Okay guys it’s been almost been 13 months since i’ve lifted some heavy weight due to a car accident.
Previously I used to follow a West Side method but unfortunetly I don’t have the motivation or th will the get back into that.
On the site and in the threads i’ve read a lot of good accounts of 5/3/1 but then also I came across Sheiko # 29 that seems interesting.
My question to the power alumni is this: which program desigh is best suited to bring back any lifter from such a long lay-off, especially one that wants to compete again as soon as possible.
[quote]white.death wrote:
Okay guys it’s been almost been 13 months since i’ve lifted some heavy weight due to a car accident.
Previously I used to follow a West Side method but unfortunetly I don’t have the motivation or th will the get back into that.
On the site and in the threads i’ve read a lot of good accounts of 5/3/1 but then also I came across Sheiko # 29 that seems interesting.
My question to the power alumni is this: which program desigh is best suited to bring back any lifter from such a long lay-off, especially one that wants to compete again as soon as possible.
Thanks in advance![/quote]
5/3/1 was the first program I used when returning from my layoff, and I think it was a really good choice for me. I estimated my maxes super low, and it paid off. I got tons of reps on my first cycle, I think it helped build my base strength back very quickly.
My experience with sheiko 29 was also a good one, but I was completely exhausted all the time. Personally, I dont think I’d be able to start back with a sheiko routine.
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.
At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.
[quote]white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.
At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.[/quote]
Stronglifts 5x5 … or did he “borrow” some 5/3/1 principles?
[quote]TheDudeAbides wrote:
white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.
At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.
Stronglifts 5x5 … or did he “borrow” some 5/3/1 principles?
[/quote]
Actually, I just switched from 5/3/1 to sheiko. Sheiko is great and I feel like I will get great gains from it and I got some good gains from 5/3/1. I would not suggest going straight into sheiko when you have not been lifting weights and have zero work capacity. I understand that you are an experienced lifter, but doing a 5x5 routine at least for a few weeks while getting used to weight again would be the best idea in my opinion.
531 is not bad since your recovery / amount of time you can dedicate may be lacking. I don’t know what injuries you had but 531 seems to be a better choice over sheiko b/c of lower volume right now.
I think going straight into a sheiko routine would destroy you. It took me several cycles to get used to the high volume/ weight of the routine. If you lower your maxes a lot and forget about ego, sheiko can work. Idk if your injuries affected your work lias capacity. That would be the biggest hurdle.
I think whatever you choose, pick something that is straight forward and manageble. Sheiko routines are very ling workout rime wise. I wrote a FAQ on sheiko in this section. It’s either on the first or second page. Check it out.
[quote]white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.
At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.[/quote]
What are your unequipped squat, bench, and deadlift PRs? What can you lift right now?
Those were my best competing numbers at 115kg bw at 6feet
This morning I maxed out at 135 Bench 190 Squat and 210 Deads at 82kg (still at 6feet haha), a massive drop, but then keep in mind during my car accident the right side of body was basically crushed.
I somehow feel more comfortable with the sheiko design although I accept and agree with Synthetickiller and VikingAD24 that I should probably work my way back into things.
I really appreciate your comments and feedback.
BTW synthetickiller could you post a link to that FAQ, i would really like to read it!
[quote]white.death wrote:
Firts of I compete in a Raw only federation.
Bench 180kg
Squat 240kg
Deads 325kg
Those were my best competing numbers at 115kg bw at 6feet
This morning I maxed out at 135 Bench 190 Squat and 210 Deads at 82kg (still at 6feet haha), a massive drop, but then keep in mind during my car accident the right side of body was basically crushed.
I somehow feel more comfortable with the sheiko design although I accept and agree with Synthetickiller and VikingAD24 that I should probably work my way back into things.
I really appreciate your comments and feedback.
BTW synthetickiller could you post a link to that FAQ, i would really like to read it! [/quote]
How’s your right side doing now? Big strength difference compared to your left?
Well my whole body atrophied, the differance between left and right is not so big.
Sure, I have to do more unilateral work to keep everything in check and I have to focus more on upper back and shoulder stability.
The main problem is that I broke four ribs, of which three punctured my lung and the other tore out. I mainly notice that my breath is a bit shorter, my ribcage does not feel “flexible” expanding wise and I get upper back pain.
My right knee was a bit messed up so definately my right thigh and calve is smaller than my left and weaker.
Further I can’t take my shirt of anymore to pick up chicks with my stunning bod (thats just a bit of dark humour seeing as though I now have lots of scars, haha)
All in all I don’t carry to much lasting repurcussions
[quote]white.death wrote:
Firts of I compete in a Raw only federation.
Bench 180kg
Squat 240kg
Deads 325kg
Those were my best competing numbers at 115kg bw at 6feet
This morning I maxed out at 135 Bench 190 Squat and 210 Deads at 82kg (still at 6feet haha), a massive drop, but then keep in mind during my car accident the right side of body was basically crushed.
I somehow feel more comfortable with the sheiko design although I accept and agree with Synthetickiller and VikingAD24 that I should probably work my way back into things.
I really appreciate your comments and feedback.
BTW synthetickiller could you post a link to that FAQ, i would really like to read it! [/quote]
I recommended the SS novice program because it is suitable for people who have a lot of quick and easy gains to be made. There is no point in hopping on a routine that has periodization built in when you are working way below your long term PRs. You should give the SS novice program a go and switch up to a Sheiko program once the gains slow down and you’ve built up some conditioning. That’s exactly what I’d do if I were in your situation.
By the way, up until recently, I had been using Sheiko training templates for about 18 months straight. My best raw lifts are 551/316/636 at ~210lb. I have also done the SS novice program and tried the 531 routine.
[quote]white.death wrote:
Okay guys it’s been almost been 13 months since i’ve lifted some heavy weight due to a car accident.
Previously I used to follow a West Side method but unfortunetly I don’t have the motivation or th will the get back into that.
On the site and in the threads i’ve read a lot of good accounts of 5/3/1 but then also I came across Sheiko # 29 that seems interesting.
My question to the power alumni is this: which program desigh is best suited to bring back any lifter from such a long lay-off, especially one that wants to compete again as soon as possible.
Thanks in advance![/quote]
Neither. You should max out 90 days a week like I do.