Injury Flare Ups and Sickness. Drop the Weights when Returning?

Training 5/3/1
1

Hey guys, I’ve had a bit of a crap week or so. Upper back has been tight on dead lifts, forearm played up and have also been sick ( kids!! ). I’ve been doing 5/3/1 since the start of the year mostly for a knee rehab ( final stage ) and been going well ( noob lifter before that really ). Hopefully this week coming I’ll be back into it and I was wondering if I should drop the weight a little when I get back, or just pick up where I left off?

I tried to dead heavy while sick but ended up feeling worse the next few days and tightened my upper back so have left it for this week.

Cheers

Mark

2

I would go back at least 1-2 cycles . Sounds and feels harsh , but it’s better then spinning your wheels and stalling.

3

Thanks mate, my gut feeling was to do that. I’m in no hurry, as long as I’m getting stronger I’m happy. So far so good.

4

Sounds like you are ignoring your recovery: diet, sleep, programming correctly (long term) and active recovery. One must address these issues.

5

Thanks jim. Diet and active recovery has been hit and miss for a good month now actually. Winter here now and I’m not riding or surfing as much.

Forearm/elbow has been a constant issue though have been getting treatment

Much thanks for the 5/3/1 program too jim, I fumbled around in the gym without much purpose but this is easy to follow and just works so well.

6

Let the program do its job! Training is NOT supposed to ruin you; it’s supposed to enhance your life. When things are tough, dial back the training but don’t sabotage it.

7

Back to it this morning. Went back 2 cycles weight wise, thought I’d breeze it. Got through it ok but still not 100% ( flu ). Managed a few extra reps on the + set so not too bad.

Upper back felt fine, no tightness so pretty happy.