16m 145lb. bw. Just had my first meet September 26th. Took a week off after and now my first workout felt really heavy even with weights that were easy before. What should I do to get back to my previous strength?
16 year old 5'4 male. I weight 145lb. and gaining weight steadily. For the past 6 months I run PHUL and reached the following lifts. Bench: 200x5. Squat: 275x8. Deadlift: 315x2 (I didn't do much deadlifts). Before I ran PHUL I did some basic PPL stuff. Would like some recommendations on 3 day programs that I could run. Something similar to GZCLP, workouts that don't take a lot of time.