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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1341
    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
    1/16 BW: 310 1B

    At work:

    Wenning warmup (3 exercises done as a circuit):
    Leg curl:
    20x15
    30x20
    40x20
    50x20

    Reverse hypers:
    25x15, 15, 20, 20

    Belt SQ:
    25x10, 12, 12, 12 - 16 minutes

    SQs:
    45x3
    135x3
    225x2
    315x1
    345x3 - 18 minute split
    385x3 - 7 minute split
    425x3 - 7 minute split
    405x3 - 7 minute split
    375x4 - 7 minute split

    Leg Extension:
    100x8x3
    Last edited by Str8shutr; 01-16-2023 at 06:13 AM.

  2. #1342
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    Oct 2012
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    2,110

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    1/18 BW: 309 2A

    At Pivotal:

    Triceps Pressdown:
    20x25
    25x25
    30x25
    35x25

    Seated Row:
    40x25
    55x25
    70x25
    85x25

    DB Bench:
    15x25
    20x25
    25x25
    25x25 - 11 minutes

    B:
    45x5
    135x3
    185x2
    225x1
    265x1
    295x5x3 - 18, 7, 7 minute splits
    275x5 - 8 minute split

    OHP:
    45x5
    95x3
    135x1
    165x1
    195x3x5 - 14, 5, 5, 5, 5 minute splits

    Curlz:
    10x8
    20x4
    30sx23
    25sx18

    Almost failed 5th rep of third set. Barely got it in the hooks.
    Last edited by Str8shutr; 01-18-2023 at 10:16 AM.

  3. #1343
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/20 BW: 309 2B

    At Pivotal:

    Wenning warmup (3 exercises done as a circuit):
    Seated Leg curl:
    30x15, 18, 18, 18

    Reverse hypers:
    35x15, 15, 15, 15

    Seated Leg Press:
    30x15, 15, 18, 15 - 13minutes

    SSB:
    70x3
    160x2
    210x1
    250x1
    300x3x5 - 18, 5, 4, 4, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    345x5 - 18 minute split
    395x3 - 5 minute split
    435x3 - 8 minute split
    475x1 - 5 minute split

    Hammer Strength ISO-lateral DY Row:
    90x6
    180x3
    240x10
    260x10
    Last edited by Str8shutr; 01-20-2023 at 01:11 PM.

  4. #1344
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/23 BW: 309 3A

    At work:

    Triceps Pressdown:
    20x25
    25x25
    30x25
    35x25

    Seated Row:
    40x25
    55x25
    70x25
    85x25

    DB Bench:
    15x25
    20x25
    25x25
    30x25 - 12 minutes

    Incline B:
    45x5
    95x3
    135x2
    185x1
    230x7 - 12 minute split
    230x7 - 4 minute split
    210x7 - 4 minute split
    210x7 - 4 minute split

    Hammer Strength Wide Chest:
    90x5
    180x2
    270x1
    330x10 - 15 minute split
    300x10 - 3 minute split
    280x10 - 3 minute split

    Curlz:
    10x8
    20x5
    35sx16
    30sx14

    Concentration Curlz:
    40x9 slow
    50x7
    Last edited by Str8shutr; 01-23-2023 at 04:25 PM.

  5. #1345
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/25 BW: 308 3B

    At work:

    Wenning warmup (3 exercises done as a circuit):
    Leg curl:
    20x25
    30x25
    40x25
    50x20

    Reverse hypers:
    35x20, 22, 20, 20

    Seated Leg press:
    50x20 , 22, 25, 25 - 15 minutes

    Leg Press:
    90x4
    270x3
    450x1
    630x1
    740x10 - 19 minute split
    560x18 - 6 minute split

    Reverse Hypers:
    90x5
    180x2
    230x10x3 - 18, 3, 3 minute splits

    DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
    120x7
    160x5

    Lat Pulldowns:
    70x6
    140x4
    200x1
    240x8
    180x10
    Last edited by Str8shutr; 01-25-2023 at 04:30 PM.

