Good afternoon, I have a question about proceeding after illness. Last week I was starting week 3 of phase one of the beginners template. Completed workout one as prescribed, and started feeling sick on Tuesday. Tuesday and Wednesday I did not workout, didn’t feel great Thursday, but felt like I could something. So I did press and row movements from day 2. I couldn’t find the energy to squat. Friday, steel didn’t feel great, but was able to do the press movement of phase 3.
Then this week, I could not find the motivation on Monday or Tuesday. I feel much better today ( Wednesday), finally and completed Day 1 of week 4. Tomorrow I’m going to complete Day 2.
My question, should I do Day 3 on Friday, or push it to Saturday. My preference would be Friday, but wanted to get thoughts on if it matters either way. I would think 3 days a row is not ideal, but fine given the circumstances.
If it matters, i previously had been a consistent lifter, but am returning to the gym after a 6 month hiatus. Running the full beginner template as advised by Jordan in another thread.
I would do Day 3 on Friday- selecting the loads based on how you feel and not based on how you did last week or the week before. You’ll be great!
Thanks Jordan, I will proceed with Day 3 tomorrow. I was planning on letting RPE be my guide. When you say based on how I feel, I would assume RPE is a big part of that. However, a question about how I feel. Example, for squat today, my top set was 7 reps @ RPE 8. I had a hard time rating the top set. I ended up at 215 pounds, and called it an 8. If I’m being honest, from a strength standpoint, I’m sure I had 3 maybe 4 more reps in me. That being said, the set was “hard” and fatiguing. I was breathing heavy after. That is nit typical for me. Regardless of RIR, it felt like an RPE8 to me for that reason So I rated it that. I’d assume it’s because my respiratory system is still recovering from being sick.
Is this what you mean by, how I feel? Is this how you would of rated it based on information provided? I hope this explanation made sense. As usual, I really appreciate that you take the time to answer these questions. It’s a godsend to people like me, that want to learn as well as improve my health.
At somepoint this year, I hope to do group programming, but will probably run PB1 1st after finishing the beginner template.
RPE is indeed how you will determine how you feel. The effort level you describe seems reasonable and is well within the ballpark of what we’re looking for. I would’ve rated the RPE the same as how you did here.