It happens and as you get heavier, it happens more. I disagree with the last caller who said change something. One bad session does not warrant any changes in the same way that one great session would not warrant you to ratchet up intensity either. Stick to your program!
Your program SHOULD have some sort of fail/deload plan. I personally follow the "3 strikes and you're out" rule. example: my program says hit 3 work sets of 5 reps at x weight. If you hit all 5 reps for all 3 sets, bump up the weight. If I miss, keep the weight the same. If I miss in the next session, keep the weight the same, now in the third session if I miss again, I deload 10-15% and restart the program from my new weight. If I have to deload at the same weight 3 times, the program is failing.
If you give me more specifics, I can provide specific advice, but the bottom line is that bad sessions happen, good sessions happen. Stay unemotional and follow your plan.
| current weight: 11.0 over