Reply With QuoteA good linear progression should get you back near original numbers
have you ever read practical programming?
Member
How to get my strength back and beyond?
Hello all. I'm trying to figure out the best way to go about getting my strength back and beyond where it was. I just finished a 2 month cut from 215 to 185. I was at 20% bf before not sure where I am now but I'd say I lost mostly fat with some muscle loss. I'm 21 years old.
Before cutting my lifts were 525/345/535 but during my cut I was doing a lot of wrestling and lousy lifting 2x a week. I recently tested my maxes I barely hit a 465 squat and 240x3 bench! I was too ashamed to attempt a deadlift.
Now I'm done cutting, but I also don't want to bulk so I'm gonna recomp long term at 180-185 where I feel comfortable and to compete at 181. How should I go about lifting to get strong again?
Thanks!
Member
A good linear progression should get you back near original numbers
have you ever read practical programming?
Member
So SS, SS advanced, or TM?
No I have not.
Callador
If you want to stay lean, I would pick something intermediate (like a TM split) or beyond (5/3/1, etc.).Originally Posted by BeastMode
Member
I'm not lean per say. But yes I do want to stay between 180-185.
Callador
That is what I meant! :-) LP might require that you eat big and get big for gains. Doing a slower program will help you maintain weight and get strong over time.
Member
So just back Madcow or TM?
Callador
You could do that for sure. I would do it as a split (4x per week lifting, upper/lower).
Member
I think I'm gonna go madcow. What numbers should I start at? Here is where I was at my peak...
Squat- 455x5
Bench- 295x5
Row- 235x5
Press- 190x5
Deadlift- 465x5
Callador
I would use your current numbers, take a small deload, and then start it normally.
Now you did the 3 x per week normal madcow before right? What are you going to do differently this time to meet your new goals?
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