Hey everyone, just want to know if anyone feels the same way. Sometimes when I’m at the gym, I’m pumped and ready to progress on a major compound lift to a heavier weight then the week before. I warm up and everything, then when I add that heavy weight, I can barely move it and need a spotter to help me get the minimum number of reps, for all my sets.
I don’t know about you guys, but I always feel so demoralized, it’s as if my testosterone suddenly drop and the rest of my workout feels so dull and half-hearted because of this feeling of weakness that clouds my mind for the rest of my workout.
How do you guys deal with this feeling?? like today I had a really bad chest and tri day today, I planned on hitting 3x4-6 for 205 on the bench today and felt so weak on all my warm up sets that I could barely hit even 3 reps for 205 on the first set. Does missing 3 days last week have anything to do with it?
what would you guys do in this situation?? more sets & reps at a lower weight, or proceed with the progression and attempt to lift it to failure with a spotter assisting??[/quote]
Be patient. Just hang in there and keep on trudging ahead. Days like this ought to be used as a reminder that quitting is not an option and motivation for a better showing during the next session.
Personally, I’ve found that the days leading up to a specific session’s performance are critical. I squat every tuesday; I make it my purpose to eat clean and get plenty of rest on sunday and monday, so that when i get under the bar on tuesday night i have no doubt in my mind that I’ve done everything i could to put myself in the best state possible to dominate the weight. And then i do just that…
I’ve also noticed that if i slip up and eat like crap, the next training session is more difficult than usual. Sometimes its hard to pass up a beer at lunch, but if so thats the price I pay.
A lot of lifting is about mental toughness. Just because the weight might feel “heavier” on a particular day does not mean that you can’t move it. Every time i squat my heavy set (currently 415) and get to my 5th rep, there is a part of me that thinks there is no possible way I’m going to bang out 3 more reps. Then I suck it up, let out a grunt or two, and move the weight. By the time I get done, the room is spinning and the middle-aged men are condescendingly shaking their heads in my direction. But when I get the silent, slow nod of approval from across the room from the biggest guy there, I crack a half smile and know it was worth it. I can’t wait to add 5 more pounds the next week. I love the battle for the extra rep or the extra 5 pounds. I’ve had this attitude for a good while now and have been making steady improvements and good gains.
Also, you may want to examine and re-evaluate the structure of your training split if you are constantly having these shitty days. For example, if you worked your shoulders the day prior to benching, fatigue could explain why the bench weight feels “heavier” than it normally would. I don’t know what kind of split your working, but I make sure to leave 3 days between my chest day and shoulder day. Same thing with back and arms. I’ve found that this takes the fatigue factor out of the equation for me. Basic common sense.