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?