Happy flex Friday friends!! I’m excited about these photos why? There are so many reasons. First I am at my lowest weight yet, second I have worked hard for this shoulder definition, and third and most important I feel strong and confident. One thing about this photo and the Shoulders is that just over 2 years ago (seriously like a week ago) I met with @ronnieprogress.fit for a free consultation and the one goal I always wanted was to have defined shoulders. It is so crazy looking back 2 years ago to what my goals were and how we’ve crushed them and created so many new ones along the way. 11 weeks tomorrow I will be competing in my first NPC show and I never thought this would ever be a goal of mine or something I could obtain, but here I am pacemaker and all proving I can and I will! I excited for the package we will bring to the stage and I’m excited to represent my coaches and team well! They are just as much part of this whole thing as I am. I’d be lost without them! So today I’m remembering where I started and saying to myself “damn girl you’ve worked hard and you’re killing it”!
Go crush bit friends!!!
Trainer/coach: @ronnieprogress.fit @progressfitmn @gosiamombod
Posing by the best: @isha.meshed .
Your body needs to be “stressed” in order for it to adapt, get stronger, become more resilient and reach fitness goals. But if your muscles, joints and bodily systems are consistently being broken down at an intense level without a chance to recover overuse injuries are likely to occur, and your performance and results will decline.
So what do you do?
Many of my training programs have a built in deload week which involves lowering the intensity of sessions for one week which helps your body recover more efficiently.
If you constantly feel tired, weights are struggling to increase or you’ve hit a plateau in your results then I would strongly advise putting in a deload week in your training regime.
I love DL. Either you pick it up or you don’t. It’s simple yet powerful. Hit my main DL PR goal today. 405 lbs without straps. I tried 450 with straps but it just wasn’t in me this morning. New goals to smash in the next couple of blocks. #deloadweek#deadlift#gymlife
Taking a week off from the free weights area to deload and give my old body a break. So instead doing a mix of steady cardio, core and mobility like this cheeky little number. #rest#deloadweek#mobilty#core
Welp. Here’s my morning. Deload, continued. Quick lower bod shenanigans before the 5K that was definitely longer than a 5K, the last mile of which was up a steep hill. The first 2 miles were cake, and then I was considering death as a viable option to get out of the rest of the run. I couldn’t put on makeup until after I got to work because I was still sweating so much after my shower. 😅💀 Happy Friday, team!
So this week is a deload training week for me, so my workouts feel a little boring. But I know my body needs it pretty badly.
The concept of a deload week is still pretty new to me. A majority of my working out background involved different boot camps with lots of accessory movements and cardio, along with whatever I'd want to throw in at the gym. But a couple of months ago, I started my first strength training program that had lots of progressive overloading compound movements. I looked ahead to see what kind of lifts I'd be doing, how many reps, etc and I was stoked. As with any good strength guide though, there was also a deload week programmed in every 4 weeks. I remember looking up what it meant and I was so confused. I didn't get why I would purposely lift less weight at a lower intensity for a whole week. I was convinced I wouldn't need it.
Um, I needed it.
Training with compound lifts on a daily basis is DRAINING. Even if you don't feel it right away, your body does build up fatigue, and it does catch up with you. Especially if you're like me and you're trying to make crazy PR jumps every week 😂 So I don't complain anymore and I put my body through less hell every few weeks so that I can follow it up with even better lifts at heavier weights 💪 don't be afraid to deload and/or give your body some rest!
#deloadweek#legday was a bummer. Hate not crushing my will to live during leg day. Still not maintaining enough thoracic tension thanks to back injections.
Focus today was sitting into the hole and feeling out my stretch reflex on my squat, then driving my hips through my RDL.
8 sets alternating tempo and pause squats with 205 and 185
5 sets of 5 with 275, focusing on The concentric.
4 sets with constant tension at 135
Deload week chest day. 3x5 with 85, 105, & 125lbs. The some band assisted pull-ups with 2 bands 5x5. Feel silly using barely my warm-up weghts for my work sets. I guess that's what a. Deload is for though. #deloadweek#barbell#5 /3/1
251lbs on the left, 204lbs on the right. I'm up a few lbs from my all time lowest, but I'm also a lot stronger. It's been a long time since I saw the photo on the left. I didn't get to bed at a reasonable time last night, and I really just wanted to sleep through the 4:30 alarm. Then I looked at this photo and it was the motivation I needed. Started working on rope climbs too. Thanks coach Jeff for the help!
