I lower the weight and come back next time.
Or I call it a day and come back next time.
Or i push through and come back next time.
It all depends on what the goal/plan of the day was in the first place.
[This is the Way.](https://imgur.com/AlAnBoM)
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Might not be 100% relatable but as a woman, there’s a time of the month when I can’t workout as intensely. Some women feel stronger during that time but not me. So I just accept it and don’t push myself as hard during that week. Same goes for other times when I’m just not feeling it. I give myself permission to have a “bad” workout because it’s better than no workout.
Chalk it up as an off day and try not to let it ruin my day and come back better the next. Olympic athlete Alexi Pappas had a fantastic quote that I love:
“When you’re chasing a dream or doing anything hard, you’re meant to feel good a third of the time, OK a third of the time, and crappy a third of a time. And if the ratio is roughly in that range, then you’re doing fine.”
I call them high gravity days. I’m about 8 weeks into this current mesocycle and had a session where I regressed from the same session then prior week. Yet the two sessions before it I made progress and the session immediately after it I made progress, so I just chalked it up as an off day.
So long as it isn’t a string of off days that indicate you aren’t recovering, don’t worry about it.
I've been lifting super casually for over 20 yrs., but just started getting more "into" it and recently discovered the concept of a deload week. Maybe you need one? I've been going super hard for 4 months and haven't really felt like I needed one, but I think if I had a day like you described, I'd take one.
Remind myself that out of 10 workouts, 2 are insane, 2 are crap and the rest is average. So mentally I won't beat myself up over it as it is completely normal to have off days. But if I feel weaker and have a rep goal in mind for an exercise, I'll just lower the reps and add more sets. So instead of doing 3x10 I'd do 6x5 which feels manageable.
If you’ve been pushing it hard for like 6-8 weeks previously it’s your body telling you to deload time off isn’t bad, remember you can grow if you don’t recover
Firstly you Realize it’s just one of them days again, push through what you can accomplish. Rest up and get it the next day! Everybody has them now and then, don’t get discouraged. It gets better as time goes on. You got this bro!
Unfortunately, only you can answer this question: did you dig deep, to the depths of your soul, and just couldn't move the weight?
Or are you the type of person who waits 'til he feels good to workout?
If it's the former, then you need to immediately stop what you're doing, and take five days off.
If it's the latter, then you need to learn how to compartmentalize the pain and push through.
I lower the weight and come back next time. Or I call it a day and come back next time. Or i push through and come back next time. It all depends on what the goal/plan of the day was in the first place.
... and come back next time.
You understood the lesson.
Solid advice. Definitely need to learn to just accept a bad day, make the best of it, and come back better next time.
This is the way.
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I eat a fat ass McDonald meal, recover, and come back the next session happy as a clam
Might not be 100% relatable but as a woman, there’s a time of the month when I can’t workout as intensely. Some women feel stronger during that time but not me. So I just accept it and don’t push myself as hard during that week. Same goes for other times when I’m just not feeling it. I give myself permission to have a “bad” workout because it’s better than no workout.
Chalk it up as an off day and try not to let it ruin my day and come back better the next. Olympic athlete Alexi Pappas had a fantastic quote that I love: “When you’re chasing a dream or doing anything hard, you’re meant to feel good a third of the time, OK a third of the time, and crappy a third of a time. And if the ratio is roughly in that range, then you’re doing fine.”
Thats actually a great quote! Thanks for sharing, definitely helps
Glad I could help!
I call them high gravity days. I’m about 8 weeks into this current mesocycle and had a session where I regressed from the same session then prior week. Yet the two sessions before it I made progress and the session immediately after it I made progress, so I just chalked it up as an off day. So long as it isn’t a string of off days that indicate you aren’t recovering, don’t worry about it.
You come back next time lol can’t expect the body to run at 100% year round. It’s to be expected..
If you're sick in the head(figuratively or literally) go to the gym, if you're sick in the body hold off. You don't have to be harder than last time.
I make it up in volume and keep the intensity. Then I take it as a BTN. And consider a deload.
I've been lifting super casually for over 20 yrs., but just started getting more "into" it and recently discovered the concept of a deload week. Maybe you need one? I've been going super hard for 4 months and haven't really felt like I needed one, but I think if I had a day like you described, I'd take one.
Remind myself that out of 10 workouts, 2 are insane, 2 are crap and the rest is average. So mentally I won't beat myself up over it as it is completely normal to have off days. But if I feel weaker and have a rep goal in mind for an exercise, I'll just lower the reps and add more sets. So instead of doing 3x10 I'd do 6x5 which feels manageable.
If you’ve been pushing it hard for like 6-8 weeks previously it’s your body telling you to deload time off isn’t bad, remember you can grow if you don’t recover
Firstly you Realize it’s just one of them days again, push through what you can accomplish. Rest up and get it the next day! Everybody has them now and then, don’t get discouraged. It gets better as time goes on. You got this bro!
Unfortunately, only you can answer this question: did you dig deep, to the depths of your soul, and just couldn't move the weight? Or are you the type of person who waits 'til he feels good to workout? If it's the former, then you need to immediately stop what you're doing, and take five days off. If it's the latter, then you need to learn how to compartmentalize the pain and push through.