#deload

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LONG POST BUT ISSIMPORTANT‼️ . A little update for y’all... if you’ve been following along for a little while, 4 or 5 weeks ago I had started a little “shred” phase. Welp. After a lot of thought, and listening to my heart and body, the goal of a shred is no more for me. . After training zero upper body for two full weeks due to my injury (which has traveled up the kinetic chain and now resonates in my elbow) and training legs twice a week with a lot of stairmaster in there, while also beginning physical therapy for my arm... my body said “Jen! Listen to me!” . It was telling me it was exhausted. It told me that it just can’t handle all the lower body focus 24/7 trying to maintain a higher intensity training regimen like I wanted to and had been. There’s just not enough diversity in the kind of regimen I have been working with to not overtrain and overwork myself right now. . So. For the next couple weeks I’m switching gears. 1) for my bodies sake 2) for my heart & mind’s sake. . I am going to do as much yoga as my body allows for this week, with the potential of some cardio and a leg day should my body ask for them. But this week is also about family and celebrating and THAT is what is most important in this moment. Had I kept my same goals, I know my focus, attitude, and physical health would have suffered and the consequence would roll over into a lessened enjoyment of the season we are currently in. . We are also getting ready to move (which brings another entirely different realm of stress and chaos to life) and I just want to do the things that call to me physically as we prepare to transition into another new season of life🙌🏻 . So here are this week’s priorities: 🖤sleep LOTS more 🖤exercise in the ways that will set my heart free & feel good physically (no overtraining) 🖤practice lots of rest & self care to promote healing in my arm 🖤LIVE LIFE!!! Be present in every moment with our family while they are here, and then every moment I get away with my husband after that. . . We only get one temple to take care of in this life... are you in tune with how you’re taking care of yours? . . Ms. Health & Fitness 2018 voting continues at the link in my bio😘
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Deload week so hang snatches at 78 and 80 - slightly misstimed and infront but meh I'm on holiday 🤷🏻‍♂️.
My deload bench session 5 reps of 80lbs. Was pretty good tried one set with my ollie shoes but I bench better with no shoes can't wait for 2s and 3s. @rippedoldman @lilly_under_construction @powerchic8 #girlswholift #bench #powerlifting #a7 #women #lifting #deload #gotit #world #worldagainstme #best #sets #ig #mighty #workout #friends
Said it before and I’ll say it again, gravity works harder in the morning..even on a deload week.#strengthfromstruggle #olympiclifting #weightlifting #usaweightlifting #deload #snatch #clean #jerk #power #strengthcures #ouch #gravity #movement #fitness
I work in 4 week and waves so the fifth week I DELOAD.....#deload #powerlifter #power #benchpress #fitness
Snatch deload. The zepp. Slept on my right shoulder wrong Saturday night and it is still a little funky. #snatch #weightlifting #deload #ledzeppelin #classicrock #metalandiron
Just a picture of the setup today for #squats day on #531bbb #deload week. Working sets were 175lbs. Finished that chocolate cake I had so it's time to get back on the cut. #gym #gymlife #homegym #homegymlife #garagegym #garagegymlife #garagegymlab #garagegymexperiment #bulkandcut #bodybuilding #dontgiveuptheship #fitness #goals #fitgoals #theroadback
