Reset after a vacation/deload
I hope you would indulge me again and so we could review the finer points of resetting after a deload. Last time you provided me a guideline and things worked out pretty well but this month I had an unfortunate, unplanned deload (suddenly could not squat for 9 days) in only the 5 week of my cycle. (Basically the week I was going to finally tie my 3RM PR from the end of May).
I basically did not want to reset again and tried to rush back (albeit with less volume). It was sort of a disaster. Not only was the 3x5 weight a grind which was not fun, but I was so incredibly sore it was a total drag and even after two rest days i wasn't ready to do volume or intensity anyway. I had to do a recovery workout and now will have to deload and go back to the 5x5 I started at in the beginning of June.
Normally I do this after a break:
day 1: Light, recover squat
day 3: Ramping volume (225x5, 235x5, 245x5, 255x5, 265x5 for instance)
day 6: First volume workout
As you can see, it takes almost a week to even get back to the schedule, but I avoid serious DOMS and feel good my first week back under the barbell. I'm 45 and live in a 4-flight walk-up so having a modicum of comfort in my training is a requirement-- I'm not getting paid to do this. The DOMS this week were so bad it interfered with the training anyway, so there no gain in rushing back....
Is there anyway to accelerate your return from a deload and/or PR territory or do I pretty much have to do my above protocol and then patiently lift for 5 weeks before I finally set a new PR?
I think this type of thing is highly individual. After a week off, I don't generally find people lose too much.
If you were out 10 days to 2 weeks with no squatting then you might do something like this (using an example 275x5x5 and 315x5 for a lifter on the TM).
Last workout before layoff: 275x5x5 ; 5 x 315
2 weeks out due to travel/illness/etc.....
First workout back 260x5x5; 300x5
Second week back 270x5x5; 310x5
Third week back: 280x5x5; 320x5
Basically that would have you hitting PR's again by your 3rd week back to training....
I think up to a week I'm OK, but past that I'm screwed. Plus it was a very stressful 9 days and my sleep was crap.
Your numbers makes sense, and I was thinking about trying 10 pound jumps in so I'll see how that goes. I certainly would make up lost time.
I find that coming back to 5x5, even at a lower weight, leaves me brutally sore. I'll try your approach next time except with a ramp up to my first 5x5 workout.