nissan11
Elite
- Joined
- Nov 14, 2013
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I've had a terrible two weeks of bench press and I don't know what I've done wrong.
I'm running this program:
Week 1 - 65% 3×10
Week 2 - 75% 5x5
Week 3 - 85% 5x3
Week 4 -70% 3x10
Week 5 - 80% 5×5
Week 6 - 90% 5×3
Week 7 - test 1RM
Week 8 - deload
From 5-11-16 to 5-23-16 I was on vacation and not training. Even though I was part way through a cycle when I left, I started over at 65% with bench press when I got back home. According to my log I hit all my reps as usual until last week, 6-16-16. It was 70% day and I only hit 9 reps on my last set, and 6-9 were with rest pauses. That's never happened before. In the past I have VERY occasionally missed the very last rep of my last set in an exercise, but I've never stalled at rep 6 of 10.
Today (6-24-16) was chest day again. I attempted 70% again and did even worse. I failed on rep 10 of my second set, and only completed 7 reps in my last set.
Since last week I made sure I was getting plenty of sleep and eating plenty. I even took 7 days off of alcohol completely.
What am I doing wrong? What should I do now? I'm continuing on with the program in squat and dead lift and those are going fine.
Also, if I ever miss my last rep in the future again like last week, what should I do? Start over? Deload again?
I'm running this program:
Week 1 - 65% 3×10
Week 2 - 75% 5x5
Week 3 - 85% 5x3
Week 4 -70% 3x10
Week 5 - 80% 5×5
Week 6 - 90% 5×3
Week 7 - test 1RM
Week 8 - deload
From 5-11-16 to 5-23-16 I was on vacation and not training. Even though I was part way through a cycle when I left, I started over at 65% with bench press when I got back home. According to my log I hit all my reps as usual until last week, 6-16-16. It was 70% day and I only hit 9 reps on my last set, and 6-9 were with rest pauses. That's never happened before. In the past I have VERY occasionally missed the very last rep of my last set in an exercise, but I've never stalled at rep 6 of 10.
Today (6-24-16) was chest day again. I attempted 70% again and did even worse. I failed on rep 10 of my second set, and only completed 7 reps in my last set.
Since last week I made sure I was getting plenty of sleep and eating plenty. I even took 7 days off of alcohol completely.
What am I doing wrong? What should I do now? I'm continuing on with the program in squat and dead lift and those are going fine.
Also, if I ever miss my last rep in the future again like last week, what should I do? Start over? Deload again?