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Thread: Four Day Split - returning to gym after week long layoff

  1. #1
    Join Date
    Jul 2021
    Posts
    26

    Default Four Day Split - returning to gym after week long layoff

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    I could not lift last mon-fri due to work travel, and was curious about what reduction in weight to get back into things.

    For example, during my novice period It was a little easier to deal with a short layoff as I just backed off the squat maybe (10-15lb) or so and worked my way up. However, with squat PRs down to one day a week on Tuesdays, I may have been only out of the gym for last weeks mon-fri workouts, but it will have been two weeks since I did a PR of squats(350x4x3). Would you recommend either of the gray programming books suggestions: going back and repeating the previous two weeks work outs, or a percentage based decrease like 10%?

    My weekly schedule for the two weeks leading up to the lay off:

    M: Press, medium bench
    T: Squat, power clean
    Wff
    Th:Bench, Medium Press
    Feadlift, light Squat

    Last workout done on 6/14. First workout back is todays press and medium bench.

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    54,135

    Default

    I would just repeat your last numbers, and continue up from there. No back-off.

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