Off Days and CNS

[iron addict]

Yesterday I went to pull. Aside from it being about 90 in the house and humid I hadn't slept real well and was pretty beat-up by the heat. My first move, T-bar rows felt like a ton. I kept going, up next were deads. warm-ups felt like a ton. Now normally, I would have just blown the day off and tried again the next day, but I knew today was bokked solid, so I kept going. Getting warm, when I was with 80 lbs of what I did last week, I couldn't break the floor wih the WARM-UP weight. EIGHTY POUNDS LESS than lst week.

Guess what? Doesn't mean shit except CNS wasn't up to the task. Anyone here REALLY think I got 80 lbs weaker in one week? Not likley. I get calls from trainees all the time that have an off day and think the sky is falling. When I lift is a LOT down from a prior sesion it can mean it's time to rotate that lift out. But if everything feels super-heavy, it's more often than not a CNS issue. I can't count the trainees that have called thinking the sky was falling, and after being told what was likely going on, and advised to ty again the next day, or next week, they blew-out a PR.

What did I do about the workout? I dropped the weight a LOT and did a 20 rep set of deads, some bicep work and called it a day.

Iron Addict

 

[Blown_SC]

Notice that myself when it's extremely humid; I'm weak as a kitten (compared to the previous week)...

Good post IA.

 

[DADAWG]

just took a few days off myself and came back like a bear at the gym last night . ive been going months at a time 3-5 days a week without a week off and just needed a few days off .

 

[LUVdaBENCH]

dawg what does ur split look like?

 

[DADAWG]

dawg what does ur split look like?

we change it up to suit our schedules but usually its
monday squats
tuesday back/bi
thursday bench/tris
friday deadlift
when we can handle it and have time we do some speed bench or shirt work on sundays but its just hit and miss.

 

[gottabadrash]

so tru IA another good post

 

[0nyx]

whats CNS (central nervous system?)

 

[pullinbig]

dawg what does ur split look like?

trust me you dont wanna see his split, hair everywhere and dingle berries galore.

 

[DADAWG]

trust me you dont wanna see his split, hair everywhere and dingle berries galore.

no hair , i shave it silky smooth

 

[pullinbig]

like you can reach back there. try again dawgystyle

 

[Blown_SC]

whats CNS (central nervous system?)

Yes...

 

[sniffy54]

What did I do about the workout? I dropped the weight a LOT and did a 20 rep set of deads, some bicep work and called it a day.

Iron Addict

IA in that situation wouldn't the 20 repper put the CNS in further depletion?

 

[DADAWG]

IA in that situation wouldn't the 20 repper put the CNS in further depletion?

" in my opinion " lol for what its worth , i dont think that high rep sets even if done to failure place the same stress on the cns as extremely heavy weight .

 

[LeanMeOut]

Great post

 

[iron addict]

IA in that situation wouldn't the 20 repper put the CNS in further depletion?

If it were a case of me being on the edge of CNS fatigue from weekly workload, yes, doing anything really heavy would be a bad idea. But I am well rested and recovered and it was just a case of the heat, lack of sleep, and just having an off day.

It also wasn't a rest pause set. I knocked out 15, caught my breath, and did 5 more. They were done pretty slow though with a long pause at the top. My traps are still sore

IA