Good info man. Good video, as always... I used to get so frustrated with bad training days because I was too focused on that single day and not the entirety of the cycle... I always panicked and felt like my strength went down, which would lead me to try harder and harder and eventually burn out.. This lasted for years, until I learned how to auto regulate and listen to my body. Thanks again for putting out quality, brother!
I think alot of people focus so much on the training portion, they forget everything else in their everyday life could also increase stress/fatigue that you have to learn to work around, which is why I think RPE can be a good tool
This video is talking about symptoms and not the cose. No1 cose for bad days is Stress. With stress from every day Life, like money, bills, relationships etc.. every element of your being suffers: Sleep Concentration Performance Recovery Lack of discipline Over all care for well being Thoughts Nutrition discipline Etc.. Then accumulation of it all can brake you down most of time.
However, each of the 4 things he lists affect stress, and are things that are much easier to adjust than your work or money related stress. It's best to focus on the things you can control, and adjust those to a level that works for you, everything else considered.
This whiteboard has a beautifully bold and embattled patina. Just as does the bountiful Bromley. Telling you a like it is. And that he’s already told us, listen!
I like the points you made and feel like you did an awesome job at explaining them, but kinda disappointed you didn’t mention plain ol’ stress (unless I simply missed it). I’ve only been training for two years, but the only time I absolutely needed a deload week was when I had a lot of shit going on at once. Relationship problems, school, work, and some family stuff came up at the same time, and I went into my squat session feeling physically fine, but the moment I went got my top set of 5 reps, I failed on the first rep. I rested 5 minutes, tried again, failed on the first rep. I deloaded that week and was fine there on out, and once the stress of life slowly eased up, I was back to normal. I know this won’t apply to everyone as I had it, but stress is stress. Be it from cns stress from weights, to regular everyday life.
Well yeah, but the main reason stress affects most people is because it affects their sleep and diet, which he mentioned. Maybe it was the same for you?
Literally wrote 3 personal thank you messages to the Bromley about how my life has changed through is teachings and knowledge. ( deleted all 3 I did) No jokes peeps,, Wow, even more impressive,, This dude can move mountains with the twitching of his lower back yet, imo, he doesn’t show off! 😮
Now that I'm older the lifting heavy to often is getting me in trouble. I find myself injured more often. Getting older is a PITA I have to get smarter about training.
Any 'off day / 'bad day' that is Injury Free is A Great Day.... thats how i look at it.. ReEvaluate The Week leading Up to the Off Day.... something changed.. Sleep?, Diet ?, Need Off Day?, Super Supps?. Stress.? Recovery from last Big One Rep Max lift ?? You'll figure it out .. Guarantee next lift Session will be Phenomenal..
Having a bad training sesh right now in basketball. The holidays just started so I’ve been right at it in both the gym and the court everyday 4 hours +. And yesterday I took a rest from the gym and played ball for only an hour showing off with my friends. But now a day after I’m excited to get back to proper training but I end up going to the court late, woke up early after a late sleep and my legs just don’t feel like doing anything, yesterday I was jumping out the zoo but now I feel like I can barely touch backboard. I’m also air balling so many of my shots and I just feel like all my hard works gone and I’ve lost all my skill.
Right now I get worse every time I go into a workout. The weight drops at some exercises, and the most affected ist my back. At the beginning I didn't feel my lats, then after few months I felt them I got better and better, and since last week I drop and it is SO hard to feel them again. It's like I'm back to stage 1.
@@temokun7268 ive had the same problems at times i remember one time i had a solid 2 weeks of just shit workouts it drove me insane as i lost size but the thing someone told me was recovery week and i took a week off and literally i was so much better when i come back try it every 3 or 4 months
Best my friend keep going like this support from me only love and happiness to all people and never give up i wish the best to all people and we love you mister never stop what you doing 💓 !!!!!!! And we need to love God,Jesus and all saints like God,Jesus and all saints love as so much all of as !!!!
