This summer was supposed to be the ‘best-shape-of-my-life summer’ 🏖️
Just 6 weeks ago I was on the cusp of new PRs.
I was pushing 95kg for 5 reps on the incline bench.
Chin ups were going up too and finally close to 40kg for 5 reps.
My fat loss journey which I start every year around mid-February was also on track.
Then it happened.
It was nothing to do with the gym.
I was doing this move called a ‘crab ride’ in jiu jitsu and hurt my neck which sent nerve pain down my right arm.
For a whole month, I was unable to lift and a few days ago I returned to the gym.
I knew I would have to work back up slowly but I wasn’t expecting what happened:
I could only do 2 reps with 60kg.
I had lost 30kg and 3 reps from my previous session.
I was discouraged to say the least.
Thoughts started going through my mind like “wow I lost all that strength and muscle.”
“It’s going to take ages to build that back up.”
“F*ck this sucks. What’s the point?” 🤦♂️
But quickly I calmed myself down (This is an important skill). You must catch your thoughts when they are spiralling you downward and stop it.
I pulled out my phone, opened the notes app, and wrote down ‘incline bench 60x2’
This small move reset everything.
I told myself “just beat this next time.”
A new baseline was set and all I was going to focus on for the coming weeks, was to improve on this session.
This is the mindset you want to adopt after every setback.
Instead of comparing yourself to all those past peaks and what could have been…
Track one workout and set it as a new baseline. 🗒️
Focus on beating that next time.
When you do (and you always do) - you will feel a sense of progress and become motivated again.
It’s so simple. But it works. This is what I get my coaching clients to do whenever they experience a setback or fall off track for a few weeks.
Just do one workout. Track that workout. Beat that workout.
You’re back. 💪
If you’re reading this and you feel discouraged that you are not where you want to be - try this 3 step method to get yourself in the right mindset.
Wanhee
P.S For those interested in why the strength drop was so significant - this is apparently what’s called ‘muscle guarding’ and nerve protection wherein the brain actually stops you from exerting maximum force to protect you. In other words, I haven’t lost 30kg of strength. I haven’t lost a ton of muscle. It just takes time to build back after injury. And remember there is a thing called ‘muscle memory’ - you will always be able to regain muscle/strength that you have gotten in the past. So don’t freak out if you’re going through something similar ;)
Wanhee 완희
This summer was supposed to be the ‘best-shape-of-my-life summer’ 🏖️
Just 6 weeks ago I was on the cusp of new PRs.
I was pushing 95kg for 5 reps on the incline bench.
Chin ups were going up too and finally close to 40kg for 5 reps.
My fat loss journey which I start every year around mid-February was also on track.
Then it happened.
It was nothing to do with the gym.
I was doing this move called a ‘crab ride’ in jiu jitsu and hurt my neck which sent nerve pain down my right arm.
For a whole month, I was unable to lift and a few days ago I returned to the gym.
I knew I would have to work back up slowly but I wasn’t expecting what happened:
I could only do 2 reps with 60kg.
I had lost 30kg and 3 reps from my previous session.
I was discouraged to say the least.
Thoughts started going through my mind like “wow I lost all that strength and muscle.”
“It’s going to take ages to build that back up.”
“F*ck this sucks. What’s the point?” 🤦♂️
But quickly I calmed myself down (This is an important skill). You must catch your thoughts when they are spiralling you downward and stop it.
I pulled out my phone, opened the notes app, and wrote down ‘incline bench 60x2’
This small move reset everything.
I told myself “just beat this next time.”
A new baseline was set and all I was going to focus on for the coming weeks, was to improve on this session.
This is the mindset you want to adopt after every setback.
Instead of comparing yourself to all those past peaks and what could have been…
Track one workout and set it as a new baseline. 🗒️
Focus on beating that next time.
When you do (and you always do) - you will feel a sense of progress and become motivated again.
It’s so simple. But it works. This is what I get my coaching clients to do whenever they experience a setback or fall off track for a few weeks.
Just do one workout. Track that workout. Beat that workout.
You’re back. 💪
If you’re reading this and you feel discouraged that you are not where you want to be - try this 3 step method to get yourself in the right mindset.
Wanhee
P.S For those interested in why the strength drop was so significant - this is apparently what’s called ‘muscle guarding’ and nerve protection wherein the brain actually stops you from exerting maximum force to protect you. In other words, I haven’t lost 30kg of strength. I haven’t lost a ton of muscle. It just takes time to build back after injury. And remember there is a thing called ‘muscle memory’ - you will always be able to regain muscle/strength that you have gotten in the past. So don’t freak out if you’re going through something similar ;)
4 months ago | [YT] | 414