Online Coaching and Programs for Powerlifting and Fitness Home › Forums › General Questions › Coming back from a few months off.

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    • David O’Neil
      Participant
      May 26, 2019 at 4:46 pm
      Post count: 9
      #16149

      Hey guys- wondering what you recommend for me with getting back to the powerlifting program. I’ve been out of the gym for about 3 months due to a 12hr/day work and school schedule, but with that slowing down I’m getting back to it. I’ve lost probably 20lbs (down to ~180 from ~200), and with that have definitely lost a lot of strength. I was wondering if you’d recommend starting the program from scratch? I know obviously my numbers will be way lower, but just wondering where you’d recommend me starting.

    • Murph
      Keymaster
      May 28, 2019 at 11:14 am
      Post count: 918
      #16154

      David,

      First off, welcome back.

      Second, as Matt said in one of our videos, if a program you did worked well, why not use it again?

      With that said, after a layoff and a weigh loss, I’d suggest Beginner Acclimation.

      You can run it as written, or if you did it before and want some variety, feel free to swap an accessory exercise for similar one.
      EG:
      Barbell row instead of dumbell row.

    • David O’Neil
      Participant
      May 30, 2019 at 1:04 pm
      Post count: 9
      #16178

      Sounds good- thanks, Murph!

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