Lost strength numbers from CrossFit! Where do I begin now?

[noalajim]

Yes, I googled the site for this specific question but didn't find this one. That said:

I've been doing CrossFir for two years now. This time last year I followed Wendlers 5/3/1 and took my numbers to as follows in 6 months:

Deadlift 405 (395 x 3)
Press 165
Bench 225
Squat 325

After 6 months I quit the program and went back to strict CrossFit programming (following mainsite). My lifts are currently:

Deadlift 335
Press 145
Bench not sure (not 225)
Squat 295
Squat clean 245

These are the starting weights I come up with so far for starting the novice program:

Squat 145
Press 75
Deadlift 185
Bench press 115
Power clean 115

Where do I start now for a strength program? Novice? If so, are my weight assumptions correct? Am I starting too light?

[Nick Klemetson]

Start a standard linear progression and go above and beyond your old numbers.

[Joe Tandy]

Buy Marks book and read it.
It is likely to be the best money you ever spend on yourself.

Weights aren't chose arbitrarily but via a titration in the first workout of the program.
Which you would know if you had the book

[Dan Stewart]

What Joe said. You've proven to yourself that crossfit programming doesn't work and you obviously care about being strong. There's a wealth of practical information to that end and that book is where you find it.

[noalajim]

I read the 2nd edition PPST. Not sure what you're talking about "titration" through first workout. Yes it's a great book. Recently purchased the 3rd edition.

[Adam Skillin]

I read the 2nd edition PPST. Not sure what you're talking about "titration" through first workout. Yes it's a great book. Recently purchased the 3rd edition.

Titration. Start with the empty bar your first workout. Squat it for 5. If that's easy (as it damn well better be), add weight in some kind of increments and repeat the effort until you have any slowing of the bar speed. That's your first workset weight. Repeat it for 2 more sets of 5 and move on to the (bench-/) press.

[noalajim]

Easy enough. Will this linear progression continue at the rate of a novice? Should I follow the recommended adage of weight (20 DL, 10 SQ, 10 SP, 10 BP, 10 Clean) each new training session? I feel like I would hit a wall quicker than an inexperienced novice.

[Adam Skillin]

Easy enough. Will this linear progression continue at the rate of a novice? Should I follow the recommended adage of weight (20 DL, 10 SQ, 10 SP, 10 BP, 10 Clean) each new training session? I feel like I would hit a wall quicker than an inexperienced novice.

You'll start higher, progress quicker, and fizzle out sooner. But I'm not sure where you're getting those numbers.

[noalajim]

You'll start higher, progress quicker, and fizzle out sooner. But I'm not sure where you're getting those numbers.

In the third edition PPST. The example he provides of actual linear progression. Don't have it in front of me but its in the novice section.

Okay, so today I'll work up to a slow bar speed then do two more sets of five.

[Adam Skillin]

In the third edition PPST. The example he provides of actual linear progression. Don't have it in front of me but its in the novice section.

Okay, so today I'll work up to a slow bar speed then do two more sets of five.

I don't have my copy in front of me, but those numbers last 1-2 weeks at most for a novice lifter, then he goes to 15 lbs on the deadlift, 10 on the squat, 5 on the presses. In your case, I'd pick an interval depending on where you end up today. If you have 100 pounds to cover to get to your old lifts, you can probably go 10/10/5/5 or so. If you end up 150 or 200 below your old squat/deadlift numbers, then 20/15/10/10 might make sense, at least until you make up some ground. Just really practice discretion today. You'll be able to lift a lot more if you push yourself than you really should.