Scaling back after an 18 months hiatus
DaivaSimone
Posts: 657 Member
Hi ladies!
I was doing Stronglifts 5x5 from January 2015 to October 2015. Then, I got pregnant, and I stopped lifting around the beginning of my 2nd trimester because deadlifting and squatting was sending my heart rate to the roof, which was not compatible with all the growing a tiny human thing. I gave birth at the end of May and didn't lift heavy for the first 9 months of my maternity leave (yes, thanks Québec for those generous paid maternity leave) because I didn't have access to a gym with on-site daycare, but I did various training programs at home (mostly Beachbody programs: T25, Cize, Core de Force... you know the drill). I still do those about 5 times a week.
I'm still on maternity leave, but amazingest tiny human will start daycare in two weeks and I plan on starting a 12 weeks round of Stronglifts 5x5 at the same time
I'm kinda confused with the scaling back process. I read that I'm supposed to deload by 50% from my last workouts, but is it still true after a year and a half of not lifting at all (well, except some light dumbells and a giggly 21 pounds critter)? Should I start back from the beginning with only the oly bar?
Any thoughts or advise about this?
I was doing Stronglifts 5x5 from January 2015 to October 2015. Then, I got pregnant, and I stopped lifting around the beginning of my 2nd trimester because deadlifting and squatting was sending my heart rate to the roof, which was not compatible with all the growing a tiny human thing. I gave birth at the end of May and didn't lift heavy for the first 9 months of my maternity leave (yes, thanks Québec for those generous paid maternity leave) because I didn't have access to a gym with on-site daycare, but I did various training programs at home (mostly Beachbody programs: T25, Cize, Core de Force... you know the drill). I still do those about 5 times a week.
I'm still on maternity leave, but amazingest tiny human will start daycare in two weeks and I plan on starting a 12 weeks round of Stronglifts 5x5 at the same time
I'm kinda confused with the scaling back process. I read that I'm supposed to deload by 50% from my last workouts, but is it still true after a year and a half of not lifting at all (well, except some light dumbells and a giggly 21 pounds critter)? Should I start back from the beginning with only the oly bar?
Any thoughts or advise about this?
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Replies
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i'd start from the beginning. you haven't just been not-lifting, you've been pregnant and then a new parent as well. i'm sure you remember how quickly 'heavy' happens even when you start light
congrats on the baby.0 -
Following for future reference! #1 is 21 months old and there may be a #2 late next year if all goes well. I've been thinking about how the time away will affect lifting, esp if it's a repeat CS.1
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canadianlbs wrote: »i'd start from the beginning. you haven't just been not-lifting, you've been pregnant and then a new parent as well. i'm sure you remember how quickly 'heavy' happens even when you start light
congrats on the baby.
This. At this point you've been not lifting longer than you had been lifting. Plus relaxin can hang around for up to a year so you might not be used to lifting with that additional flexibility. Start at the beginning and you'll be back in no time!1
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