Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 99

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #981
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    Oct 2012
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    1/13 BW: 293

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    435x1
    475x1x2 - 23, 5 minute splits
    435x1 - 7 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    310x5x2 - 24, 4 minute splits
    310x4 - 5 minute split
    310x5x2 - 7, 7 minute splits

    Cable Curlz:
    A lot

    Called SQs after 435x1, something felt off.
    Last edited by Str8shutr; 01-13-2020 at 10:02 AM.

  2. #982
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    Oct 2012
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    1/15 BW: 292

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x2 - 9, 2 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x4x5 - 16, 5, 5, 7, 7 minute splits

    Chinz:
    2, 4, 6, 6, 4 EMOM
    Last edited by Str8shutr; 01-15-2020 at 04:37 PM.

  3. #983
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    Oct 2012
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    1/10 BW: 293

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    425x3x5 - 20, 5, 6, 7, 8 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1 - 20 minute split (w/ pause)
    345x1 - 4 minute split (w/ pause)
    365x1 - 7 minute split
    335x3 - 6 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    495x2 - 9 minute split
    Last edited by Str8shutr; 01-18-2020 at 05:08 PM.

  4. #984
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    Oct 2012
    Posts
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    1/21 BW: 294

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x3x2 - 11, 2 minute splits

    OHP:
    45x5x2
    75x5
    95x3
    115x2
    135x1
    165x1
    195x1
    215x1
    235xF,1 - 20, 2 minute splits
    215x1 - 6 minute split
    205x3 - 5 minute split

    Chinz:
    2, 4, 6, 6, 5, 5 EMOM
    Last edited by Str8shutr; 01-21-2020 at 04:37 AM.

  5. #985
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    Oct 2012
    Posts
    1,639

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    1/24 BW: 297

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    355x1
    395x1
    445x1
    485x1 - 25 minute split
    445x3 - 7 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    310x5x5 - 20, 4, 5, 6, 7 minute splits

    Cable Curlz:
    35x12
    57.5x25
    Last edited by Str8shutr; 01-24-2020 at 07:26 AM.

  6. #986
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    Oct 2012
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    1/27 BW: 297

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1
    445x3x2 - 28, 7 minute splits
    425x3x2 - 9, 9 minute splits
    405x3 - 9 minute split

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1 - 29 minute split (w/ pause)
    345x1 - 6 minute split (w/ pause)
    365x1 - 7 minute split (w/ tiny pause)
    335x3 - 7 minute split
    315x3 - 7 minute split

    DL:
    135x3
    225x2
    315x1
    405x1
    495xF, F, F - 20, 4, 6 minute splits
    455x2 - 6 minute split

    WO lasted forever today. Got to DLs about 2 and a half hours into it. Too long. 495 was not happening.
    Last edited by Str8shutr; 01-28-2020 at 10:52 AM.

  7. #987
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    Oct 2012
    Posts
    1,639

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    1/31 BW: 301

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1
    455x2x4 - 20, 4, 5, 7 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    315x1
    330x3x4 - 23, 3, 4, 6 minute splits

    Cable Curlz:
    35x15
    65x20

  8. #988
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    Oct 2012
    Posts
    1,639

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    2/3 BW: 301

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1
    405x1 - 17 minute split
    365x3x3 - 3, 4, 4 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x3x4 - 30, 3, 3, 3 minute splits

    Cable Curlz:
    25x8
    50x10
    65x10
    Last edited by Str8shutr; 02-03-2020 at 04:35 PM.

  9. #989
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    Oct 2012
    Posts
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    2/6 BW: 303

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    365x1 - 15 minute split
    315x3x3 - 3, 2, 3 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x1
    300x1
    330x1 - 30 minute split
    250x3x4 - 5, 3, 3, 4 minute splits

    Cable Curlz:
    25x16
    40x20
    60x12
    Last edited by Str8shutr; 02-06-2020 at 10:55 AM.

  10. #990
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    Oct 2012
    Posts
    1,639

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    starting strength coach development program
    Rough outline for 2/22:

    SQ:
    215 (474)
    225 (496)
    235 (518)

    B:
    155 (341)
    165 (363)
    175 (385)

    DL:
    215 (474)
    230 (507)
    240 (529)

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