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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1301
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    9/16 BW: 303

    At work:

    SQs:
    BWx5
    45x5
    135x5
    185x3
    225x2
    265x1
    305x1
    345x1
    375x4x4 - 21, 6, 6, 6 minute splits

    B:
    45x10x2
    95x5
    135x3
    185x2
    225x1
    275x1
    315x1
    355x1 - 27 minute split
    335x2 - 4 minute split
    315x3x2 - 5, 6 minute splits
    Last edited by Str8shutr; 09-16-2022 at 03:28 PM.

  2. #1302
    Join Date
    Oct 2012
    Posts
    2,110

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    9/8 BW: 301

    At work:

    SSB:
    BWx5x2
    70x5
    120x5
    160x3
    210x2
    250x1
    300x1
    330x2x2 - 29, 3 minute splits

    OHP:
    Barx5x2
    75x5
    95x3
    115x2
    135x1
    155x1
    175x1
    195x3x2 - 18, 3 minute splits
    Last edited by Str8shutr; 09-19-2022 at 03:27 PM.

  3. #1303
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/2 BW: 298

    At work:

    SQs:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    315x5x3 - 24, 4, 5 minute splits

    B:
    45x10
    95x5
    135x3
    185x2
    225x1
    265x5x3 - 38, 4, 6 minute splits
    Last edited by Str8shutr; 10-02-2022 at 05:12 PM.

  4. #1304
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/5 BW: 295

    At work:

    OHP:
    Barx5x2
    75x5
    95x3
    115x2
    135x1
    165x1
    185x5 - 22 minute split
    195x4 - 5 minute split
    205x3 - 5 minute split
    215x2 - 6 minute split
    225x1x3 - 6, 3, 3 minute splits
    190x4x4 - minute splits

    Seated row:
    40x8
    120x5
    180x2
    220x8
    180x12

    Concentration Curlz on machine:
    40x6 slllooooowwww
    Last edited by Str8shutr; 10-05-2022 at 07:28 PM.

  5. #1305
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/10 BW: 296

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    275x5 - 18 minute split
    295x4 - 5 minute split
    315x3 - 5 minute split
    335x1x3 - 7, 3, 4 minute splits
    275x5 - 6 minute split

  6. #1306
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/12 BW: 298

    At work:

    SQs:
    BWx5
    45x5
    135x5
    225x3
    275x2
    315x5 - 24 minute split
    345x4 - 6 minute split
    375x3 - 6 minute split
    405x2 - 6 minute split
    435x1x3 - 6, 5, 5 minute splits
    Last edited by Str8shutr; 10-12-2022 at 03:26 AM.

  7. #1307
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/16 BW: 305

    At pivotal:

    OHP:
    Barx5x3
    75x5
    95x3
    115x2
    135x1
    165x1
    195x1
    225x1 - 21 minute split
    195x4x3 - 6, 6 minute splits
    185x3 - 3 minute split

    B:
    45x5
    95x5
    135x3
    185x2
    225x1
    275x4x3 - 12, 6, 5 minute split
    245x4 - 3 minute split
    Last edited by Str8shutr; 10-15-2022 at 05:31 AM.

  8. #1308
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/17 BW: 306

    At Pivotal:

    SQs:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    315x1
    365x1
    405x1
    455x1 - 32 minute split
    365x3x2 - 5, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    405x1
    495x1 - 25 minute split
    405x3x2 - 5, 5 minute splits
    Last edited by Str8shutr; 10-17-2022 at 08:26 AM.

  9. #1309
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    10/18 BW: 305

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x4x6 - 20, 5, 5, 5, 5, 6 minute splits

    DBCurlz:
    10sx8
    30sx15
    25sx17

    Machine Concentration Curlz:
    40x3 ssssslllllloooowwwwww
    50x2 ssslllloooowwwww
    Last edited by Str8shutr; 10-18-2022 at 03:23 PM.

  10. #1310
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    10/20 BW: 305

    At work:

    Leg Press (2x4-8 SS +WM):
    Sledx8x2
    90x5
    180x4
    360x3
    540x2
    720x8
    540x12

    Leg Extensions:
    40x8
    70x4
    90x6
    110x10
    100x12

    Leg Curl:
    50x5
    95x4
    125x2
    110x8
    95x9 slloowww

    SQs:
    BWx5
    135x3
    225x2
    315x1
    405x1
    455x1

    Done in new Sorinex racks.
    Last edited by Str8shutr; 10-20-2022 at 03:27 PM.

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