Ever stop a workout because you were noticably weaker?

[cockywop]

First exercise was Push Press. Last week, after ramping up I got 170 x 6.

This week I could tell during the ramp sets that something was wrong.

I kept checking the weights. When I got to 155 I knew I wasn't going to
beat the log book.

I got up to 170 and struggled to lock out the 3rd rep.

I just called it a day. I'm sure this has happened to everybody.
What do you do?

Try to beat it tomorrow or just do a light workout and try it next week?

[ironwill2008]

Can't ever remember quitting a session. I complete the workout to the best of my ability that day, and then move on. It's the effort expended that's important.

[Clif]

i have had times when i feel weak, usually i lighten the load and up the reps or take more time in between sets but i can remember one or two times when i said...."not today" and just went home. ....mostly i just wait for th N O to kick in

[LyingSac]

yep it certainlly ebbs and flows...either except the rep limitation or drop the weight, that's just your body talking to you....listen!

[cockywop]

I guess my real question is... Is it better for your overall progress to just work up to your abilities that day or take an extra day of rest and see if you can "beat the book".

I guess I should have mentioned that I'm on a strength program.

[ironwill2008]

I guess I should have mentioned that I'm on a strength program.

Follow the specific instructions for dealing with unmet numbers as called out by the program you're running.

The usual remedy is to simply stay with the same loads the following session and any subsequent session(s) where you didn't hit your numbers.

[cockywop]

Thanks for the info gents.

[Karl_Hungus]

Try to beat it tomorrow or just do a light workout and try it next week?

Why would you do the same workout two days in a row? Just chalk it up to a bad session and wait until next week.

That said, I've never stopped a workout because I felt weak. Those are the workouts that really test our mettle. We all have days like this, but IMO, the best solution is to push even harder. I view stopping as giving in to weakness, both physical and mental. Don't let the weakness win!

[winnicandle]

I have had days when the lifting just does not seem right, mental or physical...

I simply stop. I go to the cardio junk and do 30-45 mins steady and work up a sweat and go home.

Still feels like I got something done and didn't waste a trip.

Being strong and healthy is a long marathon to me, a slow day here or there is just fine.

[skiboy1955]

Happens all the time in powerlifting, it is yourbody telling you that 'You Need A DELOAD' week.
When working at 70 to 90% of 1RM the body will at one point (usually between 4 and 8 weeks) that it just cannot recoupe and then you need to go light for a week for the body to reset itself.

Like I said it happens all the time in powerlifting not so much in BB.

[Rdez]

First exercise was Push Press. Last week, after ramping up I got 170 x 6.

This week I could tell during the ramp sets that something was wrong.

I kept checking the weights. When I got to 155 I knew I wasn't going to
beat the log book.

I got up to 170 and struggled to lock out the 3rd rep.

I just called it a day. I'm sure this has happened to everybody.
What do you do?

Try to beat it tomorrow or just do a light workout and try it next week?

Very rarely, but yes. Some days your body sends you a message that you need a break for some reason. I try not to ignore it. But nor do I look for an excuse to stop. Mostly, even if it's an off day and I hit a problem like you did...I'll cut the weight or cut the reps and make sure I put in SOME work instead of calling the whole workout off. Sometimes you just need to regroup.

[ygohome]

I don't think I've ever quit early because of feeling weak. But while I was recovering from an illness and injury that left me essentially bed ridden for two months I absolutely noticed that I was weaker once I began working out again and getting back into my routine. After my two months down time I went back into my usual schedule and routine, but with lower intensity cardio and lower weight for a few weeks while getting back into it. But same sets and reps, just lower weight from what I was at prior to the two months off.

My illness was with pneumonia and then followed with bi-lateral tendonitus. That affected certain exercises in my routine, primarily cardio. But still did it.

Usually, if I feel really really tired, the workout is what picks me back up again. SO on those days it is even more important to stick with the routine. If you have an injury though, then of course you should treat it as such and be cautious.

[cowboybiker]

I felt something today, Some lifts were less than my best, but I hit 2 new PR's.
so it aint all bad.

[nebnar]

Happened to me today, (leg day).

pushed and pushed til workout was done, didn't give up...but wasn't happy with the day, oh well. that just means next week has to be better is all.

[cockywop]

Heres a different take.

Have you ever hit a PR that you could not match or beat.

[Iceman1800]

When I have days like that, I switch stuff around. I stop the main stuff and just do lighter asst exercises for mega reps.

[bigtallox]

What do you do?

Effort is effort, I'd continue on. I've never quit a training session.

[JerryB]

What do you do?

Try to beat it tomorrow or just do a light workout and try it next week?

I realize I'm human and my strength level will vary. I work with a lighter weight. I try the heavier weight the next time I do the exercise.

[fitmom43]

I think it happens to everyone. I never ever quit, I will usually drop the weight and do more reps. Look at it this way, lets say you were doing leg presses and you were doing 400 for 10 but could not get past the second one you were feeling weak, just drop it to 300 and do 25 Don't let the weights own you, you own the weights

[Tyrbolift]

Very rarely, but just a few days ago I went in for a chest wo that starts with incline db's. Start working sets with 75's, normally, but when I got to the 55 db's in warmup, they felt like 2 tons and also shoulders felt pain.

