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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1051
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    8/7 BW: 309

    Going to the Darkside

    At the Gym

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    410x8 - 10 minute split
    360x12 - 3 minute split

    Leg Extension (superset w/):
    40x5
    50x5
    70x10x3

    Incline Bench:
    45x10x2
    95x5x2
    135x3
    185x3
    225x8 - 18 minute split
    195x11 - 6 minute split

    Lat Pulldowns:
    90x5
    160x5
    200x3
    250x8 - 7 minute split
    190x12 - 5 minute split

    Triceps Pressdowns:
    40x8
    55x4
    65x12 - 5 minute split
    65x15 - 2 minute split

    Dual Axis Row:
    55x6
    130x4
    175x12 - 4 minute split
    145x15 - 3 minute split

    DB Side Delt Raises:
    10x8
    20x12 - 3 minute split
    15x20 - 2 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    385x14, 8, 6 - 6, .5, .5 minute splits
    Last edited by Str8shutr; 08-07-2020 at 06:52 AM.

  2. #1052
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/10 BW: 311

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    160x5
    210x3
    270x5x2 - 10, 3 minute splits

    Leg Extensions (superset W/):
    40x8
    70x10x2
    70x13

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    310x6 - 21 minute split
    275x9 - 6 minute split

    BBRows:
    135x5
    225x2
    275x8 - 11 minute split
    225x12 - 2 minute split

    Seated DB Shoulder Press:
    25sx6
    55sx12 - 6 minute split
    45sx16 - 3 minute split

    Pulldowns:
    70x6
    160x14 - 5 minute split
    120x18 -2 minute split

    LTE w/ EZGrip:
    75x12 - 5 minute split
    55x15 - 3 minute split

    Standing DB Curl:
    15sx5
    30sx13 - 4 minute split
    25sx16 - 2 minute split
    Last edited by Str8shutr; 08-10-2020 at 03:35 PM.

  3. #1053
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/12 BW: 305

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    355x1
    395x6 - 16 minute split
    335x9 - 7 minute split

    SLDL:
    135x3
    225x2
    315x6 - 11 minute split
    275x9 - 4 minute split

    Hack SQ:
    Sledx5
    110x15

    Lying Leg Curls:
    72.5x12 - 11 minute split
    57.5x15 - 2 minute split

    Standing Calf Raise:
    120x12, 7, 5 - 5, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x11 - 6 minute split
    195x9 - 3 minute split
    Last edited by Str8shutr; 08-12-2020 at 11:09 PM.

  4. #1054
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/14 BW: 306

    Going to the Darkside

    At the Gym

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    430x8 - 11 minute split
    380x11 - 3 minute split

    Leg Extension (superset w/):
    40x8
    75x10x3

    Incline Bench:
    45x10x2
    95x5x2
    135x3
    185x2
    235x8 - 11 minute split
    205x10 - 4 minute split

    Lat Pulldowns:
    90x5
    160x5
    205x3
    255x8 - 10 minute split
    195x15 - 4 minute split

    Triceps Pressdowns:
    70x10x3 - 5, 1, 2 minute splits

    Dual Axis Row:
    55x6
    130x4
    180x12 - 4 minute split
    155x15 - 2 minute split

    DB Side Delt Raises:
    15x6
    25x12 - 3 minute split
    15x18 - 2 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    395x15, 7, 6 - 7, .5, .5 minute splits
    Last edited by Str8shutr; 08-14-2020 at 06:12 AM.

  5. #1055
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/17 BW: 309

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    160x5
    210x3
    275x5x2 - 11, 3 minute splits

    Leg Extensions (superset W/):
    40x8
    75x10x2
    75x14

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x6 - 27 minute split
    280x8 - 7 minute split

    BBRows:
    135x5
    225x2
    280x8 - 5 minute split
    230x12 - 3 minute split

    Seated DB Shoulder Press:
    30sx6
    60sx10 - 5 minute split
    50sx12 - 2 minute split

    Pulldowns:
    70x6
    180x13 - 3 minute split
    140x15 - 1 minute split

    LTE w/ EZGrip:
    85x10 - 4 minute split
    65x12 - 2 minute split
    Last edited by Str8shutr; 08-17-2020 at 03:39 AM.

