To wrap up my return to the weight room and 3 months of work:
Quote:
October 1st:
Squat: 85x8
Bench: 65x10
Deadlift: 85x14
Press: 40x9
December 31st:
Squat: 130x6
Bench: 85x9
Deadlift: 150x6
Press: 45x6
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Same results, in Freedom Units (lbs):
October 1st:
Squat: 185x8
Bench: 145x10
Deadlift: 185x14
Press: 85x9
December 31st:
Squat: 285x6
Bench: 185x9
Deadlift: 330x6
Press: 100x6
I've been pleasantly surprised with how smooth that went, and I even quit having barely started the 6RM cycle.
I think if I had completed my plan (6 more weeks of 6RMs and 8 weeks of 3RMs) I probably would have been moving a decent amount of weight again.
I'm a big fan of the APRE protocol for getting back into training after a layoff. For me personally the AMRAP style sets have a much better effect than just doings 5s for weeks on end.
Even having tried GSLP in the past I found the weights got too heavy too fast on the linear progression and I was forced to consider resetting after getting stuck pretty early on. But then most other non-linear programs are too slow in progress for someone re-gaining previous strength.
Love the auto-regulation and varying rep ranges in APRE!