T Nation

Advice to Rebuild

Hi I’m looking for some suggestions and advice from some experienced lifters, after recently losing a lot of strength,over 10kg in weight and found out today that my testosterone is completely shut down due to illness.

Test: 3.9 (6.0- 28.0)
SHBG: 55 (15-50)
Free Test: 50 (200-600)

The goal now is to regain some strength, size and basically start from scratch
I have ran with wendler 5/3/1 templates in the past and for a change have been looking at 4 - 5 day split based around the westside barbell method

I Know that taking a break would be the best option, stepping away from training right now is not on the cards for me as I suffer from PTSD so focusing on training Is a form of therapy for me

Max effort days cycle main exercise every 3 weeks and rep range each week
W1 5RM
W2 3RM
W1 1RM

Day 1 Maximum effort upper

Flat bench Ramping 5 RM
Incline DB Bench 3-4 x 6-10 reps
DB Rows 4 x 10-15
Rear Delt/Upper Back 2-3 x 8-15

  • Rear Delt Flys
  • Face Pulls
    Abs/ core

Day 2 Maximum effort Lower
Squat Ramping 5 RM
Unilateral Movement 3-4 x 8- 5

  • BB Step ups
  • Walking Lunges
    Hamstring/Posterior chain 3-4 x 6-10
  • Dead lifts
  • Good Mornings
  • reverse Hyper
    Grip Training

Day 3 Repetition
Flat Bench 3 x AMRAP ( 40%, 50%, 60% 1RM )
Triceps 3-4 x 5-10
Pull ups 3-4 x AMRAP
Lat Raises/Shrugs 3-4 x 10-15
Biceps 3 x8-10
Ab/Core circuit

Day 4 Dynamic effort lower
Squats 12-20 x 2-3 @ 45%-50% + chains
Speed deadlifts 10-15 x 1-3 @ 45% + chains

Super set 50-200 reps
Quads/single leg

A post was merged into an existing topic: Rebuild and Recover