Hey everyone. I’m returning to BBM programing to see what I can accomplish. A little back story. I’ve been lifting seriously for about 5-6 years. I have done SSLP, BBM, 5/3/1 and some Andy Baker stuff. My best numbers had been on SS and then I was able to push my bench with BBM’s strength I. Shortly after covid hit I started using my home gym which is a power rack and some weights, bands and limited stuff but enough to make progress and do most programs that wouldn’t require special equipment. For a while I have been running 5/3/1. The only downside to the 5/3/1 is to try to figure out would be accessory work that helps build the lifts and I wasn’t a fan of the supplemental work.
Fast forward to last month. Somehow, I tweaked my back, I have tried to figure out if it was improper lifting or due to something at work but haven’t been able to pinpoint it. I noticed on 11/24 that my lower back was sore at work mid-day. After work I went home to do my normal workout and noticed my lower back sore after squats. Then I took a few days off and on 11/30 I was doing a 5/3/1 training max test planning on switching up my template thinking maybe I was overdoing the work and that was part of the issue. On the 30th I noticed some slight soreness after my squat. On 12/2 I went to test my Deadlift and OHP for the training max. This day I noticed my deadlift took a hit and the pain was worse than when squatting. I stopped the deadlift and moved on. Since then, I took a step back and started to rethink my goals. The other reason was to let my back heal in case I pulled a muscle or something I wanted to rest.
My current goals and the goals that have started my journey into fitness has been to get into the best shape of my life. I love lifting weights but during that process I have gained some unhealthy weight and need to get back on track. I like BBM templates because of the programed GPP and they are a bit different than most stuff that is out there. As I have stated my main growth in strength was on SSLP and BBM helped me break my bench.
My plan is to use the beginner prescription and run the four weeks and then repeat the fourth week till I stall and then move to the bridge or strength one or power building one.
My question is does this sounds like a solid plan or is there a better way to go about returning to lifting while trying to drop some pounds and having taken close to a month off?