2 sessions in one day (boxing AM, weights PM). I. AM. BEAT. 😴
Since I’m out here, might as well do something. A few days of something completely different is not going to kill any gains.
Sharing a post from @sok_sbs
just explaining the correct way to do complete deload.
If you want more great content like this give him a follow.
In 7 Wochen MUSS die Diät wohl beginnen. Sogar mein Rücken wird langsam fett, obwohl ich da eig. sehr wenig fett ansetze 🤔. But der Aufbau läuft 💪🏻 #back #doublebizeps #thin
Quick deload bench session before surgery today, 265lbs for 3 sets of 2 reps.
I tried something new this week for deload and I really liked it. Normally I would cut 10% of Intensity and halve volume, but this time I bridged the gap between the two meso’s intensity and then halved volume. I think it worked great. I still get some nervous system and technique stimulation, and it makes it more enjoyable to still get my workout in. All my acute “problems” are gone and I feel great like a deload should be. One thing of note is that I’m bridging my first two mesos, so the weight is still fairly light. I’ll have to see how this works at a later meso in the program. #powerlifting #powerlifter #bench #benchpress #strengthtraining #deload #fearthebeard #homegym #garagegym #donttreadonme #usapl #83kg
If only 2 plates would move like this... -
Light speed work with some banded deadlift triples.
Ended up doing this to feel like I'd done at least a little bit of work.
I struggle with speed off the floor in my conventional pulls and my lockout is generally strong, but I like the mental cues I get from bands to keep accelerating right through the movement so the resistance never catches me up.
Again, this is light work so there's roughly only 15kg per side extra band tension at the top of the rep, but enough on such a low load week of training 😎
Regrann from @bros_md
A deload week (or weeks) are typically incorporated in to well designed training programs in order to allow an athlete to recover.
The basis of why deloads work comes down to the Repeated Bouts Effect, which essentially says that when exposed to a repeated 🔄 stressor, the body will respond to that stressor less and less over time.
Deloads allow an athlete to “reset” their stress response in order to recover and hopefully have a greater stress response (more adaptation and gains) 💪🏼 after the deload.
One way to deload is to just take some time off of typical training. This can have many variations, but one could be for a powerlifter to spend 1-2 weeks after a meet doing more “bodybuilding work” and maybe even a little cardiovascular conditioning 🏃♀️
Another common way, and probably more common among strength athletes, is to just decrease training volume, as it is one of the more important contributors to fatigue. This allows an athlete to keep the intensity (the weight on the bar) high, but still recover as they do less total reps and sets.
There is no designated time for when a deload must occur, but a few good times could be when training progress stalls (or drops), vacation, after a meet or tough training block, busy work/school schedule, or when other types of life stress are taking over.
Do you regularly incorporate deloads into your training?
#deloadweek #deload #brosmd #doughnutsanddeadlifts #dndl #docswholift #asianswholift #restday #recovery #exerciseismedicine #medicalschool #exercisescience #sportsmedicine #trainhardeatclean #charlottenc #uncchapelhill #fit #powerlifting #weightlifting
Last week was de-load day. Today’s session about pressing heavy for 10-12 reps. Building boulders. @thrivegymlife
Don't Kill Yourself!!
When excercising, be it at the gym or jogging or running or whatever tickles you fancy, make sure you know what you are doing.Especially around equipment that seem alien to you. Ask around, people would gladly show you the proper "safe" way to use the equipment.
Most of us will be willing to help out when asked nicely. But don't in a million years ask while we are pushing our weights. The worst thing you can do is be the cause of an accident because you make them lose focus.
Also, reading up and watching videos of a particular excercise you plan to do will most certainly be helpful. At least have an idea, and when in doubt, again....ASK.
This week Im trying out Deloading. Found out my performace has been going down and unable to push weights that I was able to. Read up on deloading where you still spend time in the gym but cutting down on either the weight you carry or the number of reps you perform or both by about 40-60%. This is to encourage recovery from the intensive workout that you might be performing.
We shall see how it goes.
But whatever it is you gotta keep on going.. You must get up. You Must Do. YOU MUST PUSH YOURSELF!
#gymtime #gym #weak #workout #armsworkout #biceps #tricepsworkout #knowwhattodo #ask #dontbeanidiot #dontkillyourself #focus #readup #understand #deload #deloadweek #enhancerecovery #recovery #performance #inspire #motivate #pubrc #theworkshop #weightlossjourney #biomodify
Wrapping up a deload with some slightly cheaty heavy rows (130lbs here, backed down to 115lbs 3x8). Strongman training officially starts next week! 🎵El-P
We’ve hit the first day of the de-load phase. For 3 weeks you’ve been pushing, now it’s time to take your foot off the pedal - but not completely
Week 4 - 1.1 Run
Running doesn’t like you either.
