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3/9/2008 12:39:25 PM - Geoff
For Eric Talmant. I just got over a bout with the flu and am coming back to the gym for the first time in 10 days. Right before I was out, I was on the 3rd week of #30. I figure I need to build some strength back up before getting right back into things. In addition, I am back in the gym for 10 days and then out for another 7 on vacation. What would you do for the in between period and then when I get back? Thanks for all of your great information.

Geoff:


I hope this reply is not too late for you. Since you submitted this question on 3/3, I will assume that you trained last week and that you are about to go on vacation this week. If that is the case, then I would only work up to 70% or so and if you feel that you can go further then go ahead but I would at least go up to 70%.

Unless you have a competition coming up then I would not bother with doing anything over your vacation except calisthenics and as much walking as you can.

When you return, for the first week back I would do the following and then jump back into training:

Week #1
(Mon)
1. Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 sets (15)
2. Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
3. Dumbbell press: 10 x 3
4. Abdominals: x 6 x 2

(Wed)
1. Deadlift: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
2. Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
3. Dumbbell press: 10 x 3
4. Squat auxiliary: x 5 x 3

Fri)
1. Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 sets (15)
2. Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
3. Dumbbell press: 10 x 3
4. Abdominals: x 6 x 2
Totals for week #07 Fundamental Lifts (F.L.) = 90 lifts

After this week I recommend that you contact my coach at veggaman@verizon.net. Dave is working with more and more rated lifters and he is getting tremendous results. We are hearing back from guys all the time telling him or us how they are PR’ing all their lifts in a big way. This is a credit to Dave and his mastery with programming the training for rated lifters.




CITIUS, ALTIUS, FORTIUS,
Eric Talmant


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