This week was my deload week. 5/3/1 advocates one week per every 4 where you lighten the workload so you can come back the next cycle lifting heavier. Sometimes I forgo these (once in a blue moon when I know my rest and nutrition can support going right into another cycle), sometimes I do jack shit during my deload (Christmas week was aptly timed), this week I was a good girl and balanced some lighter lifting and getting out and doing active things I actually enjoy, and now I’m refreshed and ready to rock my next lifting cycle. I did not however do all the stretching and yoga that I wanted to, and I’m pretty bummed about that. But I did go skiing almost every day, so it was totally worth it.
Thursday: Cross Country skiing trip. We were out for well over an hour, the conditions were pretty icy, and it was hard work. Lots of digging, downhill was even a chore, but it was a blast. I forgot how much I love winter sports, so I’m trying to suck up as much snow time as possible before skiing turns to hiking and trail running.
Friday: Cross country skiing – I went out alone, we got fresh snow the night before so everything was nice and fluffy. I lost track of time and was out for over 2 hours! I have no idea how many miles I did, but I definitely felt this one later in the day. I did my 5/3/1 overhead press day followed up with some 5×10 bench presses with half the weight I normally use.
Saturday: Rest Day!
Sunday: Cross Country for speed for about 30 minutes. Deload week deadlifts. 5×10 squats with just the bar. 2 Rounds of ZWOD #2 and then realized I was late for work.
Monday: Deload week bench presses. Light overhead presses. 30 Minute Circuit Training via Sworkit.
Tuesday: deload week squats, plyo circuits, stretching.
Wednesday: Last ski trip of the year – it was a LONG one. I’m feeling pretty banged up today (Thursday). It was definitely worth it though.
Today I start a new cycle of 5/3/1 Boring But Big. This week’s focus is “adjusting” – for some reason, the first week of a cycle is always mentally the toughest for me. I up the weight on my 5×10 sets, assistance work, and the sets of my big lifts also drain me. I also really need to work on my flexibility. It’s becoming a nagging issue that needs fixed.
How was everybody else’s training week? Ups and downs? Feel free to share links!