I just grabbed up my belongings and left. Not gonna force it and pull or tear something as I try to complete what would be a mediocre workout anyway.

There were other mitigating factors, however, such as worrying about oral surgery the next day and extra heavy labor at work all that week.

[discdoggie]

I got up to 170 and struggled to lock out the 3rd rep.

I just called it a day. I'm sure this has happened to everybody.
What do you do?

Try to beat it tomorrow or just do a light workout and try it next week?

I just plow on through. I tend to get pissed off when I'm having a weak day, and my anger gives me enough strength to finish what I planned.

Heres a different take.

Have you ever hit a PR that you could not match or beat.

Yes, military presses.

This is what I'm doing:

1) Switching to seated DB Presses for 3 more weeks. (I am actually quite pleased at how this is coming along.)

2) and re-setting my 1RM and working max for this particular exercise. This is good for me in a couple of ways. A little humility adjustment, for one. And two, it will allow me to complete what I had planned for that day without constantly feeling like a failure.

[discdoggie]

Very rarely, but just a few days ago I went in for a chest wo that starts with incline db's. Start working sets with 75's, normally, but when I got to the 55 db's in warmup, they felt like 2 tons and also shoulders felt pain.

I just grabbed up my belongings and left. Not gonna force it and pull or tear something as I try to complete what would be a mediocre workout anyway.

There were other mitigating factors, however, such as worrying about oral surgery the next day and extra heavy labor at work all that week.

How did the oral surgery go?

[Tyrbolift]

How did the oral surgery go?

Very well. Sucks getting older but no choice but to deal with it as gracefully as I can.

[DaddyR]

After having a couple of unusually good weeks, last night started out seeming like it wasn't so hot. But I just kept on going and by the time I was done and looked back over the workout, it wasn't all that bad and I was glad I didn't let the slow start get me down.

If I am not recovered enough from the previous workout and need an extra day of rest, I usually realize that before I even get to the gym. Once I am there, I am committed.

[drudixon]

First exercise was Push Press. Last week, after ramping up I got 170 x 6.

This week I could tell during the ramp sets that something was wrong.

I kept checking the weights. When I got to 155 I knew I wasn't going to
beat the log book.

I got up to 170 and struggled to lock out the 3rd rep.

I just called it a day. I'm sure this has happened to everybody.
What do you do?

Try to beat it tomorrow or just do a light workout and try it next week?

I've definitely had days like that. I also have days when I feel I can move mountains. For me, my best workouts are exactly 1-1.5 hours after I've had dinner (and 30 mins after my pre-workout drink) . Dinner's my biggest meal of the day by far. Working out before dinner (3-4 hours after lunch) or even in the morning after breakfast, I'm never as strong.

[lovingit]

I've definitely had days like that. I also have days when I feel I can move mountains. For me, my best workouts are exactly 1-1.5 hours after I've had dinner (and 30 mins after my pre-workout drink) . Dinner's my biggest meal of the day by far. Working out before dinner (3-4 hours after lunch) or even in the morning after breakfast, I'm never as strong.

Same here. My lifts are so much better a little later in the day after I've eaten a good bit.

It has never occured to me to quit when I'm having a weak day. I just lighten the load or lower my reps and do as much as I can handle. If I'm there, I'm gonna lift something!

[Red1922]

I've never quit a session, but i've definitely modified it according to my strength/energy levels. Like has been said previously, just modify the reps or weights or even switch exercises. Is the barbell bench not working for you? Use dumbbells. Pull ups not working? Do lat pull downs, etc.

[cockywop]

Good stuff from everyone.

That was the 1st time I ever stopped a workout. I've had plenty of
bad days but that was just an incredible drop in power. Last week I did 170 x 6
and I know I could of got 7. Yesterday I barely got 3.

Had a great nights sleep and I'm gonna try it again today.
If I cant hit my numbers I'll just drop the weight till I get in
the rep range I want.

Thanks all

[Nikonguy]

To the original question: I'll a) break down the the exercise into fewer rep over more sets and exceed the volume of the plan for that day, or b) lower the weigh just enough to exceed the volume of the plan for that day.

Here's a different take.

Have you ever hit a PR that you could not match or beat.

Yes I've hit PRs that I could not match in the following week or two. Those PRs usually happen after several days of better sleep and a couple of cheat meals.

[mslman71]

One time. Seriously, once, in 20 years give or take. I had psyched myself UP for a BB bench PR that day. Everything had been going well up to that point. Good lifts earlier in the week, plenty of rest the night before, food, etc. and couldn't even make my rep goal on a stepping-up weight. I was so pissed I left the gym.

There was a time when I expected every day to result in an increase in weight or reps from the previous session, and for the most part that was the rule. Now, I just re-work the routine to accommodate normal but infrequent daily variability in strength.