Deload week 315x3x3. I hate deload, BUT the benefits far outweigh my dislike of taking it "easy" for a week. Deload is an active rest, it gives me a break physically and mentally. Doing regular deloads keeps me fresh, healthy, and driven. I have benefited greatly from programing in mandatory deload weeks.....despite it all, I still despise deload week😂 #deload #powerlifting #training #workout #driven #recovery #bodybuilding #squats #fitover40 #fitness #fit #fitfam #strongest #fitspo #instafit #igfitness #strength #athlete #neufitetx #neufitmethod #neufitstrong #proven #gains #gym #gymlife #gymrat #abetterway #texas #panola
Weil Deloadwochen immer etwas unspektakulär sind, gibt's 2 Videos von letzten Samstag. Es war der Motivationssamstag, die #motivation musste ich öfters suchen 🤷🏻‍♀️ Im ersten Video eine Einheit aus 120 kg / 265 lbs 4 x 4 erhöht, im 2. Video einen Satz aus 90 kg / 198 lbs 4 x 8😊💪🏻 Hinweis: Enthält Werbung! _____________________________________ Mein professionelles Powerlifting Coaching erfolgt durch @powerliftingacademy by @headcoach_virzi Bei Fragen zum Online-Coaching, wende Dich direkt an⤵ headcoach@powerlifting -academy.de FB: https://www.facebook.com/PLAbyFrancescoVirzi/ POWERLIFTING ACADEMY by Francesco Virzi enhance your performance · increase your total · raise your head _____________________________________ Aktuell bekommt ihr noch20% Rabatt auf allesbei @lspsports @oatking mit dem #rabattcode 🏋️‍♀️christine20 🏋️‍♀️! _____________________________________ Weiterer Support durch @goheavyapparel _____________________________________ #trainercesco #powerliftingacademy #pla #powerlifting #lspsports #deload #kreuzheben #deadlifts #deadlift #deadlifttillimdead #powerbuilding #girlswithtattoos #littlemisspowerlifting #powerliftingwoman #inzer #strength #barbellbabes #homegym #gym # #instafit #fitfam
Final 3 weeks of this #strength building phase have begun 💪🏻 Sets at 85%, next week 90%, then 95%. #Deload then #BOOM ! 1RM WEEK #roadto200 #Crossfit #crossfitfeelgood #lifting @powerliftingofficial #powerlifting #deadlift #squat #backsquat #200kg #unleash #quads
I was about to skip the deload. Squat warm-ups felt like garbage though, so I decided to stick to the plan and deload. SQ: 2x8x 110 kg. In the video I' m trying to grow a back.. If it is still possibe at my age..Chest supported row 15x30 kg dumbbells. #hypertrophy #deloadweek #deload #eitu #fatiqued #restweek #lepoviikko
Started Deload week with Fran. Haha almost hit sub 3mins dammit. Trusting the process. #fitness #deload #fran
#deload 벤치100k 바벨로우60k 각각3세트씩. 스쾃 자세변경 때문인지 골반주변 근육통증이 과하네 쩝. 밥마이무서 체중 겁나게 느는중ㅋㅋ #배벌크 #딜로딩 #벤치프레스 #바벨로우 #부산대 #부산대죠짐 #죠짐 #죠짐크로스핏
W8.D1 of Strength Phase. - DELOAD WEEK - Squats 3x3@120kg (74% 1RM) Sets 2&3 shown. Light squats in light wraps. Focussed on getting the bar position on my back correct tonight as its been creeping higher and higher over the last few months. #deload #powerlifter #powerlifting #strongman #strongwoman #squats #compprep #goals #technique #fatloss #squat #monday #stronggeelong
Vahvasti näyttää taas siltä että jos oikein kovasti jonkun eteen tekkee töitä, se palkittee. Pari hassua viikkoa treenannu käsilläkävelyä enemmän tosissaan, tänään meni eka 3m .Isoja apuja on kyllä saatu, saa olla kyllä super kiitollinen siitä että löytyy ympäriltä ihmisiä jotka haluaa auttaa ❤️ Tää viikko mennään #deload merkeissä, huolletaan kroppa kuntoon ja jumpataan kevyesti. Vähiin käy viikot😳 #athletetrainingprotocol #handstandwalk #HWPO #justdontquit #smallbutmighty #eipuuhastelua
