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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1161
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    7/2 BW: 309

    At work:

    SBBS:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    300x1
    330x5x2 - 17, 4 minute splits

    Leg Extensions (superset W/):
    120x10x2
    105x10 (w/ pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    320x3x3 - 33, 6, 5 minute splits
    Last edited by Str8shutr; 07-03-2021 at 04:54 AM.

  2. #1162
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    7/6 BW: 305

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x1
    455x1 - 27 minute split
    365x3x2 - 6, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    365x1x2 - 25, 3 minute splits
    315x3 - 4 minute split
    Last edited by Str8shutr; 07-06-2021 at 03:58 AM.

  3. #1163
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/11 BW: 295

    At Pivotal:

    LBBS:
    BWx5
    45x5
    95x5
    135x3
    185x2
    225x5x3 - 16, 5, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x5x3 - 21, 3, 3 minute splits

    DL:
    135x3
    225x2
    315x5 - 13 minute split
    Last edited by Str8shutr; 08-11-2021 at 06:19 AM.

  4. #1164
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/14 BW: 295

    At Work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    255x5x3 - 12, 4, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x2
    215x5x3 - 18, 4, 3 minute splits

    Lat Pulldowns:
    70x5
    120x3
    180x10
    140x13


    Curlz:
    20x5
    30x8

    +20 next time.
    Last edited by Str8shutr; 08-14-2021 at 03:22 PM.

  5. #1165
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/17 BW: 295

    At Pivotal:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x5x3 - 15, 5, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x1
    215x1
    235x5x3 - 40, 3, 4 minute splits

    DL:
    135x3
    225x2
    315x1
    365x5 - 14 minute split
    Last edited by Str8shutr; 08-23-2021 at 04:27 AM.

  6. #1166
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/20 BW: 304

    At work:

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

    Leg Extensions (superset W/):
    95x10x2
    80x10 (w/ pause)

    OHP:
    45x5x2
    75x5
    955x3
    115x2
    135x5x3 - 23, 4, 5 minute splits

    Curlz:
    20x6
    35x10
    25x14
    Last edited by Str8shutr; 08-20-2021 at 03:24 AM.

  7. #1167
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/23 BW: 305

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    295x5x3 - 16, 4, 5 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x1
    225x5
    245x5x3 - 22, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    385x5 - 17 minute split
    Last edited by Str8shutr; 08-23-2021 at 04:26 AM.

  8. #1168
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/27 BW: 305

    At Pivotal:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    275x1
    315x5x3 - 16, 5, 7 minute splits

    B:
    45x10
    95x5x2
    135x3
    185x1
    225x5
    255x5x3 - 23, 4, 5 minute splits

    Chinz:
    2, 2, 3, 2, 2, 2, 2
    Last edited by Str8shutr; 08-27-2021 at 06:18 AM.

  9. #1169
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    8/28 BW: 305

    At work:

    Airdyne
    5 rounds 30w:45r
    Avg 70rpm

    Farmers Walk:
    25sx25y
    35sx25y
    45sx25yx3

  10. #1170
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    8/31 BW: 305

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    335x5x3 - 20, 5, 6 minute splits

    OHP:
    45x5x2
    75x5
    955x3
    115x2
    135x1
    155x5 - 17 minute split
    145x5 - 5 minute split
    140x5 - 5 minute split

    DL:
    135x3
    225x2
    315x1
    405x5 - 13 minute split
    Last edited by Str8shutr; 08-30-2021 at 03:25 PM.

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