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  • Long layoffs

    I have had a 6 week layoff from the gym. Before the 6 weeks, I squatted 140lbs x 1. Today I squatted 85 x 5 but it seemed hard. My legs hurt trying to stand up again. My back was like wtf do you want me to do? My shoulder blade was like wtf is this painful thing on my back? Presses weren't much better. 50lbs was like holy crap you want me to lift 50lbs? Everything is back to the beginning it seems.

    While I am doing strength training I'm always pretty beat up. These last 6 weeks, after the first week of recovery, I've felt pretty good. Healthy, happy, bouncy, sunny. I'm kinda dreading resuming the strength training on Monday.

    Does this happen to you? How many times have you started over again with your training?
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  • #2
    I had 2 weeks off, and I did lose a slight amount if strength and things felt like more effort. But now in 2 weeks in and almost normal again ( feeling just as great as before but still a touch behind on certain things)

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    • #3
      3 weeks break, lost 25% strength in squats & deadlift . Nearly back to it after 3 weeks back on.
      Bench & milli press only went down 10-15%


      From London England UK

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      • #4
        you should absolutely not lose strength over the 2-6 week period.

        I lift ONCE EVERY 4 weeks! and put the weights UP each time.

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        • #5
          I haven,t lifted since early July. Restart yesterday. Didn't try to get near previous weights, maybe at 75%. Felt OK, like i could have done a bit more, but happy with not pushing it. DOMS onset is beginning.... Will lift again tuesday and try to get back into the swing of things.

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          • #6
            How the heck do you lift once a month and lift more each time? I did manage to squat once after 3 weeks of this long layoff and I was so crippled with DOMS I could barely move for a week after that. And I only managed to get up to 120lbs when I had left off at 140. Today I'm a tad sore from the 85lbs I squatted yesterday.

            It's not like I'm completely immobile when I'm not in the gym. 2 of those weeks was backpacking for a total of about 120 miles or so. I did air squats and lots of pushups, pullups and dips the other weeks. I went for day hikes. Maybe it's being a lady that makes it so easy to lose strength? At least I still have muscle you can see.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              Originally posted by sbhikes View Post
              How the heck do you lift once a month and lift more each time?
              By being relatively untrained.

              Sent via F-22 Raptor

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              • #8
                Originally posted by Mr. Anthony View Post
                By being relatively untrained.

                Sent via F-22 Raptor
                Even if that was the case for me personally, my trainer doesn't work any of his clients more than once a week at the very most
                He has said i could probably move to twice monthly, but that doesn't fit for me right now.

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                • #9
                  And the point is i would not expect to lose any strength over 6 weeks, if i can increase over 4 weeks.

                  At the worst it would be maintaining

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                  • #10
                    I do lose some strength if I take a lazy month, but it comes back in like a week. That is low-level, body weight stuff though. I've only just begun to do power cleans and bench presses, so I have no data yet.
                    Crohn's, doing SCD

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                    • #11
                      me too,I lift ONCE EVERY 4 weeks! and put the weights UP each time. thanks

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                      • #12
                        You can expect things to be not as easy after a layoff of that length. You can't expect to hit a PR then do nothing for a month and a half then hit that same weight. Ease back into things and keep a training log to mitigate the problem of "how do I start over". This will facilitate your programming moving forward.

                        If layoffs are going to be a regular occurrence, I would recommend using a flexible wave cycle for your programming. Determine what weight you can complete 3 sets of 5 reps for each movement you are training. Let's say you can squat 100# for 3x5. The next time you would squat 105# for 3x5, then 110# for 3x5. Once you have completed three linear progressions, take off 10# and start over. Now you would do 105#, then 110#, and finally 115#.

                        This type of cycling makes it easier to know "where to start"after a hiatus due to the 2 steps forward, 1 step back methodology. This is assuming you are keeping a log. A week off here or there has less impact on your gains with this formula than if you were running a straight linear program.
                        Last edited by Themike; 09-15-2013, 07:16 PM.

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                        • #13
                          Well, I could not help the layoff. The first 3 weeks was my summer vacation where I went backpacking in Glacier. The following week the gym was closed for maintenance for a week. The following week I attended a conference. And in between I managed to get in here and there and do a little but not enough to continue or restart my program. I made do with pushups, dips, lunges, air squats and pull-ups at the playground. I'm just going to roll way back and start over pretty much. I'm just really annoyed by how sore I get, I mean really painful, hellish DOMS. It makes me dread the whole thing.
                          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                          • #14
                            Originally posted by sbhikes View Post
                            Well, I could not help the layoff. The first 3 weeks was my summer vacation where I went backpacking in Glacier. The following week the gym was closed for maintenance for a week. The following week I attended a conference. And in between I managed to get in here and there and do a little but not enough to continue or restart my program. I made do with pushups, dips, lunges, air squats and pull-ups at the playground. I'm just going to roll way back and start over pretty much. I'm just really annoyed by how sore I get, I mean really painful, hellish DOMS. It makes me dread the whole thing.
                            Is the DOMS always an issue or only at the restart?

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                            • #15
                              I think it is usually a couple weeks for me when I go on vacations at most, but I ceiling'ed out years ago, so I strat building up every 6 or 8 weeks. Sometimes I also change the lifting scheme, number of reps, number of days a week I lift, what I do in the days I don't lift. A year or so ago I stopped caring about maxes and adding weights, and fukarounding and all that BS. I don't hope any more that this would be the sequence when I finally break the ceiling, and, like, bench 95 lbs. I've lost hope that I'd, like, lose some fat. I don't have any reason to go to the gym apart from liking it. So, I do.

                              I get sore from lifting, worse from aikdo/hapkido, get bruises all over, sometimes even from a good swim (tricep). If not muscles, that's wrists or bunions. I don't think I remember a day when nothing hurt. If I did not, I would likely hurt for a different reason (diabetes, back pain... whatever).
                              My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                              When I let go of what I am, I become what I might be.

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