Incorporating illness/bad days

Training Q&A [Moderated]
1

I’m starting W7 of the 12 week strength template this week. On Sunday I had a pretty severe stomach illness (couldnt keep anything down but a little water the entire day, lost ~3 lbs). Monday I was able to eat but quite tired and slept all day, so I skipped my normal training. Today (Tuesday) I decided to do my normal Monday workout. I was expecting my top single squat @ RPE 8 to be around 328-333 but when my last warmup of 303 felt like solid 8, notably harder than last week.

Given this situation, I consider two options:

  1. continue the workout for the day, which means back off 15% from that single and do 4x4

or 2) stop the workout and repeat it tomorrow on Wednesday, assuming that I’m just still recovering from my illness. It’s no big deal for me to offset the program and run it out doing Wed/Thu, Sat/Sun from now on to stay on schedule.

Seems like #2 might be best since I’ll most likely be able to put in more tonnage for the week, but wanted to get your take.

vitals: 37 yo, 5’7", 168 lbs.

Thanks!

2

I would actually do #1 in this situation, unless I felt too physically ill to go to the gym, in which case I’d obviously have to bump things back or adjust in some other way.

3

Thanks for the reply… is there any particular rationale you have for this decision? Not saying there’s some citation to support it, just curious your personal rationale.

4

If you can train, you should do so and stick to the plan as much as you can unless you must modify it because you cannot, in fact, train.

There’s nothing to be gained by trying to delay training (or skip it)

5

thanks for the feedback, guys