missing training sessions

[mbag012]

im currently doing the 5x5 program.

basically goes like:

Monday [Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)]

Squat 5x5

Bench 5x5

Barbell Row 5x5

Wednesday [First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again]

Squat 4x5

Incline or Military 4x5

Deadlift 4x5

Friday [First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8]

Squat 4x5, 1x3, 1x8

Bench 4x5, 1x3, 1x8

Barbell Row 4x5, 1x3, 1x8

so i missed the monday session due to a really bad cold and im hoping that i can make the wednesday session but i dont know what to do. do i just continue on my program as if nothing happened or do i take a week off? what do you guys do when you miss a session?

everything was copy pasta and edited from bill madcows 5x5 site

[FellowshipOfTheRon]

im currently doing the 5x5 program.

basically goes like:

Monday [Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)]

Squat 5x5

Bench 5x5

Barbell Row 5x5

Wednesday [First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again]

Squat 4x5

Incline or Military 4x5

Deadlift 4x5

Friday [First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8]

Squat 4x5, 1x3, 1x8

Bench 4x5, 1x3, 1x8

Barbell Row 4x5, 1x3, 1x8

so i missed the monday session due to a really bad cold and im hoping that i can make the wednesday session but i dont know what to do. do i just continue on my program as if nothing happened or do i take a week off? what do you guys do when you miss a session?

everything was copy pasta and edited from bill madcows 5x5 site

In general, never skip a whole week of gym just because you missed one session. When you go in next after missing a workout is pretty much up to you but when you get back, you can use the feeling of missing out to help you work harder while you're in there.

Some people are kind of crazy and will really shuffle everything around so eg. if they miss Monday which was 'Workout A' on 5x5, then they'll come in on Tuesday (where they normally wouldn't) and do that as 'Workout A' then their next session 'Workout B' on Thursday etc. etc.

Don't do that though because it gets really annoying. Just take it easy, use your time to rest and if you're not too sick to workout properly on your next scheduled session then go in & continue as if nothing happened. Also don't try to add in an extra x kg (2.5?) to your lifts for the session which you missed because it's supposed to be on a per actual session basis.

[Phedder]

Depending on how you feel, I'd train but just take it easy on Wed and Fri, and then start the week as normal again next Mon. That means do the Monday workout you missed, next Monday. This Wed and Fri, do the same exercises and volume but with say 10-20kg less (depending on strength level) to give your body a chance to recover.

If you're still really sick, take the week off. If still sick but it's not that bad, do as above and just reduce the intensity, and get back into it properly next week.

[Northland Powah]

mbag012 just like phedder said It will depend on how you feel. There are Plenty of ways to go about it but basically the big thing is don't stress out. I missed Fridays workout and Squished it into this week to make up, although in the past I've just gone on like I had done it. i.e just go to Wednesdays workout and carry on.

[mbag012]

thanks really appreciate it guys.

[severe]

Pick up where you left off. A rest won't hurt, and when ill it can be better for your immune system to focus on that then repair of muscle.

You may find you go back a little stronger.

Rest is always a welcomed event, periodically.