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  1. #1
    Registered User GreyAndMild's Avatar
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    4 weeks off, visibly smaller and weak

    23rd December I set a 190kg squat PR and was feeling stronger than ever.

    After Christmas I got ill and only now am I starting to feel better. I trained twice last week, first day was squats 100kg for 4x6 which felt pretty hard.

    Also did some incline bench but only 60kg 4x6 which also felt difficult. Close to failure on the last reps

    Bodyweight went from 109kg to 104/105kg in the first two weeks of illness. My chest especially looks very flat and it looks like I've lost some thickness to my back.

    How long until I'm back where I was? And should I progress back there slowly with lighter weights or go back to heavy triples. I'm gonna be disappointed either way.
    Squat - 190kg

    Bench - 107.5kg

    Deadlift - 195kg
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  2. #2
    Registered User GreyAndMild's Avatar
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    GreyAndMild is offline
    Just weighed in at 103.4kg.

    I was always very skinny and I'm 6'4 tall, always feels like my body is trying to get smaller, I lose weight very easily.
    Squat - 190kg

    Bench - 107.5kg

    Deadlift - 195kg
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  3. #3
    Registered User Garage Rat's Avatar
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    It happens.
    Just have to start back down and slowly move back up.
    Make sure your diet and rest are on point and you have a good come back plan.
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  4. #4
    Slingin steel binlogic's Avatar
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    Don't worry about it, it will all come back in time. It won't take that long either. You weren't down long with illness, so I would think a few weeks taking things slow and a solid diet would bring you right back. Take things slow and be consistent. Muscle memory is a wonderful thing. My body is the exact same way, I lose weight and get smaller when I don't lift.
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  5. #5
    Registered User MDSal92's Avatar
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    You prob eat like crap during the holidays, than when you got sick you became dehydrated. Now as far as recovery and adaptation times go, you will adapt to an external stimuli after about 1 week, whether that stimuli be detaining in effect.
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