Most influencers celebrate stubborn discipline, an unyielding commitment to follow the perfect diet and never waver from the training plan. They champion the motto that “to be successful, you need to be all in.”

Yet, the best athletes in the world don’t live this way. They embrace consistency over a lifetime, which requires flexibility. Without flexibility, we will eventually burn out or break down. Variety is the spice of life — and key to preventing overtraining.

Long term success in anything comes from continually showing up to put the work in, especially after a period of distraction. That first step back on the right path is the hardest one. I’m taking mine today.

After a period of debauchery, I’m happy to “lock back in” again. While my body is a little bruised, my soul is well-rested and ready for the next chapter of my training.

Training Updates

I just completed a multi-month long bodyweight cut where I lost 20 pounds and reintroduced aerobic training into my regimen. The reintroduction comes after resting my left knee and lower-right back from overuse injuries.

This next month will be a small, interim training block before I start a big cycle in the fall. Here are my goals:

• Maintain my bodyweight (~160 lbs) with hopefully some small body recomposition (converting body fat to muscle).

  • I plan to do this by focusing on eating “clean” but not restricting any calories. I.e. Limit eating junk.

• I’m starting a new bench press program, which spends the first 4 weeks doing 4 sets of 4 (at 215 lbs) twice a week.

  • This will actually be a cut in both volume and intensity for me, which I think I need. I’ll reset a bit before I can see some growth.

• Finish out my hip/glute rehab program (all connected to the knee and back injuries) by building up box squats and squat-stance deadlift intensity until I can lift heavy weights (within 10% of my max) again.

  • I’m doing these variations of squat and deadlift because I struggle to recruit my glute muscles during these lifts. These variations force me to learn this.

• Ramp up my running to over 40 miles per week.

My Goals For This Week

• Deload bench press by doing all of my sets at 135 lbs.

• Box Squat 3×9×205 lbs.

• Squat-stance deadlift 3×5×245 lbs.

• Run 6 days this week, totaling 30 miles.

• Eat “kinda clean” to celebrate the end of my cut but not completely undo it.

A Thought For The Week

How has your life balance been over the last month? Is there an area of your life where you could relax a little bit and use that time/energy to focus more on something else?

Real Training happens over a lifetime.