Moral of the story? Make your practice count.
Very true!
The rest of your trainers (?) stuff is very speculative and controversial.
For example my common sense (which might differ from others) tells me that this...
t's the same reason that I make everyone in my class do 3-5 perfect light reps when you miss a PR attempt. I don't want the last thing your brain remembers to be how to not lift the weight.
...does absolutely nothing to "reverse" the effects on your brain if the good reps are performed with significantly lower weights. You'd need good reps with the same or almost the same weight.
Assuming that the brain only recognizes the movement and the varying loads are not relevant for your brains experience is totally wrong IMO.
You brain will connect the failed PR experience to that specific weight and not to the movement as a whole.
When a quarterback has some bad throws (bad from a technique standpoint) he doesn't start throwing a lighter ball to make up for this. Instead he works on his technique with the regular ball. Skilled quarterbacks even recognize slight changes to things like weight or air pressure of the ball, because it throws off their mechanics.
Technique is very specifically connected to load.
Strength training is simply connecting technique to increasing loads.
Learning to count, throw a football, kick a soccerball or whatever lack the varying load. When learning and perfecting the technique to throw a spiral with the football you'll never have to adjust your technique to a varying weight, because it's always the same.
Different story with strength training. There you'll have to learn and assimilate a certain technique first and then constantly apply it to different loads.
Therefore technique becomes specific to the loads.
Therefore failed PR attempts affect your technique for that specific load.
Failing a 100Kg snatch won't affect the technique on your 50Kg snatch, because although it's the same movement your body will recognize that it's a different load.
Failing at 50Kg will affect your 50Kg snatch technique.
Therefore there's no need to make up for the failed 100Kg attempt with 3-5 reps at 50Kg. You'd have to make up for this with a load that's very close to 100Kg, but where you still have perfect technique. In this case probably something like 90-95Kg.
Everyone who has strength trained for some time knows that improving your technique with a light weight doesn't necessarily carries over to a better technique at higher loads. Just to give another example that shows that technique is connected to load.
There are some things like the principles taught through SF, that help you to carry over your technique from load X to load Y, but you still have to connect your technique to the new load.
It's true that you need a lot of good reps when you start to learn a new movement (see all the references to 10k reps for learning a movement), but once you establish that good technique it's very hard to unlearn it. So there is no need to make up for bad reps with a certain amount of good reps unless you start piling on thousands of bad reps.
Takeaway from this? Stay within your boundaries when you're still learning technique and don't go for weights that are too challenging or even PRs too soon.
Bad Reps Additional Good Reps Needed To Undo The Bad Reps
1 1
2 2
3 2
5 8
8 19
10 26
15 47
20 70
30 121
I see no explanation where those numbers come from and they seem arbitrary.
Keep in mind that's all just my assumption based on my common sense and experience. I can't prove this, but neither can the guy who wrote that blog post (maybe he can, but there's no sign of it here).
Not trying to be a dick, just being sceptical about things that are written/said without proof to back it up.