5/1/18
Week 7 day 2
Press 130 lbs 25 reps in 7 min
Chin bw 40 reps in 10 mina
5/3/18 day 3
SSB 165 x3, 185x2, 215 x2, 235 x2, 255 x 2x1
Trap bar low handle 180x 2, 220 x2, 270x1, 310x1, 270 5s x 4r
BP 180x 3, 210 x 2, 232 x 2 x 1, 255 x 1, fail at 276.25 bad bar path
5/5/18 day 4
236.25 3, 2ct x1, 3, 2ct x 1, 3, 2ct x 1, 3, 2ct x 1
SGDL 185 4s x 5r
SSB 220 5s x 3r
5/6/18
Gpp
Chin, calf raise, lat delt raise 25 chins, and 50 of the other 2 in 10 min
Press 115 25 reps in 7 min
Tim's Antidote to Atrophy Log
Moderator: Chebass88
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TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
-
TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
Re: Tim's Antidote to Atrophy Log
5/7/18
Week 8 Day 1, Hypertrophy
T&G BP 215 7s x 5r, set 6@7, set 7@8, 18 min total
still gradually increasing lower body weight, after back spasms, no 17 days out
SSB to pins, 195 lbs 6s x 5r, last set @7.5, 15 min total
Week 8 Day 1, Hypertrophy
T&G BP 215 7s x 5r, set 6@7, set 7@8, 18 min total
still gradually increasing lower body weight, after back spasms, no 17 days out
SSB to pins, 195 lbs 6s x 5r, last set @7.5, 15 min total
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TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
Re: Tim's Antidote to Atrophy Log
5/8/18
Null
5/9/10
Power Day
SSB
180 x 3
210 x 2
232.5 x 1,1
246.25 x 1
270 x 1 @9, burst vessels in eyes, will readjust e1RM for next session
Comp BP
180 x 3
210 x 2
232.5 x 1,1
255 x 1 @7.5
276.5 x 1 @8.5
Trap Bar DL
180 x 2, 220 x 2, 270 x 1, 315 x 1
260 4,4,4,4,4; 2 min rest between sets
5/10/18
GPP
Press 165 x 1@8.5
130 lbs 5,5,5,5,5 125 x 4, 29 reps in 7 min total
Chin +15 lbs 5,5,5,4,4,4
+10 lbs 4
+5 lbs 4
BW 4,4; 43 reps in 10 min
Superset 8 min total
Calf raise 185 lbs: 10,10,9,10,10
Curl 75 lbs: 8,9,10,10,10
Null
5/9/10
Power Day
SSB
180 x 3
210 x 2
232.5 x 1,1
246.25 x 1
270 x 1 @9, burst vessels in eyes, will readjust e1RM for next session
Comp BP
180 x 3
210 x 2
232.5 x 1,1
255 x 1 @7.5
276.5 x 1 @8.5
Trap Bar DL
180 x 2, 220 x 2, 270 x 1, 315 x 1
260 4,4,4,4,4; 2 min rest between sets
5/10/18
GPP
Press 165 x 1@8.5
130 lbs 5,5,5,5,5 125 x 4, 29 reps in 7 min total
Chin +15 lbs 5,5,5,4,4,4
+10 lbs 4
+5 lbs 4
BW 4,4; 43 reps in 10 min
Superset 8 min total
Calf raise 185 lbs: 10,10,9,10,10
Curl 75 lbs: 8,9,10,10,10
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TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
Re: Tim's Antidote to Atrophy Log
5/12/18
wt 185, waist 34.5"
Strength Day
SSB 230: 3,3,3,3,3 felt slow all sets
BW Chin between squat sets 5,5,5,5,5
superset BP and SGDL, widened the grip so bar hits hip crease at top, 3 min rest between main sets, 30-45sec before BP singles
