Week 22: Day 1- off week
100 “6- count” burpees for time (was 7 min burpee WOD)- 7:10
Rest 3 min
(100 squats + 90 alt lunges)- bodyweight+(80 squats+70alt lunges)-11lbs+(60 squats+ 50 alt lunges)-25lbs
Week 22: Day 2- off week
Military Press: 1x(15/side+20sec kickboxing/side+45sec rest), 2x(13/side+20sec kickboxing/side+45sec rest), (10/side+20sec kickboxing/side+45sec rest), 25lb kb
Rows: 4x(5/side-45lbs+20sec kickboxing/side+45sec rest)
2x(10 curls+25halos)-25lbs, 1min rests
You and me both! Just make sure to be kind to yourself and not beat yourself up further as punishment or create some kind of additional recovery deficit.
Week 22: Day 3 (yesterday)
55min weighted walk-45lbs
Week 22: Day 4
10x(5press/side+10 alt pistols+20 alt lunges)-25lbs
RDLs: 4x5/side- 45lbs in one hand, 25lbs in the other
Week 22: Day 5- easy day
5x(800m loop+max pushups)-91, 71,77,70, 91 rest pause-(65,13,13)
Week 22: Day 6 (yesterday)
50-40-30-20-10 of alternating pistols-25lbs+pushups
Tabata goblet squats-25lbs
RDLs: 1x(16sec eccentric+8 reps+16sec eccentric)/side-45lbs
Week 23: Day 1- sprints and plyo
Sprints: 5x50m, 1x50m, 1x50m,40m,30m, 5x20m
Jumps: 1x5-11lbs, 5x5-25lbs, 1x3- broad jump
@T3hPwnisher I’ve been thinking. From what I understand, you’ve mentioned quite a few times how you’re not particularly afraid of bodyfat accumulation because you’ve lost fat in the past and know it’ll be easy to go in the other direction (correct me if I’m wrong). My issue is that I do not have that confidencet. I’ve tried to have “lower days” (only “200” kcal lower) occasionally as a test, but even though I don’t feel hungry, I make an excuse not to stick to it, and would struggle to be consistent with a deficit as required for fat loss.
I would be far more comfortable doing what is required if I had this confidence
Habit.
Also I don’t get nearly as much done as I would like to. Although that’s not entirely to blame on sleep deprivation.
@theBeth
I tried prunes today… they work better than anything else I’ve ever tried. With that said, does the effectiveness decrease over time?
I assume they are safe for long term use (1 serving a day)
If I remember correctly, you have experience losing fat. Why are you not confident in doing it again?
Sticking to a deficit is far easier when you haven’t been underfed chronically for quite some time
That was when I was in 5th grade. I went from a sendentary 10year old who ate like crap to one that loves exercise and doesn’t eat crap- the transition is different
With that said, I think I’ve actually made some progress since I’m up 8 lbs and don’t look like I put on 8lbs of fat
I also see more oblique lines when I flex that weren’t there before even though I was leaner
I would say I have 2 classifications of sleep deprivation - everyday normal levels, talking maybe 5/6 hours of sleep with some minimal disruption. This is where I can carry on - caffeine helps.
Having a newborn over the Christmas peroid and having 3-4 continuously broken hours that was “barely functioning” territory, caffeine doesn’t help! Shut down any activity that isn’t essential - hence me taking a 3 week complete break.
Agree 100%
People use the phrase “sleep deprivation” in the same hyperbolic sense they use “starving” or “a bit OCD”. As @alex_uk says, if you actually mean “a bit tired”, have caffeine if needed but generally you can just get over it. I actually find in most cases that hydration and activity do more good for me than caffeine. It’s definitely a feeling you can adapt to and get used to, I didn’t always feel this way.
The second type of sleep deprivation that Alex talks about, you are too tired to do anything that isn’t essential. You carry on because you have to, your values don’t allow any decision here.
Completely agree with this. I can function at or near 100% on several nights of 6 hours, but will eventually need an 8-9 hour night to catch up. If I’m in the 3-4 category for more than 1-2 nights I’ll be in trouble. Anxiety gets really bad then, so I’m tired, but tired fast. Being in Iceland for a week in early July (AKA being exposed to 84 straight hours of daytime) damn near killed me.
SHIT!!! I don’t understand how parents do this
I find this too, but I always assumed it was because my caffeine tolerance is stupid low
I think my issue is very low sleep efficiency. I have 8hrs in bed, but don’t remember the last time I’ve gotten a real night of uninterrupted sleep.
Because its not optional, essentially.
At this point, I’m starting to believe in the conspiracy that encouragement to have kids is just a jealous reaction of parents for their childless peers/children 
Parents very quickly learn to sleep when the baby is sleeping to get in as much as possible.
However, this really only works with your first kid, it gets harder when you have older kids to take care of too.