Recently got back into the gym and feel absolutely wiped after about 4 lifts. Lately I’ve been doing an A/B style routine where:

Workout A: Squat, bench, RDL, row.
Workout B: Deadlift, OHP, leg press, lat pulldown

Now I’m not asking for program critique, but I’m wondering if it’s okay to not do more accessories?

  • berryjam@lemmy.worldOP
    1·
    8 months ago

    Rep/set scheme is 5/3/1 for the first two lifts and 5x5 FSL (first weight used in 5/3/1 lifts) for the rest. I can see why that might make me exhausted unfortunately!

    Yes, I think tapering is the way to go. Maybe I will add planks at the end or something. & I’ll look up session RPE.

    Thanks!

    • Brujones@lemmy.world
      2·
      8 months ago

      I can relate to coming back from a long layoff. I was out pretty much all of last year due to a persistent back tweak. The programs I use taper up the volume over the first 3 or 4 weeks. As I got back into it this year, I just repeated the first week of a program over and over, gradually increasing the weights as my fitness returned.

      When I felt like I was stalling, I moved on to the next week, repeating it until the next stall. And so on. This is a pretty conservative approach that makes sure I’m ready for the added volume.

      • berryjam@lemmy.worldOP
        1·
        8 months ago

        Yeah, maybe my current training max should be lower. I might have increased my weights too fast.

        (I was out ~4 months because of travel + knee injury)