BP T&Gx3, 2ct x1; 240 lbs: 3,1,3,1,3,1,3,1
SGDL 195 lbs: 5,5,5,5 felt light, will continue to increase weight weekly
wt 185, waist 34.5"
Strength Day
SSB 230: 3,3,3,3,3 felt slow all sets
BW Chin between squat sets 5,5,5,5,5
superset BP and SGDL, widened the grip so bar hits hip crease at top, 3 min rest between main sets, 30-45sec before BP singles
BP T&Gx3, 2ct x1; 240 lbs: 3,1,3,1,3,1,3,1
SGDL 195 lbs: 5,5,5,5 felt light, will continue to increase weight weekly
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TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
Re: Tim's Antidote to Atrophy Log
Week 9
5/14/18 only 1 workout completed, on vacation 5/16 to 5/22/18
Hypertrophy
BP 265x1@8, 215 lbs 7 sets 5 reps last set @7, 17 min total
LBBS 205 x5, 225 6 sets 5 reps, 18 min total
calf raise 225 10,10,10
Chins 6,6,6
5/14/18 only 1 workout completed, on vacation 5/16 to 5/22/18
Hypertrophy
BP 265x1@8, 215 lbs 7 sets 5 reps last set @7, 17 min total
LBBS 205 x5, 225 6 sets 5 reps, 18 min total
calf raise 225 10,10,10
Chins 6,6,6
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TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
Re: Tim's Antidote to Atrophy Log
5/23/18
New cycle
Week 1
T&G BP 217.5 lbs 7 sets x 5 reps, @8 last set, 17 min
HBBS to pins 225 lbs 6 sets x 5 reps in 14 min, trouble with being folded on set 4 and trying to avoid using low bar technique
RDL 135 x8, 185 x 8, 205 x 5, 225 x 5, losing tension in upper back so stopped
5/25/18
Standard DL 350 lbs x1, 295 lbs 5 sets of 4 reps, 11 min no pain
BP T&G followed by paused reps, 240 lbs 3,1,3,1,3,1,3,1, 12 min
HBBS 245 x 3 sets of 3 reps, 235 x 2 sets of 3 reps, form started to improve on last set
Week 2
Continuing with Montana Method for BP and DL
*Switching to different strategy for squats due to dissatisfaction with progress and quad weakness
Squat will be 5 days per week based on Nuckols high frequency program
Day 1 5/28/18
Hypertrophy
T&G BP 220 lbs, 7 sets of 5 reps, set 6 @8, set 7 @8.5, 15 min
SSB 75% 225 lbs, 4 sets 3 reps
Day 2 5/29/18
SSB 80% misloaded to 245 lbs, 3 sets of 2 reps
OHP density block for 7 min, 135 lbs 3,2,1,3,2,1,3,3; 18 reps in 7 min
BW Chin, 8 min density block, 7,4,5x3, 7x2, total of 40 resp in 8 min
Day 3: 5/30/18
BP 188.75 x 3, 220 x 2, 245 x1,1, 268 x 1, 290 lbs fail
SSB 70% 210 lbs, 4x4
DL goal was 355 lbs x 1 followed by 300 for 5 x 4
355 x 1@9, readjusted back off sets to 280 lbs, 5 x 4, 3 sets with straps 2 with alternate grip
All lifts felt weak today. Mondays sets of BP at 70% felt right on in terms of effort but the calculated 92% single was too high. I will probably shoot for 280 lbs next week.
