Deload Day 2:
40min weighted vest walk- 30lbs going up and down parking garage
Technique: HS work
- I really pushed the walk and actually got HR up quite a bit. felt really good.
Deload: Day 3
For time: (40 DB overhead walking lunges- 35lb DB, switch every 10+50 alt pistols+60 stepups-20in w/35lb DB+70 pushups)-15:07
Technique: Back squat- go as deep as possible w/ 5sec pauses-40kg
Technique: hs walk
- got HR up quite a bit but felt pretty quick, OVH lunges suck and took WAY too long rests, slower than expected and could have pushed harder…
@T3hPwnisher I feel like I’ve been in a bit of a slump this week. I’m not sore, but can’t seem to mentally get myself to push harder/do more- kind of a listless feeling. Is this normal?
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Sounds like a deload for sure: especially after that program.
The thing is, I don’t really feel that tired, just really mentally “unmotivated”
Yup. Seems about right.
Deload: Day 4
4x(every 2min- 5 manmakers-30lb DBs+max battle rope+1min rest)
Pullups: 3x1min (2 w/10 sec rests)- 12 total
Technique: Deadlift
- felt AMAZING!!! manamker battlerope thing really intense but felt quick and good, Pretty happy w/ pullups and easier than expected- really worked back.
I went out to dinner with my dad yesterday and definitely a bit ate more than usual (significantly less carbs though). It’s amazing how much of a difference just 2-300 calories more makes
Sorry, forgot to log yesterday
Deload: Day 5
12x(10walking lunges-30lb Kbs+5 burpees)-11:45
Bench Press: 2x4-95lbs w/3sec pauses
Technique: HS hold
- walking lunges burpee workout really inense but felt good and quick. Took a bit to recover
long paused bench felt a lot better than expected.
Deload: Day 6
42min run
Bench Press: 3x(10 close grip+10regular+10 wide grip)-20kg
- run felt AMAZING and very quick. My knees did start to feel achy but I had a lot of gas left in the tank from a cardio standpoint. Bench press complex really pumped entire upper body, harder than expected
Deload: Day 7
10x(10KB swing-30lb kb+10 pushups+10 alt pistols)-9:45
HSPU: 7x12-EMOM
Curls: 2x(5 regular+5 hammer)/arm-15lb DB
Technique: HS holds
- Conditioning part felt really quick and pretty intense.KBs were just as hard as I remembered HSPU easier than expected, but wanted 10 sets. Really worked triceps and shoulders. I still hate curls…
@T3hPwnisher I’ve decided to do a GZCL program. It’s a training system based on 5/3/1 tailored to powerlifting. I’m probably going to sub teir 3 accessories for conditioning though
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Very cool. I’ve never used his programming, but he’s a good dude.
Week 1: Day 1
Back Squat: 2x4, 1x4+(5 reps) -65kg
RDL: 3x10-110lbs
Lunges: 3x(8-40kg+100jumpingjacks)- no rest btw sets
Leg extensions: 3x(12-35lbs+100 jumping jacks)-no rest btw sets
- felt pretty solid, but really disappointed at only getting 5 reps. Didn’t feel too heavy but got quite lightheaded. RDL really worked hamstrings but felt a LOT easier than expected. Lunges felt heavier than expected and got HR up; leg extensions burned…
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Week 1: Day 2
Bench Press: 2x4, 1x4+(6)-45kg
Incline Bench: 3x10-30kg
Pullups: 25 w/ 5 burpees every min that elapses- 5:25
Technique: HS hold
- felt pretty tired, shoulders randomly really sore for some reason. Bench felt good- better than expected- pretty happy w/ 6 reps, probably could have pushed 7th. pullups mentally hard to complete- pretty much doing singles by the 4th set
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Week 1: Day 3
Deadlift: 2x4, 1x4+(7)-85kg
Back Squat: 3x10-50kg
Technique: deadlift- 3x4 w/pause@knee up and down
Rows: 1x10-95lbs
- felt really strong and good- probably could have pushed 8th rep, back squat harder than expected- got HR up a bit and burned badly. I should have done 3 sets of rows, but nah…
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Week 1: Day 4
Press: 2x4, 1x8-30kg
Bench: 3x10-30kg, no leg drive
Battle Ropes: 5x(10 slams+max battle rope in rest of min+30sec rest)
Sprints: 8x(20sec sprint-11.1mph+40sec rest)
- felt really good- press better than expected, conditioning felt AMAZING- intense but really good and quick.
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Oh good! I knew it! Good bye cardio! 
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It doesn’t necessarily mean not to do any cardio at all, just not high intensity and not a whole lot. Like a 10-20 minute walk or relaxed pace bike ride.
Yeah, I was just kidding around with the “powerlifters don’t do cardio” thing. I’m pretty sure a little (not marathon levels) would be good. Even Tate and Wendler wish more lifters would fix their cardio so that their lifts go up
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I don’t think that cardio is going to increase your lifts unless you are totally out of shape, the main benefit would just be for general health.
Yeah, just some GPP. I think what they were trying to say was that it could get you that one extra quality rep, or like another quality extra set in assistance work…might seem small, but those small things add up over time. That’s how I understood what they said at least