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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #641
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    Oct 2012
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    2,110

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    • starting strength seminar april 2024
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    1/19 BW: 296

    GGW: Week 3 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x4x3 - 17, 3.5, 3.5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x4x4 - 12, 2, 2, 2 minute splits

    DL:
    135x3
    225x2
    315x1
    365x1
    415x4 - 20 minute split
    Last edited by Str8shutr; 01-19-2018 at 05:39 PM.

  2. #642
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    1/22 BW:

    GGW: Week 4 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x6x4 - 18, 6, 6, 8 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    240x6x3 - 25, 2, 2 minute splits

    DL:
    135x3
    225x2
    315x1
    340x6x3 - 10, 3, 4 minute splits
    Last edited by Str8shutr; 01-22-2018 at 11:14 AM.

  3. #643
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    Oct 2012
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    1/24 BW:

    GGW Week4 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    325x6x2 - 16, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x6x2 - 22, 4 minute splits
    175x5 - 5 minute split
    175x6 - 8 minute split

    BBRows:
    135x5
    235x8x4 - 6, 2, 3, 3 minute splits

    Trying to rush OHP, gotta get that rest in there.
    Last edited by Str8shutr; 01-24-2018 at 05:00 AM.

  4. #644
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    Oct 2012
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    1/26 BW: 300, at gym in clothes and shoes

    GGW: Week 1 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x6x3 - 15, 4, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    175x2
    205x1
    235x1
    260x6x4 - 18, 4.5, 4.5, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    390x6 - 15 minute splits, 5 DOH, 1 hook
    Last edited by Str8shutr; 01-26-2018 at 06:23 AM.

  5. #645
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    Oct 2012
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    1/29 BW: 303

    GGW: Week 5 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    400x5x4 - 20, 6, 6, 7 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    245x1
    260x5x3 - 30, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5x3 - 15, 3.5, 6 minute splits

    3rd rep of last set of SQs was awful. Got forward on my toes and almost lost it. Was able to shift backwards and save the rep but it was pretty sketchy. Haven’t gotten out of the groove like that in forever. Gotta stay focused.
    Last edited by Str8shutr; 01-29-2018 at 05:18 PM.

  6. #646
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    1/31 BW: 306 on calibrated scale in underwear and socks

    GGW Week5 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x5x2 - 20, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    150x1
    170x1
    185x5x4 - 21, 5, 6, 8 minute splits

    BBRows:
    135x5
    225x1
    255x6x4 - 15, 2, 2, 2 minute splits

    Supaset:
    Cable curls 8x4
    Cable Pulldowns 8x4
    Last edited by Str8shutr; 01-31-2018 at 01:29 PM.

  7. #647
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    Oct 2012
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    2/2 BW: 306

    GGW: Week 5 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x5x3 - 21, 4, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5x4 - 26, 3, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    365x1
    415x5 - 19 minute split, 3 DOH, 2 hook

    Pretty good WO considering I am ill with the sinus infection from hell. Hard to breathe and throat is super sore. Oh well hopefully be over it in a few days.
    Last edited by Str8shutr; 02-03-2018 at 05:06 PM.

  8. #648
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    Oct 2012
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    2/4 BW: ???

    GGW: Week 6 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1
    390x1
    425x4x4 - 20, 6, 6, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x2 caught a cramp in tha belly, left side, racked it
    275x4x3 - 32, 3, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    390x4x3 - 23, 4, 5 minute splits
    Last edited by Str8shutr; 02-04-2018 at 06:51 PM.

  9. #649
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    Oct 2012
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    2/7 BW: 304

    GGW Week6 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x4x2 - 13, 3 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x4x4 - 23, 7, 7, 8 minute splits

    BBRows:
    135x5
    225x2
    285x4x4 - 15, 3, 3, 4 minute splits

    BBCurls:
    45x5
    75x6x4 - 5, 3, 3, 3 minute splits


    Last rep of each set on BBRow was pretty cheatty. Lot of lower back extension.
    Last edited by Str8shutr; 02-07-2018 at 04:13 PM.

  10. #650
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    Oct 2012
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    starting strength coach development program
    2/9 BW: 301

    GGW: Week 6 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    400x4x3 - 17, 4.5, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x4x4 - 21, 4, 4, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    445x4 - 18 minute split

    Last two sets of B done with wrist wraps.
    Last edited by Str8shutr; 02-09-2018 at 06:24 AM.

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