I still have some issues with these injuries, but I'm determined to find a way to work through/around them, and get back down to a healthy weight. I think losing some weight should help with the nerve issues, since there won't be as much pressure on them due to my bulk. Thankfully I've stayed in pretty good shape strength-wise, and do still strive to be quite active, so I'm not starting from square one (i.e. I've been able to train 1-3 times a week, albeit a bit conservatively). I'd like to be able to work back up to 5 days/week, doing a mix of Crossfit and Power- and Olympic lifting. Here's my basic template:
Tuesday: Back Squat and Bench Press (using the
Wendler 5-3-1 template)
+ accessories (single-leg work, hip extensions, abs)
Saturday: Oly work (singles, doubles, and triples of snatch, clean, and jerk) and 3x10 push-press (linear progression) + accessories (mostly Oly-oriented: overhead squats, snatch balances, partial movements)Sunday: Off (or skill work, if feeling good)
I'll just be doing the regular group classes at my gym for the Crossfit portion, unless it's something that would not benefit me with regards to my injuries, then I'll come up with something on my own. I like the group classes because they provide some accountability, plus force me to work on some of my weaknesses. And the camaraderie just makes it more fun than working out alone. I'll be doing mobility work every day to help improve my ability to get in positions as well as to hopefully continue to rehab and improve my injuries. I'm starting off pretty conservative with the weights, and will work my way back up so as to not re-injure myself along the way.
Diet-wise I'm going back to my roots: whole foods (with a Paleo-esque template) plus calorie counting. High protein, moderate fat, low-ish carbs (50-100g/day, just enough to fuel my workouts). 2000-2500 calories/day. Avoiding alcohol as much as possible without being completely abstinent, and making sure I still hit my macros and calories. I want this to be simple and to keep the barrier to entry as low as possible, to improve my chances of compliance. I already cook for myself, I just need to be a little more on top of it so that I don't run out of food and then have to fight off the temptation to just grab something from a fast food place. Just gotta stay a step ahead, you know?
I'm going to start using this blog to keep myself accountable, again. Not even sure if anyone reads this any more, but that's okay; it's more for me than anyone else at this point. I know what to do, just gotta start doing it and then stay consistent, and writing here will help with that.
Oh yeah, what's my goal weight? Well, ultimately I think somewhere around 185-190, but I want to take this in smaller chunks, as that worked well for me in the past, so for now my goal is to get under 220 by June 1st.
That's it for now. Wish me luck!