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If you haven't got any periodization built into your training plan, then that might be something to consider. Most good programmes for intermediate or advanced lifters will use periodization (it is not so necessary for beginners who can get away with a linear increase in weights).
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How about drop to 70% of max and increase your reps and sets for a few weeks. Maybe try German volume training approach for a block of training eg 10 sets x 10 reps of big lifts done at about 60% of your 3rm
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Yeah, these periods happen. And they can be seen as mental recovery as well as physical.
Lots of ways to go around it. Actual athletes usually move away from competition movement/efforts/skill practice entirely to freshen things up.
Personally, I like to use new exercises/variations are to automatically lower intensity (not as skilled motor-pattern so less weight can be used). The newness also means you’ll see the weight go up quickly too which is nice if you’ve been grinding away on your usual main lifts. Examples might be pin or front squats. Floor or push press. Opposite stance deadlifts. Paused lifts. Complexes.
Other alternatives are just dropping intensity or volume by set amounts (which you’ve already clocked) or emphasising different parts of your program (Emphasise the secondary movements and cruise on those barbell lifts, not even looking to progress then).
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hullian
Tallboy
Ptown
@starfish&coffee
November is here and I am entering the time of the year when all my good habits fall apart.
I have started to tweak my exercise program to make it feel easier, in the hope that this year I will keep the regular schedule going through to January. I took out a few exercises that I (low key) dread doing, and have taken ∼10% off the top of some of the technically difficult lifts.
But is there an intelligent guide to dialling back your efforts? Surely proper athletes must be facing this dilemma regularly?