Sometimes it's even simpler than you say here, we all have bad days at anything in life bad days at work even just waking up not feeling well feeling ill etc, if I know I haven't got the gas in the tank for a workout even after good recovery I will just workout abit lighter, you don't need to overload yourself every workout, being in the gym doing anything is better than nothing even if your only doing enough for maintenance
I just had a bad day and it’s been a LONG time since I’ve had one of these. The first time, I ate soooo much protein before I could barely walk during that workout. Today, well, I slept enough but did sleep late so maybe I was tired or maybe I ate out last night and it wasn’t the best decision, it could be I had creamer in my coffee this morning before my workout (although I’ve done this before) and lastly it could be I did isolated legs before compound (squats) and by the end I was just not hanging
I was struggling today! Granted I started the gym two weeks ago, but today I could barely run 1 minute on the treadmill, when I recently have been running 3 minutes straight with a 2 minute rest. What’s going on with me🤔
Hey Alex, just coming back to this video. Great video like alwyas and just had a question. Do you think “bodybuilding” days or days with smaller spatial exercises are a good way to dissipate fatigue while still greasing the groove and making progress in some manner?
Ive trained literally the next day after only just 'getting over' being sick and it was 'good'. I pushed hard. I got thru' work i had planned. Afterwards i had to sit for some time though. Then, ive had days i felt great but just didnt perform as usual. I dunno. Recently i had a day like this but got annoyed by crappy music in gym i got angry and hey i had power to train lol.
I did fine 2 weeks ago with deads. 5×4 @85%. Then did a reasonable de-load the week after. Came back this weekend, great squat day first of the week and I'm pumped up for today for DLs and I don't think I went too overboard last training day. I try 5×3@ 88% and could only do 2 reps for the first 2 sets without breaking my core/stability. Then I dialed down the weight for the 3 remainder sets. I feel really bummed but I am on a caloric deficit so I guess that could be the big reason why but I'm looking into everything. What should I do moving on? I'm trying to peek for a max out day in about 3 weeks. Squat is really going well and so is my OHP, the deadlift is kicking my balls.
Yes, but in very broad terms. Theories around athletic training are very tightly connected to the formal literature on strength training. I've had success with high school athletes one on one, but I don't work with sports teams.
Lately my “bad days” were attributed to being lazy when warming up. Over weeks I started doing less and less to prepare for deadlifts. Went from 82% for 2x8 relatively easily to 85% that was meant to be a 2x5 the following week. Ended up being 4x2 just to try and get the work in, failed the 5x2. Bit of a head scratcher at the time as diet, sleep, recovery was fine. Only after some consideration and looking back in my log I could see the logged warm ups gradually reducing, again due to sheer laziness. Just hit a 2x5 at 87% after simply spending the extra 5-10 minutes warming up hamstrings and hips specially so I’m back on track now but something else to consider.
Good point, I find warmups also play into the psychological aspect of preparing for big lifts; definitely not something you can sleep on. Sounds like a couple of weeks of hard pulling. If I'm reading it right (sets x reps), two eights at 82% is very substantial (even if it felt easy), and there's some good pullers that can't pull off 5 at 87% on a good day. Gauging where your recovery threshold is can be more art than science, every lift is different and with a finnicky one like deadlifts, your performances can lie to you.
Alexander Bromley I am currently peaking right now and I’m not particularly strong (Max is 475) and I’m weighing about 160 so I think I recover relatively quick compared to a bigger guy. I’ll continue to monitor as I’m peaking
Hi coach I keep having bad workouts week by week it’s gotten to a point I went from doing 6/8 reps 3 sets of 225 to barley completing a 5x3 with that weight. My ohp just last week was 150 x9 3 sets this week exactly one week later I struggled to get 5 reps
Sounds like you need a proper deload, and then need to consider how hard you go each session. As you get stronger and the weights get bigger, at some point you just need to change things up to either allow for more recovery between sessions, or take some time to build a stronger base with lower weights and greater volume. Hope it works out, take it easy for a while!
What do you think is better split...chest day 1, legs day 2, accessories day 3 ,back day 4 , accessories day 5...off 2 days....or legs day 1, bench day 2 etc...
I'm 52 years old. I've been preparing for my first official powerlifting meet. Is the Candito program to much for my age? Week 2 went great, but week 3 is a disaster. Am I too old? Please help.
I reqularly struggle to recover from the lack of protein and sleep but i attend high school, have online college classes, a job and play sports in high school, so I struggle to be able to find time to eat and have enough time to sleep as I reqularly end up lifting at 12am or later
HI alex i know its off topic, but you know, its time to set new years goals. Benching in the 110-115kg 1 rm range. Can i get a 140kg bench by the end of the year? Also, i am squatting 80kgx20, once a week, increasing 5% a week. How long will it take to get to 140x20? Bw 98kg, planning to drop to 89/90
Your bench and squat goals are certainly attainable, but it all depends on your approach. Find a solid program or coach so you can focus on the process instead of fixating on the number you want to hit. Unfortunately I can't predict your rate of progression because it all depends on how many bad decisions are made between now and then!
