Break from lifting program - where to start back in?

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shorty313
shorty313 Posts: 432 Member
I'm doing a 12 week lifting program in 3 stages, stage 1 is weeks 1-4, stage 2 weeks 5-8, stage 3 weeks 9-12.

Right after week 3 I injured my neck/back (not related to lifting) and it took me 3 weeks to heal. I started again this week, assuming I'd just finish week 4 and move onto stage 2 (week 5) next week, but now I'm wondering if I should repeat any/all stage 1.

My core and upper body feel good, but my legs, quads especially, are a bit sore (I run too).

Thoughts?

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  • HelloDan
    HelloDan Posts: 712 Member
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    If you've only done 3 weeks, I would start from week 1 again. Assuming you started off untrained.

    If you have trained a lot before, I would start off at week 1 and see how I felt after the workouts and adjust based on that.
  • shorty313
    shorty313 Posts: 432 Member
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    I take that back, my core and upper body started feeling sore last night and still are.

    Guess I'll do Phase 1 for at least another week, if not 3 more!