Whats the quickest way to get my strength back safely?

[BSideleau]

Hello everyone,

Im a 34 year old guy who had to take more than a year off of powerlifting due to a series of medical issues (surgery, then malaria from working abroad, then chronic IBS). At my best when I was 205lbs (height- 5'10") I was deadlifting 485, benching 285 and squatting 325.

I now weigh 185 and I am no longer allowed to do squat (due to the surgery) but I can do deadlift.

My goals are to recover my strength as quickly as possible but making sure that I dont give myself a hernia or other problems, particularly given my age.

I tried lifting the other day and i can do 5x5 at 315 on deadlift and 5x5 at 205 on bench. Whats a good program to build strength back up for a guy my age (34)? Thanks.

[pterry0404]

It sounds like you're an intermediate level lifter. I'd try Texas Method or Madcow 5x5, but find a substitute for the squat, preferably something quad dominant since you will get ham/glute worn with deads.

Quad dominant squat substitutes: Leg Press, Hack Squat, Lunges

I don't think you are special case because of your age. The same routines that work for everyone should work for you too.

Just be sure to consult with your doctor because of your surgery restrictions. Show him/her the movements.

[Jason2459]

Don't worry about quick

[Get-n-fit]

Don't worry about quick

This and focus on form

[Matthewthao30]

I just came back from a 2 year break myself, just kept it simple and it all came back really fast, there's nothing special you need to do, jist do what you used to do.

[vkai997]

I spent the whole of 2016 getting injured and sick (nothing at your level) but one thing I learned was to give accessories a lot of attention. Single joint movements to bring up weaknesses and keep joints healthy and even high reps on these movements. Definitely helps to do them.

[PLLover2017]

I will PM you op

[M2PK]

Hello everyone,

Im a 34 year old guy who had to take more than a year off of powerlifting due to a series of medical issues (surgery, then malaria from working abroad, then chronic IBS). At my best when I was 205lbs (height- 5'10") I was deadlifting 485, benching 285 and squatting 325.

I now weigh 185 and I am no longer allowed to do squat (due to the surgery) but I can do deadlift.

My goals are to recover my strength as quickly as possible but making sure that I dont give myself a hernia or other problems, particularly given my age.

I tried lifting the other day and i can do 5x5 at 315 on deadlift and 5x5 at 205 on bench. Whats a good program to build strength back up for a guy my age (34)? Thanks.

I think the best safest way to get your strength fast is to do isolation excercises so that it doesn't put you at risk of injury because of bad forms etc, and let your body slowly gets used to heavy weight, I'd also combine sessions with compound workouts like deadlifts, squats and bench with many repetitions.

That's my opinion from experience (my background is bodybuilding not powerlifting tho)

[NotThatUgly]

I think the best safest way to get your strength fast is to do isolation excercises so that it doesn't put you at risk of injury because of bad forms etc, and let your body slowly gets used to heavy weight, I'd also combine sessions with compound workouts like deadlifts, squats and bench with many repetitions.

That's my opinion from experience (my background is bodybuilding not powerlifting tho)

This is bad advice. People seriously about starting a strength program or resuming after a layoff should get back into compound movements on day 1. If you don't know anything about powerlifting why are you even on this board? Every post you make is garbage.

[Domf3]

Lots of protein, 7-8 hours of rest, manage stress outside the gym, lots of warm up sets.

[OldFartTom]

More haste less speed.
Fast then injured is much slower than steady and unstopping.

Grab a "novice" program, linear progression to regain previous strength (yes I realise you are a huge lot stronger than a newbie)

Stronglifts5x5 maybe rather than Starting Strength because the sudden move of power clean may not be worth risk of injury?

Start on Empty bar (yes, yes you are strong currently...) and follow the program. You'll be back on heavy weights soon enough and you can really focus on form in first month or two.

Substitute squat with whatever the "biggest" lower body you are allowed to do, ask someone medical, eg check with a Doc about hernia first!