We are now 1/3rd of the way through the 12-week strength building program and Week 4 was our “Deload” week although it was anything from easy.  Our Deload consisted of doing 3 sets of 5 of a low weight (roughly 40-60%) just to work on form and keep the movement fresh.  However, it was a week to let our bodies relax slightly in preparation for the next 3 weeks of intense work.  For a reminder of the program and weight you can follow along on my progress here – 12-Week Program Details

Remember, the 4 main moves we are hitting each week are Back Squat, Bench Press, Deadlift, Front Squat.

We focused a lot on core movements and endurance this week and boy was I gassed after a couple of them.

Learning moment for me was this AMRAP (As many rounds as possible) with strict shoulder presses and then a 200 meter run.  I was determined to be the best in the class and accomplished that by doing 6 complete rounds in 8-minutes.  It was a lot of mindset endurance as well as the physical aspects that of course are a part of it.

As I head into week 5 I am continuing to be conscious of my nutrition and sleep and recommend others reading this to make sure you are getting your calories right but also you’re eating foods giving you the right amount of energy.  I can’t stress sleep enough and it’s be so impactful getting at least 7-hours a week.  For those interested, I highly recommend to check out the Joe Rogan Experience Podcast Episode #1109 with Matthew Walker, Author of Why We Sleep.  The most fascinating podcast episode I’ve ever listened to.  It’ll be a wake up call for many, no pun intended – Here is the link to it – Matthew Walker Podcast Interview – Joe Rogan Experience

Until next time….take care.