@@AlexanderBromley another question. Will i gain or lose bench strenght if i do super squats for 8 weeks twice a werk? Sould i include a third day for bench or it will fuck up the whole program?
I ask this because I'm an older lifter training major lifts once a week and due to motorcycle accident may be forced to bench only instead of full power...soon be 59 yrs old...
My honest suggestion is that you train 3 times a week and allow yourself 4 days of recovery. Simple Pull-Push-Leg can be a good option. Recovery becomes more challenging with age than actually working out.
I was sick for one week and after that I couldn’t lift half the weight I used to
Good info man. Good video, as always... I used to get so frustrated with bad training days because I was too focused on that single day and not the entirety of the cycle... I always panicked and felt like my strength went down, which would lead me to try harder and harder and eventually burn out.. This lasted for years, until I learned how to auto regulate and listen to my body.
Thanks again for putting out quality, brother!
I think alot of people focus so much on the training portion, they forget everything else in their everyday life could also increase stress/fatigue that you have to learn to work around, which is why I think RPE can be a good tool
This video is incredibly useful! I feel like I need to rewatch a few times with a notepad it's so dense with good praxis.
This video is talking about symptoms and not the cose.
No1 cose for bad days is Stress.
With stress from every day Life, like money, bills, relationships etc.. every element of your being suffers:
Sleep
Concentration
Performance
Recovery
Lack of discipline
Over all care for well being
Thoughts
Nutrition discipline
Etc..
Then accumulation of it all can brake you down most of time.
However, each of the 4 things he lists affect stress, and are things that are much easier to adjust than your work or money related stress. It's best to focus on the things you can control, and adjust those to a level that works for you, everything else considered.
This whiteboard has a beautifully bold and embattled patina.
Just as does the bountiful Bromley.
Telling you a like it is.
And that he’s already told us, listen!
My man Bromely is giving us gold! I like checking my knowledge
against videos like this and seeing where my experience matches or deviates
Our man is back 😏💪
Lol ladies and gentlemen...we got im
I like the points you made and feel like you did an awesome job at explaining them, but kinda disappointed you didn’t mention plain ol’ stress (unless I simply missed it). I’ve only been training for two years, but the only time I absolutely needed a deload week was when I had a lot of shit going on at once. Relationship problems, school, work, and some family stuff came up at the same time, and I went into my squat session feeling physically fine, but the moment I went got my top set of 5 reps, I failed on the first rep. I rested 5 minutes, tried again, failed on the first rep. I deloaded that week and was fine there on out, and once the stress of life slowly eased up, I was back to normal. I know this won’t apply to everyone as I had it, but stress is stress. Be it from cns stress from weights, to regular everyday life.
Yeah. That's the "not taking into account, recovering" part in the first min and a half.
@@johntrains1317 Stress from everyday life plays a big role in performance and he didn't go into detail about it. That's all I'm saying
Yep, he missed the role real world stress plays on training
Well yeah, but the main reason stress affects most people is because it affects their sleep and diet, which he mentioned. Maybe it was the same for you?
@@Iheartlifting very good point. From what I remember, I was eating just fine, but my sleep could definitely have been affected
Noted! Thanks for the breakdown! 💪🏿
I needed this, have been pushing everything hard for a month +. Really feeling the negatives right now
"It's you!" Definitely not an emotional support channel
Great content as always, i appreciate your work much and enjoy listening to your materials, just waiting for your book to come out so I can buy it.
Amazing video, explained it simply. I hit my DL PR and i had the worse training the following week.
Good video, definitely shined some light on my workouts and reasons I struggle in the gym.
Literally wrote 3 personal thank you messages to the Bromley about how my life has changed through is teachings and knowledge. ( deleted all 3 I did) No jokes peeps,,
Wow, even more impressive,, This dude can move mountains with the twitching of his lower back yet, imo, he doesn’t show off! 😮
Now that I'm older the lifting heavy to often is getting me in trouble. I find myself injured more often. Getting older is a PITA I have to get smarter about training.
what's a PITA?