15 KB swings
15 box jumps
rest 2 minutes
Deload week so here's a #ThrowbackThursday to this time last year at the Manawatu Strength Challenge.
340kg on the back. Still the heaviest yoke I've ever (successfully) done.
After this competition I struggled with numerous on and off injuries, and it wasn't until a competition in January of this year I entered with zero prep and numerous injuries and left in an ambulance stretcher that I realized things had to change.
I did some research into training programs and developed a style of training that works for me.
Instead and going to the gym and maxing out and AMRAPing everything. I sat down and planned the next weeks training with programmed submaximal lifts and a deload every 4th week. Also adding in short term goals so I had something to work towards. It's been almost 5 months and so far 0 injuries... avoiding injuries is key to making progress in strength.
Currently in the middle of a deload (aka a “low stress week”) Some important things to consider when deloading include:
1. Managing the correct adjustment to volume and intensity: Training VOLUME (sets/reps/work accumulated) should be reduced by ~40-50% while intensity remains similar -
2. Ensuring adequate nutrition intake (particularly protein) in accordance with goals -
3. Getting good quality sleep (aim for 7-9 hours per night uninterrupted) -
4. Viewing the week as a necessary way to improve your performance/ happiness in the long run. It is easy to think that a deload week is a waste of time or that you will be getting weaker because you are doing less. However, this is definitely not the case as vast amounts of research demonstrate the benefits and adaptations that occur from a small period of reduced volume. It is about letting go of the ego and trusting the process. -
5. Not taking an entire week off from training. Deloads are a fantastic way to refine skills and work on developing technical proficiency. Taking a low stress week will also help reduce some muscular soreness when you return back to regular training. -
Highly recommend checking out @untamedstrength video on low stress weeks, he explains it perfectly (see pic 2). #lifting#deloadweek#deload#deadlift#trainuntamed#untamedstrength#squat#liftingmotivation#gymmotivation#gymfit#gymlife
I haven’t picked up a weight in 4 days
There was a time in my life that I would feel guilty about that, and would probably end up doing 2 a days for the next few days. I never listened to what my body needed. I just kept pushing it, trying to attain the perfect physique
I can admit I’m not 100% happy with how I look right now, but for the first time in 5 years, I’m listening to my body. I’m tuning in to what it needs, instead of what I want it to do. And right now, that’s rest. It’s self love, meditation, reading by the water, binge watching Netflix, and eating granola
I have set the intention to head back to the gym on Saturday with a fully reset mind and body. Fitness will always be a part of my life, but I’m trying to find a good place right now where it doesn’t become my entire life again. I want a full life, I calm mind, and a happy heart
Since this week is a #DELOAD I decided to do some #OcclusionTraining aka #BFR aka #BloodFlowRestrictionTraining aka #F ***ThisPumpHurts, been dealing with a little elbow tendonitis 😩
The benefit of BFR is it allows you to stimulate the muscle fibers while only using a fraction of the weight, so it puts less stress on your joints and CNS. In the video I'm only using 10lbs and I got a crazy pump!
If you have any questions about #Deloads or #BFRTraining just send me a message. ✌
🎬: @_kt_did_ 😘
Deloading.There are a ton of theories put into practice out there when it comes to the idea of deloading. A big group of you hard asses out there don’t even practice it and that’s cool. Personally I have to listen to my body, and as a coach I have to listen and visually understand my players and clients because you can’t constantly put such a huge load on your body and get results. The past 6 weeks I’ve destroyed my body physically just constantly bringing it everyday in the weight room. Day after day I’ve put 70-90 percent on the bar and just crushed myself repeatedly! That’s exactly how you grow and get bigger, stronger, faster! But the only way to grow 100 percent is to rest. When your body starts to drag and you feel yourself not performing, sometimes you have to put on the breaks and take the load off and hone in on the little things. I personally don’t believe in a complete and total deload unless I’m going for a 1rpm. Some people out there are going to say hit something for 1x20 or 2x20 and call it a day. Personally I still want to get work in and get better but take it easy and rest the body. I normally like to peal it back and get between 40-50 percent on the bar and hammer a lot of good reps out. So we are still working a form of hypertrophy, we are working good form, and the central nervous system is firing so we keep that good form. Plus we aren’t going to lose any strength. Instead of working 5-6 days, we work 3. on those rest days we are stretching and relaxing making sure the body is resting and growing for another couple weeks of hard stimulation. A lot of coaches program weeks and weeks or months out. one of the reasons I don’t like to do this is because sometimes you have to really look at your players and understand where they are at. One of my strength and conditioning coaches in college always tailored his programs weekly to his players needs and I honestly like the practice because you get the most out of their bodies. Risk on injury drops and I personally believe you see a lot more gains quicker because your players are getting what they need. If you see your players dragging ass don’t be afraid to change the program.
