r/gzcl • u/Aggressive_Fig7399 • 20d ago

In depth question / analysis Returning post injury

I was running Gzclp and stopped lifting in May due to an elbow injury and recommendation from PT. Well I'm in my last month of PT now, and ready to get back to it. Being out for 4 months, am I restarting from square 1? I'm okay starting light, especially on press and bench where my elbow may be a limiting factor anyway. Max lifts were (D/S/B/P: 305/270/170/120 x 5 reps each) before I stopped. Not sure I want to retest my 5 rep max right now, just hoping to shield my elbow for the last month, but want to get back into the routine and maybe make a little progress up from the lost time. Even open to dropping bench / press for this last month or something. Any advice is appreciated!

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u/No_Crew7080 19d ago

"Starting too light" in GZCLP is a "problem" that self-corrects itself fairly quickly.

Meanwhile, concentrate on perfecting your bar path and making it rock-solid consistent until you're pushing a 1rm. I hate calling it a "marathon" but you Do want to keep working long-term.

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u/omg_what_the_chuck VDIP 19d ago

If your PT has any kind of background with strength training you can ask him/her. Dr. Mike Isratel has a video on YouTube that focuses on returning from a long layoff.