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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #81
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    Oct 2012
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    • starting strength seminar april 2024
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    (Pre-Post)

    12/12 BW: 296 Week 3: SwOLEzZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x5@9 - 4 minute split

    DL: - no belt
    135x3
    225x2
    315x1
    365x5@8 - 14 minute split 3 DOH, 2 hook; wearing Do-wins

    BBRow:
    135x3
    185x10x3 - 7 1/2, 1 1/2, 1 1/2 minute splits

    Curlz:
    Dowelx5
    65x10x2 - 6, 1 1/2 minute splits
    65x8 - 1 1/2 minute split

    Still got the hacking cough. Still not sleeping well.

    Last 2 reps on BBRow were ugly. Repeat weight.

    Repeat Curlz weight.

    Oh My Gawd...when I walked back to the house I had the biggest swollest PuMpzZz I have evar felt. It was like my biceps and shoulders were going to jump out and walk into the house before I got there. I liked it! I think I will really enjoy this routine.
    Last edited by Str8shutr; 12-12-2014 at 05:26 PM.

  2. #82
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    Next week's Goals:

    Get some good sleep!

    OHP: 140x5x5, 180x1x5
    DL: 370x5 - no belt
    BP: 180x8x3, 240x5
    SQ: 310x5x5, 350x5
    LTE: bar+45x10x3
    RDL: Start them!
    Chinz: 4x5
    CGBP: 185x8x3
    BBRow: 185x10x3 - complete all with good form!
    Curlz: 65x10x3

  3. #83
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    (Pre-post)

    12/15 BW: 300 Week 4 SwOLEzZz TM

    P:
    45x10
    75x5
    95x3
    115x2
    140x5x5 - 3, 3, 3, 3, 3 minute splits

    B:
    45x5
    95x3
    135x2
    185x8x3 - 11, 1 1/2, 1 1/2 minute splits

    LTE
    Bar+45x10x3 - 6, 1 1/2, 1 1/2 minute splits

    OHP: +5
    B: +5
    LTE:+5x8x3

    Wasn't feeling too hot at the start of WO, but went in there and crushed it. OHP in particular felt good.
    Last edited by Str8shutr; 12-15-2014 at 11:13 AM.

  4. #84
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    (Pre-Post)

    12/16 BW: 300 Week 4: SwOLEzZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    310x5x5 - 3, 4, 4, 5, 7 minute splits

    RDL:
    45x5
    135x3
    225x4 - 9 minute split

    Chinz:
    4, 4, 4, 3 1/2, 3 - 6, 3, 3, 1 1/2, 1 1/2 minute splits w/bands

    NOT Starting RDLs at 60% of DL 1RM. Doing four at 225 cut my ass. Will have to do these incrementally.

    Wow. This WO was rough. I have lost a lot of strength on SQs. At least I didn't throw up. Still got mucus draining, throat is sore in the mornings, but seems to slowly get better.
    Last edited by Str8shutr; 12-16-2014 at 02:47 PM.

  5. #85
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    (Pre-Post)

    12/18 BW: 303 Week 4: SwOLEzZz TM

    P:
    45x10
    75x5
    95x3
    115x2
    135x1
    157.5x1
    180x1x5@8, 8, 9, 9, 9.5 - 1 minute splits

    B:
    45x5
    135x3
    185x2
    240x5@8.5 - 10 minute split

    CGBP:
    185x10x2 - 5, 1 1/2 minute splits
    185x5 - 1 1/2 minute split

    Drop CGBP to 185x8x3. Failed CGBP during 6th rep of 3rd set. Took too big of a jump.

    Fahking feel tired as hell today. 6 hrs sleep. No good. First time I've really felt drained since starting this new shift. And that was with 700mg of caffeine.
    Last edited by Str8shutr; 12-18-2014 at 02:52 PM.

