Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

Obvs that WO listed above didn't happen, try again tomorrow...

3/28 BW: 271

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
395x3 - 4 minute split
365x3x4 - 7, 5, 6, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
300x1x3 - 27, 2.5, 6 minute splits w/ wrist wraps
262.5x4x4 - 6, 6, 6, 6 minute splits

Curlz:
Dowelx5
45x3
90x8x3 - 6, 2, 3 minute splits

Lifetime SQ 3RM PR! Videoed these, buried. Could halt an inch higher and still get three whites.

Lifetime B PR! I'm coming for you ThREePlaTEs!!!

Loving this progress! I'm going to have to look for another doctor. I went and got test tests run again, and it came back at 425ng/dl. So my doc is like wow 100 point increase in two years that's great. And I'm like holy shit only one hundred points that's pretty fucking low. He's like don't worry keep up what you're doing. And I'm thinking fuck this shit, Fuck you, fuck your office and fuck anyone in it. (OK so that was some extreme hyperbole; he's actually a very good doc, and I will use him for everything else, but seriously, I'm done trying to work with him on this issue.) So, time to go find a doctor that will help me achieve what I want.

[Str8shutr]

3/30 BW: 274

SQ:
BWx5
45x5
135x5
185x3
225x5x2 - 1, 1.5 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x5x3 - 14, 3, 5 minute splits

DL:
135x3
225x2
315x1
365x1 - 10 minute split
315x5x3 - 3, 4, 4.5 minute splits

Thinking I'll change up DL program a little. Trying more volume. See if I can get this moving upwards.

[Str8shutr]

4/2 BW: 272

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 2, 4, 5 minute splits

CGBP:
45x10
95x5x2
135x3
185x1
215x8 - 13 minute split
215x7 - 3 minute split
215x6 - 5 minute split

Chinz:
BWx1
BWx3x4 - 5, 1.5, 1.5, 1.5 minute splits

Dialing this WO back a bit because of soreness from DL volume. Also left shoulder has got something going on. Pain at the front of the shoulder.

Decided to go for full weight on CGBP because back felt ok, but then fatigue reared its head. Did what I could.

So I saw some decent lifting at the company gym. This one kid comes in and does Olympic stuff, today he worked up to a 315x1 FS, then was doing singles with 255 of something I will call a hang-clean-to-push-press-into-a-split-snatch (I'm sure it has a name but ???) which he then dropped from overhead to the floor. What impressed me was that he would catch it on the bounce, and then set it on the safeties in the quarter squat rack.

[Str8shutr]

4/5 BW: 273

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
400x3 - 4 minute split
365x3x4 - 4, 4, 4, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x2x2 - 23, 3 minute splits w/ wrist wraps
255x5x4 - 47, 8, 10, 8 minute splits

Curlz:
Dowelx5
45x3
90x8x3 - 8, 1.5, 2 minute splits

Those heavy B singles were beating my ass. Back it up a little.

[Str8shutr]

4/7 BW: 274

SQ:
BWx5
45x5
135x5
185x3
225x1
275x5x2 -1, 2 minute splits

OHP:
45x5x2
75x5
95x3
115x2
130x1
145x1
160x5x3 - 18, 3, 5 minute splits

DL:
135x3
225x2
315x1
415x3 - 15 minute split
375x3 - 4 minute split

Wahoo! Just glad to get this one done. Got a big 4 hrs of sleep this morning. Night shift = GaINzZz killer.

[Str8shutr]

dbl pst

[Str8shutr]

4/10 BW: 272

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 1, 2, 7 minute splits

CGBP:
45x10
95x5x2
135x3
185x1
215x8x2 - 17, 3 minute splits
215x7 - 3 minute split

Chinz:
BWx1
BWx3x5 - 6, 1.5, 1.5, 1.5, 1.5 minute splits

[Str8shutr]

4/12 BW: 271

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x1
345x1
375x3x5 - 3, 3, 4, 5, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
255x5x3 - 27, 4.5, 6 minute splits
255x4.5 - 6 minute split
245x5 - 6 minute split

Curlz:
Dowelx5
45x3
75x8x3 - 12, 1, 1 minute splits

Damn that fourth B set was brutal. Wrestled with that last rep for about 20 seconds. Form was completely FUBAR. Had butt up, then twisted to left side, then had right leg completely up in the air...FUBAR. Repeat weight.

Bro Alert: focused on mind-muscle connection and short rest periods for Curlz. Holy pumpz, Fatman!

Should have taken another days' rest prior to this WO, but have family stuff tomorrow. Was feeling pretty beat up.

[Str8shutr]

4/15 BW: 271

SQ:
BWx5
45x5
135x5
185x3
225x8x2 - 1, 2 minute splits

OHP:
45x5x2
75x5
95x3
115x2
130x1
145x1
160x5x3 - 16, 3, 5 minute splits

DL:
135x3
225x2
315x1
365x1
325x5x3 - 11, 3, 4 minute splits

[Str8shutr]

Yeah, that one didn't happen. Will get it tomorrow. Lack of recovery/sleep as I only got 3hrs on Saturday night, then 5 hrs Sunday night. Combine that with all the OT and physicality of my current job...can't wait to get back to a regular schedule.