  6. #1056
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/19 BW: 310

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x5 - 22 minute split
    335x8 - 8 minute split

    SLDL:
    135x3
    225x2
    335x6 - 11 minute split
    295x9 - 4 minute split

    Hack SQ:
    Sledx5
    130x15

    Lying Leg Curls:
    80x12 - 8 minute split
    65x15 - 3 minute split

    Standing Calf Raise:
    130x13, 8, 5 - 10, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x12 - 7 minute split
    Last edited by Str8shutr; 08-19-2020 at 03:41 AM.

  7. #1057
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/21 BW: 309

    Going to the Darkside

    At the Gym

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x8 - 11 minute split
    410x11 - 3 minute split

    Leg Extension (superset w/):
    75x12x2
    75x15

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    245x8 - 14 minute split
    205x10 - 6 minute split

    V Grip Lat Pulldowns:
    90x5
    160x5
    220x3
    265x3
    100x6
    160x4
    205x9 -12 minute split
    175x15 - 3 minute split

    Triceps Pressdowns:
    75x10x3 - 3, 1, 1 minute splits

    Dual Axis Row:
    55x6
    150x4
    190x12 - 6 minute split
    160x15 - 2 minute split

    DB Side Delt Raises:
    15x6
    30x10 - 3 minute split
    20x15 - 3 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    405x14, 8, 5 - 5, .5, .5 minute splits

  8. #1058
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/24 BW: 311

    Going to the Darkside

    At the Gym:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    280x5x2 - 13, 3 minute splits

    Leg Extensions (superset W/):
    75x12x2
    75x15

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x6 - 21 minute split
    280x9 - 7 minute split

    BBRows:
    135x5
    225x2
    285x8 - 9 minute split
    235x12 - 4 minute split

    Seated DB Shoulder Press:
    30sx6
    60sx12 - 7 minute split
    50sx16 - 4 minute split

    Pulldown Machine:
    70x6
    100x4
    145x2
    190x12 - 6 minute split
    145x16 - 3 minute split

    LTE w/ EZGrip:
    95x12 - 5 minute split
    65x20 - 3 minute split

    Standing DB Curl:
    20sx6
    35sx15 - 3 minute split
    30sx15 - 3 minute split
    Last edited by Str8shutr; 08-24-2020 at 11:52 AM.

  9. #1059
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/26 BW: 310

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x7 - 16 minute split
    315x10 - 7 minute split

    SLDL:
    135x3
    225x2
    315x1
    345x6 - 15 minute split
    305x9 - 5 minute split

    Hack SQ:
    Sledx5
    150x15

    Lying Leg Curls:
    87.5x12 - 12 minute split
    72.5x15 - 2 minute split

    Standing Calf Raise:
    140x14, 7, 5 - 5, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    255x8 - 8 minute split
    225x10 - 3 minute split
    Last edited by Str8shutr; 08-26-2020 at 04:56 PM.

  10. #1060
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    8/28 BW: 310

    Going to the Darkside

    At Work:

    Leg Press:
    BWx5
    Sledx5
    90x5
    180x5
    270x3
    360x2
    450x1
    540x8 - 12 minute split
    450x12 - 3 minute split

    Leg Extension (superset w/ leg press):
    80x12x2
    80x15

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    250x5 - 12 minute split
    210x8 - 3 minute split

    Lat Pulldowns:
    70x5
    140x3
    200x2
    240x8 - 4 minute split
    180x14 - 2 minute split

    Triceps Pressdowns:
    55x5
    90x10 - 2 minute split
    75x12 - 2 minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    100x5
    160x14 - 3 minute split
    120x18 - 2 minute split

    DB Side Delt Raises:
    10x8
    25x12 - 3 minute split
    20x12 - 1 minute split

    BB Shrugs (DC rest pause set):
    135x3
    225x2
    315x1
    405x15, 9, 5 - 4, .5, .5 minute splits
    Last edited by Str8shutr; 08-28-2020 at 03:33 PM.

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