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😘
Deload week so hang snatches at 78 and 80 - slightly misstimed and infront but meh I'm on holiday 🤷🏻♂️.
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.
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
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.
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
. Alternatively through your favourite podcast host typing in the mind set game podcast.
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
😞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
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
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! 🥇
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