T Nation

Rebuild and Recover


#1

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)

Could anyone suggest a good template to regain some 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 either 4 - 5 day split using the layer system or the complete power look program


Advice to Rebuild
#2

What illness do you have, what has your Dr recommended to you? What is your age?
How many years of training?


#3

Illness was a unknown virus,waiting on second round of testing before Dr prescribes any form of treatment.
currently 32yr old and have been training for the past 12yr


#4

Best feedback from any Thib program seems to be for Layers, both very good though.
Make sure you eat and sleep plenty


#5

Im not a smart man…But I think I would be worried about having a unknown virus over any type of training.


#6

I also suffer from PTSD so focusing on training Is a form of therapy for me.
Anyone ran a 5 day split using the layering system


#7

:+1:


#8

Layout for new plan of attack but not sure yet if all lifts be completed from pins or with out for the layers

Monday: OHP
Tuesday: Squat
Wednesday: OFF (or abs and biceps)
Thursday: Bench press
Friday: OFF
Saturday: Deadlift NOT as layer and upper back
Sunday: OFF (or conditioning) – Weight vest pack march

I will learn to Snatch-grip high pull and the possibly change my split to a layout like this

Day 1: Bench press / lat work (optional)
Day 2: Squat / core
Day 3: OFF – Light conditioning
Day 4: Incline bench press
Day 5: OFF – Conditioning
Day 6: Snatch-grip high pull / biceps / core
Day 7: OFF – active recovery

ACCUMULATION

Week 1: Ramp to 3RM, 3x Clusters at 90%, 3x 5-4-3-2-1 at 70%
Week 2: Ramp to 2RM, 4x Clusters at 90%, 2x 5-4-3-2-1 at 70%
Week 3: Ramp to 1RM, 5x Clusters at 90%, 1x 5-4-3-2-1 at 70%
Week 4: Ramp to 1RM, 3x 5-4-3-2-1 at 70%, 2x Max Pump at 60%

STRENGTH

Weeks 5-8:
Ramp to 1RM, 3x Clusters at 90% 1RM
Ramp to 2RM from 70% 1RM, 2x Clusters at 90% 2RM
Ramp to 3RM from 70% 1RM, 1x Cluster at 90% 3RM
Max Reps at 70% 1RM

INTENSIFICATION

Week 9: Ramp to 3RM, 3x Clusters at 90%, 3x Max Reps-15sec-Max Reps at 80%
Week 10: Ramp to 2RM, 4x Clusters at 90%, 2x Max Reps-15sec-Max Reps at 80%
Week 11: Ramp to 1RM, 5x Clusters at 90%, 1x Max Reps-15sec-Max Reps at 80%
Week 12: Ramp to 1RM, 3x Max Reps-15sec-Max Reps at 80%, 2x Max Pump at 60%

STRENGTH

Weeks 13-16: Same as Weeks 5-8

TRANSFORMATION

Week 17: Ramp to 3RM, 3x Clusters at 90%, 3x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 18: Ramp to 2RM, 4x Clusters at 90%, 2x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 19: Ramp to 1RM, 5x Clusters at 90%, 1x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 20: Ramp to 1RM, 3x 5reps-20sec-5reps-20sec-5reps at 80-85%, 2x Max Pump at 60%

STRENGTH

Weeks 21-24: Same as Weeks 5-8


#9

After a bit of re thinking

Day 1: Bench /Lat work
Day 2: Squat / core
Day 3: Off - light conditioning
Day 4: Incline bench
Day 5: Off - conditioning
Day 6: Snatch grip high pull / biceps / core
Day 7: active recovery

Layer 1: 4 x 6 seconds, max effort isolation
Layer 2: Ramp to 2RM
Layer 3: Cluster sets, 3 x 4-6 reps @ 90%
Layer 4: 3 x 6-8 slow eccentric reps @ 70%
Later 5: 1-2 x AMRAP mid range reps

Layers 4 - 5 on snatch grip high pull day done with kirk shrugs


#10

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
Gluts/Hips
Abs


#11

Your plan has a lot of really strenuous Barbell work. 5 rep maxes, then 3 rep maxes, then a 1 rm in the same lift, multiple sets to failure! If your Test is already messed up, and you have anxiety, this aggresive plan will not help.

The Westside plan is totally built around carefully controlling the volume and exercise slection, to keep you out of trouble.

On ME day you work up to a big single, in as few reps as possible. Ramping to a 3 or 5 is like 3-5 times more work.

One AMRAP is tough. 3 seems like a lot.

If you’re not going to take a break, at least don’t do more than Elite, Drug Enhanced, Experienced lifters do.

Check out the “Westside Barbell Podcast” for hours and hours of info right from Louie.

Your assistance lifts look pretty good.

You might want to skip the barbell stuff, and get 3-4 weeks of just assistance work in to build up your GPP, and let your body get back to normal.


#12

Thanks for the advice, I will leave the BB work in for the time being but will dial it back heavy singles on the ME days


#13

Good luck man!

Don’t train minimally.
Don’t train maximally.

Train optimally!


#14

325 squat PB since being sick