Deload: this week I rest from the gym. And soon I will take off from Daegu for the summer. As a consequence, I will be temporarily leaving this basement, university gym and its shody equipment for a proper fitness center. #fitness#basementgym#korea#deloadweek
#deloadweek is great, I’m having mint chocolate protein shakes as part of my breakfast 😍 oh @halotopau , I’m totally open to being a brand ambassador if you guys are ever looking. After this weekend, I want to really commit myself to more than just following my program (although, I shouldn’t say “just”, that commitment has been kind of a big deal, poor @valhalla_strength_sth_bne had to deal with me asking to test my maxes every 3 weeks and then explaining why it’s a bad idea, sorry/not sorry Drew), my nutrition and sleep are where I really fall over. When I work late, I fall into the seductive arms of convenience and comfort. I’ll get maccas after a hard deadlift session. I’ll stay up because I forgot to stretch at gym so I’ll watch another episode of something on Netflix while I do it at home. I find I’m constantly promising myself to do better, but then stretching myself super thin with my million hobbies and interests. So, one thing at a time. I’ve started a better food routine since getting home from Japan that’s seems to be working for me, and now I need to work on my #sleephygeine . One of my 2018 goals is to cosplay Tactical Lana and Street Fighter’s Cammy at PAX this year, so I need to #workit . #iifym#chickswholift#cosplay#hipthrusts#fitnessgoals#lana
Hitting some PRs during my deload. Anytime you can see progress it makes you appreciate the process. 3x3 at 185 lbs and hit a couple of singles at 205. I tried 225 but as you can see I’m a couple of training blocks out. I can’t stress safety especially if you lift alone. Bench scares me the most of my 4 big lifts. If you bail without safe guards it’s going straight to the face 😂😂😂. #deloadweek#chestday#bench#setgoalsandsmashthem#staythecourse#asILaydying
“Great works are performed not by strength but by perseverance.” Deload week is off to a great start. Getting my body ready for competition. 🤩👊🏼🤘💪🏻 #1weekout#deloadweek Programming: @ct_whitney Gear: @strengthshop
185 pound ugly ass clean PR. Once I actually learn how to use my hips on these and get confident in pulling more aggressively I’m sure 205 is in the bag. This #olympicweightlifting shit is pretty fun.
Let’s talk about rigid programming for a second. Obviously it’s effective. Obviously going off program isn’t always the best idea. However, I don’t think a lot of people get into strength sports because they use their brains as a primary decision maker. I think for a lot of us, the reason we get into this is because we feel that we’re supposed to in our hearts. It isn’t really a choice, it’s some other force that yanks you and takes you along for the ride. I’m not saying we’re dumb, I’m saying we’re passionate.. sometimes to a fault.
It’s no secret by now that I struggle with #depression and today it was really kicking me in the ass. Today just felt “heavy”, and I know that might not make sense to a lot of you but I’m sure there’s plenty out there that get it. Today was just rough from the get. Lifting is what cures these days for me... and so, I lifted. Regardless of the fact that this is a #restday during #deloadweek , I lifted. I needed to. I had fun, I hit movements I haven’t hit in months and some I’ve never hit before. I felt the spark again, and I feel better now.
The point? Going off program isn’t always the worst thing... just be smart about it. Go get it.
Deload week has me completely lost in the gym 😩
I’m use to going into the weight room and crushing some heavy weights.
I’m use to having a plan to follow and knowing exactly what I’m doing -
Today..... not so much.
I knew I NEEDED to workout.... I knew I needed to keep it light
I know I need an active recovery week before the big competition in 7ish weeks away.
I walked in not having a clue what I was doing besides some core and cardio work and I just went with the flow...
This is a Completely winged workout that I just made up as I went along and it ended up being a killer workout!
