Protocol for overshooting a heavy single

Training Q&A [Moderated]
1

Let’s say (this is an actual example from today’s deadlifts) I plan out a 1@8 of 175kg for the deadlift based on my previous session’s single, but when I do it the form is pretty wonky, my grip loosens a bit, it’s really a grinder, and it feels way more like a 9 than an 8. Should I:

  1. Just accept it as my heavy single for the day and move on? (and if so, calculate my backoff sets based on that single or drop weight a bit?)
  2. Rest 5 minutes, drop 5% of weight on the bar, and try again to get a true single @ 8 before moving on to the backoff sets?

I’ve done both before. I usually do the first thing, but today I did the second thing and I don’t think any of my backoff sets were really affected that much, given I did a pretty thorough rest between my @9 and my true @8. What do y’all usually do in this situation?

2

Hi Jack

A couple of notes about the situation here-

  1. You want to plan out as you did, but then use your warm up to see how accurate the plan is for the day. Be sure you are paying attention to your last couple of warm ups, then adjusting your top single if needed. However sometimes, that single is wonky and it just happens that way.
  2. Go with option 1-take it and move on. Adjusting your rep work would likely only be needed if that was a big overshoot or you were suddenly realizing you were more fatigued that expected and that the drops will be too high. Sounds like it was more like-bar path or set up was a tad off, so you were just fine.
  3. No need to redo the single at 8, since your heavy single was done, programming goal was essentially met already.

Hope that helps!