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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #951
    Join Date
    Oct 2012
    Posts
    2,110

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    10/24 BW: 291

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x5x2 - 12, 3, minute splits
    275x5 - 3 minute split (3 sec pause at bottom)

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    190x5 - 18 minute split
    190x4x4 - 6, 4, 4 minute splits
    190x3 - 5 minute split

    Chinz:
    4, 4, 4, 4, 4, 4, 3, 3 EMOM
    Last edited by Str8shutr; 10-24-2019 at 11:30 AM.

  2. #952
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/26 BW: 292

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    430x1x2 - 17, 2 minute splits
    385x3x2 - 3, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    295x5x5 - 18, 4, 6, 5, 6 minute splits

    Cable Curlz:
    25x12
    50x12
    42.5x12
    35x12
    Last edited by Str8shutr; 10-26-2019 at 03:44 PM.

  3. #953
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/29 BW: 291

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x5x4 - 16, 4, 5, 6 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    300x1
    330x3x3 - 24, 6, 6 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    485x3 - 16 minute split

    DL rep PR! Fairly sure this is a rep PR. 495x3 next week will definitely be a rep PR.
    Last edited by Str8shutr; 10-29-2019 at 11:40 PM.

  4. #954
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/31 BW: 289

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x5x2 - 16, 4 minute splits (3 sec pause at bottom)

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x1
    215x1
    225x1 - 33 minute split
    185x4x4 - 5, 6, 7, 9 minute splits

    Chinz:
    4, 4, 4, 4, 4, 4, 4, 4 EMOM
    Last edited by Str8shutr; 10-31-2019 at 09:38 AM.

  5. #955
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    11/2 BW: 291

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    435x1x2 - 26, 3 minute splits
    385x3x2 - 5, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    300x5x3 - 18, 4, 5 minute splits
    300x4 - 5 minute split
    300x5 - 6 minute split
    Last edited by Str8shutr; 11-02-2019 at 06:56 AM.

  6. #956
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    11/05 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x5x4 - 13, 3, 4, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    300x1
    335x2x5 - 22, 2, 3, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    495xF, 1, F - 16, .5, 2 minute splits

    Was disappoint with DL. Haven’t gotten a whole lot of sleep this week...???
    Last edited by Str8shutr; 11-05-2019 at 04:49 AM.

  7. #957
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    11/7 BW: 290

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    295x5 - 16 minute split (3 sec pause at bottom)
    275x5 - 5 minute split (3 sec pause at bottom)

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x1
    215x1
    225x1 - 29 minute split
    190x4x5 - 8, 4, 6, 7, 7 minute splits

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

    Those pause SQs are murder.

    Took two minutes rest for last two sets of chinz.
    Last edited by Str8shutr; 11-07-2019 at 09:56 PM.

  8. #958
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    11/9 BW: 292

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1
    440x1x2 - 23, 4 minute splits
    385x3x2 - 5, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    300x5x5 - 22, 5, 5, 7, 8 minute splits
    Last edited by Str8shutr; 11-09-2019 at 11:06 AM.

  9. #959
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    11/12 BW: 291

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x5x4 - 13, 3, 5, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    265x1
    300x1
    335x3x3 - 24, 4, 6 minute splits

    No time to DL.
    Last edited by Str8shutr; 11-12-2019 at 04:43 PM.

  10. #960
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    11/14 BW: 285

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    300x5 - 9 minute split (3 sec pause at bottom)

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    185x1
    205x1
    225x1 - 15 minute split

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

    Pressed for time.
    Last edited by Str8shutr; 11-14-2019 at 05:28 PM.

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