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  • Finally Back At Gym, what do?

    Hi everyone,

    I have just returned to the gym for the first time since March. Over the past months where I was at home, I started out using the BBM At-Home Template (which was awesome), but then I began training with what I had available to me (12lb.? barbell, some weights of varying shapes/sizes, and a pull-up bar). No rack & no bench so I had to improvise (cleans to do front squats, stack weights to floor press). Best front squat at home was 155 lbs for a 3x5, best deadlift at home was 215 lbs for 1x10 (215 is the most I could fit on the bar with the weird weights & bar I have), and best floor press was 171 lbs for 4x10. At home, I was trying to do more volume (sets of 8, 10, 12).

    Before gyms closed, I was doing starting strength for a few weeks (4-6) and as of my last gym session in March my best lifts were:
    -Squat 225 lbs 3x5
    -Bench 195 lbs 3x5
    -Deadlift 275 lbs 1x5
    -Press 140 lbs 3x5
    (I did bench 200lbs but it was a grueling way to accumulate 15 total reps (something like 1x5, 1x3, 1x2, 1x4, 1x1))

    I had my first session back at the gym this morning. I did a Starting Strength style workout and my lifts were:
    -Deadlift 255 lbs 1x5, 275 lbs 1x3 (felt good enough to go for the 1x5, probably could have got it if I rested a little longer)
    -Bench 165 lbs 3x5
    -Squat 165 1x5, 185 1x3, 155 3x5 (squats were kinda hard, I recorded myself to check my form and it looks like my heels are coming off the ground a little bit; also, did this at the end because all squat racks were taken when I first got to the gym)
    The weird set-rep scheme for squats wasn't intentional. I was trying to gauge it as I went, and since I almost lost balance with 185 I lowered the weight.

    I purchased the Powerbuilding I template a while back and my plan was to do SSLP > The Bridge > Powerbuilding I, but that got all messed up and I am getting anxious to start a BBM template.

    So, my questions are:
    Should I go back to following Starting Strength and just run it out until I can no longer add weight before I start The Bridge?
    Should I just opt to do The Beginner Template instead of Starting Strength?
    Would it be ill-advised for me to just start The Bridge?
    I know that Tom Campitelli designed a sample template for returning to the gym from a layoff, but I figured that wasn't super applicable since I have been exercising during my break from the gym.

    If it's helpful/matters, I am a 6 ft. tall male who currently weighs 194 lbs. (in March, I weighed somewhere around 213-217 lbs).

    Thank you to the BBM Team for all the work you have all been doing. The articles, videos, podcasts, and templates were all very helpful. I know my post is rather verbose, so I appreciate you taking the time to read it.

  • #2
    Sean,

    I'd probably do the Beginner Template from phase I first, if you can. If that's not possible, I'd do the free Beginner Prescription for as long as that works, then Powerbuilding I.

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Thank you, Jordan. I'll do that.

      Comment


      • #4
        Sorry for the double post, but:

        I bought the Beginner Template and had a follow-up question. I currently do two arm days (3 sets of 2 exercises each for biceps and triceps in the 12-15 rep range, supersetted) per week. I'm not really sure if this would be considered junk volume and/or negatively impact my main lifts, so should I change this and just strictly stick to exactly what the program says?

        Comment


        • #5
          Originally posted by SeanM View Post
          Sorry for the double post, but:

          I bought the Beginner Template and had a follow-up question. I currently do two arm days (3 sets of 2 exercises each for biceps and triceps in the 12-15 rep range, supersetted) per week. I'm not really sure if this would be considered junk volume and/or negatively impact my main lifts, so should I change this and just strictly stick to exactly what the program says?
          There is arm work in the beginner template and I'd recommend sticking to that.
          Barbell Medicine "With you from bench to bedside"
          ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

          Comment

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