  6. #86
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    (Pre-Post)

    12/20 BW: ??? Week 4: SwOLEzZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x4@9.5 - 4 minute split

    DL: - no belt
    135x3
    225x2
    315x1
    370x5@9 - 14 minute split, 3 DOH, 2 hook; wearing Do-Wins

    BBRow:
    135x3
    185x10x3 - 7, 1 1/2, 1 1/2 minute splits

    Curlz:
    Dowelx5
    65x10x3 - 3, 1 1/2, 1 1/2 minute splits

    Still not 100%. Almost threw up after 185x3 on SQs. Lots of snot.

    Last three reps of Curlz were cheats. Loooooot of hip motion there.

    Becoming not a fan of 5s. Think I will continue with 4s, then cycle 3x2, 2x3 and 1x5.
    Last edited by Str8shutr; 12-20-2014 at 03:10 PM.

  7. #87
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    Next week's Goals:

    OHP: 125x8x3, 165x5
    DL: 375x5 - no belt
    BP: 215x5x5, 275x1x5
    SQ: 315x4x6, 355x4
    LTE: bar+50x8x3
    PSnatch: 95x2x6
    Chinz: 4x5
    CGBP: 185x8x3
    BBRow:190x8x3
    Curlz: 65x10x3 w/ good form!
    Last edited by Str8shutr; 12-21-2014 at 01:19 PM.

  8. #88
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    (Pre-post)

    12/22 BW: 302 Week 5 : SwOLEzZz TM

    B:
    45x10
    95x5
    135x3
    165x2
    195x1
    225x5x5 - 3, 3, 3, 3, 3 minute splits*

    P: - 1.0 styleish
    45x5
    95x2
    125x8x2 - 8, 1 1/2 minute splits
    125x7 - 1 1/2 minute split

    LTE:
    Bar+50x8x3 - 5, 1 1/2, 1 1/2 minute splits

    *depending on how I feel in the morning, this may get bumped to 225x5x5.

    Decided to go with 225.

    Repeat OHP weight.

    Increase LTE weight - I don't even feel these. Thinking about going to 60x8x3 next WO.

    Took 600mg caffeine plus 2.5mg yohimbine hcl prior to WO.
    Last edited by Str8shutr; 12-22-2014 at 01:18 PM.

  9. #89
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    (Pre-Post)

    12/23 BW: 301 Week 5: SwOLEzZz TM

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    270x1
    315x4x6 - 3, 3, 4, 4, 5, 6 minute splits

    PSnatch:
    45x2
    95x2x6 - 10 1/2, 1, 1, 1, 1, 1 minute split

    Chinz:
    0 - minute splits w/bands

    600mg caffeine, 5mg yohimbine hcl prior to WO.

    Snatches were fun today. I finally figured out my start position. Feet should be angled out 3-5 degrees. Really helps with jump. Had to much angle on them before. Funny that the Crossfit gMes this weekend helped me figure that out. This dude from Canada was soon 280 pigeon-toed.

    No chinz today. Raining like a mofo out there, and chilly too. Don't want to risk it, as I seem to be getting over this cold.
    Last edited by Str8shutr; 12-23-2014 at 01:06 PM.

  10. #90
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    starting strength coach development program
    (Pre-Post)

    12/26 BW: ??? Week 5: SwOLEzZz TM

    B:
    45x10
    95x5
    135x3
    175x2
    210x1
    240x1
    275x1x5@8.5 - 4, 1, 2, 1, 1 minute splits

    Threw up after this. Stomach was off when I woke up. Too much rich food yesterday?

    OHP:
    45x5
    95x3
    135x1
    165x5@8 - 12 minute split

    CGBP:
    185x8x2 - 7, 1 1/2 minute splits
    185x7+1 - 1 1/2 minute split

    After 7th rep of CGBP racked it, waited ten seconds and pressed last rep. Wasn't sure l would get it without a little rest.

    Did this WO at ESAC in Mt. P. So so gym. Shitty power rack, barbell slick as hell, but they do have a deadlift area and provide chalk (if you ask for it).
    Last edited by Str8shutr; 12-26-2014 at 01:39 PM.

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