What do you do when you miss a week?
iorahkwano
Posts: 709 Member
I started SL on December 19th. Technically I should be finishing week 6 but due to setbacks, I'm only starting week 4 now. (Setbacks were 2 root canal appointments leaving me in lots of pain, and a terrible migraine/sinus cold).
What do you do when you miss a week? Is it okay to increase weight from my last session even if it was 9-11 days ago? Or should I just redo the weight I did last time to be safe? Today is my first day back after 9 days so I was wondering if my muscles stayed strong or already got weaker from lack of training.
What do you do when you miss a week? Is it okay to increase weight from my last session even if it was 9-11 days ago? Or should I just redo the weight I did last time to be safe? Today is my first day back after 9 days so I was wondering if my muscles stayed strong or already got weaker from lack of training.
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Replies
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depends on where you were at. Last time I took a week off, I was near maximal effort sets, so I had to deload. It wasn't even an option, I couldn't lift what I'd been lifting before.
Nick (my husband) just took about a month + off, and also had to deload due to some stiffness and mobility issues (From sitting on his bum all month) but he wasn't near maximal efforts when he quit, so after a day or so to work the stiffness out (at deloaded amounts) he was right back on the wagon.
So - depends on how you were feeling about it. If you aren't sure, you can eihter 1) plan to take a 10% deload today, but next workout go back up ot your previous weights and then move forward - based on how today feels or 2) just try those weights and see. then adjust next time based on that.0 -
I did the same weight from the last time I did squat/bench press/barbell row & it was okay. I'm so glad I didn't get weak again!
Increases in weight on bench press is taking long though
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