Programming after layoff

Training Q&A [Moderated]
1

Hello,

Stats:
M
Age: 26
Weight: 185
Height: 5’11"

I’ve recently had a layoff from lifting and recently have started training again. I’m currently doing the SS LP simply rotating workouts A and B. I’m adding 10lbs per session to the squat, 5 to bench and 2.5 to press and 5 to the DL.
A:
Squat 3x5
Bench 3x5
DL 1x5

B: Same just replacing bench with press.

Today I completed squat 245x5x3, bench 215x5x3, DL 280x5x1. My all time bests IIRC are squat 320x5x3, bench 240x5x3, DL 340x5x1. Should I just continue to do the aforementioned program above adding weight and micro loading until I fail? I know SS LP has a phase 1, 2 and 3. Do you recommend I follow that and do the Power Cleans or could I replace Power Cleans (I feel like I can ask that since you aren’t affiliated with SS anymore).

Next question, once I get through SS LP and start missing reps do you think I should back off and take a couple more runs at it until I’m consistently failing or should I just progress to something like the Bridge? I am ashamed to admit I’ve done SS LP MANY times because I get to a sticking point do some intermediate type programming for a period of time and don’t really make any progress and eventually have some kind of layoff or sickness and end up starting all over.

Thanks

2

Yes, it looks like you can continue on the LP, and then you might benefit from listening to this podcast-watch

And we do not suggest running out your LP until the bitter end, as the podcast will explain. You can reset, but then at the next time of seeing that the LP is done, you need to just move on to something like the Bridge.

3

As I progress to phase 2 of LP found here: Starting Strength Training Programs should I do DL every other session now and maybe chins on the session where Power Clean is indicated? I did watch the podcast and Jordan mentioned having guys DL ONE time per week after the first two weeks of LP. I believe it was mentioned at that time chins are then introduced.

4

Hello! Sounds like reading the book, Starting Strength, Basic Barbell Training would be very helpful for you. There is all kinds of information about the lifts and the programming there that you don’t want to miss by simply looking at the online overviews.

1 Like
5

I have gone ahead and subbed chins for DL every other workout.