T Nation

Training After 8 Weeks Off From Surgery

Hi Jim,

I’m coming back off elbow surgery and need to start over after 8 weeks off from training.
I wanted to ask for your guidance. Everyone suggest I get back on Starting Strength and do a linear progression to quickly regain lost strength, but that makes no sense to me, especially after surgery. I’d rather be a lifer and am in no rush to stall or get injured again from adding weight super fast.
My plan of attack is the following:
Super low TM, no assistance, gain good volume on supplemental lifts to build the base slowly.

DAY I - Squat/Bench 5s Pro + 5x5 FSL
DAY II - Press/Dead 5s Pro + 5x5 FSL
2-3 Days/week - 20-30 mins low intensity cardio
Agile 8 everyday

Weeks 1-3 - 5s Pro + 5x5 FSL
Increase TM
Weeks 4-6 - 5s Pro + 10x5 FSL
Week 7 - 7th Week Protocol Deload (TM for a single)
Increase TM
Weeks 8-10 - Rep Pr
Week 11 - TM Test
Increase TM or recalculate

Thanks for all your hard work!

@steve87

I’d almost say ‘do beginner prep school’ as written in forever.

Faster progression, should be done 'till stalling (read forever for more info on that). 2 main lifts a day with fsl and bodyweight assistance to build a base. Could totally fit your bill.