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?

  • John@lemmy.mlEnglish
    1·
    6 days ago

    I realize this is 5 months old, but hey, the community is a bit slow…

    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.

    This is completely normal. It might take 2-4 weeks to add that 1 rep. Let’s do the math.

    100kg for 14 reps (whatever, it’s just an example). That’s an e1RM of 146.7 kg. Let’s say you add 1 rep a month. Yep, 1 rep a month. In 6 months you would have 100kg for 20 reps. That’s an e1RM of 166.7 kg. You just added 20kg from only 1 measly rep per month. That’s awesome progress!

    Do you see what’s going on here? Progress slows when you get stronger, but it’s still significant over the longer term.

    You aren’t doing anything wrong! This is totally normal progress! There’s always somewhere that I can add a rep in my workouts, but it’s often not my main lifts.

    Up the weight like you planned, and work on getting the reps to your target again.

  • UndercoverUlrikHD@programming.devEnglish
    5·
    6 months ago

    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.

    • Grogon@sh.itjust.worksOPEnglish
      1·
      6 months ago

      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.