Just wanted to get some advice on a good program to get back into things. I’ll keep this short and concise.
23 y/o, 175lbs
Training since I was 16, properly since I was 19.
Haven’t been lifting for 5 months.
When I stopped - Dead - 425 , Bench - 235, Squat - 330
Now I would estimate - Dead - 350 , Bench - 190, Squat - 285 ( these are aprox and based on one day of messing around… I didn’t do anything less than 5 reps )
In the past I have done WS4SB, 5/3/1, West Side, and my own shit mix.
This is honestly the longest layoff I have had since I was 16, asides from this one I haven’t gone more than 1 month without lifting.
I’m just wondering what you guys think would be a solid program to get me back up to my previous strength levels.
I was looking at that Matt Rhodes template that someone posted and it kinda caught my eye…
Honestly I would just get into it by focusing on how your body responds. I dont think a program will work as well because you will make beginner gains all over again just getting used to the movements. And I’m guessing you’ll feel pretty damn sore so the rest will also need to be adjusted. I would just go in with lower volume, slightly higher reps, then work your way to higher volume, then work your way down to low reps doing an upper/lower split. I think not following a written program can help you since you will have the flexibility to listen to your body and you sound like you know enough and have sufficient experience to know what works for you.
So I would just do my own thing for 3-4 weeks getting everything dialed in then jump into a program afterwards. But thats just my $0.02
I do not have the expirence you have, and you alone know how your body responds/is etc. but id recommend 5/3/1. Getting used to the basics again with a plan that allows for flexiblity should allow you to figure out what you wanna get into while allows you to get back into the swing of things. Saw the Matt Rhodes hybrid, i like the set up except i would use the 5/3/1 percentages for the BIg 4 instead of his percentages.
[quote]@JC_Tree_Trunks wrote:
Honestly I would just get into it by focusing on how your body responds. I dont think a program will work as well because you will make beginner gains all over again just getting used to the movements. And I’m guessing you’ll feel pretty damn sore so the rest will also need to be adjusted. I would just go in with lower volume, slightly higher reps, then work your way to higher volume, then work your way down to low reps doing an upper/lower split. I think not following a written program can help you since you will have the flexibility to listen to your body and you sound like you know enough and have sufficient experience to know what works for you.
So I would just do my own thing for 3-4 weeks getting everything dialed in then jump into a program afterwards. But thats just my $0.02[/quote]
Thanks,
This seems like a good idea. I think you’re right and that by following a plan at this time I’ll only slow myself down. I’m betting I could get back to my old weights in a 3-5 months ( at least I hope… ) and something with a set progression is going to go much too slow.
Edit - and I’m so incredibly sore today after only doing 4 sets of squats yesterday… MAJOR doms… can barely walk…