recovery week, sauna and long ride, Training log Aug 2nd
- Clem Duranseaud
- Aug 2
- 3 min read
This week, I started playing with the idea of taking a recovery week. I usually do these by feel, every 4 to 6 weeks or so, and Monday's workout absolutely wrecked me.
I woke up sore, low energy, and not even remotely excited to train. So the decision was easy.
Here’s how the week unfolded, why recovery weeks are so important, and what I did to stay active without overdoing it.
Why I Decided to Take a Recovery Week
Recovery weeks (or deloads) are essential to long-term fitness progress. Whether we are trying to get stronger or fitter, our training takes its toll on our bodies. We lift heavier and heavier weights in the gym and run faster and further as the weeks progress.
Although we should have a good recovery strategy (like rest days, stretching, or saunas) every week, sometimes we just need to dial things back a bit
But that doesn’t mean doing nothing. As you’ll see below, I still trained, just with a lighter touch.
Monday - Powerlifting and HIIT
Deadlift 3 x 8
Bench 3 x 8
Squats 3 x 8
Managed to increase my deadlift volume (sets x reps x weight) by 1% over last week. Slow, steady progress is what I love (Last week was an increase of 2% over the previous one).
I felt a slight tweak in my mid back on the last set. Don't love that. Got my wife to walk on my back at night, let's see how it feels tomorrow.
The bench press was finally available, and I completed 3 pain-free sets at 90kg. Love that as well.
Squats felt very strong. I felt my quads, the bar moved well, and I was able to add more weight compared to last week.
HIIT workout at home
In the evening, I hit a 45-minute strength & HIIT workout, mixing dumbbell supersets and Tabatas. Barely finished, but had a blast.
Try it yourself: https://youtu.be/ZFSP1Ax2sc0
Tuesday - soreness galore
I woke up feeling like I’d been hit by a bus full of tap-dancing elephants.
The good news: my back was fine.
The bad news: everything else hurt. My muscles were wrecked, I felt lethargic, and my motivation was zero. No desire to train, read, or do any of the usual things that I enjoy. This is the usual sign I look for when it comes to doing recovery weeks. I listened to my body and went home after work to rest.
Here are other signs you need a recovery week:
Poor sleep: I usually am a good sleeper, and poor sleep can be an indicator that my nervous system isn't happy
Lack of hunger: Normally, I eat everything in sight. When I don’t feel like eating, I know something’s off.
Brain fog: If you're usually alert, know what you want, when you want it, but all of a sudden can't make a decision, take a close look at how long you've been training hard for.
Wednesday - Lower body Recovery workout
Leg press 3 x 15
Front squats 3 x 6
Seal rows 3 x 8
Hamstring curls 3 x 15
I reduced all my weights by 20%, aiming to do the same amount of sets and reps as last week.
The front squats felt super tough, so I also dropped the reps by half.
Thursday - zone 2 recovery ride, stretch and sauna
No weights today, just an hour in zone 2 on the spin bike.
I did a 20 minute lower body stretch with these exercises:
Pigeon stretch for glutes
A few hamstring stretches
Front splits
Hip flexor stretches
The steam room in the gym was busted, so I did 20 minutes in the sauna. It was nice and quiet.
Friday - stretch and sauna
I did the same stretch routine as yesterday. The steam room still broken.
Saturday - off
Went home after work and completely relaxed. No training, no stretching, just chilled.
The most underrated recovery strategy? Doing less.
Takeaways from This Week
A recovery week doesn’t mean doing nothing, it’s about doing less, on purpose.
I still trained 4 days out of 7, just at lower volume and intensity.
I paid attention to what my body was telling me, and it paid off.
I feel rested, recharged, and ready to hit the ground running Monday.
Let me know in the comments if you schedule your recovery weeks or go by feel. I’d love to hear how you manage fatigue and bounce back stronger.
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