Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 98

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #971
    Join Date
    Oct 2012
    Posts
    1,636

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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    12/13 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1
    450x1 - 16 minute split
    405x3x2 - 4, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    305x5x5 - 23, 5, 5, 5, 6 minute splits

    Cable Curlz:
    42.5x30

    Got to gym late today. Had to cut out a couple of sets.
    Last edited by Str8shutr; 12-14-2019 at 12:33 AM.

  2. #972
    Join Date
    Oct 2012
    Posts
    1,636

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    12/16 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    385x4x4 - 14, 5, 6, 7 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    345x3x2 - 31, 10 minute splits
    345x2 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    445x4 - 14 minute split
    405x4 - 4 minute split

    B rep PR!
    Last edited by Str8shutr; 12-16-2019 at 09:18 PM.

  3. #973
    Join Date
    Oct 2012
    Posts
    1,636

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    12/18 BW: 289

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x3x2 - 10, 3 minute splits (3 sec pause at bottom)

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x4x2 - 17, 6 minute splits
    195x3 - 6 minute split
    185x3 - 6 minute split

    Chinz:
    4, 4, 4, 4, 4, 4. 4, 4, 4, 4 EMOM

    Gave up on OHP after I could only get 3 at 185.

    Holy hell my ass is fried. Working six day rotations, plus I left here yesterday at 615a, and here I am in the gym at 4a. So seven days this rotation...very glad we have a gym up here...otherwise this would never work.
    Last edited by Str8shutr; 12-18-2019 at 11:57 AM.

  4. #974
    Join Date
    Oct 2012
    Posts
    1,636

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    12/20 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    425x1
    455x1x2 - 32, 3 minute splits
    425x2x2 - 3, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    305x5x5 - 20, 4, 4, 5, 5 minute splits

    Cable Curlz:
    50x30
    Last edited by Str8shutr; 12-21-2019 at 04:45 AM.

  5. #975
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    12/24 BW: 291

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x3x5 - 26, 4, 5, 7, 8 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    345x2 - 35 minute split
    350x2x3 - 5, 6, 7 minute splits
    350x1 - 8 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    465x2 - 18 minute split
    Last edited by Str8shutr; 12-24-2019 at 07:53 AM.

  6. #976
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    12/29 BW: 284

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x5x4 - 13, 5, 5, 6 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    350x2x5 - 22, 3, 4, 4, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    445x5 - 14 minute split
    Last edited by Str8shutr; 12-30-2019 at 06:36 PM.

  7. #977
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    1/1 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x2x3 - 11, 2, 4 minute splits (3 sec pause at bottom)

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x3x4 - 17, 3, 3, 4 minute splits
    195x2 - 5 minute split

    Chinz:
    2, 4, 6, 8, 4, 4 EMOM
    Last edited by Str8shutr; 01-01-2020 at 06:33 AM.

  8. #978
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    1/5 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    425x1
    465x1x2 - 26, 5 minute splits
    425x3x2 - 6, 6 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    305x5x5 - 24, 4, 4, 4, 5 minute splits

    Cable Curlz:
    57.5x25
    Last edited by Str8shutr; 01-05-2020 at 04:41 AM.

  9. #979
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    1/8 BW: 292

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x2 - 13 minute split (3 sec pause at bottom)
    315x5 - 3 minute split

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x4x4 - 15, 6, 6, 7 minute splits

    Chinz:
    2, 4, 8, 6, 5, 5 EMOM
    Last edited by Str8shutr; 01-08-2020 at 04:31 AM.

  10. #980
    Join Date
    Oct 2012
    Posts
    1,636

    Default

    starting strength coach development program
    1/10 BW: 293

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x4x4 - 18, 6, 8, 9 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1 - 29 minute split (w/ pause)
    335x1 - 4 minute split (w/ pause)
    355x1 - 4 minute split (w/ pause)
    350x2x2 - 8, 8 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    475x3 - 14 minute split

    Got the pause at 355, but my butt came off the bench a little.
    Last edited by Str8shutr; 01-13-2020 at 10:03 AM.

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