  6. #1346
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/27 BW: 309 1A

    At work:

    Triceps Pressdown:
    20x25
    25x25
    30x25
    35x25

    Seated Row:
    40x25
    55x25
    70x25
    85x25

    DB Bench:
    20x25
    25x25
    30x25
    35x25 - 11 minutes

    B:
    45x5
    135x3
    185x2
    225x1
    275x1
    320x3x6 - 22, 5, 6, 7, 8, 8 minute splits

    Curlz:
    15x8
    25x3
    35sx18
    25sx20

    Concentration Curlz:
    25x3 sssllloooooowww
    10x3 sssslllllllooooooooowwwww
    Last edited by Str8shutr; 01-27-2023 at 09:49 AM.

  7. #1347
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    1/30 BW: 310 1B

    At work:

    Wenning warmup (3 exercises done as a circuit):
    Leg curl:
    30x15
    40x20
    50x20
    50x20

    Reverse hypers:
    40x15, 15, 18, 20

    Belt SQ:
    35x10, 12, 12, 12 - 16 minutes

    SQs:
    45x3
    135x3
    225x2
    315x1
    355x3 - 18 minute split
    395x3 - 6 minute split
    435x3 - 7 minute split
    415x3 - 7 minute split
    385x5 - 8 minute split

    Leg Extension:
    105x8x3
    Last edited by Str8shutr; 01-30-2023 at 04:53 AM.

  8. #1348
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    2/1 BW: 309 2A

    At work:

    Triceps Pressdown:
    20x25
    25x25
    30x25
    35x25

    Seated Row:
    40x25
    55x25
    70x25
    85x25

    DB Bench:
    15x25
    20x25
    25x25
    30x25 - 11 minutes

    B:
    45x5
    135x3
    225x2
    265x1
    295x5x4 - 19, 6, 7 minute splits
    295x4 - 9 minute split
    295x5 - 8 minute split

    Curlz:
    10x8
    20x4
    35sx15
    25sx15
    Last edited by Str8shutr; 02-01-2023 at 06:17 AM.

  9. #1349
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    2/3 BW: 309 2B

    At Pivotal:

    Wenning warmup (3 exercises done as a circuit):
    Lying Leg curl:
    20x15
    25x18
    30x18
    35x18

    Reverse hypers:
    40x15, 15, 15, 15

    Seated Leg Press:
    50x15, 15, old lady camped out - 13 minutes

    SSB:
    70x3
    160x2
    210x1
    250x1
    310x3x5 - 15, 3, 4, 5, 5 minute splits

    DL:
    135x3
    225x2
    315x1
    355x5 - 18 minute split
    405x3 - 5 minute split
    445x3 - 7 minute split
    485x1 - 8 minute split
    Last edited by Str8shutr; 02-03-2023 at 11:57 AM.

  10. #1350
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    2/6 BW: 309 3A

    At Pivotal:

    Triceps Pressdown:
    20x25
    25x25
    30x25
    35x25

    Seated Row:
    40x25
    55x25
    70x25
    85x25

    DB Bench:
    20x25
    25x25
    30x25
    35x25 - 13 minutes

    Incline B:
    45x5
    95x3
    135x2
    185x1
    225x1
    255x3 - 20 minute split
    235x6 - 5 minute split
    235x6 - 5 minute split
    215x7 - 6 minute split
    215x7 - 5 minute split

    Hammer Strength Wide Chest:
    90x5
    180x2
    270x1
    340x9 - 15 minute split
    310x10 - 3 minute split
    290x10 - 3 minute split

    Curlz:
    15x8
    25x4
    35sx17
    25sx18

    Concentration Curlz:
    30x5 ssssllllslooowwww
    50x7
    Last edited by Str8shutr; 02-06-2023 at 01:29 PM.

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