Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1
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    Default Fighting Muscular Atrophy, 1 rep at a time

    • phoenix arizona seminar date
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    Old log is here: http://startingstrength.com/resource...=35902&page=21

    Decided to start a new log this week, because I'm finally going to hit a new all time SQ PR at the end of the week of 370x5.

    I began 5/3/1 BBB in January, and have been running it since. I stopped using it for SQs back in May, I think, because I had lost so much strength due to low SQ frequency and light reps doing BBB. Changed SQs back to TM, using descending sets, and ID has been progressing nicely.

    Quick vitals: 38, 6'2", 297. Have been strength training for two years.
    Last edited by Str8shutr; 08-18-2014 at 05:11 PM.

  2. #2
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    (Pre-post to save time tomorrow. Edit after WO)

    8/19: BW: 295 Cycle 9 Week 2

    DL:
    105x5
    185x5
    225x2
    275x1
    315x1
    365x1
    405x4 RPE 9

    SQ:
    BWx5
    45x5
    135x2
    185x1
    225x1
    275x1
    335x5 - 32 minutes
    325x5 - 6 minutes
    315x5 - 5 minutes
    305x5 - 5 minutes

    DL Rep PR!

    1st rep DOH, next 3 hooked. Grip was slipping right at the top on DOH.

    Took 300mg (usually 200mg) caffeine, Beta-A, BCAAs, plus 2 cups coffee this morning.
    Last edited by Str8shutr; 08-19-2014 at 10:02 AM.

  3. #3
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    (Pre-post, will update tomorrow after WO)

    8/21: BW 297 Cycle 9 Week 2

    BP:
    45x10
    120x5
    150x5
    172.5x3
    197.5x3
    225x3
    252.5x5 RPE 9.5

    OHP vol:
    45x5
    95x2
    125x1
    152.5x5x5 - 16, 5, 5, 5, 6 minute splits

    B rep PR! Last rep was S-L-O-W.
    Last edited by Str8shutr; 08-21-2014 at 10:34 AM.

  4. #4
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    8/22: BW 295 Cycle 9 Week 2

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    305x1
    340x1
    370x5 RPE 9.5

    All time SQ PR!!!

    First 4 reps were pretty smooth, on 5th rep, bar went way forward and almost pulled me over. But I saved it. So...maybe do 3x2 for ID day for a while?
    Last edited by Str8shutr; 08-22-2014 at 09:05 AM.

  5. #5
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    (Pre-post)

    8/25: BW 293 Cycle 9 Week 3

    OHP:
    45x5
    75x5
    95x5
    115x3
    145x5
    162.5x3
    180x2 RPE 9.5

    Bench vol:
    45x5
    135x3
    185x1
    210x1
    237.5x5x5 - 16m, 4, 5, 5, 6 minute split

    OHP weight PR! Went for third rep, but got stuck right above forehead.

    B - got slightly out of groove on last rep of last set.

    Working 7 days a week at the job. No rest for the weary! Last night had to grind 1" radius' on corners of plate because dumbfucks didn't catch the fact that they were 3/16" too long when they were cut. Plates were about 80lbs apiece, did 68 of them. The 4 guys on day shift only did 90 together. I guess being strong has its benefits? Although I have to ask myself why I work so much harder than them...oh yes, because I CAN! It will pay off in the long run.
    Last edited by Str8shutr; 08-25-2014 at 11:29 AM.

  6. #6
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    (Pre-post)

    8/26: BW: 294 Cycle 9 Week 3

    DL:
    105x5
    185x5
    225x2
    275x1
    325x1
    380x1
    420x2 RPE 9

    SQ:
    BWx5
    45x5
    135x2
    225x1
    295x1
    340x5 - 25 minutes
    330x5 - 6 minutes
    320x5 - 6 minutes
    310x5 - 6 minutes

    DL weight PR! Since my last swing at 420 was a fail, very happy with this. Started off with a hook grip, rather than DOH. Came off the ground pretty easy. Think grip was the limiter on last try. Probably should hook anything over 410 for now.

    Funny how 310 feels like ALL the WEIghT in the WORLD at the end of that WO
    Last edited by Str8shutr; 08-26-2014 at 09:37 AM.

  7. #7
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    (Pre-post, will update tomorrow after WO)

    8/28: BW 294 Cycle 9 Week 3

    BP:
    45x10
    120x5
    150x5
    172.5x3
    215x5
    237.5x3
    267.5x3 RPE 9.5

    OHP vol:
    45x5
    95x2
    125x1
    155x5x5 - 17, 5, 5, 6, 7 minute splits

    B weight PR! Last rep was shit, moved up OK, but butt was off of bench, left arm was wiggling. Need to tighten up.
    Last edited by Str8shutr; 08-28-2014 at 09:28 AM.

  8. #8
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    8/29: BW 291 Cycle 9 Week 3

    SQ:
    BWx5
    45x5
    135x3
    185x2
    225x1
    275x1
    305x1
    340x1
    375x3 RPE 8
    375x3 RPE 9


    SQ weight PR! All reps solid, except 2nd rep of 1st set. Lost tightness on the way down and fell into hole.
    Last edited by Str8shutr; 08-29-2014 at 09:56 AM.

  9. #9
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    9/2: BW 296 Cycle 9 Deload

    OHP:
    45x5
    75x5
    95x5
    115x5

    Bench vol:
    45x5
    135x3
    185x1
    210x1
    237.5x5x5 - 15, 4, 5, 5, 5 minute split

    Last B rep ugly...slow grinder, butt off bench, left arm lagging, probably should have waited another minute.
    Last edited by Str8shutr; 09-02-2014 at 12:57 PM.

  10. #10
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    starting strength nutrition camp
    9/3: BW: 295 Cycle 9 Deload

    SQ:
    BWx5
    45x5
    135x5
    185x2
    225x1
    275x1
    315x1
    340x5 - 4 minutes
    330x5 - 5 minutes
    320x5 - 6 minutes
    310x5 - 6 minutes
    Last edited by Str8shutr; 09-03-2014 at 10:42 AM.

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