Week13 – Day37B – Slow Down

Weight: 186.0 lbs 
Duration:  11:35am – 1:25pm ~ 1:50 min.

Well, it’s about that time.  Initial strength gains are slowing down quite a bit.  Taking quite a bit more rest time between sets on the core lifts.  I’m assessing whether or not I want to continue with SL or move on.  Madcow has been on my mind which would move me from workout-to-workout progressions to weekly progressions.  With weekly progressions, I can aim to break PRs on the 4th week of the cycle.  I can back off on my current weights and perhaps drop the current volume down by 15-20%.  This would give me some perhaps needed rest period before I start hitting 80%+ RM weights again.

Squats:  3x5xBar + 5×135 + 3×155 + 2x175 + 1×195 + 3x5x215

Last rep was a grinder.

Seated Plate Raises:  3x10x25
Seated Lateral Raise: 3x10x12
Seated DB Shrug + Clean + Half Press:  3x10x12

Squat definitely affected my ability to get through these.  They were a bit more difficult than the previous sessions’ workout.

Deadlift:  5×135 + 3×155 + 2×185 + 1×215 + 1×245 + 5×275

Definitely felt bad form on these.  I was lifting with my back once I got the bar up to my knee.  I felt disgusted doing the 5 reps because I completely knew my form was not good.  This is all coming off very negative, but knowing you actually have a problem is a great first step to figuring how to solve the problem.

Accessories:
Preacher BB Curls:  15×50
Incline DB Press:  10×45
Standing EZ Bar Curls:  12×40
Dips:  14/4/4
Seated DB Curls:  10×30
Pushups:  15/8/6

Dips were improved, but most likely due to it being B day a.k.a. no bench press.  Pushups were also improved for the first set, narrow arm positions.

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