Getting back into it after sickness any tips?

curadh

So I was doing great 5'8 bodyweight 75kg bench 60kg deadlift 90kg and then new years got sick turned into the swine flu and just finished anti biotics last friday. I am now 68kg. Went back to the gym on sunday for an hour doing a warm up set and then a heavy set (2 sets) of a full body routine. I was shocked everything has completely dropped. Bench I could barely do 5 reps at 50kg. Was completely exhausted after about 30mins and left. I am still aching DOMS today wednesday.
I'm looking for tips on getting the strength and size back. I dont understand how the bench could have dropped so much..it took me nearly a year to get from 50kg to 60kg on it. With the DOMS should I just get stuck back in or wait.

Zamboni

In a similar situation to yourself just back in after two months off from illness.
I was like an aneamic Rick Moranis with the barbell.

It'll come back in time just stick with it. It certainly won't take you a year to get back to your previous levels.

solid 5

Interested in this guys and I empathise with you.......have only started back into it myself after over 5 months out due to illness. I'm really finding it tough. Was very very active before this illness, played competitive sport at a reasonably good level.

My weight went the other way (on steroids for months) and have started trimming down. Really struggling with my running, times have absolutely plummeted. Doing 7 minute KM's, awful compared to what I used to do. Very slow progress, not seeing huge improvements in my cardio. Going to hit the weights when I've got some decent cardio back.

Guess we just keep the head down and work hard

Transform

curadh wrote: »

So I was doing great 5'8 bodyweight 75kg bench 60kg deadlift 90kg and then new years got sick turned into the swine flu and just finished anti biotics last friday. I am now 68kg. Went back to the gym on sunday for an hour doing a warm up set and then a heavy set (2 sets) of a full body routine. I was shocked everything has completely dropped. Bench I could barely do 5 reps at 50kg. Was completely exhausted after about 30mins and left. I am still aching DOMS today wednesday.
I'm looking for tips on getting the strength and size back. I dont understand how the bench could have dropped so much..it took me nearly a year to get from 50kg to 60kg on it. With the DOMS should I just get stuck back in or wait.

normal enough really -

1. Take 5-6g of fish oils per day
2. Take some probiotics every day for about 4-6 weeks e.g. super 5's or super 8's to rebuild the good bacteria that the antibiotics would have destroyed
3. Take your time getting back into it
4. Eat more now - plenty of good fats, protein, fruit, veg etc
5. Going from 50-60kg on bench in a year is not great progress and you should post up your program in detail just to get it checked

curadh

Ta for the replies Im doing a 3 day a week all round body thing now and started creatine, slowly getting there.