Greetings to all, and thanks in advance for some feedback.
Background: A recent new addition to our family has prompted me to switch my workouts from after work to early morning before work (the wife now gets the post-work gym time). I have noticed a significant difference in my lifting performance since I have made the switch, which I am currently attributing this to the ‘fasted’ lifting (depleted glycogen) versus ‘fueled’ lifting. The decreased performance seems to be only on the heavy compound lifts, and not so much on the secondary muscle movements. I have been doing a pre-workout shake and banana prior to heading to the gym in the mornings, but performance is still seemingly lacking. My diet has not significantly changed in the last two months, if anything it has been cleaned up a little.
Example: Today was a leg day. Prior to the new arrival, I had worked up to a 315 5x5 for squats but today was stuck at 275 5x5 (moving up in weight compromised form). A 40lbs drop in working weight seems to be a significant change for only changing the time of day in which I am working out. Front squats have only dropped 20lbs (to 225) during this transition.
Question: Is there something I may consider adding in my diet at night or first thing in the morning prior to hitting the gym that may help me be better fueled for my workout? OR do I need to become more accustomed to working out in the early morning hours?