My country is coming out of lockdown and opening gyms back up for the first time in 7 weeks tomorrow. Prior to heading into lockdown I would be training 5 - 7 times a week and had been doing so for about 10 months.
Programmes I had tried were the strong lifts 5x5 and the Madcow 5x5 as well as a basic HST programme for about 4 weeks.
My body weight would be between 92 - 95kgs (I’m 6ft) and my 1RMs were:
Overhead press: 100kg
Bench press: 160kg
Barbell row: 115kg
I’m wondering what everyone recommends as a good way to gain muscle and strength again? I have managed to do some lifting (benches around 125kg for 5 reps fairly easily) while in lockdown but maybe only about once per week.
Goals are to essentially gain size and strength potentially working towards being competitive in a powerlifting competition but mainly focussed on sports (Rugby and volleyball)