Only got 1 rep. What to do next?

[PrimalFish]

Hi Brent,

Was hoping you could help me with a programming issue (on squats) I just ran into last night. '

Age:33
Height: 6'6
Weight:245

Here are my most recent workouts:

2/2
Squat 285x3x5

2/5
Squat 225x3x5

2/7
Squat 290x5,5,1

2/9
Squat 230x3x5

2/12
Squat 295x5, 275x5x2 (decided to switch over to one top set and 2 back offs @ 90-95% based on recommendation by Michael Wolf)

2/14
Squat 235x3x5

2/16
Squat 300x5, 280x5x2

2/19
Squat 305x5, 285x5x2

2/21
Squat 245x3x5

2/23
Squat 310x1

So after only hitting 310 for 1 rep last night I just packed it up at went home. To be fair, I wasn't really feeling too great last night and probably should not have gone to the gym but I did not want to miss a workout. I'm surprised to have only have hit one rep, but at the same time the past few squat workouts have been extremely difficult; I really had to push to get through the top sets. The squat is really my worse lift too, due to a knee injury/quad tear and maybe my height. So maybe I've come to end of LP?

I'm hoping you could recommend what I should do net when I go back into the gym on Monday. Should I attempt 310 again, back off, move on to intermediate? I think it is best for me to run a basic HLM program after LP, so maybe you could give me some advice on how to best do that? As in what weights you think would be best to start with.

Also, I haven't done a reset yet this time around, but I have run LP in the past before and had to do resets at lighter weights (I think around 275). I've never gotten the weight this heavy before.

Thank you!

[Brent Carter]

Take 310 again and get your 5 reps. If you can do 305x5 you damn well aught to be able to do 310 for 4 and while you are there you might as well do your last rep. Or at least that is what I would tell myself before getting under the bar...

[PrimalFish]

Yea, that makes sense to me that one should not be going from 5 reps down to 1. I just wasn't sure if I had hit a wall that was possibly showing a deeper problem. Will try again on Monday.

[Brent Carter]

I think it was just circumstantial. So give it another go and let us know what happens.

[PrimalFish]

I think it was just circumstantial. So give it another go and let us know what happens.

Hi Brent. Unfortunately last night's workout did not go well (as far as squats are concerned). My last warmup at 275 felt heavier then it should. I got 310 on the bar and the first rep was a real grinder, the second rep was impossible, and I won't even count the 3rd because form was so broken down, so 310x2. I guess I'm regressing because 310x2 probably means I could no longer get 305x5.

I continued on with the rest of the workout which went fine.

Not sure what this means or what the best course of action would be. Thanks for your help on this.

[Brent Carter]

The First Three Questions | Mark Rippetoe

Assuming none of the above apply. I would reset. Back off on load in order to give yourself some time to recover from accumulated fatigue. Below would be the loads used on the next 4 workouts. Take a light day mid week if you need to.

1 285 x5x3
2 295 x5x3
3 305 x5, 290x5x2
4 310 x5, 295x5x2

[PrimalFish]

The First Three Questions | Mark Rippetoe

Assuming none of the above apply. I would reset. Back off on load in order to give yourself some time to recover from accumulated fatigue. Below would be the loads used on the next 4 workouts. Take a light day mid week if you need to.

1 285 x5x3
2 295 x5x3
3 305 x5, 290x5x2
4 310 x5, 295x5x2

Thanks I will do this. Next workout will be Wednesday so no option for a light day this week. If I take a light day next Wednesday I should hit 310x5 by next Friday. That sounds good!

[Brent Carter]

Let us know how it plays out.