Decrease your intensity via total volume or weight. All of the other suggestions are just a band-aid to what sounds like the real problem is, CNS fatigue (which someone already mentioned).
If you dig too deep of an energy deficit for yourself, you may have issues later on. I was the nose to the grindstone type of guy. Trained while I was sick and if I felt like shit.
I’ve now come to the conclusion that you can make great gains in strength and size without consistently beating the shit out of your nervous system.
Another solution if you’re adamant and ignore me are “neural charge workouts”.[/quote]
Thanks for the input and unfortunately, I think you might be right! Last night was a squat workout and I felt like I was out drinking all night again!
All last year I followed Wendlers 5/3/1 and managed some great weights.
Last night i started the 5/3/1 rest pause challenge and did (bodyweight of about 180#)
- Squats for 135x5, 175x5, 230x5, 265x5, 285x5, 310x7, 265x16.
- Bench 110x5, 135x5, 155x5, 175x5, 195x5, 220x8, 175x13, 175x3, 175x1 (the last sets are rest-pause sets).
Then some pull ups, tricep pushdowns and ab work.
My max squat just before Xmas was 395# (180kg), but had a break of about 4-5 weeks. This has probably gone down given the two squat sessions so far this year have been less than stellar!
However, I have always thought that I wasn’t working hard enough and that I should add more volume/weight, but do you think I should drop some?
Thanks again for your input. Nothing is worse than feeling like turd all day at work.[/quote]
Also, just from taking another look at your session last night, I think you’d feel a lot better if you hadn’t repped out for your final set for squats. Following that scheme would probably make most people feel shitty the next day. Repping out to failure on lifts like squats and deadlifts will fry most people.
It looks like you already got enough volume in, why rep out once that’s complete? I think it’s important to train hard, but also intelligently. That final set may give you slightly more hypertrophy than you may have otherwise gotten, but was it worth the cost to your nervous system?
Moving forward, I would start thinking about the best way to implement the stress to cause the desired effect without burning out your CNS, i.e. maybe remove that last set of squats or replace it with something less taxing like leg press etc.