Hey! It’s been a long time that I have posted, but for the past month I’ve been experimenting with the Wendler 351. A great method to get stronger! This is my deload week so I’m using light weight to recover from the previous week’s heavy weight 😁 #Wendler351 #fit #fitness #deload #squats #lightweight #recovery #quads #glutes #planetfitness #gym #motivation #health #fitnesslife
- DELOADS/UNLOADS PART II - 🧐Choosing between these two is all up to you. It’s not about one being better than the other, like most things it’s about whatever works best for you. 😎Personally, I like unloads because it’s quicker, gives me some free time, and makes me excited to get back to the gym. 😤I just had an unload this week and I hated it😂 I missed the gym, but that’s good because when you get back you bust through those plateaus! 💪🏽On my point about building muscle while you’re on a deload/unload: you grow because your muscles have a chance to repair themselves. 🥝This will happen if you keep supplying yourself with the same calorie and macro content you did when you were lifting (as long as it was accurately organized for your goals prior). #sustainability #happylifting #conquer #calories #energyequation #dontletthemfoolyou #thebasics #hypertrophy #nutrition #getoutwhatyouputin #muscle #food #knowyournumbers #track #surplus #growth #physique #optimal #getbacktothebasics #enjoyit #progress #methods #openmind #stayskeptical #science #staytrue #motivation #deload
- DELOADS/UNLOADS PART I - 🌥These are both insanely important for reasons I will explain in my next post that will hit the gram in about 3.6 seconds 🌤I will also explain when to do them, but wanted to prelude that by explaining what they are first in this post for those of you who may not know! ☀️Hope this helped! If you have any questions please leave a comment🤙💪🏽🏋️‍♀️🦍- #sustainability #happylifting #conquer #calories #energyequation #dontletthemfoolyou #thebasics #hypertrophy #nutrition #getoutwhatyouputin #muscle #food #knowyournumbers #track #surplus #growth #physique #optimal #getbacktothebasics #enjoyit #progress #methods #openmind #stayskeptical #science #staytrue #motivation #deload
Today’s morning gym session was beautiful! Not a single person there for most of my workout. • This week was a true deload. I practiced some similar movements, worked on form, and even threw in a few calf raises 😱 • Single Leg deadlifts - great for developing that unilateral hip hinge Hamstring focus leg press- a higher foot position sets a little more load on the hamstrings. Back extensions- avoid the hyper extension; just squeeze dat booty!!! • Stay awesome, my friends 💪😬 • • • • #gym #fitness #workout #nerdfitness #cosplayfitness #cosplayprep #nerdswholift #deload #fitdad #weekendworkout
Some minor adjustments to basic movements in my new program: * Incline smith machine presses are done on a steeper incline than usual. * On parallel bar dips I try to hit triceps just a bit more than chest, by pushing hips slightly forward. --------------------------------------------- Uudessa ohjelmassa pieniä modauksia perusliikkeisiin: * Smith-vinopenkki nyt tavallista jyrkemmässä kulmassa * Dipissä yritän työntää lantiota hieman eteenpäin, jotta torso olisi pystymmässä ja rasitus siirtyisi rinnalta jossain määrin ojentajille. #naturalbodybuilding #classicbodybuilding #deload #introweek #fastfinland #väärätmetodit #lonsdale #fitness24seven #kallistamehua
Check out this episode of the Mind Set Game Podcast with @kineticfitness_ on the topics of overtraining and deload. You can listen to the episode via the link in the bio @fitamputee or @jamesor1986 . Alternatively through your favourite podcast host typing in the mind set game podcast.
