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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #661
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    Oct 2012
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    • starting strength seminar april 2024
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    3/7 BW: 305

    GGW Week10 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    350x4x2 - 21, 4 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    160x1
    185x4x4 - 21, 3, 3, 4 minute splits

    BBRows:
    135x5
    225x2
    250x8x4 - 7, 2, 2, 2 minute splits
    Last edited by Str8shutr; 03-07-2018 at 04:56 PM.

  2. #662
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    Oct 2012
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    3/9 BW: 301 post WO

    GGW: Week 10 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x4x3 - 18, 4, 5 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x4x4 - 23, 7, 6, 7 minute splits

    DL:
    135x3
    225x2
    315x1
    415x4 - 16 minute split
    Last edited by Str8shutr; 03-09-2018 at 04:16 PM.

  3. #663
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    Oct 2012
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    3/12 BW: 301

    GGW: Week 11 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    435x1
    475x2x4 - 28, 6, 6, 9 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    295x2x3 - 21, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    385x1
    445x2x3 - 14, 4, 4 minute split

    SQ rep PR!
    Last edited by Str8shutr; 03-12-2018 at 04:25 PM.

  4. #664
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    Oct 2012
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    3/14 BW: 302

    GGW Week11 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    375x2x2 - 19, 4 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    200x1
    220x2x4- 31, 6, 8, 10 minute splits

    BBRows:
    135x5
    225x2
    265x6x4 - 5, 1.5, 1.5, 1.5 minute splits
    Last edited by Str8shutr; 03-14-2018 at 05:27 AM.

  5. #665
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    Oct 2012
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    3/16 BW: 302

    GGW: Week 11 WO 3

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    390x1
    425x2x3 - 23, 3, 6 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    325x2x4 - 24, 3.5, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    415x1
    495x1.5 - 15 minute split

    Got DL #2 about 4” from lockout and it just peeled my hook grip open like a banana. First time that has happened. Blaming it on my cold and lack of sleep.
    Last edited by Str8shutr; 03-16-2018 at 05:00 AM.

  6. #666
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    Oct 2012
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    3/20 BW: 305

    GGW: Week 12 WO 1

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x3x3 - 20, 5, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x3x3 - 32, 6, 5 minute splits

    Did this WO in the afternoon on a day off with no caffeine other than a few cups (5) in the morning. Working with my wife because she is learning how to lift. Didn’t want to take the caffeine so late in the day because it fucks with my sleep. Everything felt very heavy, even though I got all the reps easily. Also had pretty long rest periods because little man was out there too.
    Last edited by Str8shutr; 03-20-2018 at 03:24 PM.

  7. #667
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    Oct 2012
    Posts
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    3/23 BW: 305

    GGW: Week 12 WO 2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    345x1
    375x3x3 - 17, 3, 3 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x3x3 - 23, 3, 3 minute splits

    BBCurlz:
    45x5
    85x8x3 - 5, 2, 2 minute splits

    Maxes for next week:
    Sq: 510
    B: 355
    Dl: 530
    OHP: 235
    Last edited by Str8shutr; 03-25-2018 at 12:40 AM.

  8. #668
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    Oct 2012
    Posts
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    3/26 BW: 304

    GGW Wk13 WO1

    BP:
    45x10x2
    95x5x2
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1 - 23 minute split

    DL:
    135x3
    225x2
    315x2
    405x1
    465x1
    530xF, F - 20, 3 minute split
    515xF - 3 minute split
    495x1 - 4 minute split

    B PR! B went well. Quick rep, slowed a little towards the top. Use 355 as max for next cycle.

    I had a feeling yesterday that I should of waited another day before maxing. My hamstrings were toasted, I could feel them straining when I was sitting down and getting up. Next time I HAVE to listen to my body. I have no doubt I would have gotten 515, and most likely would have gotten 530 if I had waited. I got them all about three inches off the ground and then hit a wall. Oh well get it next time. Probably should use 505 as my max for next cycle.
    Last edited by Str8shutr; 03-26-2018 at 09:04 AM.

  9. #669
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    Oct 2012
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    3/29 BW: 303

    GGW Week13 WO2

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1
    465x1
    505x1 - 30 minute split

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    200x1
    220x1
    230x1- 33 minute split

    1RM for SQ!

    1RM for OHP!

    Today was a good day.
    Last edited by Str8shutr; 03-29-2018 at 03:50 AM.

  10. #670
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    Oct 2012
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    starting strength coach development program
    4/1 BW: 302

    Accidental Easter Light Week Recovery Gains

    SQ:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x6x3 - 14, 4, 4 minute splits

    BP:
    45x10
    95x5x2
    135x3
    185x2
    225x6x3 - 17, 4, 4 minute splits

    DL:
    135x3
    225x2
    315x6x3 - 15, 3, 3 minute split 2 w/ straps, last w/o

    Tried straps on DL but found that form went to shit right off the floor. Bar was swinging out away from shins, went back to DOH.

    So, I set my alarm for the wrong time this morning. Instead of setting it for normal go to work time, I accidentally set it for go to the gym before work time. I didn’t realize until I had gone downstairs and was making my lunch, so I said f it and went ahead and worked out.

    Happy Easter! May Jesus’ blessings be upon all of us!
    Last edited by Str8shutr; 04-01-2018 at 04:08 AM.

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