For a bad training day, it was still pretty good

Today, Ross Enamait posted the following article on his blog:  It's a great reminder that these things take time.  It's a lesson echo'd by many experienced lifters.  While it is fantastic when gains come weekly and one's lifts improve rapidly, progress doesn't always occur so rapidly.  Sometimes it takes some time for the body to adjust and despite weights or total volume plateauing, there are adaptations taking place.  It takes patience and trust. It also takes an honest evaluation of one's training--it's certainly possible to stagnate simply because one isn't working hard enough.

My training for the past month had been going extremely well.   I was hitting squat rep PR's every other week and things felt really good.  The past few days, however, have felt relatively terrible. I've managed to avoid the flu that's been going around but I've definitely been fighting off something.  The past two days, it's been a struggle to get out of bed and I've been more tired than usual.  To top it off, my back was in a particularly disagreeable mood and squatting was fairly painful.

Despite this, I was scheduled to work with 405 in the squat and I was looking forward to setting a new rep PR.  Based on the 385x10 I did last week, if I hadn't been feeling run down and didn't have a sore back, I would've planned on 405x8 but I could tell that there was too much going on for that to happen this week.  Instead, I managed a set of 405x6, still a rep PR by 1 rep, and a second set of 405x4.  I didn't do a third set  because my back wasn't getting any better from the squats, in fact, it didn't like carrying the bar on my shoulders at all.

I decided to do some light conventional deadlifts instead of sumo deadlifts since my back didn't like any squat-type motions.  Fortunately, it didn't mind conventional deadlifts.  For my first two sets, I super-setted 10 reps of barbell shrugs at the end of the deadlift sets but for my third, I didn't have enough gas to shrug after deadllifts so I did the shrugs by themselves.

Finished up with some 55% of my 1 RM bench presses for paused sets of 10 with short rest.  Those burned.  3 sets of pull ups and I was done.  Managed to get in some good work, worked around a wonky back and still hit a small rep PR in the squat.  All in all, a pretty good day for a 'bad day'.

Squats:  135x10, 225x5, 275x5, add belt, 315x5, add wrist wraps, 365x5, 405x6 rep PR, 405x4

Deadlifts:  315x5, 365x5, 405x10, 405x1
Barbell Shrugs:  315x10, 365x10, 405x10  first two sets supersetted with deadlifts.  Last set was just a set of shrugs with a floor pick up.

Bench Press:  all reps paused, 135x15, 185x10, 185x10, 185x10  last three sets with 60 seconds rest

Pull ups:  5, 5, 5

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