct 2012
    Posts
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    3/26 BW: 311

    TSFOSB Wk13 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    290x1
    320x3 - 18 minute split
    300x5x5 - 4, 4, 5, 5, 6 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    145x6x4 - 19, 3, 3, 6 minute splits

    Triceps PRESSDOWNS (superset w/):
    55x10
    70x10x3

    DBCurlz (per arm):
    25x10
    30x10x3
    Last edited by Str8shutr; 03-27-2019 at 09:02 PM.

  8. #848
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    Oct 2012
    Posts
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    3/27 BW: 308

    TSFOSB Wk13 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x5x3 - 15, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5x3 - 20, 5, 6 minute splits

    Calf Raises:
    100x10
    120x10
    140x10x2

    Cable Curls:
    25x10
    50x10x3

    I have worked 11 out of last 12 days; 5 days, then a day off, then 6 nights. So tired. Have also lost 8 lbs. At least I get 4 off now.
    Last edited by Str8shutr; 03-27-2019 at 04:50 PM.

  9. #849
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    Oct 2012
    Posts
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    3/29 BW 309

    TSFOSB Wk13 D3

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    265x2x10 - 11, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x1
    185x1
    205x1
    230x1 - 18 minute split
    200x3x4 - 4, 4, 4, 4 minute splits

    Chins:
    3, 3, 3, 3, 3, 3 EMOM
    Last edited by Str8shutr; 03-29-2019 at 09:43 AM.

  10. #850
    Join Date
    Oct 2012
    Posts
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    starting strength coach development program
    3/30 BW 311

    TSFOSB Wk13 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 16, 4, 4 minute splits

    DL (hook, no shoes):
    135x3
    225x2
    315x1
    405x1
    465x3 - 20 minute split

    Hammer Strength Leg Press:
    225x10x4

    Hammer Strength Calf Raises:
    90x10x3
    Last edited by Str8shutr; 03-30-2019 at 06:24 AM.

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