Overtrained? Underrecovered? Maybe its just one of those weeks. Training hasnt been great this week. At best its just a natural downward curve of training cycles, at worst..i’ve run myself into the ground lately and everything just fell apart this week. Mondays only bright point was a close grip PB that honestly didnt even feel great but was always one i was going to get. Deadlifts felt painfully heavy that day too. Wednesday and thursday were covered in the last post, and then today…..
Deadlift: 130kg x0, 125kg x0, 100kgx3, 65kg x20
Bench: 80kg x0, 40kg 20,18,12
BB row: 40kg 12,12,12,10,14
Leg curl: 25kg 2×25
DB curl: 5kg 15,15,10,10
2 major fails on the 2 main lifts, workouts dont get much worse than that. Im probably in need or a few light sessions before going for reps under 5. The 130kg didnt even move off the ground, 125kg started moving, about 2 inches, but i felt my back flexing out of neutral so i put it down. I dont want it that badly. I think i’ve been pulling too heavy too often, although always with good form and never high volume.
Bench was equally disappointing. Just too heavy, good thing i know how to set the pins. Im very tempted to just stick with close grip bench when doing lower reps, i much prefer it. Did high rep sets to finish. Just wanted 50 reps in as few sets as i could. Same deal with rows actually, even the same weight. Took the bar from the rack and did reps until form started to go bad, the last set had a few breaths around 10 so i could get to 50. Felt these in the lats moreso than with any other row.
Leg curls produce unrivaled soreness from the acid buildup, i spent at least 5 minutes just lying on the bench in pain because i couldnt move my legs. Granted i always do these with high reps, but still. Finished with 50 pullaparts in 3 sets, 50 curls in 4 sets and 60 pushdowns in 3 sets.
So where to go from here? Its either take a week off and come back with a slight deload or take most of a week off and come back with a new approach where i do moderate/high reps on everything and “take it easy” as far as trying to force gains goes. How does 20 rep squats, close bench, deadlift and rows sound? Only for a few weeks of course.
Oh………….my tommy kono knee sleeves arrived today. Almost ripped every hair off my leg trying to get just 1 on, but if they keep my knees healthy it will be worth it.