Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

4/1 BW: 311

TSFOSB Wk14 D1

BP:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
275x1
300x3x3 - 14, 2, 3 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
145x8x3 - 16, 4, 5 minute splits

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

DBCurlz (per arm):
25x10x2
30x10x2

[Str8shutr]

3/2 BW 312

TSFOSB Wk14 D2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x3 - 20, 4, 4 minute splits

DL:
135x3
225x2
315x1
365x3x2 - 15, 6 minute splits

Calf Raises:
120x10
140x10
160x10x2

Cable Curls:
25x15
35x15x3

[Str8shutr]

4/4 BW: 310

TSFOSB Wk14 D3

BP:
45x10x2
95x5x2
135x3
185x2
225x1
265x2x6 - 14, 1, 1, 1, 1, 1 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
160x1
185x1
210x1
235x1 - 22 minute split
205x3 - 3 minute split
205x2 - 4 minute split

Chins:
3, 3, 3, 3, 3, 3 EMOM

Had belt on while doing chins, crunched something on right rear lower ribs.

[Str8shutr]

4/5 BW 312

TSFOSB Wk14 D4

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3 - 12 minute split

After hitting 315x3 pain in lower back was too stabby to continue.

Leg Press:
225x10
315x10
405x10
495x10

Calf Raises:
120x10x4

Seated Calf Raises:
45x10x4

Cable Curls:
25x10
50x10x3

Last three done as a giant set.

[Str8shutr]

4/8 BW: 314

TSFOSB Wk15 D1

BP:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
305x1
340x3x3 - 21, 7, 5 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
145x8x2 - 14, 3 minute splits
145x6 - 3 minute split

Triceps PRESSDOWNS (superset w/):
55x10
70x10x2
60x10

DBCurlz (per arm):
25x10x4

B rep PR!

Was worried I wasn’t gonna be able to hit that. With a careful setup I was able to bench (mostly) pain free. Had to ensure I was up underneath the bar enough that I wasn’t using lats to pull it out of the rack.

Also gym has a new TPB in bright zinc that has an awesome knurl. I like the OPBs but TPB knurling is rougher and grabs better. My hands are pretty callused from work and lifting...

[Str8shutr]

4/9 BW 315

TSFOSB Wk15 D2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3x2 - 27, 4 minute splits
405x1 - 7 minute split

Leg Press:
315x10x2
405x10x2

Calf Raises:
120x10
140x10
160x10x3

Seated Calf Raises
45x10
55x10x3

Cable Curls:
30x15
42.5x15x3

Had to call it after single on 3rd set of SQs. Pain was too sharp to continue. Tried to DL too, but had pain pulling 135.

[Str8shutr]

4/11 BW: 314

TSFOSB Wk15 D3

BP:
45x10x2
95x5x2
135x3
185x2
225x1
265x5x5- 13, 2, 2, 2, 3 minute splits

DB Curlz: (per arm)
20x15x3

Limited on time.

[Str8shutr]

4/12 BW: 313

TSFOSB Wk15 D4

OHP:
45x5x2
75x5x2
95x3
115x2
135x1
165x1
195x1
225x1
245x1 - 20 minute split
205x2 - 4 minute split

Leg Press:
225x5
315x10
405x10x2
405x12

Calf Raises:
140x10
160x10x2

Seated Calf Raises:
55x10
65x10x2

Cable Curls:
25x25x2
25x20

OHP PR!

[Str8shutr]

4/15 BW: 315

TSFOSB Wk16 D1

BP:
45x10x2
95x5x2
135x3
185x2
225x1
245x1
270x5x5 - 12, 3, 3, 3, 4 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
150x8x2 - 11, 4 minute splits
150x7 - 4 minute split

Triceps PRESSDOWNS (superset w/):
55x10
60x10x3

DBCurlz (per arm):
25x10x4

[Str8shutr]

4/15 BW 314

TSFOSB Wk16 D2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 18, 3, 4 minute splits

DL:
135x3
225x2
315x5x3 - 11, 3, 5 minute splits

Calf Raises:
160x10x4

Seated Calf Raises:
65x10x4

Cable Curls:
25x10
50x10x3