Dynamic floor work
5x @ 40, 60, 80kg
3x5 @ 90kg
W2H back squat
1x@ 40, 60, 70, 80kg
10x1 @ 90kg EMOM
25RFT (every 5min one pass on the peg board)
2x bar muscle up
4x strict HSPU
6x dead lifts @ 100kg
Notes: It's been a bit since I've done some structured training, it's looking like I can start again with some more time opening up. Getting started is always tricky but few like to talk about what it is actually like to "start over", of course this takes context. I am about a month removed from a competitive peak and with a snafu in qualifying for another competition, as well as a quickly suffocating work schedule, I let go a bit and tried my best to move more when I could and eat less when I felt like it.
Diet-wise the break has been very beneficial, I dropped from 97kg to around 91-92kg without too much effort, although there is a bit of strength loss, that might be more a consequence of over conditioning in the last cycle. Training however has significantly suffered, I tested it out with a qualifier for a competition in October to see where I sit, and to be honest it wasn't pleasant. The workout was as follows:
For time: 10min cap
+death by thruster @ 42.5kg
Essentially one of the meanest little couplets I've had to do and especially being a bit removed from racing pace. My score won't put me even in the top 40, which is unusual for a rowing based piece. But the feedback (if you are open to it) is really nice, to be able to see just where you are falling short can immediately influence what needs to happen in a training cycle.Some good things have come from time off, the most noticeable is body weight movements being way more efficient especially pull-ups because of the loss of mass, the goal then will to be able to support training without gaining more mass, being closer to 88-90kg is a smarter position given what I am good at and what Im considerably bad at.
The subject of late has been sustainability, and for good reason, the balance in life of performance and satisfaction as a social animal is a unicorn to most, which I think is mostly based off of expectations, our 1RM's, our 2km PR's, and our leaness at certain parts of the year are in constant comparison to the pleasure we derive from human interaction, job satisfaction, and depth of relationships, these always always seem to flux and shift when we least like it to. Sadly we are a want it all, want it now kind of species, which is the least effective approach for the greatest sustainable way of life.
Imagine fitness if it were your last gallon of water, no hope of anything coming after that other than a slow painful death from dehydration. But before the delirium of sun/heat stroke set in you have some choices to make. To be certain there is no right answer, if you relish in the quantity and satisfaction of a quenched thirst, you most certainly will die sooner, but arguably spend less time suffering albeit at the risk of having less total enjoyable time. On the opposite spectrum we have the sparring cap full, regimented diligently so that life may be preserved however anguishing it might seem to the utmost. I can't tell you which one is more enjoyable, which is least painful, which one is better because it is all based on temperament. Likewise when athletes risk everything, including their health just to make a few million only to blow the earnings in the same period on hookers and blow, I can't argue that they didn't absolutely have a better plan, or didn't live life to the fullest.I've also seen the most careful approach to existence and health be played out till the grip of life was finally peeled by death's door in an unimaginable exhausting struggle. They for obvious reasons had more time and more experiences, its just not a guaranteed good one.
Back to the point, there is a balance between extremes that helps guide most successful fit, healthy, and happy people. In my experience extremism on any spectrum is a result of egotism, wanting more till fulfillment isn't even possible. Shockingly the balance comes with honest self-assessment, knowing our limitations our pitfalls, as well as the pitfalls of those around us that may influence us. So it's with this in mind that I plan where I want to go, which is most likely somewhere down the middle.