Help me get it back

[dosteov]

Age:35
Weight:185

Training for about 5 years (had very little muscle on my body before I was 30).

These "were" my lift maxes.
Squat(ATS) 275x5
Bench 225x5
Dead 295x5
Military 155x5

Due to long working hours and just having a baby it's really knocked me off any kind of consistent routine the last 6 months and I've lost a good amount of strength and some size. Also tweaked my back which prevented me from doing squats/deads (not that it really mattered as I was lucky to be in the gym once a week). I have a small frame and have always been kind of a hard gainer.

Was doing the 5x5 training method and had good results with that. Have been kind of trying BB split currently (but think the best way to get my strength/size back would be the 5x5).

What kind of split would you guys recommend? And how quickly do you think it would take to get close to where I was?

My current 5 rep maxes are pretty sad I'd say.

Dead 205x5
Squat 175x5
Bench 175x5

I think if I was able to stay consistent I'd add 10-20 pounds to alot of those lifts in a couple of weeks.

 

[musketeer]

do higher reps (10-15) for the first month to build fitness and condition and then lower the reps when you're ready.

You'll need to develop flexibility and relearn the movements.