Running the 12Week Strength Template 2.0 and all was well until this week, Week 11 of the program, when I hit a wall, crashing and burning. Turning here to see how I should proceed so close to the end of the program. Days 1 & 2 felt fine, hit all my lifts. Work and other life obligations got in the way and needed to take two days off before training Day 3 (which I modified to be Day 2 by the program). Hit Bench (start with it since its my weakest lift), but RPE is a little higher than I’d like. Then I go to do DL’s and thats when everything goes South. Work up to my first working set @ 89% x 3 and it feels like RPE 9. Heavy single work ensues (I do the heavy singles after one work set - I tend to do better this way) and I miss going for 95%. WTF? Back off to do 92% (usually go for 93%), miss again. Fuming, I decide to go back to 89% and call it a day. Do one rep and then fail on my second rep. I don’t proceed any further.
Eat like a madman, get plenty of rest and decide to attempt at least the rest of the working sets on DL, approx 24hrs later (AKA, just a couple hours ago). Doing warm-ups and do two reps @ 315lbs which is about 53% 1RM and it feels like goddamn RPE 9. Glutes and lower back not happy at all. I know it’s not even worth it to proceed and unload the bar and truncate the session right there. I’m at a loss now though, mainly due to it being so close to the end.
How do I proceed? Do I take a couple more days off and try to re-do Day 3? Do I just keep pushing on into Week 12, or should I re-do Week 11 in its entirety?
I’m sure work stress plays a large role, but sleep and diet really haven’t changed during the entire program. Not much I can do about work stress, especially with the warmer weather, it’s only going to get worse.