So basically I understand there is a million ways to program training but I am specifically talking about how to recover massive amounts of lost strength due to chronic non-specific low back pain on and off for 2.5 years. I have lost about around 50kgs (110lbs) on my squat and deadlift max. Bench is down too. Bodyweight only down 5 kilos.
I am feeling really good now across all 3 lifts (pain free) and just thinking what is a reasonable way to program my training so I can recover my strength loss the fastest.
Would just running a simple linear progression of submax 5s adding 2.5 (5lbs) per week to all three lifts be a great start or should I be looking at something more complex like singles @8 with percentage backoff work?
I am feeling really good now across all 3 lifts (pain free) and just thinking what is a reasonable way to program my training so I can recover my strength loss the fastest.
I think you’re operating from a flawed premise here. Recovering strength “as fast as possible” sounds nice in theory, but comes with potential downsides, particularly when this process is rushed faster than it should be, or if the individual becomes overly attached to the absolute numbers on the bar and fails to make smart adjustments when they’re needed.
We observe this pattern all the time - people who focus on getting as strong as possible, as fast as possible, often end up dealing with more setbacks compared to those who learn to enjoy the process itself, take a long-term (e.g., years-to-decades) perspective on their training, and make adjustments (e.g., via autoregulation/RPE) when appropriate, rather than forcing pounds on the bar each session at all costs. We have a beginner program that might fit the bill here, but any program with a built-in fatigue management strategy should do alright. I would not return from an injury to immediately doing singles @ 8.
Thanks Austin. Honestly this is all true and my impatience getting back to my previous numbers has been the main hurdle. Im still enjoying training even though my numbers have been way down so just need a reminder to embrace the process.