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Four Day Split - returning to gym after week long layoff
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
W
ff
Th:Bench, Medium Press
F
eadlift, light Squat
Last workout done on 6/14. First workout back is todays press and medium bench.
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I would just repeat your last numbers, and continue up from there. No back-off.
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