right now i am not really working out since im on summer vacation and its ramadan. i haven’t lifted in awhile.[/quote]
Six weeks ago, you said your track coach gave you a workout. Guess that didn’t pan out too well? Best of luck telling him you ignored his advice like you’ve been ignoring ours for a while.
You’re not regaining anything. Muscle memory has absolutely nothing to do with it.
Do this. It’s a program from Dan John, who’s coached high school and college track and field athletes for decades.:
Do 4 weeks with the 8-6-4 plan and then right into 12 weeks with the 5x5 work. Your Number One job for those 16 weeks is to train 3 days a week without missing a single workout. If you can’t do that, I don’t know what to tell you.
You’ve been trying to find a program on the Internet, on this site in particular. For almost a full year.
Dude, you have to recognize that you are completely fucking yourself over and wasting time. You need to buckle down and stick to something or else another track season will come and go, and you’ll be unhappy and disappointed with how it turns out.
I do think it’s a good thing that you’ve shifted from “training for abs” to training for performance. It’s just that you don’t seem to actually be putting the work in. At this point, you’ve heard everything you need to hear. It’s up to you to put it into action, day to day, week to week, and month to month.