Coming back after covid (layoff) got weak ask

[newtoss2022]

Hello to everyone in SS community

Before i got sick
I am Squatting 305 x 5 x 3
Deadlift 390 x 5

I want to comeback, but i dont know how much weight i can do, and approximately how many weeks/ months it will take, not exact but the estimation for those who got really fkng sick, thanks

[BareSteel]

In these cases, I like to start with a “titration” workout where I work up to one moderately tough set of five. That’s your new starting point for your NLP. Next workout is same weight, but add a set or two. Once you’re at 3x5, you’re back on a linear progression, but you can take larger jumps while you’re working with familiar loads. As you approach your old strength, the weight jumps will come back down to normal.

This isn’t a big deal in the scheme of your training career. Get your technique back, don’t get greedy, and you’ll be at your old weights pretty soon. I can’t guess how long, because I don’t know the duration of layoff or severity of illness.

[Bill Anders]

You're starting NLP. Use that guidance in the Blue Book.

[Maybach]

How long was the layoff, did your bodyweight change (and how much), and what was your level of physical activity? The answer to this question depends on if you were laid up at home for a week, or if you were on a respirator in a hospital bed for six.

We don't know how much weight you can do, but there is an extremely easy way for you to figure that out. I'll leave determining what that method is as an exercise for you

[newtoss2022]

In these cases, I like to start with a “titration” workout where I work up to one moderately tough set of five. That’s your new starting point for your NLP. Next workout is same weight, but add a set or two. Once you’re at 3x5, you’re back on a linear progression, but you can take larger jumps while you’re working with familiar loads. As you approach your old strength, the weight jumps will come back down to normal.

This isn’t a big deal in the scheme of your training career. Get your technique back, don’t get greedy, and you’ll be at your old weights pretty soon. I can’t guess how long, because I don’t know the duration of layoff or severity of illness.

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

[newtoss2022]

How long was the layoff, did your bodyweight change (and how much), and what was your level of physical activity? The answer to this question depends on if you were laid up at home for a week, or if you were on a respirator in a hospital bed for six.

We don't know how much weight you can do, but there is an extremely easy way for you to figure that out. I'll leave determining what that method is as an exercise for you

3 months off, weight still same really want to start squat bench deadlift as per NLP, today i tried 220lbs x 5 x 3 , do i need to progress faster about 10-20lbs each workout, or 5lbs to build momentum until my old weight or maybe break a PR specially on squats

[Mark Rippetoe]

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

[Jason Donaldson]

There are a few good resources on the site for this:

Coming Back After a Layoff | Andy Baker

Coming Back From a Training Layoff with Andrew Lewis | Starting Strength Gyms Podcast #8

[BareSteel]

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

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.

[Maybach]

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.