HST after 5 year lay off

H

Howard Roark

New Member
Hey all,

What would you guys recommend for someone who is coming back after a 5 year break from lifting in regards to setting up a program? For instance, I can tell you it will be very difficult for me mentally to start up, get my maxes, and then take a week off. Starting is the hardest part, and taking a break would throw me off.

Any suggestions? I think i'm pretty deconditioned as it is!

Thanks!
 
Hi Howard, why not just spend a month or two doing a linear progression program; something like Rippetoe's Starting Strength, his Practical Programming Novice Program, or Onus Wunsler Beginner Program to get back into lifting? I appreciate you aren't a novice but a good linear program should produce some quick results and make the most of muscle memory. They're all nice and straightforward too.

From the SS Wiki:

Starting Strength Program:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Workouts A and B alternate on 3 non-consecutive days per week.

Onus Wunsler Beginner Program (from SS):

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps

Workouts A and B alternate on 3 non-consecutive days per week.

Practical Programming Novice Program:

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Check this link for more details:

http://startingstrength.wikia.com/wiki....trength
 
Don't forget your 20's. Connective tissue can age faster than one might first imagine. I have learned this the hard way.

As for what to do, Lol's suggestion is good. An alternative would be to start out with a full body workout three times per week for one to two weeks. Track your volume load (weight x sets x reps) and increase it over the next 3-4 weeks by going to a 4 day split routine and adding weight slightly with each new week. This is a basic strategy recommended by periodization texts to increase work and recovery ability. Once these have been increased you will finished with a recovery week of reduced load and volume. During this time take your maxes then start HST.
 
or just start your HST routine without the SD,then take one after your cycle.
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Yeah, you've had enough SD, Howard. Get lifting! Guess on the low side and get going.  I wouldn't go below 8 reps for at least 3 months. You need to retrain your connective tissue before you go into strength training or you may end up taking another 5 years off involuntarily.  
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“My work done my way. A private, personal, selfish, egotistical motivation. That’s the only way I function. That’s all I am.“ ... Howard Roark
 
Start conservatively. I mean, round down when you are establishing your maxes. After such a long break, it should take much to get things growing again.

-bryan
 
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