New to the forum and coming back to the gym (just built a home gym) after a 7 year layoff where I can count on the hands how many times I made it to the gym each year individually.
The question I have is how fast should I be progressing to return to prior peak strength and if I should consider putting any hurdles to slow progress in order to potentially help with injury prevention etc. (thinking tendons or strains for increasing load to quickly).
To provide some background I returned to training in about July where I came back full force and was training like I was prior to the layoff but was having trouble recovering (not 20 anymore) as I was obviously running way too high a combination of frequency, volume, and intensity. My squat went from about 5x5 at 225 to 5x5 355 within about a month period or 8 legs days. Much lesser gains on the bench and other exercises but the general point is load was increasing very rapidly. I basically proceeded to take a month off after taking a recovery week and have since re-evaluated the volume/intensity I train with to ensure I appropriately recover from sessions.
Does anyone have any recommendations as my current idea is basically to just hold weights relatively similar and try and just increase reps off a 5x5 scheme and drop a set or two as the reps climb. Not sure if that makes sense? I figure most people will just say let strength progress as fast as possible during the current plan but I want to make sure I am not an injury waiting to happen by being stupid about it.
Prior strength PB’s (never really did singles) at 20 years old after about 18 months of training at 183lbs were:
Bench: 5x5 at 255lbs
OHP: 3x8 at 160ish lbs - remember this lift sucked as I didn’t do much shoulders.
Squat: 5x5 at 405lbs
Deadlift: 8x3 at 385lbs - never have really emphasized this lift at all.