Week 20: 9/19/11

Before I started my workout today I was debating about something. I have done Stronglifts for a very long time! Did a restart of it and that lasted 35 weeks. Then I got sick and had a 13 week layoff and now I am on my 20th week of Stronglifts! Instead of waiting to get to 1×5 in SL I am deciding to start Mad Cow 5×5 Intermediate after this week next coming Monday!

Today I had to deload on my overhead press and deadlift. Fun workout today but I was only able to get 4 hours of sleep. My energy level was not 100% and hate myself for not able to be as strong as I could be today.

Pre-workout Warm-ups:

Standing Ab Pulldown: +70 x (8/8)

Glute-Ham Raise: BW x (8/8)

Lifting:
(WU = Warmup Sets, WS = Work Sets)


Squats:
WU
Bar x (2×5)
90 x 5
135 x 3
180 x 2
225 x 1
WS
270 x (5/3/3)
Think the crappy sleep I had made my squat suck today.
Only able to do 1 set of 5 and that was not even all parallel or lower.
Considering this a stall and a lesson why sleep is important.

 

 

Overhead Press:
WU
Bar x (2×5)
70 x 5

WS
115  x (3×5)
Ok session despite already fatigued at the start of my 2nd lift.

 

 

Deadlift:
WU
135 x 5
180 x 3
225 x 2
270 x 1

WS
315 x 5
Deloaded to work on form after 3 stalls.
Think form could have been better.

 

 

Accessory Exercises:

Chin-Ups:
WU
BW x 5
WS
+45 x (5/5/4)
Fatigue must be hitting me cause I should have been able to do 3×8 easy. Damn lack of sleep!

 

Prone Bridge:
none

Ran out of time and had to go to an appointment (AKA take my son to school!)

 

Cardio:
none

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