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Hey guys I was just curious what is the best way to restart starting strength at an intermediate fitness level? I did SS a while back but didnt keep with it well. I'm looking to compete in the future (soon). I've tested all my maxes and was wondering if someone could give me a could percentage or something to start at for work set weight. Half way done reading BBT3, regret missing this last run.
Current Max:
DL:405x1
SQ:315X1
BP:225x5
BW: 172
Welcome back!
When I come back from any layoff (never been off for more than a month or so), I just go 60 - 80% of my most recent work weights for 3 sets of 5, and go from there novice style, adding either 5 or 10 lbs per workout. Then again, I tend to be conservative in my approach, and have no plans to compete.
Since you have current maxes, may I suggest (start milk-loading now) something like:
Squat: 250 3x5
Bench: 185 3x5
Dead: 325 1x5
and try 10-15 pound progressions per workout.
Also; don't forget the overhead press.
Just do the program as written as if you did it the 1st time.
