Coming back after covid (layoff) got weak ask Coming back after covid (layoff) got weak ask

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Thread: Coming back after covid (layoff) got weak ask

  1. #1
    Join Date
    Aug 2022
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    Default Coming back after covid (layoff) got weak ask

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    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

  2. #2
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    In these cases, I like to start with a ďtitrationĒ workout where I work up to one moderately tough set of five. Thatís your new starting point for your NLP. Next workout is same weight, but add a set or two. Once youíre at 3x5, youíre back on a linear progression, but you can take larger jumps while youíre working with familiar loads. As you approach your old strength, the weight jumps will come back down to normal.

    This isnít a big deal in the scheme of your training career. Get your technique back, donít get greedy, and youíll be at your old weights pretty soon. I canít guess how long, because I donít know the duration of layoff or severity of illness.

  3. #3
    Join Date
    Jun 2019
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    You're starting NLP. Use that guidance in the Blue Book.

  4. #4
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    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

  5. #5
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    Quote Originally Posted by BareSteel View Post
    In these cases, I like to start with a ďtitrationĒ workout where I work up to one moderately tough set of five. Thatís your new starting point for your NLP. Next workout is same weight, but add a set or two. Once youíre at 3x5, youíre back on a linear progression, but you can take larger jumps while youíre working with familiar loads. As you approach your old strength, the weight jumps will come back down to normal.

    This isnít a big deal in the scheme of your training career. Get your technique back, donít get greedy, and youíll be at your old weights pretty soon. I canít guess how long, because I donít 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

  6. #6
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    Quote Originally Posted by Maybach View Post
    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

  7. #7
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    English is not your first language, correct? You are difficult to understand.

  8. #8
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  9. #9
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    Quote Originally Posted by newtoss2022 View Post
    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. Donít 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. Iíd youíre making a large reset, you can take larger jumps to get back to speed. Sorry my answer isnít precise. Itís just that there are a lot of variables here. Start with that first workout to help you measure where your lifts are at.

  10. #10
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    Apr 2023
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    starting strength coach development program
    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.

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