Your Strength is Down
When you have a 315 pound max-squat, but your set at 225 pounds feels more like you just attempted 400, it may be a sign that you just don’t have it today. It happens, and it makes sense to check your ego at the door before you end up in the emergency room. The nervous system can respond rather strongly to aggressive, heavy lifting – especially if done frequently. As a result, your neurotransmitters may be giving you the finger on days following. That means your strength in low-rep sets will likely suffer.
When it comes to strength, there are many ways to approach it. During the workout it may make sense to adjust your rep range or choose a different exercise. Outside of that, it may be a smart idea to listen to your body and take a deload week — at the very least, a couple of deload days. This pertains to a week where you still train hard, but stop short of heavy efforts, and lift lower percentages. They should be lower than your max reps at those percentages. For example, if 225 is your eight rep-max, do sets of six with it instead.