Hey hey! How goes the first week of March? This is the first week of my last phase in my triphasic training program. I started off with a 4 week eccentric phase:

 

Some more of yesterday's workout – eccentric Romanian deadlifts. My hammies are definitely feeling these today.

A post shared by Chelsey Hendriksen (@powerhousechels) on

 

Then I moved into a 4 week isometric phase:

 

Paused iso front squats got my booty burning and my quads pumping. Happy Friday friends.

A post shared by Chelsey Hendriksen (@powerhousechels) on

 

And now I’m in my concentric phase (I haven’t filmed any of my squats/bench/presses this week yet so here are some split squats):

 

 

I can tell you, I’ve never had worse DOMS or been more sore on a regular basis since I started this 12 week program Steve wrote for me, and that’s with the program including a deload every 4 weeks. With my deload weeks I’m still squatting and benching but I cut out the overhead presses and deadlifts and reduce the weight. I’m not taking the deload to let my muscles rest, rather I’m taking them to make sure my nervous system gets a chance to rest and recover. With me squatting and deadlifting on the same day, 3 times a week and benching and pressing on the same day 2 times a week with an additional light bench day on Saturday, I’m definitely getting in a ton of volume. I’ll post a full re-cap when I finish everything in a few weeks.

When you workout hard, you get to eat hard (is that even a thing?). I’m joining the blogging foodie party over at Peas and Crayons, so pop on over there when you’re done here for more drooling.

Homemade bacon cheeseburger with homemade mac and cheese
Homemade bacon cheeseburger with homemade mac and cheese
Taco Salad!
Taco Salad!
Beef burrito with stir fry veggies on the side
Beef burrito with stir fry veggies on the side
Chicken, broccoli and brown rice casserole. Childhood favourite.
Chicken, broccoli and brown rice casserole. Childhood favourite.
Bacon cheddar omelette with hash brown potatoes, more bacon and rye toast
Bacon cheddar omelette with hash brown potatoes, more bacon and rye toast
Bacon wrapped stuffed chicken, roasted veggies and homemade baked fries
Bacon wrapped stuffed chicken, roasted veggies and homemade baked fries
Eggs and steamed veggies with a little cheese
Eggs and steamed veggies with a little cheese

 

I posted this workout on instagram the other day and also sent it out to my newsletter subscribers (along with a few other workouts – AKA you should sign up for my newsletter of awesomeness below). I also posted a 6 min bodyweight HIIT workout video on Saturday, so check that out if you missed it.

 

 

 

If you want some extra form cues and guidance, check out the full post I did over on The Fit Foodie Shop. Thanks again for your support with my new venture and business. I was so nervous about taking it on but now that it’s out there in the world I couldn’t be happier. It’s something I’m extremely passionate about and I’ve got some awesome things lined up for the next few months.

Question? What’s the most awesome thing you’ve eaten lately?

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Current Training, Recent Eats & A Leg Workout
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