Well... that hurt after a full body workout. May as well completely burn out. Doesn't seem like much but by the third set.. 20 seconds is a long time. #deloadweek #deathbycardio #needaback #growing #gettingstronger #thisisfine #deload
THE MUSCLE GAIN SWEET SPOT @flat_whites_free_weights • Like I've mentioned before there is the "GOLDILOCKS" zone of doing just the right amount of training. • This changes often. Week to week even. • The point is you don't need to be annihilating yourself every session BUT you cannot train like a wimp either. • Schedule in times of going #beastmode and other times to #deload . Spend the bulk of your time between the two and aim to gradually do more overtime. • #trainingvolume #training #volume #sportsscience #hypertrophy #hypertrophytraining #hypertrophyscience #bodybuilding #musclegain #gym #workout
Having trouble hitting depth? Getting stuck in the hole? Try some pin squats! Everything’s feeling extra heavy his week, think it may be time for a small deload. #fitness #fit #skwats #squats #squat #booty 😂 #powerlifter #powerlifting #lift #lifting #deload #sundayfunday #motivated @pioneer_fit @mia_mcwilliams @underarmour
It’s a deload week before my next mesocycle, so let’s talk fatigue management. Physique athletes tend to have his mentality that more is better. Just one more rep or one more set and I’ll make more gains. Eventually this type of training will exceed what you can realistically recover from. Your relative working volume will exceed your body’s ability to recover from that volume. At this point you’ve exceeded your “maximal recoverable volume”. Your body needs to recover and actively reset/adapt. So when should you incorporate a deload? There’s a few approaches to this. More advanced lifters will have a good general sense of when their lifts are starting to decline. Fatigue sets In you’ll either unintentionally lighten the load or reduce your volume. This is a more reactive approach to a deload. The down side with this approach is by reducing volume or RPE for a session or two you’re only buying yourself a small amount of recovery time and you’ll over reach that MRV even faster during that next cycle. On the other end of the spectrum are scheduled deloads. In some circles, 3 weeks on to 1 week deload is used. While you gain plenty more recovery time, it seems a bit excessive for physique athletes where 3 weeks won’t accumulate sufficient fatigue to justify a true deload. A more realistic approach is somewhere in the middle. Listen to your body, but have a general plan going into a mesocycle when you might need to take it easy. A good general rule of thumb for physique competitors is 4-8 weeks followed by a deload for a micro cycle. How do you guys approach fatigue management? #bodybuilding #mensphysique #cleanandjerk #fit #aesthetic #deload #science #gym #ocb #wnbf #classicphysique #fitspo #iifym #competitor #alphalete #gymshark
166kg/365lbs x 6. Hey fams, I’ve been really hitting hard and heavy in my lifts lately (especially main compounds), and I think enough is enough before it’ll get worse. 👎🏼☠️ Lately, my body’s been really aching and I have pains in my shoulder joints 😫 It’s time to DELOAD starting this week. Last time I had a deload was over a year ago. Happy Sunday fams! 👌🏼 📹: @axeanthxny @gymsharktrain @gymshark #deload #hipthrust #glutes #bootyfordays #powerlifting #powerbuilding #legsfordays #naturalbodybuilding #strengthtraining #leangains #leanbulk #ogus753
Wenn deinen Körper etwas umhaut, steh stärker auf, als du vorher warst 🏋🏼‍♀️ Werbung_____________________________________________ #standupstronger #afterillness #tomorrow #happytobeback #backtoprogress #morebooty #deload #fitness #fitfam #fitnessgirl #girlswholift #bootyworkout #myheartgoesbumbum #happyblush #bodychange #fromdreamtosuccess @bumbum 🤸🏼‍♀️
En gang imellem tager Mathilde nogle formbilleder af mig. Jeg forestiller mig at, mange år ude i fremtiden, er det meget fedt at kunne kigge tilbage. Ofte ser vi os blind på hvor langt vi er kommet. Billedet her er taget 05.15, fresh out of bed, for et par dage siden inden jeg startede min #Deload —————————————————————— #offseason #fitness #train #workout #gym #training #fitfam #gymlife #pose #blessed #bodybuilding #determination #muscle #motivation #noexcuses #bodybuilder #fit #grow #danishfitnesspeople #gains #grind #fitnessnord #fitnessdk #fitnessworldk #picoftheday #photooftheday ——————————————————————
