Programming Post-Covid

[Magilla]

I was hoping someone would be willing to review my current programming now that I've finally got a real home gym set up (NY resident near NYC so gyms aren't coming back...perhaps ever).

Pre-COVID I was doing a modified TM with 1RMs around the following: Bench 355, Press 240, Squat 345, Pull 385. I've been on a looooooong road back from a strained quad and torn adductors from last year so please excuse my very sad leg numbers

I'm currently back to the following for 5 RM: Bench 315, Press (Seated) 210, Squat 315, Pull 315.

My current program from this week is as follows:

Monday
Bench 280 5x5
Press 185 3 x 5

Tuesday
Squat 275 5 x 5
Pull (Off, assistance)

Wednesday
Bench 225 5 x 10
Press 210 1 x 5

Thursday
Pull 275 5x5
Squat 225 5x5

Friday (Planned)
Bench 295 5x5 (I don't have 5lb plates yet...)
Press 190 5x5

Saturday (Planned)
Squat 280 5x5
Pull 295 1x5

Sunday (off)

I'm trying not to go too crazy volume wise and to switch up heavy / lighter weights just to get muscle memory back on all my cues. Any suggestions?

[Robert Santana]

Why are you squatting 5 x 5 three times per week? It looks like you've planned this with two days progressively increasing and a light day in the middle. This is a whole lot of work, let alone with all of the pulling volume. Is there a reason you didn't just run a LP to quickly restore what you lost?