End of Mesocycle I | Deload Week | Janelle's Journey

 

I can't believe it's finally time to go to Africa! I'm so excited! I eat clean so traveling to Ghana presented a fun challenge. I decided to pack my food to ensure I had enough protein, and fruits and veggies.

I am so thankful my deload week lined up perfectly with this trip. I plan to not workout and just enjoy our time with the medical mission and children.

As always, here is the link to my free "Training Resource Guide" https://www.janellepage.com/freeresource

Hopefully, something in there can help you in your journey. If you think of any tips or have any suggestions for me, please do share!

Here is a link to my training log:

https://docs.google.com/spreadsheets/d/1M5ax-fA0F9wdtNQbsf4cnXaNgfRJTgvonxrkgSFlqyw/edit?usp=sharing

 

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L-Sit Breakthrough -- Strengthening my Posterior Chain

I've been working hard to master the L-sit, and despite my hard work, my progress has been slower than I'd like.

I discovered a reddit thread that shed some invaluable light on my posterior chain weakness. A pilates instructor was explaining the importance of lifting from the glutes and hamstrings in the L-sit and not just from the core. He/she gave an excellent exercise to strengthen the posterior chain called the reverse plank (also called the fish pose).

I tried it and found it to be quite challenging. In fact, I could barely lift a leg during it. My posterior chain is definitely a weak spot and I'm excited to strengthen it.  

I plan to practice it over the next mesocycle so I can see if it helps me achieve greater lift in my L-sit.

You can see my video explaining and demonstrating the exercise here:

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One Month Training Update | Janelle's Journey

 

WOW! I can't believe it has only been one month of training. I feel like I have been doing this routine for ages lol. I'm definitely looking forward to changing things up after I complete this mesocycle in another 2 weeks.

I feel like I'm not progressing as much on some of the exercises. However, I'm glad I've been videoing myself each week and keeping my detailed training log as I can look back and see the progress.

You can check out my training log and programming for this mesocycle here:

https://www.janellepage.com/blog/september-to-october-mesocycle-programming-2019

And if you are looking for my free "Training Resource Guide," you can grab that here: https://www.janellepage.com/freeresource

Hopefully, something in there can help you in your journey. If you think of any tips or have any suggestions for me, please do share! And if you want to receive my weekly progress updates, make sure to subscribe. Thanks and happy training!

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Handstand Straddle Press Lowers [Progression Exercise]

 

Hello, fellow bodyweight training fitness fanatics! Here is an update on my handstand press straddle lowers exercise progress. I'm so pleased that I'm lowering past 90 degrees. Huge accomplishment!

I figure if I keep working these till I get my toes to the floor, I will be one step closer to lifting myself into a straddle handstand from the floor--I just need to reverse the movement. Which actually, might be a bit trickier than it sounds.

If you want to watch the progress, you can click through my other blog posts or head over to Janelle's Journey on YouTube and watch the playlist channel. It's really fun to see how far I've come. Are you documenting your journey too? If so, please do share it with me!

If you want to see my training log so you can see how I keep track of my workouts and how far I've come, here's a link to that: 

https://docs.google.com/spreadsheets/d/1M5ax-fA0F9wdtNQbsf4cnXaNgfRJTgvonxrkgSFlqyw/edit?usp=sharing

And, for those interested in my free "Training...

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2 Week Progress Update | Sept-Oct 2019 Mesocycle

 

Wow! I'm so pleased with my progress. In just 2 weeks, I've gone from assisted shrimp squats to full shrimp squats, quadrupled my dips, tripled my chin ups, improved my hold times, moved up a progression on my horizontal rows, and am feeling balanced and stronger. 

I made a video update and here is a link to my training log where you can see my workout notes:

https://docs.google.com/spreadsheets/d/1M5ax-fA0F9wdtNQbsf4cnXaNgfRJTgvonxrkgSFlqyw/edit?usp=sharing

If you want my free training resource guide, you can grab that here:

https://www.janellepage.com/freeresource

And I found another awesome book by Steven Low that I highly recommend called Overcoming Poor PostureI am trying to do the exercises daily and as you can see from my training log, I'm doing pretty good so far. I love the exercises and they are helping me open up my chest immensely and counteracting all my forward head positioning from computer work. 

If you want to see the video update on YouTube...

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September to October Mesocycle Programming [2019]

Well hello there! Today, I'm going to share the programming I created after reading Overcoming Gravity. I learned so much in that book and if you want to hear how I first discovered it, and the truths I realized I needed to implement, check out my previous post, True Strength Training.

I created this routine, which I plan on following for 6 weeks, and then I will evaluate my progress and decide if I should change up some of the exercises or stay the course for an additional 2 weeks. Mesocycles can range from 6-8 weeks and are followed by a deloading week. It seems like deload weeks aren't as necessary for beginners, but my body will tell me whether it needs one or not. Basically, if I am feeling fatigued, de-motivated, and/or plateauing, a rest week will be just what the doctor ordered.

Because I'm ambitious, I decided to choose 3 pull exercises and 3 push exercises coupled with 2 leg exercises. I will be incorporating a rest day every other day. My rest days will not be...

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True Strength Training

 

Wow! This week has been a whirlwind. After making my progress update video last week, I realized that I must be doing something wrong in my training. For having worked every day for 6 months and not having that much to show for it, I decided to look for some books on programming. I came across Steven Lowe's Overcoming Gravity on Amazon. The reviews were awesome and I decided that it would be well worth spending $50 to check it out.

Thank goodness for Amazon Prime. I read the book in 24 hours (yes, I stayed up most of the night it was that good). I took copious notes and was blown away. I was accidentally sent the 1st edition instead of the 2nd. It was good, but now that I have the 2nd edition in my hands, I can say it is a far superior resource. So make sure you get the 2nd edition. This link will take you to the 2nd edition.

I learned several things from this book:

1) I was overtraining

2) I was training for endurance, not strength

3) My training was not balanced

4) I...

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Janelle's Journey | Learning to Handstand Press

 

Hi Guys! I've been working hard to nail my handstand press. It has been a bucket list item for me for years, but I really didn't have any plan to achieve it. I mean I had taken courses on Alo moves called "Quest for the Press," but most of the training moves were impossible for me to even execute. When I discovered Brian's Handstand Press course (message me and I'll give you the deets and make an intro to Brian--yes, he pays me a small commission if I refer you and you end up signing up), and it promised a system that would help me get my handstand press within 3 months, I was all ears.

The program cost me $5k and it ended up being a 6-month course. Unfortunately, I didn't end up getting my handstand press, but I did gain considerable strength, a greater understanding of what I needed to work on in order to get my handstand press, some incredible friends, an upgraded mindset, and an increased determination to achieve my handstand press. Most importantly, it inspired me to...

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