T Nation

Regaining Lost Strength After Brief Layoff


So, I was unable to squat more than twice last September and October. I started squatting again on and off in November and December and hit a PR of 440 beltless Olympic style. Around that time I was consistently pulling 550-565 and even hit a 545 conventional DL off a deficit.

I got really involved in a construction/moving job in December through February and basically quit lifting. I started drinking heavily after work and packed on a lot of fat. I’ve started lifting again, but I’m not even in the ballpark of my old PRs.

Squat 455 to 365
Deadlift 585 to low 500’s, I can only pull anything decent with a trap bar
Bench 360 to 340
OHP 225 to 205
Power Clean 240 to 205

I want to rebuild/build up the following lifts. Olympic Squat, Front Squat, Deadlift, Bench, Power Clean, and Push Press.

Is there anyway to rapidly regain lost strength? Like within a 2-3 month timeframe or is going to take me the better part of a year to regain what I’ve lost?

I have an idea for slow and steady programming post recovery, but right now I am at a complete loss.