There are a lot of ways to tell if you are ready to train hard, one of the best ways is to find your gatekeeper exercises. These are exercises you perform during your warm-up to let you know if you are ready to perform at a high level that day. These don't tell you to not train at all that day but they are a good gauge of where your intensity should be. The way I like to add them in is during my warm-ups I will run through a basic warm-up and at the end, I will do my gatekeepers for the body parts I am training that day. This is done before I touch a bar, if it feels rocky I will do the bar and then go back to my gatekeeper and see if it starts to feel better. I will run through that up until I get to 2 plates and from there based on how things feel I will autoregulate my training for the day. The key is to find what works best for you I love bottoms up KB OHP and KB Windmills for upper body and hip airplanes and cossack squats for the lower body. These are the exercises that I have found for me if they feel good my lifts usually feel good for that day because I have done the necessary work the time between sessions to be ready.
7-26-19
Deads w/ Light Bands- 545lbs x1, 495lbs for 2 singles, 405lbs x5
SSB Box Squats- 395lbs for 6 sets of 2 reps
Belt Squat Split Squats- 3 sets of 10 reps ea leg
Back Ext w/ Mini Bands- 3 sets of 10 reps
7-29-19
Pause BP- 385lbs x7, 325lbs x10
Gridiron Bar Floor Press- 335lbs x7, 275lbs x10
JM Press- 225lbs x7, 185lbs x10, 135lbs x14
DB Tempo Flys- 3 sets of 12 reps
s/s
Cable Overhead tri Ext- 3 sets of 12 reps
DB Incline Rear Delts- 3 sets of 15-18 reps
s/s
Cable Curls- 3 sets of AMRAP
7-30-19
Squats- 455lbs for 4 sets of 5 reps
Belt Squats- 3 sets of 8-10 reps
Single Leg Leg Press- 3 sets of 10 reps ea leg
Single Arm Cable Rows- 2 sets of 10 reps
s/s
Ab Wheel- 3 sets of 1 2reps
