Returning after a long layoff
Hello all!
Been awhile but I'm back. I need help on how to proceed.
Starting Strength was a savior of mine in my early 30s. I went from years of doing bullshit split routines in the gym (and not getting anywhere), to really putting on some strength, and some muscle. I started at 185 lbs.
After progressing past the novice stage, I further my gains by trying all manner of intermediate programming (HLM, TM, 5/3/1). I got up to a bodyweight of 226 lbs. Best 1RM in lbs on 5/3/1: DL 505, SQ 435, BP 305 (torn rotator cuff in my teens). Not the best, but respectable. My ultimate goal at the time was 5/4/3 plate lift for the big three respectively.
It has been a year since I've been in the gym. Life, a promotion, and extensive international travel have prevented it. Now, I'm working from home (for the foreseeable future due to Covid), and feel this is the perfect time to eat myself silly and get back my gains (or Gainzzzz if Jordan is reading).
My question is, am I a beginner again? Do I go back to LP, or pick up at a lowered volume/intensity Intermediate program? I am now 38 years old, so my recovery is mediocre to say the least. Mainly due to having real difficulty in staying asleep more than 6 hours even taking melatonin.
I read a post by Andy Baker, and it recommends testing 1RM, and starting volume at 70% (5x5), and intensity at 90% of my new lower 1RMs.
For reference, I tested this yesterday all in 1 day (mistake as I'm VERY sore today). I got:
DL 378, SQ 295, and BP 195 :(
My thoughts are to eat around 300g protein/4000 cals a day. I have access to high quality food, and this amount can be eaten very "cleanly." My carb intake must be moderate due to a history of Type 2 Diabetes. I am planning on supplementing with creatine monohydrate, BCAA's, Beta-Alanine, and HMB. I have copoius amounts stocked away from my previous efforts.
For programming, start a HLM routine with the Heavy day volume 5x5 at 75% of 1RM, titrating down to 5x3, and 5x1 respectively, when I can't add weight to the bar in a given rep range. Simultanously, Meduim day starting at 3x5 @90% of Heavy (or roughly 60-70% of 1RM), and moving that up in volume balance respective to Heavy (5x3 Heavy makes Medium 4x5, then 5x1 is 5x5 Medium), with drops in intensity % for Medium as volume increases. Once Heavy has been run out on 5x1, retest 1RMs and recycle. Possibly moving squats to a top set with backoff for a change. Again, this is based off a HLM template suggested by Mr. Baker.
My plan would spread heavy work through the week. Like this:
Monday - Heavy Squat, Medium Bench, Medium DL
Wednesday - Light Squat, Heavy Bench, Bent over rows (or a "light" pull day)
Friday - Medium Squat, OHP (or light push day), Heavy DL
Is this a solid plan? Should I move the weight up 5lbs a week, or more? At this rate it would take 4-5 months to reach previous PRs in some lifts, which to me seems excessive.
Any thoughts would be welcome and greatly appreciated.