Stalled after first deload. fuck man, help me.

[Aslin]

Ok guys, i'm on the advanced novice program, i'm talking about squats btw.

It was my heavy day last night, I was going for 313*5*3, after successfully doing 308*5*3 on monday.

My first set I managed 2 reps, then did a second set of two reps and gave up, I was so pissed off to fail so miserably,

I was eating perfectly all week, and consumed 8 doughnuts before working out to give me the energy, I felt fine, but I just couldnt do better than two sets of two.... The only thing I can think of is not getting enough sleep, I didnt sleep well monday night, maybe got 2 hours in, and it might have carried over to friday - although I did have a nap before my workout.

I recently worked back up from my first deload last month where progress stalled at 290.

My plan is to try 308 again on monday and hope fri was just a shit day, If I fail on 308 i'll know a deload is in order and deload 10%.

Or you I should just switch to TM?, it's just strange that I was making steady progress and then it all fell apart with only 2 sets of 2....


Thanks for any input.

[Mr.City]

I know what your problem. You need a more intensive deload. Rip details this in the novice chapter of PPST, both editions.

[METAL VIPER]

I recently worked back up from my first deload last month where progress stalled at 290.

My plan is to try 308 again on monday and hope fri was just a shit day, If I fail on 308 i'll know a deload is in order and deload 10%.

I wouldn't give up on novice progression just yet. Milk that shit for all it's worth. Look at it this way; you stalled at 290 and got to 308. Progress is progress and as you get more advanced, you're going to be thankful for every pound you gain on a lift.

[Alex Bond]

Don't switch to TM until you have deloaded at least once, preferably twice. Advanced novice can last quite a while. I did my first deload at 315# for 3 of 5 and after that first deload rode it up to 355# for 3 of 5. Everyone has bad days once in a while.

[Aslin]

thanks for responses guys, thought rip recommended a 10% deload?, might be wrong though...

[Mr.City]

He recommends two types of deloads in PPST. You might want to go with the 2nd one.

[Aslin]

Just to update, I rested all weekend, and ate a big chocolate cake a couple of hours before mondays workout, the workout was great, I managed 310x5x3, it was hard, and i thought I was gonna pass out at the end, but it felt completly different to fridays workout, hopefully I can keep progressing another 10-15 lbs before a big deload...

[Patrick L.]

I will have to try chocolate cake in the future...

Just a thought..have you thought about lightening your jumps? You may be at the point that 5# is too much to increase each workout.

[MazdaMatt]

Aslin, you're probably feeling like you're going to pass out at the end of your workout because you've used up all the sugar from the cake and you're running out of steam. I find my best results come after a double bacon cheeseburger (a good one, not mcdonalds) and a liter of milk. I give it a half hour to settle down, then I'm good to go. I used to always have a peanut butter sandwich, but that didn't see me through to the end of the workout.

[hatmanii]

I know that if my preworkout nutrition is sub-par, then my workout will be also.

Personally, whole milk + an apple on the way to the gym keeps my energy levels constant. If it's been a few hours since a meal I'll throw a little whey in with the milk.

-Hat