Hey I am doing PPL Rest/ Cardio PPL Rest/ Cardio and so on.
Instead of a PPL A and B version I went for only “A” to track my reps better.
I noticed I am just not achieving anything. Monday I did incline bench press (3x8-12) and did 1. Set 14 Reps, 2. Set 12 Reps and 3. Set 9 Reps.
I thought I might go up with weight now on thursday since I hit my rep target in 1. and 2. set.
Instead I wanted to try and get another rep in 1. Set and 2. Set and 3. Set but to my suprising it didn’t happen. My first set today was 9 Reps, 2. Set 6 Reps and 3. Set I had to reduce weight to even get it up.
I recovered (imo) very well. I am off work, was sauna between the days, slept almost 10 hours a day and ate quite a lot (3.1k+ kcal and 200g+ protein every day). No stress at all either.
So I went to the gym today and this just happend. I wasn’t even expecting that much of a crash. My previous plan was even actually increasing weight - thank god I didn’t lol. That would have gone bad.
But now what?
My plan is following: Push:
- Incline DB Bench Press 3x8-12
- Seated DB Bench Press 3x8-12
- Machine Chest Press 3x8-12
- EZ Bar Skullcrushers 3x8-12
- V Bar Pushdowns 3x10-15 + 4. Set (50% weight of working weight AMRAP).
- Cable Lateral Raises 3x10-15 (+ also AMRAP 50% weight)
What am I doing wrong?
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If you trained push on Monday and Thursday, it wouldn’t align with your plan of PPL, rest/cardio. Did you skip the rest day?
Regardless, once the freebie gains are over, linear progression doesn’t happen on a weekly basis, and recovery is complicated. There could be plenty of different non-quantifiable reasons as for why you didn’t perform as well as last push session.
Just consider it noise/natural fluctuation. Zoom out and look at your trend line over a few weeks instead. Bad days at the gym are unavoidable, I wouldn’t worry unless you’re trending downwards in performance.
I was today at gym. Not yesterday.
So PPLC I didnt do anything thursday. I accidently wrote thursday cause my previous plan was PPLPPL Rest PPLPPL Rest but I think it was just not enough recovery.
