“I messed up last week and missed a couple workouts”.
I get this a lot from trainees, actually, I get this from every trainee at some point.
Which is completely understandable, life is complicated and often unpredictable.
But, it doesn’t answer the question of what does that mean going forward.
Often it changes nothing, I just tell them to start fro. the point at which they ended and continue on.
Training is not exact science, so unless it’s happening often, It’s no different than having a planned break. Just make sure you are still sticking to the principles of linear progression and constant overload and all will workout.
Remember that you train for life, not the other way around.
Now, if you are missing multiple ones especially back to back, that’s another matter entirely. Which may even mean an overhaul training program, maybe just because the current one is too intensive, or not interesting enough to encourage you to make time for it, or maybe just because the program needs adjusted to match the possible decline performance.
But, moral of the story, if you miss a day or two, it’s no biggie.
Endurance Training Cycle Phase 1 – Microcycle 3 – Thursday
Squat 2 x 5 @ same weight as last set Monday
Bench 1 x 5 @ 80%
Bench 5 x 1 @ building up from previous weight to as heavy as possible
Weighted pull-ups 3 x 5 @ 80%
Then do weighted jumping pullups at 10lbs above max with a focus on the negative. Go until failure.
Same as last.