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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1381
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    Oct 2012
    Posts
    2,110

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    • starting strength seminar april 2024
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    4/29

    Shadow Bay Highland Games at Celtic Fest

    Placed 2nd in Masters division, losing to my coach, Terry Cunningham. Got first in Weight over Bar and tied him (I think) for caber toss. Got 2nd in everything else. A very good day.

  2. #1382
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    Oct 2012
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    2,110

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    5/2 BW: 311

    At Pivotal:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x1
    275x5x5 - 22, 5, 5, 5, 6 minute splits

    Triceps Pressdown:
    30x25
    35x25
    42.5x25

    Seated Row:
    70x25
    100x25
    120x25

    DB Bench:
    25x25
    30x25
    35x23 - 11 minutes

  3. #1383
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    Oct 2012
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    2,110

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    5/5 BW: 308

    At Pivotal:

    Leg Press:
    90x6
    270x2
    450x1
    630x1
    720x10 - 15 minute split
    500x25 - 5 minute split

    Leg Extensions:
    50x6
    90x10
    100x10x2

    Sitting Leg Curls:
    50x6
    110x10x3

    Calve Raises:
    110x3x5

  4. #1384
    Join Date
    Oct 2012
    Posts
    2,110

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    5/7 BW: 309

    At work:

    Incline B:
    45x10x3
    95x5x2
    135x3
    185x2
    225x6x3 - 20, 4, 5 minute splits

    Triceps Pressdown:
    30x25
    35x25

    Seated Row:
    70x25
    100x25

    DB Bench:
    25x25
    30x25 - 8 minutes

  5. #1385
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    Oct 2012
    Posts
    2,110

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    5/9 BW: 308

    At work:

    Leg Press:
    90x6
    270x2
    450x1
    630x1
    720x8 - 15 minute split
    500x20 - 5 minute split

  6. #1386
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    5/2 BW: 311

    At Pivotal:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    345x1
    315x3x6 - 33, 6, 6, 9, 7, 8 minute splits

    Triceps Pressdown:
    30x25
    35x25
    42.5x25
    50x25

    Seated Row:
    70x25
    100x25
    120x25
    140x25

    DB Bench:
    25x25
    30x25
    35x25
    40x23 - 15 minutes
    Last edited by Str8shutr; 05-11-2023 at 08:37 AM.

  7. #1387
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    Oct 2012
    Posts
    2,110

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    5/12 BW: 308

    At work:

    SQs:
    BWx5
    45x5
    135x5
    225x3
    315x1
    365x1
    405x1 - 20 minute split
    315x5x4 - 5, 5, 5, 5 minute splits

    Leg Extensions:
    60x6 w pause
    100x10
    60x6 w pause
    100x10
    Last edited by Str8shutr; 05-12-2023 at 03:22 PM.

  8. #1388
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    5/14 BW: 309

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    255x1
    285x5x5 - 25, 4, 5, 6, 8 minute splits

    Triceps Pressdown:
    30x25
    35x25
    42.5x25
    50x25

    Seated Row:
    70x25
    100x25
    120x25
    140x25

    DB Bench:
    25x25
    30x25
    35x25
    40x23 - 24 minutes

    Curlz:
    10x6
    20x3
    30x15
    25x15

  9. #1389
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    5/9 BW: 308

    At work:

    Leg Press:
    90x8x2
    180x6
    270x4
    360x2
    450x1
    540x1
    630x1
    740x8 - 15 minute split
    520x20 - 5 minute split

    Leg Extensions:
    50x6 w pause
    100x10
    60x6 w pause
    100x10
    60x6 w pause

  10. #1390
    Join Date
    Oct 2012
    Posts
    2,110

    Default

    starting strength coach development program
    5/19 BW: 309

    At Pivotal:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    345x1x3 - 25, 4, 5 minute splits
    315x3x4- 3, 4, 18, 4 minute splits

    Triceps Pressdown:
    30x25
    35x25
    42.5x25
    50x22

    Seated Row:
    70x25
    100x25
    120x25
    140x25

    DB Bench:
    25x25
    30x25
    40x20
    40x21 - 16 minutes

    Curlz:
    110x6
    20x4
    30x15
    25x13

    Machine Curlz:
    40x2 sssllloooowww
    60x1.5 ssslllloooowww

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