Take your deloads guys
Αν μου λέγανε πριν 2 χρόνια πως είναι συνετό να παίρνεις ανά τακτά χρονικά διαστήματα μια βδομάδα απόφόρτισης(deloads week) θα τους κορόιδευα. Η σκληρή δουλειά δεν γνωρίζει ξεκούραση. Ή μήπως γνωρίζει;
Εδώ και πολλούς μήνες εντάσσω τα deloads στους μεσοκυκλους μου και παίρνω μια βδομάδα ανά 5-8 βδομάδες προπονήσεων, εκτελώντας τα μισά σετ από όσα συνήθιζα να κάνω τις υπόλοιπες εβδομάδες. Αυτό με βοηθάει να ξεκουράζω το σώμα πριν πάω στο snap city, και κάθε βδομάδα μετά από deload γυρνάω πιο δυνατός και με γεμισμένες μπαταρίες.
Επίσης, αν και πλέον δεν μου αρέσει η crab most musclular, είμαι αρκετά ευχαριστημένος με την πρόοδο. Ώρα για τον τελευταίο μεσοκυκλο μάζας που ξεκινάει με την αρχή της εβδομάδας.
Welp. Aside from the fact that I couldn’t see my abs today making me cry a little inside, deloading feels good. Close grip bench press is a lifesaver and I’m starting to put more work on my back and shoulders to make them more durable. 225 bench, I’m coming for dat A$$!!! 💪 one way, or another, I’m gonna find you, I’m gonna GETCHU GETCHU GETCHU😅😂
(245x4x8) Frequency>weight that’s something @pressinturner lives by lets see how far this takes me! So far love training the big 3 and or in different variations every gym session ! Can’t wait to smash some PRs -
Last day of the deload/light weight week for me. It is really paying off with how my body is feeling. Knee and shoulder are better. Back got wicked tight towards the end of today's session. Just have to remember to stretch afterwards. Feeling great now. Ready to have some fun this weekend like i had today at the gym. .
This may also be my favorite shirt from @finesthourathletics. Color and design are 🔥
I didn't work out yesterday. Or the day before. Or today, for that matter.
I'm going to be real, I was feeling overtrained in every way imaginable. My bench was going down. My body was still recovering from Sunday on Wednesday. My sleep was SUFFERING. It was like walking in a straight up fog.
My goal this year was to listen to my body. After doing half a workout on Tuesday, missing Wednesday, Thursday stared at me like, "What are you going to do???" So I stretched. And it felt SO GOOD! I'm not a bendy person, but my body just really wanted some love.
So I'm rocking a clay mask, feeling my #flexyfriday , and letting my body recover. When I come back next week, I'll be ready to rock it again.
Fun workout this week consisting of some single arm pressing then followed by 5 rounds of:
5 clean squats
10 floor presses
10 push-ups on barbell
1 lap around building (~300m)
This week is a deload week which will lead into a 3-week block of heavier compound movements.
Having a deload week every 4th week seems to paying off in huge ways. Everyone is progressing and getting stronger and staying fresh.
I’m curious to know how frequent everyone takes a deload week or intentionally goes lighter to recover properly. Feel free to share your thoughts! #cleans#lifting#bench#ttb#crossfit#wod#metcon#deloadweek#recovery#barbell#strength#gym#tempe#az#fitness#journeytraining
Do you drink enough water on a day-to-day basis? I’m chugging extra today as I prep for the run tomorrow, but a good goal is half of your bodyweight (in pounds) in ounces. My @tervis is 24oz, so I aim to drink 3.5-4 every day! 💦
Lower body deload done. Just enough to keep the legs warm for the weekend. I plan to spend some time this afternoon rolling out my quads and hamstrings so that I’m ready to go tomorrow! 👊
Deload week has officially begun, although it will look a little different than what @thetransformapp has listed. Today was upper body, tomorrow is lower body, then Saturday will be the 7.6mi Base2Base run plus the core workout, and Sunday will be #18point4 . Then we’ll see about the last two days of deload week! 😜
Can I be completely honest? I have been really really awful about my nutrition this week. I have been go-go-going and I haven’t prepped and my energy levels are showing it. So today I really focused on getting back on the nutrition bandwagon. So take heart - even if you’re struggling, tomorrow is a new day!
There’s always a new challenge to keep you motivated🔥💪🏼 Some weeks I take a (what I call it) ”schizo deload week”, on this week I challenge my human function in different moves that both challenge strength, controll & mobility just to check in how I ”evolved”. 😋 It can look like this sometimes👀🤣
Back to the gym. Loved that the sun was out today and melted so much snow so far. Plus the longer days are the absolute best. Had a physical today, so i got some blood drawn and a tetanus shot. So add that to the list of ailments. Still got the sore back and shoulder. So naturally today i did a low weight back day 👍 and assisted pullups 🙌.
Cycle 10, Week 4, Day 2
Getting in early today. Did some bench and incline bench followed by some flat shoe squats at 3x10. Don’t know why I did them but I did. All weight in pounds. •
Bench: 5x80, 5x100, 5x120*
Incline Bench: 3x5 @ 120
Squats: 3x10 @ 165