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Returning after the Crimbo break....wasted!

  • 02-01-2018 7:57pm
    #1
    slavedave
    Registered Users, Registered Users 2 Posts: 303 ✭✭


    Just back from the gym after 10 days off. Prior to the break I had finished two cycles of a 6 week strength programme compiled by a well known ex member of this board, and had done two weeks of the third cycle. Seeing respectable improvement so far.
    However, I went back to the gym today and decided to start on week two of the cycle (where I left off) thinking that would be sensible rather than go to week three. My goodness, I struggled with every exercise - so much so that after my first squat exercise (75% of 1rm for 4 sets x8) I knew that I was in trouble. I dropped weights on all the consecutive exercise for the day and even dropped reps on some of the paused squats. Confession time - I didn't even do my front squats but opted for leg extensions because my knees were telling me to lighten up on them.
    Was this to be expected? Did I go back at too high a level? Would it be wiser to restart the cycle again? Thanks


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    I'd have restarted and expected it to suck giant donkey balls after 10 days off that included Christmas.

    I also wouldn't be doing leg extensions to spare my knees :)


  • #3
    bladespin
    Registered Users, Registered Users 2 Posts: 7,430 ✭✭✭bladespin


    10 days is a long time with the heavy stuff, festivities too take their toll.
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    MasteryDarts Ireland - Master your game!



  • #4
    slavedave
    Registered Users, Registered Users 2 Posts: 303 ✭✭slavedave


    SO start at the beginning again?


  • #5
    Tenigate
    Closed Accounts Posts: 849 ✭✭✭Tenigate


    It's normal.

    It's not like you're starting from zero. You'll get back to where you were in weeks rather than months, even if you took a year long break.

    You know all those flab to fab before and after photos? That's the secret. They're fit, they don't train for a while, then they go hard at it.


  • #6
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    slavedave wrote: »
    SO start at the beginning again?

    Restart the cycle.


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  • #7
    arybvtcw0eolkf
    Closed Accounts Posts: 24,878 ✭✭✭✭arybvtcw0eolkf


    Sounds like you haven't been training terribly long, restart the cycle.

    A ten day period of inactivity isn't an issue for someone training a very long time, in fact its often very beneficial for both the body and mind.

    For the relative novice/beginner its a long time off and you'll have everything to gain by starting your cycle from the beginning.


  • #8
    calfmuscle
    Registered Users, Registered Users 2 Posts: 746 ✭✭✭calfmuscle


    Colette Rapping Suspense wrote: »
    Sounds like you haven't been training terribly long, restart the cycle.

    A ten day period of inactivity isn't an issue for someone training a very long time, in fact its often very beneficial for both the body and mind.

    For the relative novice/beginner its a long time off and you'll have everything to gain by starting your cycle from the beginning.

    This plus you have probably tightened up and lost some range of motion with the break. Do a good bit of mobility and a good warm up before your next session. Well done on starting!!


  • #9
    slavedave
    Registered Users, Registered Users 2 Posts: 303 ✭✭slavedave


    Thanks again everyone.
    Relative novice here. Started 5x5 stronglifts at end of 2015 for four months. Kept getting shoulder niggles and backed off it a little.
    Then joined a ben dunne gym in Mar 2016 with some free programmed strength training and lots of yoga for best part of a year.
    Then a total break after March 2017. Regular trx sessions for June/July. Then nothing until Autumn - Back onto this 6 week cycle from October-ish.
    Trying to stay injury free while building strength for the time being.


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