Sorry to be a goof and abandoning this thread way back. I just went for the fastest advice from whatever board.
By a 5% program I mean Week 1: 4 sets of 5
Week 2: 4 sets of 4 with 5% increase
week 3: 4 sets of 3 with another 5% increase
week 4: 4 sets of 5 with week 2 weights and so on.
I forget spot on what other details of my program were then, the training journal is misplaced or whatever.
BB shoulder press 4 sets of 7 with 10 rep max
dips 4 sets of 7 with 10 rep
deadlift 5 sets of 5
full squats 5 sets of 5
Bent arm pullovers 4 sets of 7
BB bicep curls 3 sets of 6-8
situps 3 sets of 15
BB bench press 4 sets of 7
lataral raises 3 sets of 15 20 reps max
one arm rows 4 sets of 7
BB lying triceps 2 sets of 10
DB hammer curls 2 sets of 10
First 2 weeks, 1 minute between sets, legs 1.5
after week 2, double rest
So I have had this program going and not too badly. It is actually a rearrangement of a program someone designed for me that has the leg moves changed to separate days because I had a reaggravation of a hamstring injury and the doctor told me to.
Week 4, Day 3, a week ago today, I had an off sleep the night before, reached failure short of seven on the second set of bench, and said to heck with it and cancelled the whole session.
I proceeded last tuesday to do the next day 1 and had solid improvement, although I unexpectedly reached failure on the first two moves, I was ambitious.
Going through the week past friday’s work to today, I stupidly buggered my sleep again and did the same thing and thought not to try anything else today.
My question is, should I acknowledge a lot of failure of late and wrap up this program, take a week or so off? Might i try this session again tomorrow and set my tuesday work to Wednesday? Or is that a bad idea after failing on a second set and it is too soon?
Edit: I forgot, I am a bit past 40 years old.