Finally Back At Gym, what do?

Training Q&A [Moderated]
1

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

3

Thank you, Jordan. I’ll do that.

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?

5

There is arm work in the beginner template and I’d recommend sticking to that.

6

Ok thanks, Jordan.

7

Hi there - using this post to ask a similar question.

I am in a very similar position. Before quarantine, I was doing powerlifting 2. My estimated 1 rep max lifts were: 350lbs squats, 211 bench, 390 deadlift, 140 press.

After quarantine, I took a month off. Then I started doing the no equipment workout, and for the past 3 months I’ve been doing the minimal equipment workout. I only have 110lbs in dumbells, so I had to do a lot of high rep, paused exercises.

My weight went down from 205 to 190. I was planning on buying the powerlifting 1. But after reading this post, I am wondering: should I buy the beginner template or powerlifting 1?

Thanks a lot - very excited to come back to the community!

8

Just realized I said powerlifting. I meant powerbuilding. I was doing the powerbuilding 2 and planning on buying the powerbuilding 1.