Last edited by jfriley; 07-19-2017 at 04:35 PM.
At 41, you are have years of strength gain potential in front of you. Don't push so hard that it becomes something you dislike. I am 50. I'm not gonna be a strength athlete. I know that this is all for me and my wife and kids. I need to be strong enough to stick around and provide for them. I need to be strong enough to care for my wife. I need to maintain myself in a high enough state of "fitness" to remain attractive to my wife and I need to keep myself strong enough and fit enough to feel good about myself. I like getting stronger and like many others I have had progress and setbacks. You will find your fire again.
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I think I read somewhere here on the forums that when the weight feels heavy even from the first rep, that means you haven't recovered. Maybe you were going at it too hard leading up to your PR. So go recover and train with an eye toward "active recovery." How is your sleep?
It seems that you already know junk food and beer makes you fat, so that's just self-defeating. If your fat levels are rising it is time to cut out refined sugars, alcohol and any carbs that aren't full of fiber. It could be that the high level of fat you're carting around is messing with your insulin levels too.
I'm in my mid 40s and beer just makes me fat, plain and simple. I can't drink more than one or two drinks per week, and its usually a small glass of wine. Like, ONE small glass. I also find that something like a gin & tonic or a finger or two of whiskey won't derail my progress. Something like that is once per month, not even weekly.
I packed on about 5 lbs over the holidays, like most people. Almost all of it was from holiday cookies, sugar, chocolate, fudge and stuff that is always around that time of year. I had to stop that crap because it not only made me fat, but it interfered with my sleep and started making my back hurt worse (sugar is hell on inflammation). A few weeks of a paleo-type diet and that extra 5 pounds is now gone. I think you know what you need to do, and that the "woe is me I'm a weak guy that squats 350" is just your self-pity talking.
The other thing to consider is that deload doesn't have to be only 1 week. I had a really intense 3 months of lifting when I first started on the Hepburn method. I was beat up and my lifts were regressing. I decided to do a 2 week deload because Andy talks about doing that when in really rough shape. The first week of deload was rough...the second week of deload was awesome. When I jumped back into Hepburn after the deload, everything was easier and I felt good. YMMV