Missed lifts

Here are a few points of why you might have missed you lift.  These are for everyone.  I understand there are many more reasons why you might miss a lift (i.e. relaxed core/shoulder, not fast enough under the bar, set up wrong), but these are ones you can work on every day and still become a better lifter.

1. You are not strong enough or not physically capable, yet.
         Pretty straight forward.  Get stronger. Do what is just out of your reach, maybe 1-5% over your past 1RM (rep max).
2. You did not work into or up to the load properly.
         This happens most often when you get above 80% of your 1RM.  Personally I am unable to make a jump from 75-80% up to 95-100% without going through 80-95% first.  Having a goal and knowing previous percentage’s make this a more manageable issue. I have been using the following warm up rep vs. percent chart. The rest times go up as you get heavier. Play with the rest/percent and see what you like.
4x40%
4X40%
3X60%
2X75%
1X80%
1X85%
1X90%
1X95%
New 1RM

3. You were not mentally prepared to make the lift
       If you are going into the lift thinking you cannot pull the weight or you can’t stand up with the load, then you can’t.  Much of lifting is the mental game you play with yourself.  Strong mental attitude is key to making the lifts you want.  Always go in thinking/seeing the lift complete. 

4. You quit.
    Your body started to scream and you listened.  Sometimes it’s good to listen; it can save you from getting hurt.  However, I have seen many people just quit in the middle of the lift and just dump.  If you want to get strong and get those bigger numbers you have to make the lift.  Power through the back squat, keep your chest high on front squat.  If the weight is moving on deadlift, there is a good chance you can get it up. 

5. You did not do full range of motion
     This is the biggest one.  You have to go through the full range if you are calming to be doing that lift.  There are several cases where we do supplemental work; these are to help the full lift by isolating different parts of movements and working at a decreased % to get power, speed and strength through that small part of the full movement.  If you are not going through the full range of motion you might still be getting stronger, but you are not completing the lift.  This goes for everything else in the gym as well.  Pull ups, KB swings, wall balls etc... I understand there are some mobility issues, or past injuries that prevent you from completing the full range of motion. This does not apply if you are physically unable to complete the movement.  It is a goal for you to work towards.

I know these are basic, but think about them next time you are trying to set a PR or you don’t have you head in the lift.

Get stronger.