Sounds like the same as me! I worked out once I was getting in 35 pints a week in on average but thought I was okay because I wouldn’t drink on Mondays. 
Casual throughout the week, big binges on the weekends. Sadly it’s a fairly “normal” lifestyle in many places, and part of the culture (that I’m glad to get away from). I drank about the same as you last year, and haven’t drank yet this year - but I have a wedding to go to on Monday so we shall see. ahem
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And just because I train light does not mean I “deload”.
Deload might mean going light, but it also means not intense.
When I use light weights, the goal is still for a PR in sets/reps etc anyway I can find a way to PR.
I never do deload where, oh this is easy day.
I’ll do a light set of squats but go “nonstop” reps for a PR.
So even if I do light recovery days, I PR in some way everyday!
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People would argue it goes against the “need a consistant plan, keep the goal the goal, not every session needs to be a performance” rhetoric that is extremely relevant to most trainees to help them avoid “fuckarounditis”. However many of the older guys in good shape I know train like it. It’s definitely a skill that comes from many years in the trenches to be able to autoregulate with a decent enough precision to still move forward.
It’s often the way to train through injuries, but when bodies are older and built up enough wear and tear it becomes a full on training methodology within itself. And I’m for it.
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You want to know the most annoying thing about it?
Prosthetics can really increase performance, but only once you go above the ankle. Maybe I’ll get lucky and a shark will bite the rest off or something.
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Yeah, you have to lose a lot more to get those springy blade type things. Maybe tie a bit of baby seal to your foot next time you go to the beach?
The big toe doesn’t get much respect. Most people think its just for kicking furniture in the dark, but its really for ballance and weight shifting.
My one old buddy Meatball shot his off playing Yosemite Sam with a .44, and he couldn’t turn left on ski’s anymore.
He’d just go tumbling. Like a meatball.
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I shouldn’t admit this on this forum, but a nerd buddy of mine calls me Toedo Baggins.
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.
Good nicknames aren’t just given.
They’re earned!
The main mistakes I made when I was younger which carried over to my mindset approaching 40 was-
I felt I needed to hit a heavy dead/squat PR every single week, which stresses the same muscles eg posterior chain AND I was not eating correctly to do such a thing. I thought oh just eat pasta all the time.
So when I was broke it really hurt me.
Speaking of I’m prepping for what’s to come of these gas prices which is what affected me back in 2008.
I’m stocking up on canned protein options like oysters , beans, pasta, nuts etc etc like I’m going overboard on it.
I’m in a much better position now but anyone who did low or even medium pay labor jobs and was around back in 2006 knows what I’m talking about.
This shit ain’t gonna hit in a month, it’s a build up of months and a year or longer.
We are in for a rough road ahead if this current gas issue isn’t resolved and if you train hard, your gonna need fuel.
You always have the best movie references.
The worst mistake I made was not getting my spinal fusion sooner. In my late 30s I started having nasty problems with my hands, which spread up my arms, through my shoulder, into my neck, and then down my back. It took over a year to get a diagnosis of cervical spinal stenosis and then I did a year of massage and steroid injections that didn’t work. I should have just jumped into surgery after being diagnosed but I was scared off by outdated information about complications and put off surgery for over year. By the time I recovered from surgery I hadn’t lifted in over two years. I had some on an offs with lifting in the years after, got back into serious lifting again, then had to stop for COVID, then finally got back in. I lost a great deal of strength due to the time off and I’m old enough that I’ll never get back to where I was without using gear, which isn’t something I want to do at my age. I really wish my neurologist had just referred me to the surgeon the day she diagnosed me.