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Started By
Message
Looking to get my strength back
Posted on 11/8/23 at 9:27 am
Posted on 11/8/23 at 9:27 am
43 years old. Had our first child a little over a year ago and it’s been about 2 yrs since doing any lifting. Im looking to get back into strength training and wondering if anyone had any program recommendations. I really enjoy the big compound lifts but it’s a little intimidating/humbling to get back into.
6
Posted on 11/8/23 at 9:38 am to Returnofzeus
Start with Stronglifts 5x5, Starting Strength or Greyskull.
Those are linear progression programs to build base strength easily. They all should have the following at the core level
Squat
Deadlift
Bench
Overhead Press
I am a SL 5x5 person, because I have the app and it makes it so dang easy. Greyskull is very popular on this board and 777 has a pretty large thread here on it.
Those are linear progression programs to build base strength easily. They all should have the following at the core level
Squat
Deadlift
Bench
Overhead Press
I am a SL 5x5 person, because I have the app and it makes it so dang easy. Greyskull is very popular on this board and 777 has a pretty large thread here on it.
Posted on 11/8/23 at 9:39 am to Returnofzeus
How strong/trained were you before you quit training? Either way, the first thing I would do in that situation would be to start light with the big compound lifts and just LP it until it gets so heavy you have trouble recovering for the next workout.
People here seem to love the PPSA programs but to me that’s the kind of thing you do after you’re already at least an active intermediate.
People here seem to love the PPSA programs but to me that’s the kind of thing you do after you’re already at least an active intermediate.
Posted on 11/8/23 at 9:39 am to DarthRebel
Here is the 98 page thread on greyskull
https://www.tigerdroppings.com/rant/health-fitness/the-greyskull-methods--a-primer/70504728/
https://www.tigerdroppings.com/rant/health-fitness/the-greyskull-methods--a-primer/70504728/
Posted on 11/8/23 at 9:43 am to Earnest_P
quote:
People here seem to love the PPSA programs but to me that’s the kind of thing you do after you’re already at least an active intermediate.
That is my thought as well. I would work a linear program, before jumping to PPSA. At least maybe 12 weeks worth. Your bench would be in the mid to high 100s and squats and deads in the low 200s. That is rep weight, not 1RM. Solid base strength.
Posted on 11/8/23 at 10:13 am to Earnest_P
quote:
How strong/trained were you before you quit training?
Did CrossFit (which I regret just for the toll it took on my body) for 5+ yrs. Bench was 285, squat 350, deadlift 415.
Posted on 11/8/23 at 10:34 am to Returnofzeus
as mentioned, follow an lp and start light, i highly recommend basic greyskull working the bodyweight "homework" of pushups, chinups to get and set rep records along the way. I would run that with daily step goal and high protein diet until you have reset the deadlift as described in the thread 3 times.
from there you can make the choice to start swapping out lifts for variants or move to another program
from there, i would do 1 of the following
- 531, follow a variant from the forever book
- kinobody greek god or superman
- ppsa starting with grasshopper.
there are other programs that are great but these all work great for older natural lifters.
from there you can make the choice to start swapping out lifts for variants or move to another program
from there, i would do 1 of the following
- 531, follow a variant from the forever book
- kinobody greek god or superman
- ppsa starting with grasshopper.
there are other programs that are great but these all work great for older natural lifters.
Posted on 11/8/23 at 10:54 am to Returnofzeus
I used the hammer strength machines at the gym until I felt fairly certain I’d handle free weights in an easier transition.so, 4 months 4 times a week and then moved to free weights. I did that back in 2018 and still will run through a few of the seated exercise machines after free weights. 
Posted on 11/10/23 at 8:25 pm to Returnofzeus
Do your kegels first to regain strength there. Rest will fall into place
Posted on 11/13/23 at 8:24 am to Returnofzeus
Just get into the gym routine first. Go do some light cardio, stretching, mobility stuff for a couple weeks before even touching a weight. Start working on your form on all lifts before even thinking about weight.
Posted on 11/13/23 at 8:36 am to Returnofzeus
I would build a home gym if I were you. The gym, along with some bars, are the closest thing to a battered men’s shelter that society allows us to have. It’s essentially a third space between work and home for lonely, unfulfilled men that society has left behind
Also every girl ever has resented me going to the gym and actively tried to keep me from going. They all want a strong aesthetic man but not if he’s gotta go to the gym instead of paying for brunch
Also every girl ever has resented me going to the gym and actively tried to keep me from going. They all want a strong aesthetic man but not if he’s gotta go to the gym instead of paying for brunch
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