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Returning to Training

The_Lone_Wolf		Returning to Training	09-07-2020 @ 13:10
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275 650.0 kgs @ 105kgs UnEq	I'm curious to hear what everyone's approach is to training once they return from a lengthy lay off? I appreciate that if you compete in various sports, it will be fairly specific, but what is your initial return like, and how do you phase back to a normal routine? I've trained once during lockdown, and I'm keen to return to some kind of lifting once the gyms reopen. I'll probably spend the first week doing light movement patterns and some higher rep stuff to get used to actually moving and lifting again, then slowly phase in some strength work to rebuild from. A bit of cardio to finish too with farmers, sand bags etc.

Samthepigman		...	09-07-2020 @ 13:38
See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300 705.0 kgs @ 89kgs UnEq	Post Edited: 09.07.2020 @ 13:38 PM by Samthepigman Just take it easy. Do all the lifts you normally would be don't strain yourself. I've been back training for 12 months now after a 4-5 year break where I literally didn't lift or train anything while I had kids and moved house etc (other than my day to day job of scaffolding). I took it easy and I'm stronger now than I've ever been. Stay injury free. Steady progress.

Funky_monkey		...	09-07-2020 @ 14:03
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	I'm rather enjoying things like 5 sets of 10 or so on lifts, with some compounds and isolation stuff thrown in after. I find 5 sets of 10 lat pulldowns, seated rows, barbell rows, face pulls, then biceps after is far less taxing than heavy squats and deadlifts all the time. I have no set structure, no stress that I am failing lifts etc. Pre-workout is a massive help though!

samue1son		...	09-07-2020 @ 15:23
Member 4416, 1391 posts SQ 210, BP 175, DL 255 640.0 kgs @ 122kgs UnEq	Now is the time to buy a "technique" barbell and start over

The_Lone_Wolf		...	09-07-2020 @ 18:42
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275 650.0 kgs @ 105kgs UnEq	Interesting points. I certainly agree with the take it slowly and avoid over doing it concept. I’m honestly thinking just having the first week as high rep sets of an empty barbell for squats, dead’s and bench. Maybe whack some 5kg bumpers on if I feel spicy. Plenty of high rep assistance stuff, all with controlled tempos just to get moving again.

Sparrow		...	09-07-2020 @ 18:51
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330 752.5 kgs @ 103kgs Eq	That sounds sensible. I wouldn’t overdo the high-rep stuff though because it makes you sore. I’d use normal rep ranges but with comfortable loads.

dannyboy73		...	09-07-2020 @ 19:25
Mask it or Casket !! Member 4600, 8170 posts SQ 240, BP 162.5, DL 255 657.5 kgs @ 90.5kgs UnEq	id do bw and speed stuff week 1-2 anything you do is gonna give a massive pump and growth. dips chins speed deads/cleans/squats. will be sets of 5-10 id guess. take this chance to include more stretching between sets. and dont knock yourself out.

AdamT		...	10-07-2020 @ 12:58
AKA the great reset Member 4056, 5209 posts	Goal is to get back to lean, not far away Had gotten too fat before lockdown Have no interest in competing, so will lift for shape mainly Probably still do heavy bench and deadlift, but that's it Was meant to start 'supplements' before lockdown Will likely leave it for couple months

AdamT		...	11-07-2020 @ 12:08
AKA the great reset Member 4056, 5209 posts	First time touching a barbell for close to 5 months and I was f**king WEAK 120kg bench felt a ton And I was pleased to deadlift a little over 4 plates (not the 25kg kind lol) Hopefully it is a case of beginner gains for a few weeks! I had been on a pretty aggressive cut and running, so that likely played a big part also

JCarter123		...	11-07-2020 @ 12:34
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	I plan on attempting a new pb deadlift as I’m hoping the 4 months off mean I’m well rested and recovered.

Fatpete		...	11-07-2020 @ 13:54
Hyper obese Pete Member 70, 19321 posts SQ 322.5, BP 205, DL 300 827.5 kgs @ 133kgs Eq	My first one back will be squats and possibly just the empty bar

Wayne_Cowdrey		...	11-07-2020 @ 17:55
Still got a little bit of strength Member 400, 22934 posts	JCarter123 said: I plan on attempting a new pb deadlift as I’m hoping the 4 months off mean I’m well rested and recovered. Might happen. Dead lift would be the lift for it to happen on. I've trained more than normal during the crisis. Just differently, and more upper body focused.

AdamT		...	11-07-2020 @ 22:00
AKA the great reset Member 4056, 5209 posts	JCarter123 said:I plan on attempting a new pb deadlift as I’m hoping the 4 months off mean I’m well rested and recovered. That's crazy man Do you mean your first session back? Or building up to a pb as your body will be fresh? Surely you can't be stronger with 4 months off training??

JCarter123		...	14-07-2020 @ 08:33
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	AdamT said: That's crazy man Do you mean your first session back? Or building up to a pb as your body will be fresh? Surely you can't be stronger with 4 months off training?? I think I’m semi-joking. I’ve been keeping my protein up but I’ve also been sloth-like in movement. I might pull a heavy single which will probably end up around 80%. 1rm? Put it this way: I’ve got a better chance of getting my hand on the f**king sun.

danbaseley		...	14-07-2020 @ 09:16
A member for 10 years and still no mouldy peanuts Member 1252, 4739 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	I'm planning on doing squats using ONLY accommodating resistance. And that's about the start of it.

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