Best getting back into it routine?

[howzit]

I've been on a 2 month break due to exams and moving country and I started back last week. I have the ability to train twice a day and have been doing that most of last week. I've noticed decreases in strength between 60-80% with my bench being the most effected. I bench around 60% of what I used to. I also lost around 5kg, might be loss of water mainly, haven't been drinking as much. Haven't really seen much of a decrease in size overall :S

After my workout everything hurts real bad. I continued doing my old split with lighter weights and doing it twice a week instead of once.

Any recommendations on the most effective routine to "get back into it"? Or just continue what I'm doing?

Thanks

 

[Shrek]

I always start with a 5x5 routine after a lengthy break, it's great for gradually getting back to full swing and yo only need to workout 3 times pr week.

 

[howzit]

I was thinking of doing the 5x5 when I get my strength back and will be supplementing super pump and size on.

Shrek, what workouts have you found effective?

 

[Jevan]

Need more protein in your diet and sups if you're hurting that bad after.

 

[howzit]

I haven't been taking any sups, no protein shakes. But I'm eating a lot of natural proteins, heaps of steak, eggs, tuna, salmon etc. My 20kg bag (for $330), should be coming Monday/Tuesday.

 

[Shrek]

Shrek, what workouts have you found effective?

Well i find 5x5 effective, also I find HST very good.

 

[howzit]

After one a half week I got on 3kg I guess you can regain faster if you trained before.