If your previous squat max was 275 before the layoff I would recommend starting back with 495 on the squat , no stretching or warmup , no belt or knee sleeves and dive bomb that puppy . For bench If your previous max was 250 start back with 405 and do 1 inch partials , make sure there is no warmup and get 3 spotters for this one . On the deadlift put 200lbs heavier than anything you’ve ever touched in your life . Use straps and walk out power rack and let the weight free fall and try to rebound off the floor . You can do this !
This makes sense. For a little extra volume could I throw in say, fahve sets of fahve over head presses with oh, I dunno 315? Or is that too big of a jump from my pre-lay off 135? Asking for a friend.
@@alcock78 315 seems like a very reasonable jump from 135. I think I would even consider putting on a triple ply squat suit and use knee wraps on my elbows to assist in the lift .
Yeah? I have a quadruple-ply suit my friend could borrow and I was thinking a couple of 13mm belts on top of each other would help? Maybe a Slingshot as well and just make the jump to 405? Worth a try.
I did it like how rip explained it and it worked fine. I was detrained because of months long lockdown. Even lifting low weights made me sore but I increased the weights over a few weeks slowly but steadly. Im almost back where I left
This has me optimistic! As many others, I have not kept up my training during the past year. However, I registered for my first drug-tested Powerlifting event. I have 16 state and 3 national in the non-tested division and I hope to set 4 state and at least 2 national in this division.
Same here in England, i started back under the bar last night, the 1st time in 10 weeks. I`m 60, @ 84k started squatting 3x5 @60k (was 115). bench 3x5 @55K (was 85), and pull downs 3x10 @55k, will do the same for my deadlift and press next visit. I`m even stretching in the hope that i dont seize up too much.
I relate to this as before hospital I was a lean 225 who could squat 275x5, bench 255x5, and DL 455x3. I left at 178 and now can barely DL 225 squat 155 and bench 135. I couldn’t even do a pull up. After running SS my lifts are now at: Squat 225x5 Bench 185x5 DL 365 1x5 OHP 135x5 Pull ups have gone from 0 to 5-6 clean pull ups Program works. Thanks 👑 Rip! 💯
You know, you would think people would stop over complicating things all the time and just listen to Rip's 42 years experience in strength training. Great advice, but what do I know I'm drunk....
Perhaps this is written in the programming book, or in an article somewhere? I'm surprised that Rip prefers to hand-wave recommended weights instead of % of previous 5-rep weights. Like he says, he's been doing this for so long, surely it's a formula on a spreadsheet at this point, no?
Did I hear Rip say that if I can’t finish all five reps immediately (5 reps, 5 breaths) in say 30 seconds, I can do 3 or 4 in a row, rest for 2-3 minutes and then do the remainder? That’s how I did deadlifts today. Three. Rest for two minutes, then two. If so, do I repeat this weight next time until I can do five in a row before I add weight? Thanks.
SS programs deadlifts @ one set of 5, so you might have too much deadlift volume? I've had success pulling 5 heavy singles within 3-5 minute bracket, putting weight on the bar at the next session. I stopped giving a hoot about getting all the work done in one 'fast' set, my objective was to just get the work done with good form, without exploding. 3 reps, breather, then 2 reps was more work than 3 reps and failed 4th within one set, which would result in stalling, no weight added next and eventually de-loading. Reducing warm-up volume also helped; I found I was running out of steam before the work set. A handful of singles, increasing up to working weight, before the actual work-set was adequate.
take my advice with a grain of salt, but when i got to that point, i ended resetting my weight by about 10% when that happened and worked back up normally. when i tried to split it up, i ended up letting my form go for the sake of hitting higher numbers and ultimately it set me back
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If your previous squat max was 275 before the layoff I would recommend starting back with 495 on the squat , no stretching or warmup , no belt or knee sleeves and dive bomb that puppy . For bench If your previous max was 250 start back with 405 and do 1 inch partials , make sure there is no warmup and get 3 spotters for this one . On the deadlift put 200lbs heavier than anything you’ve ever touched in your life . Use straps and walk out power rack and let the weight free fall and try to rebound off the floor . You can do this !
