Can I skip a rest day on SL 5x5?

jelleigh
jelleigh Posts: 743 Member
edited November 2024 in Fitness and Exercise
So I didn't plan out my week well and I'm trying to fit in my three workouts before I fly out for the weekend on Thursday. I'm currently at the gym now for workout 1 of 3. Normally I would go Wednesday next but that means I either have to skip a rest day and do my workout Thursday am before I fly out, or maybe do my workout Tues evening and then Thurs am before I fly? Or do I just skip a workout this week? I'm early on in my program - it's only like my 8th workout so the weights are still pretty light if that makes a difference.

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  • BrianSharpe
    BrianSharpe Posts: 9,247 Member
    I'd be more inclined to skip a workout than a rest day, with any strength program recovery time is as important that the actual workouts. As SL 5x5 has you squatting in all 3 workouts the lack of recovery time increases the risk of an injury (an alternative may be to do the A workout today then the B but skip the squats and back to A the following day)
  • lorrpb
    lorrpb Posts: 11,463 Member
    There are always times we need to make adjustments. I agree with Brian, do the opposite workout but skip the squats the second day. Rest days are important!
  • jelleigh
    jelleigh Posts: 743 Member
    Cool. Ok thanks for the advice. So still hit the gym and just don't do the squats.

    Also - how do I know if I have proper form? I can't ask anyone at the gym and I'm reading up and watching videos to try to get it right, but are there any tell tale signs that I'm doing it wrong?

    Another question - my first couple workouts I really felt. I was sore a couple of days after. But now I'm not finding I'm as sore - even if I fail on a lift (which would lead me to believe that I've topped out ) . Is that a bad sign ?
  • jaminoodlesoup
    jaminoodlesoup Posts: 1 Member
    jelleigh wrote: »
    Cool. Ok thanks for the advice. So still hit the gym and just don't do the squats.

    Also - how do I know if I have proper form? I can't ask anyone at the gym and I'm reading up and watching videos to try to get it right, but are there any tell tale signs that I'm doing it wrong?

    Another question - my first couple workouts I really felt. I was sore a couple of days after. But now I'm not finding I'm as sore - even if I fail on a lift (which would lead me to believe that I've topped out ) . Is that a bad sign ?

    Soreness is not always a good indicator of "success" or progression. You will know if you "topped out" on Stronglifts when you can no longer complete all reps on all sets, even after following the prescribed resets in the program. As far as form is concerned, you can always take videos of your self and have someone critique them. I would recommend sharing a link on a site like EliteFTS where you can have pros critique you. Otherwise, you might get bad feedback from well-intentioned people who do not know what they are talking about. Good luck and congrats on selecting an excellent program!!
  • misnomer1
    misnomer1 Posts: 646 Member
    edited September 2017
    jelleigh wrote: »

    Another question - my first couple workouts I really felt. I was sore a couple of days after. But now I'm not finding I'm as sore - even if I fail on a lift (which would lead me to believe that I've topped out ) . Is that a bad sign ?

    this is normal. soreness is not a good indicator of effectiveness. failing is also normal. i failed twice at 50kg 5x5 benchpress, 3rd time it was easy and went smoothly till 60kg which failed today. im sure ill get it next.
    Similar story with some other lifts. deadlift didnt fail for a long time, after it finally did once.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I'd just do 2 workouts this week. Doing a full body workout 2 days in a row isn't a good idea.

    Soreness isn't a good indicator of progress. I get the most sore when I restart a work out, or add a new lift. Once I get into a pattern I don't usually get sore even though I continually add weight and occasionally push to failure.
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