This week I hit PR in every lift I did, even accessory lifts! If I touched a weight it just seemed to float into the air!! That hurt to type… That didn’t happen this week, and if that applies to your life then my jealousy knows no bounds. However, you should be able to hit some solid workouts where you can get PRs and feel really strong while weightlifting. Just like while running you should have some days where you feel light, and smooth, and running is just easy. These are the glory days, where your body has found the perfect mix of adaptation and rest to accomplish what you are asking of it with ease. These days don’t necessarily happen often, and can be out of your control.
So how do we get these days? One line of thinking is that as you train more and get stronger or faster or improve, these days will come. For an exaggerated example, if you want to run a marathon, and train twice the distance, the marathon distance will feel easy when you go to race it! The obvious downfall (highlighted by my exaggeration) is overtraining. If you are training twice the distance of a marathon all of the time, the best thing you are training is the trip to a medical professional.
Another line of thinking is to slowly train up to what you want, approaching your goal incrementally. A great example of this is linear progression in weightlifting. I want to bench press 300lbs, so I start with 135lbs and add 5 each week until I get to my goal! But the problem with this is your body can adjust to what you are doing, and can plateau. Or, worse in my opinion, you can get bored with what you are doing. That slow progress means every workout feels the same. Mentally this is hard, and can lead you to not going as much or giving up on your goal.
What can we do? How can we ever achieve our goals without hospitalizing ourselves or boring ourselves to death? A popular answer, used by a lot of people in the fitness industry, is a deloading week. To deload, you do your regular routine, but at 40-60% of your normal weights (or distances/times/speed for you runners or swimmers or other cardio fanatics 🙂 ). This allows your body to relax, regroup, and recuperate from the more intense workouts without a loss of stimulus. It also allows your central nervous system time to relax, which is always beneficial. Finally, it allows you some time to focus on perfecting your form, which I cannot highlight the importance of this in everything you do (including sitting in a chair :p ).
Anyway, long answer over, I did a deloading week this week at the gym. It allowed me to get refreshed, and let me tweak my plan to get closer to achieving my goals. It also allowed me time to plan an app with my friend, which is exciting!! I still will probably develop an app on my own related to fitness but I don’t know about time for that at the moment.
As an interest thing, get ready for some finisher workout discussion next week. That was some of my major tweaks this week, and I want to experience them better before we discuss them next week 🙂
What are you most excited for this week??
Let me know 😉