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.
Preacher BB Curls: 15×50
Incline DB Press: 10×45
Standing EZ Bar Curls: 12×40
Seated DB Curls: 10×30
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.