My horribly bastardized, poorly adhered to version worked- enough said 
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You’re a beast. Strength is hard. Running at a decent pace is hard. Doing both is impressive. Keep it up!
I’d rather do my CF WODs than run 1.5 miles in 10 minutes.
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Great plan. Once you build your conditioning, there’s really no reason to willingly let it go. We might not reach peak strength with this approach, but life rarely comes at us when we’re “peaked”.
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Another good affirmation thanks!
My original thinking was to push another cycle through due to my double deload, but the reality is I need 3 days a week sooner rather than later so I think I’ll run the next week and then the two test weeks and start BTM.
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Thanks J, never been accused of being a beast before - hopefully I can keep pushing hard and earn it!
You’re 100% right about conditioning - no excuse to lose it now I’ve worked so hard to get a little bit of it and like you said elsewhere it disappears so fast, and it really doesn’t come naturally to me, so that’s it I need to keep this up for life!
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Brosef - Alsruhe just put on sale a 12-week $25 Powerbuilder program. Might be up your alley too, since you like training his style but also do some volume.
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Week 9 day 1:
3 hours sleep with some added personal stress.
Conditioning:
Rowing rest kB swings rest repeat 20 sec on 10 secs off.
Got a hammy and glute pump, weird.
Gs1:
KB Swing: 24 kg X 5 X 7
Deficit Sumos: 60 X 3, 100 X 3, 120, 140, 160, 180 X 1, 200 X f, f
Decline crunch: 5 X 7 sets
BJJs: red X 8 X 7 sets
Fin.
Not entirely sure why I expected anything other than a total washout session given the circumstances. Was disappointed in the 200, didn’t even budge, had other stuff I needed to do so cut it short on a low of disappointment! Ended up not doing the other stuff that was so time critical just to add insult to injury. Such is life.
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Bro! Interesting - I am technically in a spending moratorium; but that is a great deal and would be supporting my favourite person who I’ve never met, but have a massive man crush on…
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Brosenheimer! You can’t afford not to!
Just kidding… don’t let me encourage bad decisions. But he is a good dude.
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GI Bro!
You’re a terrible influence!
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It’s a brotastic purchase
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I’d be a bro-tato not to!
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I’m wallowing in self pity and jam on toast, but I’m wondering about something I give very little thought to, how much did CNS fatigue affect me (on top of regular fatigue), I squatted pretty close to max on Friday, Sunday’s training was slow and hard as well then straight into deficit deads on a 1rm, probably seems like it would at least have some impact…?
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Yes, all those intense efforts add up if you don’t give yourself a chance to recover. So instead of waking up at “stress level zero %” you start the day at “stress level 20%.” Suddenly workouts that pushed you to “70% stress level” are driving you to “90% stress level” because of the accumulation.
Simple daily stuff that would be mildly aggravating (+20% stress level) on a normal day is suddenly too much to handle because you’re already elevated and strating the day 50% pissed off.
Messed up sleep and appetite are indicators that I’m pushing too hard too often and need to dial back for a minute. Irritability and not being able to focus come next.
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Thanks flats, nice laymans way of putting it.
I’m probably usually running fairly high but always feel ok because I’m a laid back person, I think it was a realisation that I don’t think it was just the 3 hours of sleep that made it hard this time, but never quite sure.
I know CNS stuff is science but always feels a bit like it doesn’t apply to me, Iike I’m not strong enough or training hard enough for it to apply. I might just be finding out I’m wrong!
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I REALLY notice a heavy week. If I lift heavy on Sunday and Tuesday and try to go heavy Thursday I’m shot to shit.
Even if Sunday is yoke, Tuesday is log and Thursday is dead lifts. Just because you’re changing muscle groups doesn’t mean the fatigue goes away.
Ease off the weight, add a rep or two or even do some speed work for a week. But carrying in when you feel shit will result in an injury or burn out.
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This is 100% on my todo list for next year, be interesting how much of an ass kicker it is Alsruhe style.
I try to blow off the CNS stuff, too, but I was shocked how much my performance was trending down on that program. It was incredibly difficult
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It’s just like a horror movie bros! The monsters are real and nobody believes it!
That Darkhorse program is extra intense! I was doing Westside style stuff when that program came out, so I was really paying attention to what Louie said to do, and Darkhorse was like double that.
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For real. It’s even double most of Brian’s other programs.
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