- Jun 27, 2013
- 46,989
- 43,987
- AFL Club
- Western Bulldogs
- Other Teams
- Tottenham Hotspur, SSC Napoli, ESH
I benched 110kg and DB incline pressed nearly 40s on Wednesday, hadn't lifted that heavy in 3 months due to my hip flexors playing up just before Xmas. Mainly lifted 60-80kgs just to get some volume in after 2 weeks off across Xmas/NY, benched 90kgs for 2 weeks then hit 110 again. Aside from being 1-2 reps a set off where I was last year, I felt pretty good.I'll lose 10% off some lifts just from taking a week off, especially if I leave the deload too long.
That's why I never take an entire week off. I'll take mon-wed off then go in and do a low volume upper followed by lower day just to maintain strength.
Would not worry about losing 5% due to illness. You'll likely get it all back within a fortnight of recovering.
Make sure you drink plenty of water and get the calories in.
You should get it back pretty quick Teagueeee15