Coming back to the gym after 3 month break. Where to start again?

Training Q&A [Moderated]
1

Hi guys thanks for your time and effort you put into this forum. It’s much appreciated!

For context, I’m a 25 yr old male, 6ft , 185 lbs

2 years ago I started the SSLP and was a big follower of that but I think I tried to milk it for too long. Went from 150lbs to 190 of BW in about 3-4 months.

Lifts got up to :
Squat 265
Bench 175
Press 120
Deadlift 300

Then a year ago I started a new job and was less consistent at the gym and my lifts went down to starting squatting about 180 lbs or so.

Now I’ve been on vacation for about 3 months and it’s almost over. I haven’t been able to train at all.

So my question is, should I restart with the SSLP until I get back to my previous maxes and then do the bridge? I heard if I do that I should at least take note of my RPE estimates to get used to it.

Or should I start off just doing the bridge?

I’ve never used RPE before but after reading the arguments for and against I’m convinced it’s the way to go.

Thanks for your help guys!

2

Adam,

Welcome back :slight_smile:

I think in this case I’d recommend starting with our Beginner Template given your previous level of training and recent break.

Let us know how it goes!

-Jordan

3

Follow up question:

When you come after a period of de-training, you tend increase your numbers much quicker than the first time you started lifting.

Is this quicker increase in lifting numbers when you come back from a period of de-training due to adding muscle quicker (compared to when you first started lifting), quicker neurological improvements compared to when you first started lifting, or both?

4

Alright cheers!

5

This assumes a substantial amount of muscle atrophy, which likely did not occur.

Reclaiming previous strength tends to be a function of neurological improvements or, more correctly, a reduction in the neurological factors preventing translation of existing performance potential to outright performance.