😂 I don’t know why but this made me laugh till my ribs hurt
This makes sense. For a little extra volume could I throw in say, fahve sets of fahve over head presses with oh, I dunno 315? Or is that too big of a jump from my pre-lay off 135? Asking for a friend.
@@Vitamin.Z lmao !
@@alcock78 315 seems like a very reasonable jump from 135. I think I would even consider putting on a triple ply squat suit and use knee wraps on my elbows to assist in the lift .
Yeah? I have a quadruple-ply suit my friend could borrow and I was thinking a couple of 13mm belts on top of each other would help? Maybe a Slingshot as well and just make the jump to 405? Worth a try.
I did it like how rip explained it and it worked fine. I was detrained because of months long lockdown. Even lifting low weights made me sore but I increased the weights over a few weeks slowly but steadly. Im almost back where I left
This has me optimistic! As many others, I have not kept up my training during the past year. However, I registered for my first drug-tested Powerlifting event. I have 16 state and 3 national in the non-tested division and I hope to set 4 state and at least 2 national in this division.
Same here in England, i started back under the bar last night, the 1st time in 10 weeks. I`m 60, @ 84k started squatting 3x5 @60k (was 115). bench 3x5 @55K (was 85), and pull downs 3x10 @55k, will do the same for my deadlift and press next visit. I`m even stretching in the hope that i dont seize up too much.
"Fi-yeeve."
I relate to this as before hospital I was a lean 225 who could squat 275x5, bench 255x5, and DL 455x3. I left at 178 and now can barely DL 225 squat 155 and bench 135. I couldn’t even do a pull up. After running SS my lifts are now at:
Squat 225x5
Bench 185x5
DL 365 1x5
OHP 135x5
Pull ups have gone from 0 to 5-6 clean pull ups
Program works. Thanks 👑 Rip! 💯
That's actually a much faster return to normal weights than I would have thought.
Very entertaining but more importantly very helpful. What's up Nick....hello from Wichita KANSAS.
You know, you would think people would stop over complicating things all the time and just listen to Rip's 42 years experience in strength training. Great advice, but what do I know I'm drunk....
I wish Rip was my next door neighbor.
Hed be like neighbor Wilson on that home improvement show
As long as you share his world views...
I always go for a PR after a layoff so long as it's a month or less and it always works.
Thanks 🙏
Perhaps this is written in the programming book, or in an article somewhere? I'm surprised that Rip prefers to hand-wave recommended weights instead of % of previous 5-rep weights. Like he says, he's been doing this for so long, surely it's a formula on a spreadsheet at this point, no?
Why are they still under lockdowns?
Control and fear mongering.
Laughed so hard at Rip's reaction to first caller like he wanted to rip the guy's head off!
Did I hear Rip say that if I can’t finish all five reps immediately (5 reps, 5 breaths) in say 30 seconds, I can do 3 or 4 in a row, rest for 2-3 minutes and then do the remainder?
That’s how I did deadlifts today. Three. Rest for two minutes, then two.
If so, do I repeat this weight next time until I can do five in a row before I add weight?
Thanks.
Sound like you did 2 sets: 1 set of 3 and 1 set of 2!
SS programs deadlifts @ one set of 5, so you might have too much deadlift volume?
I've had success pulling 5 heavy singles within 3-5 minute bracket, putting weight on the bar at the next session. I stopped giving a hoot about getting all the work done in one 'fast' set, my objective was to just get the work done with good form, without exploding. 3 reps, breather, then 2 reps was more work than 3 reps and failed 4th within one set, which would result in stalling, no weight added next and eventually de-loading.
Reducing warm-up volume also helped; I found I was running out of steam before the work set. A handful of singles, increasing up to working weight, before the actual work-set was adequate.
take my advice with a grain of salt, but when i got to that point, i ended resetting my weight by about 10% when that happened and worked back up normally. when i tried to split it up, i ended up letting my form go for the sake of hitting higher numbers and ultimately it set me back
@@TedMan55 what do you mean by “tried to split it up”?
@@AgentOrangeX22This was my one set of five. I did probably more warmups than I needed to. I hadn’t considered that. Thanks
❤❤👍👍