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
Overhead Press:
WU
Bar x (2×5)
70 x 5
115 x (3×5)
Deadlift:
WU
135 x 5
180 x 3
225 x 2
270 x 1
Accessory Exercises:
WU
BW x 5
+45 x (5/5/4)
Prone Bridge:
none
Ran out of time and had to go to an appointment (AKA take my son to school!)
Cardio:
none
George
March 8, 2012 at 1:57 pm
good workout!, I just started SL after several years of split routines and over 2 years of no weights. Starting with the bar feels funny, but the patience pays offs…