Weekly Workouts 1/22-1/28

Weekly Workouts 1/22-1/28

This week I had a much needed deload. A deload is when you decrease your volume for a week so that your body can recover. Mine consisted of doing less sets. Runners often deload when they temporarily decrease their mileage. Deloads are beneficial because they prevent injury and burnout.

I usually have two active rest days a week instead of taking complete days off. This is a day that I go to the gym but I don’t lift any weights. I enjoy yoga classes on my off days so that I can stretch. I also like to walk on the treadmill and then stretch and foam roll afterwards. I enjoy active rest days because I still get to go to the gym, but I’m focusing on helping my muscles recover.

This week I took one complete day off from the gym. My lifts started to feel heavier then they should have when I was doing fewer sets, so I knew that my body was tired from the previous weeks workouts. With experience I have learned to listen to my body and take rest days when needed, this was one of those times.

Workouts this week:

Monday: Vinyasa Yoga class

Tuesday:

• Squat: 145 3×7
• Deadlift: 185 3×5
• PM: Full body workout (will be posted soon)

Wednesday:

• Bench: 105 3×5
• Shoulder Press: 65 5×5

Thursday:

• Deadlift: 205 3×2
• Squat: 155 3×5

Friday: Total off day (definitely needed)

Saturday:

• Bench: 110 4×3
• Bicep curls
• Tricep extensions

Sunday:

• Squat: 160 4×3
• Straight leg deadlift: 100 4×8
• Reverse lunge: 70 3×16 (8 each leg)