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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1501
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    3/16 BW: 293

    At work:

    Hammer Super Incline Press:
    Barx12x2
    50x10x2
    90x6
    140x3
    180x2
    210x9-12 (12)
    180x12-15 (12)

    Narrow semi Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    240x6-9 (8)
    180x9-12 (14)

    Single arm triceps press downs:
    25x5x4
    35x5x4
    42.5x5x4

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    220x9-12 (10)
    180x12-15 (13)

    DB Side Delt Raises:
    25X10-15 (10)
    20X15-20 (14)

    BB Shrugs (DC double rest pause set):
    225x3
    425x13, 7, 5
    Last edited by Str8shutr; 03-16-2024 at 04:17 PM.

  2. #1502
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    3/22 BW: 294

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (6) - 19 minute split
    205x9-12 (8) - 6 minute split

    Chest supported T Bar Row:
    90x5
    135x9-12 (10) - 6 minute split
    110x12-15 (15) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    165x6-9 (5) - 18 minute split
    135x9-12 (8) - 5 minute split

    Wide grip overhand pulldowns:
    85x8
    160x4
    220x9-12 (11) - 4 minute split
    180x12-15 (12) - 3 minute split

    Overhead triceps extension w/ EZcurl bar:
    105x9-12 (9) - 4 minute split
    95x12-15 (10) - 3 minute split

    Machine Curlz:
    50x21

    Take some weight off CGBP. Failed 7th rep.
    Last edited by Str8shutr; 03-22-2024 at 03:29 AM.

  3. #1503
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    3/24 BW: 294

    At work:

    Leg Press:
    Sledx10x3
    90x8x2
    180x5
    270x3
    360x2
    450x1
    450x8x5- 26, 2, 2, 2, 2 minute split
    450x12 - 2 minute split

    Reverse Hypers:
    90x6
    180x3
    270x8, 10, 15, 20
    Last edited by Str8shutr; 03-24-2024 at 03:52 AM.

  4. #1504
    Join Date
    Oct 2012
    Posts
    2,109

    Default

    starting strength coach development program
    3/26 BW: 294

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (3, 3, 3, 3, 3, 3) - 20, 3, 3, 3, 4, 3 minute splits
    250x6-9 (7) - 5 minute split

    BBRow:
    135x3
    225x1
    285x6-9 (8) - 7 minute split
    235x9-12 (1) - 3 minute split

    Seated DB Shoulder Press:
    70x11 - 5 minute split
    60x11 - 4 minute split

    Pullovers
    100x8
    180x4
    240x8
    180x10

    Tricep Pushdowns:
    80x16
    72.5x12
    Last edited by Str8shutr; 03-26-2024 at 09:01 AM.

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