It’s time for a new log. The last 3 years have been rough. Lots of injuries resulting in significant loss of strength. Poor movement and mechanics. Poor programming. If it could be done wrong, I did it wrong. There was always one common theme: too much work, not enough recovery.
However, the last 2 months have been a different story, and I fully expect all of 2019 to be a fun progression back to strength, athleticism and the lean & mean machine I know I can be.
My keys to stay healthy:
- Always RPE7-8.
- Which means…no grinding.
- Deload every 4 weeks for at least 4 days consecutive of no weight training.
- Fatigue management – both mental and physical stress.
- Prehab/rehab work of some kind everyday. Doesn’t have to be a lot, but it has to be something.
January will be full of Dr appointments for my heart, most nobably my heart catheter ablation on 1/21. Hopefully after that the afib and aflutter will be a thing of the past. I shouldnt have to refrain from activity for long. Perhaps a week. So I’ll take a few weeks to get back to baseline, then start building again.
Training will continue to be a 4x per week upper/lower centered around the big 4 movements. Bench, Squat, Deadlift and OHP. I will cycle between 2 blocks of volume/Hypertrophy work (double progression) and 1 block of strength work (rep maxes). I plan to hit the track at least once per week and work on 100s, 200s or 400s with the occasional mile run thrown in. The bulk of my cardio however will be a lot of walking. I love walking.