Here’s what I did:
•Weighted rope crunch 15 reps
•Weighted Standing oblique Crunch 15 reps/side
•Alternating Plank Leg Lifts 10 per leg
Rest 30 seconds repeat 2-3 times
•Body Weight Good Mornings 15 reps
•Standing Knee to elbow crunch with weighted ball overhead 15 reps per side
•Althernating Plank Oblique Crunch 15 per side
Rest 30 seconds repeat 2-3 times
•Hanging Knee Crunch 15 reps 3 times
•Mountain climbers with sliders 30 total
•Weighted ball throws 15 reps
•Knee Tucks with sliders 15 reps
Rest 30 seconds repeat 2-3 times
•Bosu Ball Step ups to reverse lunge alternating sides 10 per side
•Side to side bosu ball squats 10 per side •Tap Kicks on bosu ball 30 total •Jumping Jacks 30 seconds
Rest 30 seconds repeat 2-3 times
Last but not least......
Finished up with 15 mins worth of intervals on the elliptical, and a good stretch and Rollga session!
I’d say I definitely kicked my own rear....
But I can also say once I was done it felt great to do a workout that wasn’t planned and just going with the flow of what I wanted to do without lifting heavy!
If your up for the challenge give this workout a try and comment below what ya thought of it!!
Let’s face it, nobody really likes to take time off training
However, by not taking any down time during your training you might just be holding yourself back.. Sometimes you need to take the foot off the gas and give yourself a little break
We do it for work – we go on holidays.. In life, we have a break for pretty much everything.. so why when you mention the word deload in the context of training or gym does everyone shrivel up and nearly choke to death?
The purpose of a deload is pretty simple.. It’s to allow your body to recover and bring down training fatigue
By bringing down fatigue we are allowing ourselves room to progress further and add more fatigue through increasing our training volumes in the next phase.. How do we get better during training?
We rest and take time to recover and adapt!
When we train we accumulate fatigue as it is a stress to our body
Picture an empty sink of water. This sink is the amount of training fatigue you have accumulated
By training you are aiming to make progress over time – duh, that’s why we go in the first place! Each time you train, you generate fatigue and you fill up the sink a little more.. What happens when you get to the top? You have to take out some water to put more back in – hence the deload.
If you don’t?.....You simply won’t be able to add in as much water, some might spill and you have to clean it up.. You can only make so much progress before fatigue gets in the way and the training you are doing becomes unproductive – you are unable to express your true strength and your training volumes and intensities become limited
This means you are shortchanging yourself – you aren’t able to progress as fast as you could due to your fatigue being too high!
Deloading properly is simple......
➡️Take your current programme
➡️Roughly half the number of working sets on each exercise
➡️Take off 10% of the load
➡️Drop 1-2 RPE ratings
➡️Cut your cardio in half
Deloads need to be used to ensure you can continually improve in training. There is nothing wrong with using a deload
De-load week and the importance!
Yep we're all wishing it was that time again, de-load week… awesome.
So why do we bother, what's the point, what is de-load week all about?
Well here's a quick one, I wanted to take this opportunity just to explain quickly the what, why and when of de-load week
So, let's say we have all settled in nicely to a new training regime and we are about 3 weeks in, week 4 most coaches will make this de-load week, time to dial things back for a week, recover from the first 3 weeks of a new training cycle and prep yourself for the coming weeks.
This is broken record time for me, rarely does a week or day go by when I am not referring to my training methodology of less is best more is never better, that the rest days we take will probably be the single most important part of our training cycles. However, those that take their training seriously like you and me have a really tough time reducing volume and intensity for a couple of days, never mind a full week, but this is really important.
The idea behind having a de-load week is that having periods of decreased load on the body will reduce accumulative fatigue and enable you to train harder and perform better in the long run, giving your body chance to recover and adaptations to occur.
Conclusion this is a brief insight into why a de-load week of reduced volume and intensity is really a very small price to pay for long-term gains.
. “it's not how much work you can do, it's how much work you can recover from”.
Do you want to see the most boring thing I’ve ever filmed? Of course you do, my friends. Of course you do.
Please observe my glorious deload bench. Also, please observe my Amazon shorts. Cheap and cute. One of my better life choices. And finally, don’t forget to appreciate how my rib cage is approximately 5x larger than any other body part.
Under the weather yesterday but back at it today. I like to mix it up on my deload weeks. New PR for front squats 3x3 for 225 lb after a couple of warm up sets. My front delts hate me right now 😂. #selfmotivate#staythecourse#deloadweek#legday
Das war die heutige Morgen Seesion, fühlte mich ein wenig tight vom Beintraining gestern Abend, verlief aber smooth as butter!
DL 5x5 60%1RM | 3x80%1RM
That was today's morning session, felt a bit tight because of yesterday evening's leg workout, but it was smooth like like butter!
DL 5x5 60%1RM | 3x80% 1RM