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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #861
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    Oct 2012
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    • starting strength seminar april 2024
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    4/18 BW: 315

    TSFOSB Wk16 D3

    BP:
    45x10x2
    95x5x2
    135x3
    175x2
    205x1
    235x2x10 - 14, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    165x1
    185x1
    205x1
    225x1 - 21 minute split
    205x3x4 - 5, 3, 4, 5 minute splits

    BBCurl:
    45x20x3
    Last edited by Str8shutr; 04-18-2019 at 04:02 AM.

  2. #862
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    Oct 2012
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    4/19 BW 317

    TSFOSB Wk16 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x3x2 - 18, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    405x3 -15 minute split

    Leg Press:
    315x10
    405x10
    455x10
    505x10

    Calf Raises:
    160x10
    180x10x3

    Seated Calf Raises:
    45x10x4

    Cable Curls:
    50x8
    65x6
    72.5x6
    80x6
    Last edited by Str8shutr; 04-19-2019 at 04:01 AM.

  3. #863
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    Oct 2012
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    4/22 BW: 315

    TSFOSB Wk17 D1

    BP:
    45x10x2
    95x5x2
    135x3
    175x2
    205x1
    235x1
    265x1
    290x5x5 - 22, 4, 4, 5, 6 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    150x8x3 - 18, 6, 8 minute splits

    Triceps PRESSDOWNS (superset w/):
    55x10
    75x10
    70x10x2

    DBCurlz (per arm):
    25x10
    30x10x3
    Last edited by Str8shutr; 04-22-2019 at 09:12 AM.

  4. #864
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    4/23 BW 314

    TSFOSB Wk17 D2

    SQ:
    BWx5
    45x5
    55x3
    145x5
    195x3
    235x2
    285x1
    325x1
    345x5x3 - 23, 4, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5x3 - 22, 4, 6 minute splits

    Calf Raises in Hammer Strength Leg Press:
    95x10
    225x10x3

    Cable Curls:
    25x10
    50x10x3

    Using Texas Squat Bar for SQs today. They weigh in at 55lbs.
    Last edited by Str8shutr; 04-23-2019 at 09:16 AM.

  5. #865
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    Oct 2012
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    4/25 BW: 315

    TSFOSB Wk17 D3

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x2x10 - 18, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    160x1
    185x1
    205x1
    225x1 - 21 minute split
    210x3x4 - 4, 4, 6, 6 minute splits

    BBCurlz:
    45x25x3

    99.9% sure this is an OHP rep PR.

    Tried to get a chin-up but still have some soreness in that rib area so not trying to push it right now.
    Last edited by Str8shutr; 04-25-2019 at 05:38 PM.

  6. #866
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    Oct 2012
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    4/26 BW 317

    TSFOSB Wk17 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    425x3x2 - 22, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    405x5 - 20 minute split

    Leg Press:
    315x10
    405x10
    495x10x2

    Calf Raises:
    180x10
    200x10x3

    Seated Calf Raises:
    55x10x4

    Cable Curls:
    50x10
    65x8
    72.5x8
    80x6
    Last edited by Str8shutr; 04-26-2019 at 03:43 PM.

  7. #867
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    Oct 2012
    Posts
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    4/29 BW: 315

    TSFOSB Wk18 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    290x1
    325x3 - 21 minute split
    305x5x5 - 6, 4, 6, 6, 9 minute splits

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    150x6x4 - 17, 3, 3, 3 minute splits

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

    DBCurlz (per arm):
    25x10
    30x10x3

    B volume PR!
    Last edited by Str8shutr; 04-29-2019 at 12:45 PM.

  8. #868
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    Oct 2012
    Posts
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    4/30 BW 317

    TSFOSB Wk18 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5x3 - 14, 5, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    375x5x3 - 14, 5, 5 minute split

    Calf Raises:
    180x10
    200x10x3

    Seated Calf Raises:
    55x10x4

    Cable Curls:
    50x10x4
    Last edited by Str8shutr; 04-30-2019 at 06:29 AM.

  9. #869
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    Oct 2012
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    baby #2 PR!!!

    Wife gave birth to our 2nd child on 5/1/19 at 7:50a. He came into the world weighing 7lbs 11oz, and 20" long.

    Son, if you ever read this log, please know that one of the happiest/best days of my life was when you were born. I pray that I can give you a great start in life and always fulfill your needs. So when I am busting your ass about getting your SQs/work/whatever done, know that it is out of love and wanting you to be the best you can be. And always love your momma! - your proud father.

  10. #870
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    Apr 2016
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    Chicago Burbs, IL
    Posts
    1,524

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    starting strength coach development program
    Grats!!! And best wishes!

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