Having been out of the gym for close to two months, I feel totally disoriented. So, the goals I need to keep in focus are:
1) My title banner goals still stand: CoC #3 for reps, DL 485#, SQ 405#, BP 315#
2) I do want to get back to more bodyweight mastery: handstand pushups, hand balancing for time, ring dips, L-sits/L-dips, pistol squats, one-arm pullups, planche, etc.
3) I love frequent HIIT (esp. jump rope, plyometrics, kettlebells, tires, hammers, med balls, etc.), boxing, biking, and rowing.
So... I think I will finally just cave in and do Wendler's 5/3/1 program, with bodyweight assistance exercises (as per this article by Ryan Hurst).
On "off" days I will train grip + boxing drills (double-end, speed, jump rope) or grip + KB / biking / tire jumps and hammers.
So... hypothetically...
Monday - BP 5/3/1
Tuesday - grip + _____
Wednesday - SQ 5/3/1
Thursday - grip + _____
Friday - DL 5/3/1
Saturday - MP 5/3/1
Sunday - off
I'm going to need to start this sooner than later, or I'll just keep sitting on the fence and idling like I have been for the past several weeks. I still want to finish the 21-day KB program I've started, so I guess it will just have to be extra work on top of 5/3/1 until it's done.
Having taken some time away from the gym--and away from any formal program, for that matter--I can tell that, over time, I will gravitate back towards bodyweight training, dinosaur strong man style drills, and HIIT/metcon drills. Being a gym rat is just not in my nature. God, depression sucks.
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