@@johntrains1317 Pain In The Ass
i just had a horrible week (in training), and you post this video
Any 'off day / 'bad day' that is Injury Free is A Great Day.... thats how i look at it.. ReEvaluate The Week leading Up to the Off Day.... something changed.. Sleep?, Diet ?, Need Off Day?, Super Supps?. Stress.? Recovery from last Big One Rep Max lift ?? You'll figure it out .. Guarantee next lift Session will be Phenomenal..
I wish those were the only issue's too have, most people like myself have lower back problems.
In less than a minute in I feel better he nailed it down.
Having a bad training sesh right now in basketball. The holidays just started so I’ve been right at it in both the gym and the court everyday 4 hours +. And yesterday I took a rest from the gym and played ball for only an hour showing off with my friends. But now a day after I’m excited to get back to proper training but I end up going to the court late, woke up early after a late sleep and my legs just don’t feel like doing anything, yesterday I was jumping out the zoo but now I feel like I can barely touch backboard. I’m also air balling so many of my shots and I just feel like all my hard works gone and I’ve lost all my skill.
THANX! for video! And Happy New Year! From Romania :)
Right now I get worse every time I go into a workout. The weight drops at some exercises, and the most affected ist my back. At the beginning I didn't feel my lats, then after few months I felt them I got better and better, and since last week I drop and it is SO hard to feel them again. It's like I'm back to stage 1.
And it's not only some days, since 2-3 Weeks in every workout and exercise except Bench Press, I get worse
@@temokun7268 ive had the same problems at times i remember one time i had a solid 2 weeks of just shit workouts it drove me insane as i lost size but the thing someone told me was recovery week and i took a week off and literally i was so much better when i come back try it every 3 or 4 months
@@temokun7268 your probably not giving yourself long enough to recover and spending too much time in the gym
Best my friend keep going like this support from me only love and happiness to all people and never give up i wish the best to all people and we love you mister never stop what you doing 💓 !!!!!!! And we need to love God,Jesus and all saints like God,Jesus and all saints love as so much all of as !!!!
I trained Sunday knowing I had a heavy day on Monday…just to see if it was too much. It was lol
Sometimes it's even simpler than you say here, we all have bad days at anything in life bad days at work even just waking up not feeling well feeling ill etc, if I know I haven't got the gas in the tank for a workout even after good recovery I will just workout abit lighter, you don't need to overload yourself every workout, being in the gym doing anything is better than nothing even if your only doing enough for maintenance
Yup… maxed out on deadlift and wondered why my squats were 30% weaker today… my bad.
Best channel, period!
I just had a bad day and it’s been a LONG time since I’ve had one of these. The first time, I ate soooo much protein before I could barely walk during that workout. Today, well, I slept enough but did sleep late so maybe I was tired or maybe I ate out last night and it wasn’t the best decision, it could be I had creamer in my coffee this morning before my workout (although I’ve done this before) and lastly it could be I did isolated legs before compound (squats) and by the end I was just not hanging
Sometimes just shit happens. I find a bad work out with my carbs are a little low on that day
Thanks Man!
Just had the worst workout in 2 months , feel sad and guilty
I was struggling today! Granted I started the gym two weeks ago, but today I could barely run 1 minute on the treadmill, when I recently have been running 3 minutes straight with a 2 minute rest. What’s going on with me🤔
Great info!
Hey Alex, just coming back to this video. Great video like alwyas and just had a question. Do you think “bodybuilding” days or days with smaller spatial exercises are a good way to dissipate fatigue while still greasing the groove and making progress in some manner?
Great information
Ive trained literally the next day after only just 'getting over' being sick and it was 'good'. I pushed hard. I got thru' work i had planned. Afterwards i had to sit for some time though. Then, ive had days i felt great but just didnt perform as usual. I dunno. Recently i had a day like this but got annoyed by crappy music in gym i got angry and hey i had power to train lol.
I did fine 2 weeks ago with deads. 5×4 @85%. Then did a reasonable de-load the week after. Came back this weekend, great squat day first of the week and I'm pumped up for today for DLs and I don't think I went too overboard last training day. I try 5×3@ 88% and could only do 2 reps for the first 2 sets without breaking my core/stability. Then I dialed down the weight for the 3 remainder sets. I feel really bummed but I am on a caloric deficit so I guess that could be the big reason why but I'm looking into everything. What should I do moving on? I'm trying to peek for a max out day in about 3 weeks. Squat is really going well and so is my OHP, the deadlift is kicking my balls.
