Coming back after covid (layoff) got weak ask

[newtoss2022]

English is not your first language, correct? You are difficult to understand.

Yes sir, Very sorry

Think of it in terms of time: getting back to your old numbers in three weeks time is probably a decent goal. If you start at 220, 10 pound jumps will take you to your old numbers in about that time frame. As you reach the end of this, you might slow a little (maybe take 10 pound jumps to 290, then 5 pound jumps back to 305, for example). But three weeks should be plenty of time to get back into the swing of it.

Maybach thank you so much, If 3 weeks that means no light day squat, until i reach 290lbs?

Yes sir i am not in a hurry to get back on lifts,

[Colby]

About 3 months lay off, and it sucks, yes i will work on my technique , 5lbs everyworkout? Until i get back to previous weight? , no changes in weight regained all the weight

Yes - just pick a weight you can start at and start back with NLP.

I'm what Andy Baker calls a "Perpetual Novice"...I get knocked off of my training routine frequently due to family, job, etc. Just pick back up and start over knowing that you're just working your way back up .

[newtoss2022]

Use the first workout to see how much strength you lost. Don’t be too proud. You want the first workout to be one set of five that challenges you, but allows you to demonstrate very good technique for each lift.

The jumps in weight after that will depend on how much strength you lost. I’d you’re making a large reset, you can take larger jumps to get back to speed. Sorry my answer isn’t precise. It’s just that there are a lot of variables here. Start with that first workout to help you measure where your lifts are at.

Think of it in terms of time: getting back to your old numbers in three weeks time is probably a decent goal. If you start at 220, 10 pound jumps will take you to your old numbers in about that time frame. As you reach the end of this, you might slow a little (maybe take 10 pound jumps to 290, then 5 pound jumps back to 305, for example). But three weeks should be plenty of time to get back into the swing of it.

Thank you so much SS FAM!

One more question, do i need to do a light squat at the middle, or just do the NLP squat heavy 3x per week? If so, when should i do some light squat?

Squats
M- 220 x 5 x 3
W- 231 x 5 x 3
F - 242 x 5 x 3 ( Today)

5 rep of the last was not a grinder, Not light, not too heavy, continue to jump 10lbs?

[newguyray]

About 3 months lay off, and it sucks, yes i will work on my technique , 5lbs everyworkout? Until i get back to previous weight? , no changes in weight regained all the weight

What was the reason for a 3 month layoff for a case of Covid? Unless your were on a respirator in the ICU it seems like an unreasonably long time. I say this with some personal experience.

In Dec '21, I contracted Covid at the end days of the Delta variant (I was exposed at the gym of all places). I spent three weeks in the hospital with most of it laying prone with a 15L O2 flow - did manage to stay out of the ICU though. I was discharged with a script for 2L supplemental O2. I was using the O2 for about 5 days post-discharge. I lost about 35lbs of body weight from not eating for about 14 days and then had the resulting muscle loss from being nearly totally inactive for 3 weeks.

Exactly 2 weeks post-discharge I was back in the gym with my SS coach starting the rebuilding process - still recovering from the pneumonia and with a portable O2 tank in tow (just in case as per PCP). The first workout was 3 sets of empty bar squat triples and a single 135lb rack pull triple. My O2 sat hovered right at 90 for the entire workout. it took close to a month to get back to being able to tolerate sets of 5 on the squat.

I expect your recovery will be a bit easier. The best advice I can give is that if you are really motivated enough to get recovered, stop worrying and over-thinking it and just go do it.

[Maybach]

Correct, there is no need for a light squat day. You're effectively redoing the NLP with starting weights calibrated to your previous numbers. Progress should be fast and linear.

[newtoss2022]

What was the reason for a 3 month layoff for a case of Covid? Unless your were on a respirator in the ICU it seems like an unreasonably long time. I say this with some personal experience.

In Dec '21, I contracted Covid at the end days of the Delta variant (I was exposed at the gym of all places). I spent three weeks in the hospital with most of it laying prone with a 15L O2 flow - did manage to stay out of the ICU though. I was discharged with a script for 2L supplemental O2. I was using the O2 for about 5 days post-discharge. I lost about 35lbs of body weight from not eating for about 14 days and then had the resulting muscle loss from being nearly totally inactive for 3 weeks.

Exactly 2 weeks post-discharge I was back in the gym with my SS coach starting the rebuilding process - still recovering from the pneumonia and with a portable O2 tank in tow (just in case as per PCP). The first workout was 3 sets of empty bar squat triples and a single 135lb rack pull triple. My O2 sat hovered right at 90 for the entire workout. it took close to a month to get back to being able to tolerate sets of 5 on the squat.

I expect your recovery will be a bit easier. The best advice I can give is that if you are really motivated enough to get recovered, stop worrying and over-thinking it and just go do it.

Hello sir ray, wow your recovery was faster, i mean in 2 weeks you are already back to training,

I hope so, that’s why i am re-doing the program,

Correct, there is no need for a light squat day. You're effectively redoing the NLP with starting weights calibrated to your previous numbers. Progress should be fast and linear.

Thank you sir Maybach, i’ll update you every squat workout , redoing the process got me more motivated

[newtoss2022]

Correct, there is no need for a light squat day. You're effectively redoing the NLP with starting weights calibrated to your previous numbers. Progress should be fast and linear.

Today
(4th workout)
Squat 253 lbs x 5 x 3 (115 KG)
Last set 5th rep, was not that hard, but still stick to the 10lbs jump next workout the NLP re-run is amazing asf!

Hope i can break my old Squat PR

[newtoss2022]

Today
Squat 264 x 5 x 3 , sets was a bit challenging but last set 5th rep was not too fast, yet not too slow,
My knees and hips have a slight pain but it is tolerable,
Question
Should i do 270 or 275?
Stop the 10lbs jump? Because of the slight pain i have, or progress more slowly (add 5lbs) ?

[Mark Rippetoe]

Time to hire a coach.