😞DELOAD 😞 Got a nice tight setup. Good power and can really feel the drive though my heels! Hoping I created a monster 👾😉 APOLOGIES go out to the troll who was deeply offended by me associating heels up setup with USAPL and not USPA. last thing I want to do is ruffle the feathers of the IPF and its affiliated members 😮 @cdnbluedevil
Deload day for deadlifts combined with week 2 back session for the @kagedmusclesupps 8 week trainer. Left me with a killer pump by the end and still allowed me to get my favorite exercise in. Top set of 320x5 which funny enough was once about 90lbs over my max. @krisgethin #backday #deadlift #wendler531 #deload #pump #powerbuilding #powerlifting #fattofit #fitnessmotivation #weightlifting #bodybuilding
Still working on @fitollie10 with a slight 9+ month detour for our newest little joining us in October. Healthy body = healthy and easy pregnancy for this mama. #halfwaythere #3rdbaby #fitmama #fitpregnancy #lifteveryday #21weeks #deadlift #stillpushing #deload
I LOVE THIS LIFE ❤️ I love the hustle & the grind. I love the chill & the fun. I love the success & the work. I love the CLOUDS & the DIRT. 👊🏼💯 #naturalbodybuilding #bodybuilding #fitness #nofilter #croatia #primosten #fit #gym #fitfam #back #probroarmy #probro #gainz #gains #chill #deload #relax #profuel #zecplus #science #rest #vacation #weider #olimp #cloudsanddirt
ADC De-Load on Friday getting primed and ready for testing week. It's gonna be a BIG ONE! Make sure you stay up to date with us to catch all the biggest lifts of the week. 🤙🏽 - - - - - #BBC #ADC #ATLAS #training #gym #workout #squad #team #bootcamp #active #cardio #weights #determination #strong #train #gaintrain #getfit #fitness #deload #mahi #MADHOUSE #bestoftheday #photooftheday #tweetagram #webstagram
Ok, here we are at Week 5, a time for the body and mind to recoup and reboot before the re-testing of benchmarks in the final week of the challenge. 🙌 While we reduce the intensity of your training, we stay strong and focused on our nutrition, recovery, and movement. 💪 #deloadweek #deload #recovery #strong #fit #healthy #12roundbuderim
Nächste Woche wirds aujedenfall Zeit für ein Deload.....leistung fällt langsam ab😕....später gibts noch ein schweres Beintraining und dann freu ich mich schon auf eine entspannte Woche. ————— Und Euch allen Wünsche ich noch ein schönen Sonntag. ————— #powerlifter #powerliftingmotivation #powerlifting #benchpress #bench #upperbody #motivation #motywacja #siłownia #siła #jestmoc #gymlife #gymtime #gymfreak #gymlover #gymaddict #fitfam #fitfamgermany #fitnessaddict #fitnessfreaks #fitnessmotivation #liftweights #deload #polskichlopak #polishman #instadaily #igfit #getstrong #getfit
Today’s squats: 50kgx3, 60kgx1 x 2. Not thrilled with the first 60kg rep, fixed it on the second. #deload #povertysquat #powerlifting #powerliftingaustralia #squats #gym #teambnb #brisbanenorthbarbell #brisbanehealthandfitness
Push yourself to the fucking limit!😎😎 Be a fucking beast!😈😈 Finally lift 100kg!!💪 5 reps!😊 #liftweights #justlift #powerbuilding #deload #weightlifting #ipf #deadlifts #fitness
Month 4 #progresspic album So I took 5 days off to deload. First time taking more than a day or two off in at least over a month. As you can see, I lost some muscle mass, although I'm looking a bit more #athletic than before. This really highlights the importance of recovery in a fitness plan to me, and I definitely have much appreciation for the magic that takes place during recovery. Didn't lose that much strength, though I did notice a drop in endurance. Hope you're all having an awesome weekend out there! #upperbodyworkout #progress #deloadweek #deload #backatit #gymlife #fitness #fitnessmotivation #aesthetic #fit #fitnesslifestyle #nutrition #sleep #gains #recovery #gymselfie #selfie #progress #cuttingseason #saturdaymood #noedit
Deload bench day. Feeling pretty piss weak atm. Glad it's light. I somehow forgot to eat a few meals this week which may have contributed to my less then awesome performances of late. Sunny day, time to get jog up some vitamin d then off to work. #garagegym #powernoob #benchpress #skwaats #deadlift #sumoischeating #howmuchyabench #juggernaught #homegym #workout #rowsbeforehoes #deload
Current progress picture 💪🏽 Thought I’d whip out the contest bikini and heels this week. I’ve been deloading and eating more this week, which has been part 2 of my luteal phase (week before period) so when that “time of month” happens I shall be on a new revised meal plan. I’ve started on this plan but just add more food during this week. Keen for the work I have to do before September! Once again, this prep is already feeling better than last! 🥇
