I had a therapy session with Hanley a few weeks ago and we discussed lifting two days a week (one major lift per day) and then include HIIT classes twice a week. I would like to do the following program for 6-weeks.
Tuesday - Volume Squat, I think I should drop down to about 225 and do 5 sets of 5. Increase by 5 weekly. Prowler and accessory work.
Wednesday - HIIT but I will use lighter weights and focus on cardio rather than strength. I have been playing this stupid little game where I'll target a guy in class and then use the same weights on the circuit. I know it's childish and contributing to my burnout.
Thursday - Rest
Friday - Deadlift but drop down to about 315 and focus on volume, 3 sets of 5. Prowler and accessory.
Saturday - HIIT but again focus on cardio...no more 70lb kettle bell swings.
Diet - I will follow a strict 1,500k diet for six weeks. This is really going to suck over the holidays but it will stop me from indulging in food and I really want to drop 10 lbs and then come back strong in the new year.
Mental stress has just taken a huge shift for the better. I have a new job with a company that's really low key compared to the corporate monsters I've worked for over the last 15+ years. My boss left work at 2:30 yesterday to pick up her kids. It's all about work/life balance here and I'm so grateful that I am able to incorporate a little balance in my life. Should set me up to make some huge GAINZ in 2014!
If you have any suggestions then I'm open to them...love to learn from those who have walked the path before me.