Missed 2 ME PRs this Week.... What to do, What to do? "Sigh"

[JDarty6173]

Well This was the most disappointing week I've experienced during my almost 5 months of training Westside.. Quite discouraging in fact.. But now its time to get over it, quit feeling sorry for myself, and determine "WHY" I missed those lifts and what areas I need to bring up.

It first happened yesterday on ME Bench Day.. I was doing 3 Board Presses. My Previous PR from 4 Weeks earlier was 405 Pounds. I worked up yesterday as follows:

Bar x 5
135 x 3
225 x 3
275 x 1
345 x 1
425 Missed
425 Missed

The 425 would have been a 20 Pound PR. It came off the boards strong, but stalled out about 2 inches from lockout. One of my spotters said it even looked like my right arm was locked.. It was just so so close that I could taste it.. I pushed for so long that I literally ran out of air. I just couldn't hold my breath any longer without passing out.. Then on the second attempt I just had nothing left for it and never got off the boards...



Well the Next big miss was today on ME Squat/Deadlift. I was doing Reverse Blue Band Deadlifts. My last PR from 4 Weeks ago was 635. Today I worked up as follows:

225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
675 Missed
675 Missed

I really felt I would be good for a 40 Pound PR today, but it just wasn't to be. Both times the bar stalled just under my knees caps right after I locked my legs out. I was using a sumo stance.


So now I have to determine what went wrong and how to cure the weaknesses.. I know I would have still been good for PRs on both days if I would have gone for smaller ones of say 10 pounds on 3 Board and 20 Pound on Reverse Band Deads. But I wanted to go all out with some serious PRs..

I definitly feel I should start incorporating heavy close grip 5 board presses after speed work on DE Bench Day.. I have been rotating between JM Presses with Bands and Rack Lockouts with Bands. I also feel like I was unable to really use my Lats on the Boards.


As far as my Deadlift troubles, I feel like a lot of my problems are form related.. So I will start to incorporate Speed deads into my DE Squat/Deadlift after Box Squats to work on my form.. I feel like I need to bring up my lower back more as well.. I've been using 36", 44", and Arched Back GMs for ME work in a scedule like this:

Week 1 - 36" GMs w/2 set double choked minis (chain supsended)Week 2 - 44" GMs (chain suspended)
Week 3 - Arched Back GMs
Week 4 - 36" GMs w/2 set double choked minis (chain supsended)
Week 5 - Reverse Blue Band Deads

I was thinking of adding in some 32" Chain Suspended GM's. And also adding Pin Pulls from about 8 inches as well.


So what do ya'll think? I would greatly appreciate some opinions, criticism, ideas, or any input you might have..

Thanks everyone, and sorry for the long post

 

[coolcolj]

better luck next time

you can't keep banging PR's every week I have found

 

[Hannibal]

I think the only real problem is that you were on a roll with your PR's. You probably could have gotten the 10lb PR...but you made the big jump and missed. I am guilty of this myself. I don't think it is pointing out a physical weakness. Your plan does look good though.

 

[b fold the truth]

I think the only real problem is that you were on a roll with your PR's. You probably could have gotten the 10lb PR...but you made the big jump and missed. I am guilty of this myself. I don't think it is pointing out a physical weakness. Your plan does look good though.

This is exactly what I was going to say. I have been trying to stress this to my partner for a while. He may feel that he MIGHT get the 365 box squat but it more important for him to set the PR and MAKE the 345 squat.

B True

 

[JDarty6173]

Very true guys.. And honestly it never really occured to me until I was typing out my original post.. I always have gone for big PRs.. and have up till now always made them.. I have no doubt I would have made a 10 or 15 pound PR on 3 board and Deads.. And if I had nailed a PR I would feel much better about my training.. But then again I wouldn't be in a position where I would be trying to improve on some areas, become more effecient in my training.. So I believe I will ultimately learn more from those misses than I would if I had made them...

But I will definitly be going for a smaller PR on ME day..Then once I get a successful small PR under my belt, then I will go all out on a final attempt...

Thanks guys...Sometimes you just need someone to point out the obvious to you... As I did...