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ardsranger
04-07-2009, 07:26 PM
I think I went down on most lifts today.
I lift to failure. Sets of 10 10 8 expect to make first 2 sets ok then 6-7 of the eight. But today I made like 3-5 of 8 / last time 7 of 8 so, on almost everyone of my lifts. Im exausted after leaving so it was not from lack of effort.

More recovery time or just a off day?
Diet has been very good over the last week as well

raz1875
04-07-2009, 08:19 PM
Might be taking it too failure too much.

Training to failure in high intensity workouts
is the same as training close to your 1RM
in powerlifting...cuts into your recovery.

Try a few workouts without going to failure
and see how that works out?

I believe in training to failure..just not every
workout.

gkrane
04-07-2009, 08:35 PM
When I have a workout and I feel as if I slipped significantly backwards, I usually take it as a cue to deload to about 70% the next week. Works well for me.

ardsranger
04-07-2009, 08:57 PM
When I have a workout and I feel as if I slipped significantly backwards, I usually take it as a cue to deload to about 70% the next week. Works well for me.


Might be taking it too failure too much.

Training to failure in high intensity workouts
is the same as training close to your 1RM
in powerlifting...cuts into your recovery.

Try a few workouts without going to failure
and see how that works out?

I believe in training to failure..just not every
workout.


Did not think about above.

I have been so happy with results. Did not even enter my mind to change my workout.

I think i may taking them down for a week

example of last workout
bench 210 10x, 220 10x, 230 8x

I will do next trip
bench 210 10x, 210 10x, 210 8x
Do you feel that would be enough weight reduction?

Wildtim
04-07-2009, 08:58 PM
How did you sleep last night? Did breakfast sit well? Any extra stress at work? Did you eat less carbs than normal last night for dinner?

Any of the above have made me have a bad workout. Many other factors could cause it too. I would stick to my normal plan for now, often after a down workout I have a great next one, where I make up all the ground lost and then any gains I could have anticipated plus some. One workout is just that it takes a few before you can come to any conclusions.

ardsranger
04-07-2009, 08:59 PM
How did you sleep last night? Did breakfast sit well? Any extra stress at work? Did you eat less carbs than normal last night for dinner?

Any of the above have made me have a bad workout. Many other factors could cause it too. I would stick to my normal plan for now, often after a down workout I have a great next one, where I make up all the ground lost and then any gains I could have anticipated plus some. One workout is just that it takes a few before you can come to any conclusions.

I have had a very bad time sleeping for last 4 days. I think the most i got was 6 hours some nights 4 to 5. Last night was about 6.
I may see how heavy the 210 feels if good then do the rest at full weight .
I will try to listen to the body a little better

Oh last night i did not eat carbs. come to think about it , I had tons of salmon, and cottage cheese is all

raz1875
04-08-2009, 06:43 AM
Try doing this once in awhile

75% of your current poundages

210 = 157.5

220 = 165

230 = 172.5

I know it's hard to go back but it does wonders
for me.

You have to hit the weights hard when you come back.
Bet you will get more reps.

aneas
04-08-2009, 07:28 AM
Sometimes we just have a bad day for no reason.

BuckSpin
04-08-2009, 09:49 AM
From someone else who employs a HIT approach:

How much rest are you giving these muscle groups between sessions?

ardsranger
04-08-2009, 10:30 AM
From someone else who employs a HIT approach:

How much rest are you giving these muscle groups between sessions?

unless noted
all sets are 10 10 8 increasing weight between sets, expect failure from 6-8 of last set.

Saturday
1/4 curls
(i have no ideal correct name for this , it curls with bar seated elbows as far back as you can go) left from lap to bottom or rib cage about 3-4" range

Curl Machine
Tricept machine
Tricept rope pull down
Dumbel curls One had at a time seated elbo on knee
bar tri
One set Quad
Sholder press/ Military press
Any tricept Light warm down

Tuesday
bench
Preacher Curls ONE SET ONLY 8
lat machine
Chest Pulls forward on wire 2 handles
Chest Fly
wide grip lat on cable
Sholder Left Machine (isolated)
rows
Scrunch
Bench Light warm down

Thursday (No Chest, Lats, Bicepts )
calf press on leg machine 2 sets of 20 per rep
leg press Machine
or Squat Sled
calf machine
quad seated
core on back wall
core forward
back machine
ham machine
Inside Leg
Outer leg
Scrunchs Sholders lift rotation
rows

Mon, Wed,Fri LIGHT Cardio
Sundany Pure rest . As much and Anything

chodan9
04-08-2009, 10:44 AM
Are you in a calorie deficit?

ardsranger
04-08-2009, 10:50 AM
Are you in a calorie deficit?

maybe ?
I did much more cardio the prevous night than im use too.

chodan9
04-08-2009, 10:53 AM
If I reduce calories enough to drop fat my lifts go down pretty quickly is why I was asking, it takes most guys a little longer to notice the difference but I notice it pretty quickly.

Analyst
04-08-2009, 11:16 AM
You know, I'd love to say I go up either in weight or reps every workout, but sometimes it doesn't happen. If I lose weight/reps for several workouts I change up exercises. Otherwise, it's not rare that I'll go down, then set new PR's in the next session.

ardsranger
04-09-2009, 07:26 PM
had a fantastic day in gym. Some stuff felt way easy. I guess last trip was just a off day.

sweat patato shake hour and half before workout felt strong.

ardsranger
04-09-2009, 09:04 PM
ps thanks again buckskin for the shake , love them