Back at powerlifting after layoff of 6/7 months, am I going too fast?
Hi all!
In november 2016 I decided to quit powerlifting for a while as it didn't fit into my life at that point. Now I have built myself a small home gym, so I'm building back up. My previous 1RMs were:
- SQ: 107.5 kg / 237 lbs
- BE: 60 kg / 132 lbs
- DL: 112.5 kg / 248 lbs (conventional, pulling sumo now)
The first two trainings I looked for a solid 3RM on each lift, which are these:
- SQ: 75 kg / 165 lbs
- BE: 45 kg / 99 lbs
- DL: 87.5 kg / 193 lbs (sumo)
Now I am doing a DUP program to build back up for 3 days a week (one week in). First day is hypertrophy, second day is power and third day is strength. Both hypertrophy and strength day have an AMRAP. On both days I got 12 reps (70% on hypertrophy, 85% on strength) on each lift, which increase next week's weight by 7.5 kg / 16 lbs. I got 12 reps on the AMRAPs not because it was too heavy, but because I was out of breath. It may be possible that next week I will increase another 5 kg / 11 lbs for the week after.
So now here's the deal. I tend to overthink things a lot, and this week I am feeling really sore and tired. That may be an obvious thing since this is my first week of training again, but I'm afraid I'm overdoing it. Should I take things slower, or can I just go on like this? I really like starting out like this, but I would rather not risk injuries of course.
I would really like to hear your opinions. :)
Posted Jun 17, 2017, 10:51 AM UTC