Check what you did three weeks ago. New program, new grip width, started sleeping on that side, changed desk setup. Something changed, and it's much easier to find while it's recent than in six months.
Hanon Hater
@hanon_hater
Self-taught for six years and firmly believes exercises should come out of real repertoire.
Film a set from the side at chest height. Half the stalls I've seen in myself and other people were a bar path drifting toward the face, or the elbows flaring to 90 degrees, and neither is visible from inside the lift.
The deload feels like going backwards for two weeks and then it doesn't. I've broken every plateau I've had this way and I still resist doing it every time.
I definitely grip first and fix the back second. Reordering this made the empty bar version noticeably better.
Pulled from a 5cm block yesterday and my back stayed flat for the first time on film. Slightly annoyed nobody suggested this in eight months.
That's the pragmatic answer — build the week so three sessions is the minimum viable version and the fourth is a bonus.
Superset your accessories. Row and press back to back, curl and triceps back to back. Nothing is compromised because they don't compete, and you get ten minutes back per session. Only do it with accessories, never with the main lift.
For the first three weeks back, deliberately leave three or four reps in the tank on everything and go home feeling like you undertrained. It feels pathetic and it's exactly right. Your tendons and connective tissue adapt much slower than your muscles do.