After not touching a weight for 6 months and haven't trained consistently in over 2 years I need some advice because I've never had to do this whole starting over process.
Sr. year of high school I broke my thumb and tore my ACL & Meniscus (hamstring graft). since my thumb was really messed up I was unable to hold a barbell for 6 months without pain and it took about 6 months post op for my knee and athleticism to come back.
Right before football season started and I was injured I put up the following numbers all RAW.: Bench 315, Squat 405, (full range of motion) Deadlift 405, (I hated these and still do because I have T-rex arms) and Hang Cleaned 225 and I could 8 chin-ups from a dead hang.
I was decently strong and had some definition. I had used 5/3/1 to get me where I was and lots of hard work.
When I go to the gym I follow a structured warmup, lift, and get out. I don't do much accessory work or spend time on mirror muscles. Basically I'm telling y'all all of this so that y'all have an idea that I know what I'm doing.
I just started my sophomore year of college and I finally have a consistent schedule and a roommate that will lift me and push me. (He powerlifter in HS) I am stuck on the 3rd floor and since I've been up and down the stairs all day my bad knee is swollen. How should I start off the lifting? I'm thinking I should just do pushups, pull-ups and bodyweight lunges for about 3 weeks then start off working up to a heavy set of 6 twice a week for each lift. I want to follow this and ride out all of the "Newbie Gains" and muscle memory. What's y'alls input here? I'll also do some hanging leg raises for core work.
I'll be eating moderately clean- Protein shake for breakfast, meats and veggies for lunch and dinner. PWO will be my shake with an apple and all try to time this before dinner where I can also get some rice or potatoes for starch based carbs. I will allow myself 1 cheat meal per week for date night.
Im just not sure how fast I should add in work volume for my set soreness.
Thanks in advance y'all!