Got ill after the first workout in the 3rd week , what would you reccomend doing? so i did military and bench doing boring but big and missed the others should i re-do the last workout, or just squeeze the dead,bench, squat into one day left in the week and go to deload week?? im thinking this is the best way since the deload is kinda easy lookin… thanks
Don´t worry. Do the 3. week a week later than planned. You won´t miss a thing.
…Just do the prescribed reps and cut back on the assistance work. Don’t pussy out just because you’re a little sick. Keep a trash can near by in-case you throw up and try not to pass out. If you’re not in the hospital or a grave, you can train.
Unless you are borderline dying, just do the prescribed reps and reduced assistance if necessary. 5/3/1 isn’t a particularly crushing program
if youre sick enough you cant actually lift, which im assuming is the case, i would just repeat the previous week if you feel you have lost alot of strength from being sick, or just do the week you weree going to do while sick once your not sick, then keep going foward.
Part of the point of the program is that if you dont hit enough reps you can keep the weights the same or even lower them and repeat a cycle. Kinda makes it so you cant mess up, all you have to do worst case senario is repeat another cycle at the same weight…tada!
How long has it been since that first workout of the week? Generally if I’m out of the game for more than 3 days I just repeat the first workout and go from there.
If you miss an entire week; drop back and repeat the week prior to the illness and move forward from there.
[quote]BlueCollarTr8n wrote:
If you miss an entire week; drop back and repeat the week prior to the illness and move forward from there. [/quote]
thanks, i just jumped right back in, so now my weeks are a little messed up (monday is now thurs) but im back on track i really think this 5/3/1 is the ticket btw
[quote]MONSTERMATT wrote:
[quote]BlueCollarTr8n wrote:
If you miss an entire week; drop back and repeat the week prior to the illness and move forward from there. [/quote]
thanks, i just jumped right back in, so now my weeks are a little messed up (monday is now thurs) but im back on track i really think this 5/3/1 is the ticket btw[/quote]
Easy to adjust back next deload week =)
Just start where you left off. As wendler would say, we didn’t storm Normandy so you could limp into training. haha words of wisdom.
OHHHMMAnn so i got this nasty cold and last night i woke up 4 times all hot and sweaty and wimpy feeling, and i have this mucus and congestion that i feel dEEp in my lungs and will make this windy noise when i take a deep breath.
I feel better today but yesterday i just felt like a block of heavy, dead flesh.