Monday, August 24, 2009

Sensing the ceiling

Warm-up:
dynamic squat stretching

low-bar back squat (45x5x2, 95x5, 135x3, 185x2 then 220x5x3)
shoulder press (45x5x2, 55x5, 65x3, 75x2, 85x2 then 95x5/4/5)

Cool-down:
5x1 paused overhead squat (45)

Quick workout to catch up on my starting strength-type cycle. Squats felt good and tight but the last rep of each set was extremely close to stalling. Working on staying back on my heels and keeping my gaze directed down. Consider staying or just increasing by 5 next time. Shoulder press actually felt better than last time at this weight, focused on keeping my core tight and not leaning back as much - lost the last rep on the second set when I momentarily let the core tension slip. Heavy, though.

The starting strength wiki has some useful information on stalling and resetting, aimed at determining whether the plateau is due to an improper regimen (not enough sleep/calories, technique deficiencies, increasing the weigth too quickly) or a true stall. Think I'll get more calories and rest - as Brian advised - and go a few more sessions before resetting; likely will reset the press first...

2 comments:

brian said...

Oh please. That's not a ceiling. You didn't miss any squats. Go eat a steak and drink a gallon of milk.

kenny g said...

Sure feels like it, stalling out the 5th rep of all squat sets. Presses def rough.

Did have some mighty fine pork chops for dinner tho...