Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 89

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #881
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    Oct 2012
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    5/24 BW 310

    TSFOSB Wk21 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x4x3 - 16, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    425x5 - 22 minute split

    Hammer Strength Leg Press:
    225x5
    315x10x2
    405x10x2

    Calf Raises on Belt Squat:
    50x5
    185x10x4

    Cable Curlz:
    40x10
    50x10
    60x10
    70x10
    Last edited by Str8shutr; 05-24-2019 at 10:41 AM.

  2. #882
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    5/29 BW: 306

    TSFOSB Wk22 D1

    BP:
    45x10x2
    95x5x2
    135x3
    175x2
    205x1
    235x1
    265x1
    295x5x5 - 14, 3, 4, 6, 7 minute splits

    Got a little work done.
    Last edited by Str8shutr; 05-29-2019 at 04:44 PM.

  3. #883
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    Oct 2012
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    5/30 BW 304

    TSFOSB Wk22 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    385x4x3 - 14, 6, 7 minute splits

    DL:
    135x3
    225x2
    315x1
    395x4x3 - 11, 6, 5 minute split
    Last edited by Str8shutr; 05-30-2019 at 04:43 PM.

  4. #884
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    Oct 2012
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    6/1 BW: 305

    TSFOSB Wk22 D3

    Yeah that didn’t happen. Been a rough week for the fam. First I came down with a stomach bug, then had a night shift turn, and then my first day off everybody else in the family caught it. So no time for the gym.
    Last edited by Str8shutr; 06-02-2019 at 01:32 PM.

  5. #885
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    Oct 2012
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    6/3 BW: 303

    TSFOSB Wk23 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    330x2x2 - 20, 3 minute splits
    310x5 - 5 minute split
    310x4x2- 6, 6 minute splits
    310x3 - 7 minute split

    OHP:
    45x5
    75x5
    95x3
    115x2
    135x1
    150x5x3 - 12, 3, 5 minute splits

    Failed 4th rep of 6th B set. Had to set it on the safeties and squirm out. Hate doing that.
    Last edited by Str8shutr; 06-03-2019 at 10:08 AM.

  6. #886
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    Oct 2012
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    6/4 BW 303

    TSFOSB Wk23 D2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x5x3 - 16, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5x3 - 21, 5, 6 minute splits

    Calf Raises:
    180x10
    200x10x3

    Seated Calf Raises:
    55x10x4

    Cable Curlz:
    35x12
    50x12x3
    Last edited by Str8shutr; 06-04-2019 at 05:34 AM.

  7. #887
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    Oct 2012
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    6/6 BW 304

    TSFOSB Wk23 D3

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    255x2x10 - 12, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

    Chins:
    3, 3, 3, 3, 3, 3, 3 EMOM
    Last edited by Str8shutr; 06-06-2019 at 05:48 PM.

  8. #888
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    Oct 2012
    Posts
    1,636

    Default

    6/7 BW 303

    TSFOSB Wk23 D4

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 13, 3, 3 minute splits

    Leg Press:
    315x10
    405x10
    495x10
    Last edited by Str8shutr; 06-08-2019 at 09:28 AM.

  9. #889
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    Oct 2012
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    6/10 BW: 301

    TSFOSB Wk24 D1

    BP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    305x3x3 - minute splits
    275x5x2 - minute splits

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

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

    DBCurlz (per arm):
    25x10x2
    30x10x2

  10. #890
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    Oct 2012
    Posts
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    starting strength coach development program
    6/13 BW 303

    Baby Time Maintenance

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1 - 12 minute split
    365x3 - 3 minute split
    315x5x2 - 4, 4 minute splits

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x1
    315x1
    335x1 - 23 minute split
    305x3 - 4 minute split
    285x5x2 - 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    455x3 - 10 minute split

    Going back to a three day full body routine for now. Need the flexibility to keep progress. Between baby and losing weight, 4 day split just isn’t working.
    Last edited by Str8shutr; 06-13-2019 at 05:13 PM.

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