Two week break almost "broke" me...

[BigWu]

I took two weeks off from working out after a 10 week workout cycle. My squats were suffering and I hadn't been able to get beyond 225lbs without any major struggles just about the whole time. I was squatting 315lbs for a period of time prior to this.

I came off a two week break a couple of weeks ago, and boy did my squats leave something to be desired. I know my left leg is weaker, but I really felt it recently. My left leg trembled, and my knee endured sharp pains during the exercise. So, I quickly racked the weight and moved on to some light leg presses and extensions. It's been this way the whole time this cycle so far. I really don't understand what's going on besides possibly having a tired workout. But there's not many exercise options in regards to legs, so I feel like I'm stuck. My diet hadn't changed, except I was taking in a little less protein while I was off. Now it seems that my left leg is refusing to carry its own weight.

Any thoughts on how to get back on track?

Thanks

[killatiger]

Plenty of leg alternatives, it is as simple as the search button.
Bulgarin splits, dead lifts (many variations), lunges, hack squats, etc. to name a few. A snatch grip deadlift with a deficiet IMO is a great exercise and works if not as many muscles as a squat almost.

[BigWu]

Originally Posted by killatiger

Plenty of leg alternatives, it is as simple as the search button.
Bulgarin splits, dead lifts (many variations), lunges, hack squats, etc. to name a few. A snatch grip deadlift with a deficiet IMO is a great exercise and works if not as many muscles as a squat almost.

The idea was to take pressure OFF my left knee. I've tried those "split" exercises before, and that compounded the problem in the past when I tried it.

[BG5150]

Lower the weight and work your way back up.

[tacoop]

Originally Posted by BigWu

I took two weeks off from working out after a 10 week workout cycle. My squats were suffering and I hadn't been able to get beyond 225lbs without any major struggles just about the whole time. I was squatting 315lbs for a period of time prior to this.

I came off a two week break a couple of weeks ago, and boy did my squats leave something to be desired. I know my left leg is weaker, but I really felt it recently. My left leg trembled, and my knee endured sharp pains during the exercise. So, I quickly racked the weight and moved on to some light leg presses and extensions. It's been this way the whole time this cycle so far. I really don't understand what's going on besides possibly having a tired workout. But there's not many exercise options in regards to legs, so I feel like I'm stuck. My diet hadn't changed, except I was taking in a little less protein while I was off. Now it seems that my left leg is refusing to carry its own weight.

Any thoughts on how to get back on track?

Thanks

Anything over a week for me and all my lifts suffer. I would back off on the weight, maybe half, and start working your way back slowly. I will take some time to get it back.

[swolegantor]

how do you train your squat.

[Freakzila]

I just took a week and a half off, with a few days of heavy drinking, I was eating alot. I'm two days back in the gym now and I am just a pile of crap, cant lift worth a damn. I feel like it may take a month to catch up.

[monoshunter]

did you warm up properly?

[Jason12345]

Take some glucosomine and chdrotin. and make sure you warm up VERY good. and slowly work up to a heavier weight.

[JOHN GARGANI]

WU: did you try to lift what you were lifting before the layoff??

if so, that was your problem: you have to phase the weight in gradually over a week or two period.....

[Kombat Kelli]

I'm glad I'm not the only one... I took about A MONTH off and my workouts have suffered unbelievably. I can't hardly do my warmups without wanting to bail on the gym all together. I struggled through my chest/tri workout but somehow finished. When it came time to finish off with abs I couldn't get through half of the workout before the "pain" was too intense. What products are you guys using to stop this transition, this PAINFUL transition? All I have learned from this is to NEVER take a break from my program again.

[ThickAsABrick]

Originally Posted by Kombat Kelli

All I have learned from this is to NEVER take a break from my program again.

Breaks are fine...for a week at a time.

Unless you have a serious injury I don't see why you should be taking more than a week off at a time.

[BluntD]

Originally Posted by Kombat Kelli

All I have learned from this is to NEVER take a break from my program again.

There's a huge difference from taking a week off to recoup, and a month of being lazy. You'll realize one day that your body will need that week break every now and again, either in the form of a light deload or just not lifting at all.

[mike0093_OLDONE]

Originally Posted by ThickAsABrick

Breaks are fine...for a week at a time.

Unless you have a serious injury I don't see why you should be taking more than a week off at a time.

Originally Posted by Bluntdogg

There's a huge difference from taking a week off to recoup, and a month of being lazy. You'll realize one day that your body will need that week break every now and again, either in the form of a light deload or just not lifting at all.

Yeah, unless your injured or forced to, you shouldn't take more then a week off.

[powerlifter70]

IMO....most of your problems are in your head. Powerlifters take 7 to 10 days off before a meet then take a full week off after. I always take a week off before a meet, then a full week off after and never have had my strength drop like most of you.

[Kombat Kelli]

I will admit... I for sure was just being lazy- haha!