FEEL FATIGUED? By @kruckifitness - If you ever come to a point in your training where you are struggling to improve every week, chances are you’re starting to get fatigued. This’ll make it much harder to improve on lifts at an efficient rate. The solution? Take a DELOAD week! - A deload is basically where for a week of your training, you reduce your training volume in order to reduce fatigue and increase recovery. - This can be done in a few ways. You can reduce the weight load on your exercises, you can reduce the sets on each exercise, or you can do a little of both (SWIPE LEFT TO SEE SOME EXAMPLES). - After a week or so of going through exercises with lighter loads, your muscles will be better recovered, and you can resume your normal loads with much of the fatigue you felt pretty much gone, and you can continue to improve at an efficient rate and build muscle! - To prevent too much fatigue, try to take a deload every 4-8 weeks. - TAG SOMEONE WHO NEEDS TO TAKE A DELOAD WEEK! - #deload #lightenup #bodybuilding #muscle #muscles #musclegrowth #musclebuilding #buildmuscle #liftweights #strengthtraining #musclemania #musclefood #musclehustle #fitness #fit #lifting #gymmemes #workoutlife #powerlifting #fitnessfreaks #fitnessbody #fitnesslove #gains 💪 #fitbody #fitnessfun #gym #gymflow #gains #gaintrain #progress
Ignore the #painface from this session, but considering I’m on a #deload week I figured I would try to throw in some hookgrip to see how it feels and I’m #excited to see where it goes.
Bench Pause 🏋️‍♂️ - Deload week. Working on pauses and at about 60% of max. - May not be noticeable, but forcing the scapular retraction / really tucking those shoulders back, making the chest proud and stabilizing the lats. 💪 - Next week it’s back to full training mode. Let’s gooo. 🙌 - #thefitnesscru #deload #saturdayfun
Bench looking good from all the angles at the end of week 1 of this wonderful peaking block. 😁 All the lifts went GRRREEEAAT!! 🐯 🦍 Bench felt awesome today working up to 90% and having it move like what 80-85% feels like. 🦄 Working sets at 120kg x 2 125kg x 2 127.5kg x 2 🐶 On track to hit the goal numbers! Small victories always lead to achieving the end goal! 🦁 #adaptivestrengthcoach #asncoaching #adaptivestrengthnutrition #squatbenchdeadlift #powerlifter #powerlifting #albertapowerlifter #yegpowerlifter #yegfit #yegfitness #yegpowerlifting #albertapowerlifting #coaching #onlinecoach #yegcoach #yeg #heavylifts #rawpowerlifter #rawstrength #strengthblock #deload #squat #deadlift #benchpress #strong #strength #canadianpowerlifter #thepit
• “My programme isn’t hard enough” “Gym doesn’t work” “It’s not what my expectation was” . You decide how challenging session is. If you are programmed 5x5 on squats and it’s not challenging, slap more weight on the bar. If you are programmed sets of 12-15 reps and 12th rep isn’t tough do 15. . Even light work can feel challenging if reps are high enough, your form is textbook, you’re playing around with tempo and mid muscle connection. . You can have the best programme written for you but it won’t take you anywhere unless you’re really HONESTLY working. . There is no such thing as easy session. But there are lazy once! Do more. Be honest. Work hard. You’re winning. . #strong #girlswholift #fitbit #fitnessmotivation #fitnessinspiration #gym #gymmotivation #dreams #achievements #getitdone #happytime #weighttraining #personaltraining #myzone #fitbot #myjourney #girlswholift #fitfam #gymlife #gymlove #strenght #power #hypertrophy #deload #workoutmotivation #workinprogress #honestwork
Midnight training session. Road to 485 lbs. 170kg/375lbs x 7 x 2 170kg/375lbs x 1 x AMRAP 30 sec rest between sets 180lbs BW 375 squats feel really good after mini cut (lost 8 lbs). "Keep your knees out" they said. I know what's the best for my knees :) But still need to work on my back position. . . . . . . . . #training #trainingatnight #midnight #minicut #deload #mindset #meditation #strengthsports #gettingbetter #powerlifting #heavysquats #deadlift #squat #squats #bench #amrap #trainsmart #highbar #atg #atgsquat #gym #lightweights #healthy #lifestyle #adidas #powerlift2 .0 #gymatnight #170kg #375lbs
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