re: Daily Strength Check-In

Woo finally cleared by doc to resume regular weightlifting! Skinny legs get ready for destruction.

I want to start 5/3/1. Legs are obviously crazy weak right now. I could load 115 on the bar for squats and deads and AMRAP to get a hazy estimate for max to establish my starting point on 5/3/1. My worry is that because my legs are so underdeveloped comparably right now, the initial gains will outpace the 5/3/1 program. Basically I would guess my 'max' is going to go up in one month more than the prescribed 10 lb addition after the first deload.

Here's what I'm thinking, what do you pro's think?:

Option A: Do a typical bro split push/pull/legs routine for a month to get back into the leg-lifting game then start 5/3/1

Option B: Start 5/3/1 now but re-calculate my max after the first deload and reset to a (hopefully) higher number than the plan

Option C: Just shut up and start moving iron

I tend to agree that 5/3/1 isn't optimal for someone starting from a point where they're looking to maximize beginner gains.

After a long layoff, your legs should be capable of very rapid gains. Personally, I'd prioritize that with a linear progression program unless you really want 5/3/1.

Linear should give you 6 months or so of solid progress, after which you can switch to 5/3/1. Unless you think you can get linear gains from bench/upper, I'd get legs back proportionally strong, keep upper strength static and then transition to 5/3/1 as an intermediate template when you've maxed out newbie gains on legs.

Option B. If you aren’t novice lifterr, just recalculate your numbers. It will come back faster than you think.

Must have been my issue cause it was "rolling" unnaturally and it didn't feel like a grip issue

FYI I went with leistung II’s for the lifting shoe. I’ll report back on the feel of them after I put them to work Friday morning.

Yea I've already decided i'm using another bar next time. That bar is probably fine for squats (not great) but not for DLs

Looked up a couple videos on that and I like that a lot. I think I do that now but will focus on it next time.

Recovery day. Slept terribly.

2 giant sets of banded squats (225 plus band tension x5), glute/ham raises and reverse hypers.

3 giant sets of weighted pushups, side laterals and board press.

Finished with 4 sets of sprints with weight sled.

Ran the rack on tricep rope pushdowns today from 10lb-150lb. Finally hit my goal and did 3 reps each weight down and up. I usually stall out at 120-130 and can only get 1 or 2 reps at 140-150. New goal is same rackrun but 4 reps each.

You’re not weak. I’ve probably just been doing it longer. Besides, numbers mean shite except bragging rights. All that matters is that you FIIIIIIIIIIIIIIIIIIGHT!!!!!!