New cycle
Week 1
T&G BP 217.5 lbs 7 sets x 5 reps, @8 last set, 17 min
HBBS to pins 225 lbs 6 sets x 5 reps in 14 min, trouble with being folded on set 4 and trying to avoid using low bar technique
RDL 135 x8, 185 x 8, 205 x 5, 225 x 5, losing tension in upper back so stopped
5/25/18
Standard DL 350 lbs x1, 295 lbs 5 sets of 4 reps, 11 min no pain
BP T&G followed by paused reps, 240 lbs 3,1,3,1,3,1,3,1, 12 min
HBBS 245 x 3 sets of 3 reps, 235 x 2 sets of 3 reps, form started to improve on last set
Week 2
Continuing with Montana Method for BP and DL
*Switching to different strategy for squats due to dissatisfaction with progress and quad weakness
Squat will be 5 days per week based on Nuckols high frequency program
Day 1 5/28/18
Hypertrophy
T&G BP 220 lbs, 7 sets of 5 reps, set 6 @8, set 7 @8.5, 15 min
SSB 75% 225 lbs, 4 sets 3 reps
Day 2 5/29/18
SSB 80% misloaded to 245 lbs, 3 sets of 2 reps
OHP density block for 7 min, 135 lbs 3,2,1,3,2,1,3,3; 18 reps in 7 min
BW Chin, 8 min density block, 7,4,5x3, 7x2, total of 40 resp in 8 min
Day 3: 5/30/18
BP 188.75 x 3, 220 x 2, 245 x1,1, 268 x 1, 290 lbs fail
SSB 70% 210 lbs, 4x4
DL goal was 355 lbs x 1 followed by 300 for 5 x 4
355 x 1@9, readjusted back off sets to 280 lbs, 5 x 4, 3 sets with straps 2 with alternate grip
All lifts felt weak today. Mondays sets of BP at 70% felt right on in terms of effort but the calculated 92% single was too high. I will probably shoot for 280 lbs next week.
-
TimGarvey
- Registered User
- Posts: 50
- Joined: Wed Mar 21, 2018 2:25 pm
- Location: Utah
- Age: 58
Re: Tim's Antidote to Atrophy Log
Day 4, 5/31/18
SSB 255 plan called for 3 singles, but it felt easy so I did 1 set of 3
Chin BW: 8,5,4,4,5 superset with
Calf Raise 235 lbs: 12,10,11,10,7 both exercises in 7 min
Day 6, 6/2/18
SSB 195 lbs: 5 x 5 in 11 min
BP 245 lbs: 3/1/3/1/3/1/3/1
SGDL 210 lbs 4 set x 5 reps ,felt easy will increase to 220 lbs next week
Curl 75 lbs: 15,5,5,5,5,5,5,5 in under 5 min
Week 3
6/4/18
BP 220 lbs 7 x 5 in 14 min
SSB 225 5 x 3
6/5/18
SSB 240 lbs 4 x 2
Press 115 x 5 elbow pain
6/6/18
BP 185 x 3, 215 x 2, 240 x 2, 260 x 1, 275 x 1 @9.5, my E1RM is regressing
DL 365 x 1 @9.5, grind, 1RM regressing
DL 280 5 x 4, in 10 min
SSB 210 5 sets x 4 reps, 10 min, felt hard that I expected following DL
SSB 255 plan called for 3 singles, but it felt easy so I did 1 set of 3
Chin BW: 8,5,4,4,5 superset with
Calf Raise 235 lbs: 12,10,11,10,7 both exercises in 7 min
Day 6, 6/2/18
SSB 195 lbs: 5 x 5 in 11 min
BP 245 lbs: 3/1/3/1/3/1/3/1
SGDL 210 lbs 4 set x 5 reps ,felt easy will increase to 220 lbs next week
Curl 75 lbs: 15,5,5,5,5,5,5,5 in under 5 min
Week 3
6/4/18
BP 220 lbs 7 x 5 in 14 min
SSB 225 5 x 3
6/5/18
SSB 240 lbs 4 x 2
Press 115 x 5 elbow pain
6/6/18
BP 185 x 3, 215 x 2, 240 x 2, 260 x 1, 275 x 1 @9.5, my E1RM is regressing
DL 365 x 1 @9.5, grind, 1RM regressing
DL 280 5 x 4, in 10 min
SSB 210 5 sets x 4 reps, 10 min, felt hard that I expected following DL