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Starting Over - What % Of Previous Efforts?
Posted on 2/14/23 at 2:50 pm
Posted on 2/14/23 at 2:50 pm
Background TL;DR - Was obese, worked to lose 100lbs while lifting, stopped lifting and gained back 50lbs. About to start lifting again an need to know what % of my previous lift numbers I can start at that's not detrimental to my forward progressive overload, but also not wasting my time by starting too low.
More Info:
Early 30's
Height: 6'2"
2019 Weight: 330+
2021 Weight: <230
Today Weight: 280~
Was doing 5x5 SL program - no previous lifting regimen. Pickup sports athlete extraordinaire was my extent of physical activity prior to 2019 when I started. Below are my numbers I got to prior to getting lazy again. All 5x5 except deadlift which was 1x5.
Squat: 285
Deadlift: 365
Bench: 155 (lol)
OHP: 145 (lol)
Barbell Row: 185
I do also mix in just enough cardio, 15-30 minutes 5 days a week at 8:30 pace, to help with the weight loss.
So all that to say...where should I start over on those numbers? 50%? More? Less? I don't plan on doing SL long-term and want to move into more of a hypertrophy program at some point. But anyways, I've rambled enough. Any tips on starting over?
More Info:
Early 30's
Height: 6'2"
2019 Weight: 330+
2021 Weight: <230
Today Weight: 280~
Was doing 5x5 SL program - no previous lifting regimen. Pickup sports athlete extraordinaire was my extent of physical activity prior to 2019 when I started. Below are my numbers I got to prior to getting lazy again. All 5x5 except deadlift which was 1x5.
Squat: 285
Deadlift: 365
Bench: 155 (lol)
OHP: 145 (lol)
Barbell Row: 185
I do also mix in just enough cardio, 15-30 minutes 5 days a week at 8:30 pace, to help with the weight loss.
So all that to say...where should I start over on those numbers? 50%? More? Less? I don't plan on doing SL long-term and want to move into more of a hypertrophy program at some point. But anyways, I've rambled enough. Any tips on starting over?
Posted on 2/14/23 at 2:52 pm to carrguitar
Start lower than you think the first 2 weeks. And make sure you walk every day. Every single day.
Posted on 2/14/23 at 3:00 pm to carrguitar
No real way of knowing until you get under some weight and try it… just ease into it again to avoid that god awful soreness that can come when your brain remembers what you used to be able to do and your body reminds you that you can’t do that much yet. The first couple weeks will be a feeling out process and you’ll have a better picture of where you’re at after that. Anything you do now is an improvement over the “nothing” that you’ve been doing. Congrats on deciding to take back control of your life and health! Post in the daily lifting thread too. It’ll help keep you accountable and if you view your post history it almost acts like a workout log.
Posted on 2/14/23 at 3:34 pm to carrguitar
Do not start anywhere near those old numbers. Will lead to you getting disappointed and possibly hurt. Just start much lower and go up slowly on the first days for each lift and/or muscle group. You should not be worried about "losing" a day or 2. It's not that serious
Posted on 2/14/23 at 3:54 pm to carrguitar
quote:
just enough cardio, 15-30 minutes
You sure
Posted on 2/14/23 at 6:22 pm to carrguitar
quote:
Squat: 285
Deadlift: 365
Bench: 155 (lol)
OHP: 145 (lol)
Barbell Row: 185
Depending on how long you have been dormant, at least 50% deload. Honestly I would commit to a 5x5 program again and probably go 75% deload to be safe. You know how the program works, you will be adding 30lbs lower body and 15lbs upper body every 2 weeks essentially.
Use 5x5 to get back to 250ish squat and DL and 185 bench, then hop off into another program.
Posted on 2/16/23 at 8:45 am to carrguitar
quote:
Bench: 155 (lol)
OHP: 145 (lol)
I didn’t think it was possible to have an OHP only 10lbs shy of your bench.
Something seems off about that.
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