Advice on my proposed ‘reset’ needed please…
Training: 14 years (running, strength training, triathlon, martial arts, job related fitness)
Upper Arms: 15.3"
Previously considered myself to be in pretty good shape; 1RM squat 235kg, DL 240kg, Bench 145kg whilst also being capable of running a half marathon in under 1hr 35min. I was about 94kg and BF below 12%.
In Autumn 2016 I pulled (quite badly) the adductors in my right leg whilst paintballing (yes… taking it too seriously) and this meant a stop to squats and a stop to running for a considerable amount of time. I was back to some acceptable strength base again by early Summer 2017.
In the midst of this, I started shift working in December 2016 including a mixture of nights, lates and days, which has had some impact on my training, along with having a new baby back in February 2018. I have been able to train 2-3 times per week in the gym and have been able to do calisthenics at home, however since around November 2017 I have experienced a few issues:
Lack of strength; 1RM squat has dropped from 180kg (Nov 17) to around 140kg, bench from 145kg (Nov 17) to 110kg, OHP from 100kg (Nov 17) to 70kg and DL from 180kg to 120kg. I feel that these decreases are more than just de-training. I’ve taken time off training before and not experienced this level of decrease.
Lack of CV fitness; I used to run a 1.5mile in around 9min to 9min30sec whilst also being capable of the 1RMs above, and at the same body weight. I am now struggling to do 11 minutes. I am getting tired doing the most basic of circuits.
Lack of muscular endurance; As above, I am finding that my muscles are fatiguing a lot more quickly than before.
Lack of intensity in the gym. Previous to this winter I was a massive fan of intensity, favouring a hard 45-50min session to a drawn out session and was using super sets, drop sets, giant sets and circuits on all of my accessory work. I completed Smolov and Smolov Jr and enjoyed this intensity.
My body mass has stayed around 95kg and I have kept much of my muscle. I have had acne on my arms and back, and a flaky scalp.
SO - feeling pretty pants and I am needing to perform a ‘reset’ on myself and am planning on doing the following:
Tracking food intake - Aiming for omelette for breakfast, mince and oats for snack, rice and fish for lunch, meat and two veg for dinner. A flapjack during the day for a snack if needed, along with apple and a banana. Aiming to be in calorific surplus.
Tracking water intake. Aiming to drink my 3.75L container full of water every day.
Reduce coffee intake. 2-3 cups per day maximum (sometimes I am having 5-6 per day at the moment).
5/3/1 Big But Boring as my training program, starting off again with 90% of 1RM as training max, with week 1 being Squat and OHP, week 2 being Bench and Deadlift.
Supplemental training being a circuit of pull ups, press ups and sit ups (8,32,42 x 3) once or twice per week.
CV work being HIIT 1-2 per week and LSD (20-30min) 1-2 per week.
Supps being whey protein (40g) and creatine monohydrate (5g) every day that I train. I will take a multivitamin daily.
GOMAD - perhaps see how this one goes.
The goals are to regain my all-time 1RMs by the end of the year and to get my weight up to 100kg. I will also reduce 1.5mile run time to <9min 30sec by end end of September 2018.
What are people’s thoughts on this? Anything else I should consider?