What to do after a long layoff?

[gauge22]

So here it goes.

I am now a 'used to be', used to be 250lbs(10%), used to incline 405 for reps..used to ____(fill in the blank).

Circumstances put me in an extended lay off for 6 months. Prior to that 6 months i was NOT lifting heavy and was eating crap (living overseas in Asia).

I now went out and purchases a great 4 post power rack, heavy incline/decline bench, and olympic weights with a cambered curl bar.

So what do you think my best approach would be to ending this 'layoff'? I have started just doing the following:

day 1 - Legs/Back - Squats, stiffleg deads, pullups, bentrows, and some curls (hehe..funny doing curls when you got NO legs!!)

DAy 2 - Chest/Shoulders/Tris - Incline, Flat pressess, Standing shoulder press, upright rows, extensions for the tris.

What would YOU do if coming off a layoff with the above equipment. IE: No machings, no dumbells, just a lot of weight with a rack!

I need some help here....getting a bad kick in the 'ego' right now. Nothing like benching 200 for min reps again.....

thanks

 

[Blood&Iron]

Nothing fancy. Focus on the basic compound movements. Your current routine looks very solid to me, though you might be able to get away with a bit more frequency considering your previous strength levels(3-4 days a week) The lack of machines and gadgets should be absolutely no impediment to your goals as many an incredible physique has been build with just a power rack and a lot of plates. Just make sure you're eating a lot, and fairly clean, lifting hard and heavy, and getting plenty of rest. You should make great progress.

 

[FitnessFrk]

seems to me that someone who used to be 250 at 10% bf and benching 405 for reps would know not to train the 2 biggest bodyparts the same day...

 

[Lord_Suston]

I would do all body workouts for the first month concentrating on compound moements to strengthen ligaments and tendons. afetr that then you can split up body parts and do what you did to get you 250 before.

 

[Grizzly]

Personally, I'd train a lot more frequently, but you seem to be into the 2-3 days/week thing. Well, then I would say use somewhat of a powerlifting split. Train mon, weds, and fri. Or some other sort of one on one off split, the days are inconsequential. Base it around the "big 3". Squats one day, deadlifts another day, and bench the other day. Then just throw in some assistance exercises and arms/calves work on whichever days you'd like to. You'd be golden!

 

[gauge22]

thanks

I must clarify my first post. i am doing 2 on, and 1 off. My bloody body kills man. just taken it easy, upping the protein. Girlfriend forgot how nice it is to date a man taking in 250+ grams a day!

BLood&iron, Lord_Suston and Grizzly, thanks for the input. It is difficult coming back. everyday i feel depressed when working out, BUT after i feel great...that old feeling again!! I am sticking with a mainly power based format, benches, deads/goodmornings, squats...with some shrugs/curls/pullups/extensions added in.

oh, FitnessFrk -> two major body parts in one day is bad huh? I thought it would be the best way to get my base strength back up, throwing in squats(legs) and deads(lowerback/hips etc) is a smart move...contrary to what you think....get off your beach work!