January 17th, 2019

StrongLifts B

Squat: 3×5 @ 265 lbs.
Overhead Press: 5×5 @ 110 lbs.
Deadlift: 1×5 @ 300 lbs.

Body Weight: 194.6 lbs.


Whelp, I deloaded my squats. Even if the reason I missed reps was because I had a cold, my lungs were still filled with mucus, and I felt a deload would be in order while that crap cleared itself out.

Furthermore, if you follow StrongLifts to a tee, then any deload after the first should be accompanied by a reduction in sets/reps. However, I haven’t exactly been following this program to a tee. I have actually increased my sets/reps from what they were a few months ago. Last October, I plateaued at 1×3 @ 290 lbs. (One set of three reps at 290 lbs. followed by two lighter “back-off“ sets.) From here, it was not possible to decrease sets and reps at all. But it was possible to eat more. So, I started doing that, I deloaded, and I increased lifting volume to 3×5. Then, in November, I plateaued at 3×5 @ 300 lbs. I also missed a lot of gym time due to life events and Thanksgiving. So, I deloaded again. But this time, I switched to 5×5 and started eating more protein. That got me all the way up to 5×5 @ 300 lbs., as seen here. So now it’s time to start reducing sets/reps. Normally, one does that as soon as they deload, and that is what I did here.