Missing a week isn't failing

Nobody trains fifty-two weeks a year. Work goes sideways, kids get sick, you get sick. The people who make progress over years are not the ones who never miss — they are the ones whose missed week stays one week.

The day you come back

• —Do not add anything to make up for it. Compensating is how a missed week becomes an injury.
• —Repeat the last session you completed, at roughly 90% of the load.
• —Get the next session in the diary before you leave the gym.

A week off costs you almost nothing physically. What it costs is momentum, and momentum comes back the moment you do one ordinary session.