5km Cross-Country Run
Not for time, enjoy yourself.
No set pace, terrain dependant
DO NOT Exceed 85% Max HR
Always warm up etc before commencing. We strongly recommend having a Heart Rate monitor, and already knowing your max. HR, and optimal HR zones. We’re looking for consistency over an extended period of training.
IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program. You should already have a firm base before attempting this volume of training and our paid programs are developed to get you there
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and/or click on the 3 dots and “Turn On Post Notifications”
#skilledathlete #run #crosscountry #dryfeet #optional #australia #veterans #wod #freeworkout #workout #gym #fitness #5krun #5km #5kmrun #heartrate #deload #deloadweek #programmed #discipline #alphamale #alphafemale #unbreakable #crosscountryrun #xcountry #updown #terrain
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2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.
3. Skilled Athlete and the Author accept no liability for any injury sustained while participating in activities mentioned in this WOD. By conducting the program you as the individual or group accept full liability.
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Deload haftamın ikinci ve son antrenmanı 😴
Deload süresinde sadece squat, bench ve deadlift yapıyorum. Ağırlığı da çalıştığım ağırlıkların çok altında tutup set ve tekrar sayısını koruyorum 😯
Mesela normalde deadlift çalışma ağırlığım 160 kg ise bugün 100 kg ile çalıştım 🤨
Madem gitmişim o kadar, iki üç de biceps curl yapmaktan zarar gelmez 🤣
LEG DAY, DELOADS & The MALTZ 💪🏼👟
▪️Call me crazy but when there is an event for charity or public service recognition, I want to be a part of it - even if that means doing a crazy Crossfit WOD post-leg day, 3 weeks out 😳 Luckily post-refeed day!
▪️The Maltz is a WOD dedicated to Master Sgt. Michael Maltz who served his country victoriously, had a passion for fitness, and dedicated his life to helping others. For a full list of his accomplishments head to www.deamaltzchallenge.com! ▪️There is an annual event named after him to honor our fallen heroes and this year, I was fortunate enough to be invited. The workout is listed above. Total time 24m27s - all unassisted.
▪️I don’t share this to say on prep you need to - in addition to all your cardio and training - to do 100 push-ups but I’ve tried to make a point of not allowing this prep to hold me back, while still accomplishing my goals.
▪️On that note, I want to touch on deloads. This week I decided to scale back my weight and slightly increase volume due to some joint pressure. It worked very well and my knee feels much better. While I didn’t plan on lifting heavy today... it just felt good, so I did it. CRUSHED leg day at 6am.
▪️My point here is that if you’re a seasoned bodybuilder (newbies have some diff rules) - don’t deload just to deload. Listen to your body! If you can kill it and still progress, then do it! Honestly, my deload isn’t much of one anyway (higher reps = prob more total volume) but I didn’t need the break from the heavy weights so I didn’t take it. Wasn’t my 3 rep max but it was pretty close. Learn your body and trust your instincts. Do what’s best for you and your goals 💕
#fit #fitgirls #fitness #bodybuilding #lifting #lift #girlswholift #girlswithmuscle #bestself #bikinicompetitor #bikiniprep #contestprep #competitionprep #npc #npcmichigan #npcbikini #macros #prepmode #prep #goals #motivation #prep2018 #preplife #4weeksout #6weeksout #maltzchallenge #deload #legday #liftheavy
Dane Bartz, a DSc student in HSP Cohort #4
, will be presenting at the National Strength and Conditioning Association Great Lakes Regional Conference tomorrow, Saturday March 24th, 2018.
His presentation title: Optimal Programming for Recovery.
Go Dane! Way to represent RMUoHP!
Less training means you need fewer calories, right?🤔 -
If the purpose is to recover, then...no🤕 Swipey swipey. -
It's logical to want to reduce calories to compensate for a reduction in training - I get it, nobody wanna get fat. 🙆♀️ -
But the reality is that, whether you're injured or simply deloding - you need to recover. 💆♀️ And you won't, or at least not quickly + effectively, if you reduce calories to compensate for a reduction in training volume / intensity. -
Repairing damaged tissue is e x p e n s i v e - you need calories to support this.
So eat up, and you'll feel much better, much sooner.😊 - ☠💀INJURY SIDE NOTE: Depending on the nature and extent or the injury, your TDEE can actually rise by 20-50% (more in extreme cases). It's called the stress factor, and essentially means your Resting Metabolic Rate (RMR) is ramped up as injury repair creates a hypermetabolic state. -
So, I say again - don't reduce calories. 🙂
Another deload week, to mix it up I'm doing bergen sets. 160kg (352ib) rack pulls instead deadlifts.