Hi all, I currently have the flu/cold.I am on my 2nd day of sickness symptoms and was wondering how I should bounce back into my program? I was supposed to do Top Velocity sprints tomorrow. I wanna do it so bad but a part of me is afraid I’ll either over fatigue myself or it be an unproductive session, with speeds below 95% of my threshold. Please advise.

Hi All! Im interested in your opinion on fatigue percents as a tool to determine weekly volume doing strenght training (autoregulation).

Am new here, but thought I'd kick off with a banger. My QL on the right side is silly tight. Do plenty of side bends (although stretching it sometimes hurts), unilateral training, and core training. Can confirm there's a slight imbalance between my right and left hamstring, but nothing major. Gets better after soft tissue release (as one may expect), but temporarily. All advice welcome!

I saw an older post about suggestions on creating a golden (OpTiMaL) microcycle that had no responses. Any suggestions here? I am an aging weightlifter who has neglected cardio for a long time (10+ years?). I recently added ploys and sprinting to my lower volume weightlifting program over the past 3-4 months and things have been going well but I am finally ready to bite the proverbial cardio bullet. Anybody been in a similar position? How did you program your cardio?

As somebody relatively new to personal training I have a lot of difficulty understanding what would be a good starting point for somebody new, specially with more compound lifts like the squat and RDLs. Testing 1RM seems to me to be too dangerous for a beginner (maybe I'm overestimating the dangers?) and at submaximal efforts I have problems assessing what's the real RPE. Does somebody have general advice? How do you make a first assessment with compound lifts?