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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. 05-22-2023, 03:35 AM #1391
    Str8shutr
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    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    5/22 BW: 311

    At work:

    SQs:
    BWx5x2
    45x5
    135x5
    185x3
    225x2
    275x1
    315x1
    335x5x4 - 26, 5, 7, 8 minute splits

    Leg Extensions:
    70x6 w pause
    100x10
    60x6 w pause
    100x10
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  2. 05-24-2023, 03:25 AM #1392
    Str8shutr
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    5/24 BW: 310

    At work:

    Incline B:
    45x10x3
    95x5x2
    135x3
    185x2
    225x1
    255x2x3 - 24, 3, 3 minute splits
    230x6x2 - 5, 5 minute splits

    Triceps Pressdown:
    30x25
    35x25
    42.5x25
    50x25

    Seated Row:
    85x25
    100x25
    120x25
    160x25

    DB Bench:
    25x25
    30x25
    35x25
    40x12 - 17 minutes
    Last edited by Str8shutr; 05-24-2023 at 03:52 AM.
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  3. 05-29-2023, 04:32 AM #1393
    Str8shutr
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    5/29 BW: 315

    At Pivotal:

    Leg Press:
    90x8x2
    180x6
    270x4
    360x2
    450x1
    540x1
    630x1
    720x8 - 15 minute split
    520x23 - 5 minute split

    Leg Extensions:
    50x6 w pause
    100x10
    60x6 w pause
    100x10
    65x6 w pause
    100x10
    Last edited by Str8shutr; 05-29-2023 at 05:38 AM.
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  4. 05-31-2023, 01:52 PM #1394
    Str8shutr
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    5/31 BW: 309

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x5x2 - 23, 4 minute splits
    295x4x3 - 6, 4, 6 minute splits
    295x3 - 6 minute split

    Triceps Pressdown:
    35x25
    42.5x25
    50x25
    57.5x21

    Seated Row:
    85x25
    120x25
    140x25
    160x22

    DB Bench:
    30x25
    35x25
    40x14
    45x14 - 24 minutes

    Curlz:
    15x6
    25x3
    35x10
    30x12
    Last edited by Str8shutr; 05-31-2023 at 03:34 PM.
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  5. 06-02-2023, 01:12 PM #1395
    Str8shutr
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    6/2 BW: 309

    At work:

    SQs:
    BWx5x2
    45x5x2
    135x5
    225x3
    315x1
    365x1
    405x1
    445x1x3 - 27, 4, 4 minute split
    385x3x3 - 6, 6, 7 minute splits

    Leg Extensions:
    60x8 w pause
    100x10
    60x8 w pause
    100x10
    Last edited by Str8shutr; 06-02-2023 at 03:30 PM.
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  6. 06-04-2023, 02:30 PM #1396
    Str8shutr
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    6/5 BW: 309

    At Pivotal:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    315x1
    355x1x3 - 25, 4, 5 minute splits
    315x3x3- 6, 5, 6 minute splits
    315x2 - 8 minute split

    Triceps Pressdown:
    30x25
    35x25
    42.5x22

    Seated Row:
    100x25
    120x25
    140x25

    DB Bench:
    30x25
    35x25
    40x17 - 16 minutes
    Last edited by Str8shutr; 06-06-2023 at 04:52 AM.
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  7. 06-07-2023, 02:05 AM #1397
    Str8shutr
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    6/7 BW: 311

    At work:

    SQs:
    BWx5x2
    45x5x2
    135x5
    225x3
    275x20
    315x1
    365x5x2 - 23, 7 minute splits
    345x5x2 - 7, 7 minute splits

    Leg Extensions:
    70x6 w pause
    100x10
    60x6 w pause
    100x10
    Last edited by Str8shutr; 06-07-2023 at 03:26 AM.
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  8. 06-09-2023, 02:46 AM #1398
    Str8shutr
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    6/9 BW: 319

    At work:

    Incline B:
    45x10x3
    95x5x2
    135x3
    185x2
    225x1
    255x3x3 - 24, 5, 5 minute splits
    235x6x2 - 5, 6 minute splits

    Triceps Pressdown:
    30x25
    35x25

    Seated Row:
    85x25
    100x25

    DB Bench:
    25x25
    30x25
    Last edited by Str8shutr; 06-09-2023 at 03:52 AM.
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  9. 06-13-2023, 02:09 PM #1399
    Str8shutr
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    6/14 BW: 318

    At Pivotal:

    Leg Press:
    Sledx10
    90x8
    180x6
    270x4
    360x2
    450x1
    540x1
    630x1
    740x10 - 17 minute split
    540x24 - 5 minute split

    Leg Extensions:
    60x6 w pause
    100x10
    65x6 w pause
    105x10
    70x6 w pause
    110x10
    Last edited by Str8shutr; 06-14-2023 at 05:07 AM.
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  10. 06-15-2023, 01:58 PM #1400
    Str8shutr
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    starting strength coach development program
    6/15 BW: 317

    At work:

    B:
    45x10x2
    95x5
    135x3
    185
    225x1
    260x1
    295x5x5 - 16, 6, 7, 7, 8 minute splits

    Triceps Pressdown:
    35x25
    42.5x25
    50x25
    57.5x20

    Seated Row:
    85x25
    120x25
    140x25
    160x25

    DB Bench:
    30x25
    35x25
    40x21
    45x15 - 14 minutes

    Curlz:
    15x6
    25x3
    35x11
    30x10
    Last edited by Str8shutr; 06-15-2023 at 03:32 PM.
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