Barbell lifts + milk + sleep = NLP
Reply With QuoteGlad you're getting back into things!
You're young and presumably healthy, so you can get away with a quicker on-ramp than I could no doubt, but this still seems potentially too aggressive.
If your layoff has been "several months," and your initial training was approximately 22 weeks, it's probable that you'll need more than 2 weeks to get back to previous levels. Integrating advice from these forums on runback, as well as my own experience with several injury/COVID/surgery runbacks, I'd recommend something more conservative, but with a twist (additional upper body volume for re-entry):
Week 1, Day 1:
Squat: Work up to a working set of 5 using the same method as when you first started LP. This would be a set of 5 where form hasn't broken down, but you're not crushed, and COULD do 2 more sets, but STOP AFTER 1 SET
Bench: Same as squat
Press: (Yes, bench and press same day): Same as squat
Deadlift: Same as squat, but work up to a set of 3
W1D2:
Squat: Take D1 weight, but for 3 sets
Bench: D1 weight, but 3 sets
Press: D1 weight, but 3 sets
Deadlift: D1 weight, but set of 5 reps instead of 3
W1D3:
Add weight to everything as per normal LP. Perhaps take an aggressive jump (+15 or 20 on squat and deadlift, +10 or 15 on bench, +5 or 10 on press).
Week 2: LP everything again this week as per normal; less aggressive jumps (no more than +10 on squat and DL, no more than +5 on bench and press). Keep doing press and bench on same day.
Week 3: Normal LP, scale bench/press back to every other. Possibly move Deadlift to 3x3 instead of 1x5 on your heavier pull days.
By this time, you might still be slightly under old output levels, or possibly even hitting PRs again, but you'll be less crushed if you ease back in this way.
Originally Posted by inchXinch
