Missed a rep on "light day"

In my current training plan, I alternate heavy volume weeks with light volume weeks.  For squats, my "heavy days" include about 8-10 total repetitions at 90%+ weights and another 10-15 repetitions at 80%+ weights.  Usually this takes 6-7 sets.  On "light days,"  I plan for 3 repetitions (three sets of 1) at 90%+ weights and another 10-15 repetitions at 80%+ weights.

Today was a "light day" so the plan was to take my last warm-up set of 365 for 3 (technically this is my first work set since 365 is 81% of my current 1 RM) and then hit three heavy singles, as if in a meet.  After that, my 80%+ sets would be 385 for three sets--the same back-off weight used in my workout last week.

The singles went well, instead of increasing the weight each time, I did one single at 405 and two singles at 435.  The 435 was heavy but not a grind, a good practice weight that should eventually be a safety opener weight at my next meet if things aren't feeling excellent on lifting day.

My back-off sets at 385 also felt good and my first two sets of 4 reps felt more solid than the previous Tuesday's efforts.  On my third set, I felt good enough that I thought I could get 4 reps and beat my work volume from last Tuesday.  Everything went well until I came out of the hole on repetition 4.  Somehow I got a bit forward and the bar stalled.  I saved it from dumping forwards but once back on my heels, I was out of gas and knew it wasn't going back up.  For the first time in a couple years, I had to dump the bar onto the safety pins.  Luckily it was only a couple of inches so there wasn't a lot of attention grabbing racket.

I don't usually miss squat reps in training, mostly because it's a pain in the butt to strip the bar and reset it but luckily it didn't feel like the kind of miss that stresses out the CNS.

Squats:  135x10, 225x10, 315x5, 365x3, 405x1, 435x1, 435x1, 385x4, 385x4, 385x3

Overhead presses and push presses were next and while I didn't seem to have much pressing power, I was able to hit a new rep PR in the push press.

Overhead press:  135x5, 135x5, 185x3, 205x1, 225x0.

After the miss at 225, I started my push presses at that weight.  I'm thinking that I probably wasn't fully recovered from last week's overhead press PR.

Push Press:  225x3 (rep PR), 225x2, 225x2

After the push presses, I decided to do another three sets of squats in a Sheiko-style second squat session.  I did this partly because I didn't want to end the squat workout on a failed lift and also because I wanted to work on fixing the form issue that led me to get forward out of the hole.  These sets at 74% of my 1 RM went very well, lots of speed and I was able to concentrate on keeping my chest up coming out of the hole.

Squats:  335x5x3 sets

All in all, a good workout even with the unexpected missed rep.


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