Originally Posted by Harloe
Long story short - I cut 30lbs for wrestling, seasons over and Iv lost ALOT of strength and size.
I was doing 5/3/1 beforehand and liked it alot, but I feel like the progression is abit slow since muscle memory is gonna kick in.
Just wondering what kind of routine some of y'all would suggest, Im thinking a westside type setup or an Upper/lower split.
Weight:168lbs right now, will be around 190 once everything is back to normal
& all my lifts are garbage right now and I dont know my maxs.
I wouldn't go by any form of periodization at the moment. I would deload down to a really low weight, focus on form and use a progressive resistance training approach adding 5-10lbs per session like a novice would train.
With this in mind, I'd go to Mark Rippetoe's starting strength routine. Keep linear progression going until you get your lifts back up, then do 5/3/1, westside, texas method, etc. but for right now you can reactivate all the disabled motor units by progressive resistance and deloading.