[Ironbound]

Hey guys, question for some of you. So i've been lifting for about 2 years straight now, on programs such as SS and madcows. Made some pretty good gains, but sadly had to take a 3 month break. Turns out, I gain strength quickly, but also lose it quickly as well. Just the other day, I struggled to push out a 225 bench...

Anyway, I want to get back into, though am unsure of how to do so. Should I test my 5 RMs for each compound lift, than work from there? Or should I do an SS based model for a week or so, than jump back into a cycle of Madcows? I more or less want to gain back my old strength (as well as toss in a bit of hypertrophy to any 5x5 I decide to do for a bit of size...) Any opinions are welcome!

[samsamsam]

Don't rush it.

Don't worry about the actual weight get your body used to lifting again.

Rushing could cause injuries.

Make sure you stretch.

You'll get it back soon enough.

[redbeard]

A coach once told me: "there are two ways to come back. Painfully, or slowly."

Take your time.

[Veloce]

I did the same thing about 2 months ago. Took some time off at the gym, lost some weight, and it wrecked me. When I did go back in I struggled to bench 185. I swallowed my pride and dropped all my lifts to:

Squat: 135
Bench: 135
Row: 95
OH Press: 95
Deadlift: 135

Things are progressing slowly but very well. I'm pushing through every weight increase like its nothing and I feel great. I think you just have to start over, the only difference is you'll progress much faster than during your first 2 years.

Enjoy the process.

[The Reactionary Tree]

like thedude3737 says, if you have been away from lifting weights for any significant amount of time, start low and work your way back up.

Yea, you will probably feel like a weak little bitch only lifting such small weights but within a month you will be climbing towards more respectable weights.

I was away from weights for A DECADE. In high school, I could dumbbell press 95lbers. When I just started lifting weights again about 5 weeks ago, I could barely barbell bench 95lbs. Pathetic. But within a month, I am 135lbs for a 5x5 set. It's better to start low and progress yourself.

You got to start somewhere. Better to suck up your pride for a month or two than to never return to the gym at all.

[Veloce]

just as a frame of reference, 2 months after starting up again I'm at

Squat 210
Bench 175
Row 135
OH press 125
Deadlift 245

Still not nearly as high as they used to be, but like I said everything is moving nicely and there's zero pain.