Botched Exercise - Novice

Training Q&A [Moderated]
1

Hey Gang,

Two workouts ago I gave it my all on the press and last rep had to push press it to get it up. I’ve been reading on effort and I would say that was a ten while performing that last rep. Shoulders were tired and sore on my two day break came back and my bench was absolute crap - 4 reps, 2 reps and didn’t do the last one.

My question is on the novice program when you have a crap go at an exercise could I still make it a positive and switch into some volume training at a threshold of around 8 for the exercise? or just leave it alone till next time? For example, bench went to crap so I took 65% off my one rep max and performed 50 reps or do 100 pushups ( got this from Alan)

Also, found this gem down below today and pretty stoked on implementing this when I get into stall land. Do you just perform the AB workout below for the week and then next week head back to the regular Novice program? Some clarification would be greatly appreciated.

Workout B

Squats per NLP

Press 1 @ +5% from last 5 x 3 sets, then take 15% off the bar for 4 reps x 6 sets

Power Cleans or Rows per NLP

Close grip bench x 8 reps x 4 sets @ -15% from previous bench press 5 x 3 sets on NLP

Cheers

2

No, you would switch to that plug-in and keep running with it until it (and/or your squats and deadlifts) stop progressing, then switch to post-novice programming.

(I don’t know what this 50 reps thing is from Alan, but I suspect he would not recommend it anymore.)

3

Thanks Austin,

How would you progress the weight then Sir?

Workout 1: Failed Reps on Press @ 125lb
Next Press workout: 1 press @ +5% from the 125lb, take 15% off and perform 4 reps x 6 sets
Next Press workout: Press x 8 reps x 4 sets @ -12% from previous press 5 x 3 sets on LP

Next workout: Where would I be adding weight on the @1 rep, or the 4x6 sets or both?

Much appreciated

4

Please disregard my previous reply. Found my answer from you guys. Cheers