Returning from a long layoff

[robber82]

Hi team,

I started strength training again about a month ago after a 3 year leave. When I stopped lifting I had taken up the SS program for about 2 months and experienced some decent gains after several years spinning my wheels. Where I ended and where I'm at now is as follows:

Previously: 33 years old
6'2 190 lbs.
Squat 335 3x5
Bench 215 3x5
Press 140 3x5
DL 375 3x5

Now: age 36
6'2 175
Squat 235 3x5
Bench 155 3x5
Press 100 3x5
DL 265 3x5

Oouch! I'm determined to get back to where I was as a medium term goal however I'm not sure if I should keep up SS again for as long as possible or other? Is the effect lost? The other caveat is iam paying recreational hockey 1-2 times per week. Any suggestions on the best way to move forward would be appreciated. I know I need to comtinue to eat!

Thanks!

Cullen

[Pete Troupos]

Welcome back

however I'm not sure if I should keep up SS again for as long as possible or other? Is the effect lost?

I'm not sure what you mean by this. Are you talking about the novice linear progression?

[robber82]

Hi Pete,

Thanks for the reply! Yes, that's what I was referring to. I was hoping somebody had experience with this scenario, working with someone after a long layoff. Very simply I guess my question is, will linear progression still work well for me, and is it the best program to get back on track, even though I've already gone through this once before? There was a couple times years ago when I had a few weeks or perhaps a few months off I would come back and gains came back extremely quick, the "muscle memory" thing.

[Pete Troupos]

Hey,
Yes, I think after a layoff that running an LP back up is a fine idea. You may find that you're able to take bigger jumps than before or may be able to surpass where you left off on your previous LP. Also consider that you're 15lbs lighter, and make sure you're eating for sustained performance.
Good luck!