Thanks
What's your opinion about Smolov for squatting? Great channel. Keep up God's work ;)
Take responsibility for your bad day? What a novel thought!
Great video! I was wondering if you knew anything about how to use strength training to improve sport performance?
Yes, but in very broad terms. Theories around athletic training are very tightly connected to the formal literature on strength training. I've had success with high school athletes one on one, but I don't work with sports teams.
My problem was I went above 90% too early. Massively underperformed this week
Lately my “bad days” were attributed to being lazy when warming up. Over weeks I started doing less and less to prepare for deadlifts. Went from 82% for 2x8 relatively easily to 85% that was meant to be a 2x5 the following week. Ended up being 4x2 just to try and get the work in, failed the 5x2. Bit of a head scratcher at the time as diet, sleep, recovery was fine. Only after some consideration and looking back in my log I could see the logged warm ups gradually reducing, again due to sheer laziness. Just hit a 2x5 at 87% after simply spending the extra 5-10 minutes warming up hamstrings and hips specially so I’m back on track now but something else to consider.
Good point, I find warmups also play into the psychological aspect of preparing for big lifts; definitely not something you can sleep on. Sounds like a couple of weeks of hard pulling. If I'm reading it right (sets x reps), two eights at 82% is very substantial (even if it felt easy), and there's some good pullers that can't pull off 5 at 87% on a good day. Gauging where your recovery threshold is can be more art than science, every lift is different and with a finnicky one like deadlifts, your performances can lie to you.
@@AlexanderBromley can you do one on bfr training pls for arms and legs and protocoal
Alexander Bromley I am currently peaking right now and I’m not particularly strong (Max is 475) and I’m weighing about 160 so I think I recover relatively quick compared to a bigger guy. I’ll continue to monitor as I’m peaking
Imma try to not max out all the time. Every week my strength fluctuates
Hi coach I keep having bad workouts week by week it’s gotten to a point I went from doing 6/8 reps 3 sets of 225 to barley completing a 5x3 with that weight. My ohp just last week was 150 x9 3 sets this week exactly one week later I struggled to get 5 reps
Sounds like you need a proper deload, and then need to consider how hard you go each session. As you get stronger and the weights get bigger, at some point you just need to change things up to either allow for more recovery between sessions, or take some time to build a stronger base with lower weights and greater volume. Hope it works out, take it easy for a while!
What do you think is better split...chest day 1, legs day 2, accessories day 3 ,back day 4 , accessories day 5...off 2 days....or legs day 1, bench day 2 etc...
i had a bad week but mainly due to hip pain, idk where it came from but i had an anoying sensation so i couldn't push hard on deadlifts
I'm 52 years old. I've been preparing for my first official powerlifting meet. Is the Candito program to much for my age? Week 2 went great, but week 3 is a disaster. Am I too old? Please help.
Shit sleep for me. Can’t wait to get out of the Army lol
Failed my deadlift 1 rep max test today :/
I reqularly struggle to recover from the lack of protein and sleep but i attend high school, have online college classes, a job and play sports in high school, so I struggle to be able to find time to eat and have enough time to sleep as I reqularly end up lifting at 12am or later
HI alex i know its off topic, but you know, its time to set new years goals. Benching in the 110-115kg 1 rm range. Can i get a 140kg bench by the end of the year? Also, i am squatting 80kgx20, once a week, increasing 5% a week. How long will it take to get to 140x20? Bw 98kg, planning to drop to 89/90
Your bench and squat goals are certainly attainable, but it all depends on your approach. Find a solid program or coach so you can focus on the process instead of fixating on the number you want to hit. Unfortunately I can't predict your rate of progression because it all depends on how many bad decisions are made between now and then!
@@AlexanderBromley another question. Will i gain or lose bench strenght if i do super squats for 8 weeks twice a werk? Sould i include a third day for bench or it will fuck up the whole program?
This week been ass for me
I ask this because I'm an older lifter training major lifts once a week and due to motorcycle accident may be forced to bench only instead of full power...soon be 59 yrs old...
My honest suggestion is that you train 3 times a week and allow yourself 4 days of recovery. Simple Pull-Push-Leg can be a good option.
Recovery becomes more challenging with age than actually working out.
Heavy means CNS low reps or all to failure sets? 🤔
Can’t find your Instagram but I’m really interested in hiring you as a mentor
@bromarama, send me a dm with your email and I can send you some more info!