Yes makes good sense. From my experience I would expect you will adapt to the assistance over time. But experience also tells me that as I get used to my be assistance I always make it harder some how (less rest time, faster reps, harder contraction etc). I am always puffed no matter what. Lol
1 Like
P&FLT - c1w3d3
Tuesday - 13 July 2021
Workout: Squat, 0810-0910 (60 minutes)
Warm-up
Throws + jumps
Begin: 0824; End: 0906; Duration: 42 minutes
Squat - 105x5, 125x5, 150x5 | 170x5, 195x5, 215x5 | (170x5)x5
HLR - 16+4, 16+4, 14+6
Dip - BW - 25, 20+5
Chin-up + pull-up - BW - 8+8, 6+(5+1)+4+4, 4+4+2+2, 3+3
Pushup - 30, 20
That’s what they call a bad day: wicked thunderstorm woke me up about an hour and a half early, head has been in a haze ever since.
Things began to fall apart during the second set of dips: my mind went numb at 20 and I just stopped. I’m sure had it in me, but my head just said, “No!” and my body listened. Remounted the bar, cranked out the last 5, but didn’t really rebound mentally from that point forward.
Anyway, it’s done and I’m not looking back. Instead I’ll just take it out on the sled later this morning and absolutely destroy this workout next week.
4 Likes
P&FLT - c1w3d3
Tuesday - 13 July 2021
Workout: Hard conditioning, 1005-1020 (15 minutes)
Sled push - 16x50 yds, 177 lbs
Goal: 15:00; Time: 14:21
That’s done, and so am I. Should sleep well tonight.
3 Likes
P&FLT - c1w3d4
Wednesday - 14 July 2021
Workout: Easy conditioning + calves, 0735-0850 (75 minutes)
Weighted vest walk - 14 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 11:15
Weighted vest walk - 14 kg - 14 minutes (from park)
SL CR - mtor - L/R - 15x6, 20x6 | 25x6 + isofail: 29s
Jump rope tabata - 8x20/10 - 2 rounds, 2 minutes rest between
Didn’t push the run today, but still got the HR up: hit upper 150s by lap 8, felt good. Straight into calf raises and then jump rope tabata upon return. HR hit mid-160s after first round of rope work, recovered to upper 110s, and then back to mid-170s by end of second round.
Burpees later.
Edit: work was fasted.
2 Likes
P&FLT - c1w3d4
Wednesday - 14 July 2021
Workout: Extra conditioning, 0915-0930 (15 minutes)
100 1-pump burpees - 10x10, 10-second rest between
Still fasted. Done. Time to eat.
3 Likes
P&FLT - c1w3d5
Thursday - 15 July 2021
Workout: Bench, 0840-0935 (55 minutes)
Warm-up
Throws + jumps
Begin: 0853; End: 0930; Duration: 37 minutes
Bench - 105x5, 130x5, 150x5 | 175x5, 200x5, 220x5 | (175x5)x5
BPA - red - 25, 25
Bulgarian split squat - L/R - BW - 20, 20
Chin-up + pull-up - BW - 8+8+5+5, 6+6+4+4, 4+4
OA row - L/R - 35 - 25, 25
KB swing - 20kg - 25, 25
Now that was a good workout: bench was moving fast today, felt really, really good. Assistance was decent too—still hard, but pull-ups/chin-ups are improving and I’m still alive here at the end of it all.
Appetite has been pretty big lately, lots of meat and eggs. Movie night with kids while Mrs. SvenG was out yesterday evening, so had some junk but it was fun. Everything else has been squeaky clean (and pretty low-carb to boot).
Starting to look toward next 3 weeks (last 3 of P&FLT template, so Cycle 2?), and I’m gonna have to move to squeeze in two more sets of supplemental lifts and corresponding additional assistance sets.
Also looking to treat this 6 weeks of P&FLT as two leader cycles, hit a 7th week deload, and follow with 5’s PRO and 5x5 FSL as the anchor. At least that’s the plan today; could change, though—several of the suggested anchors look attractive at this point.
Burpees to follow in a bit.
3 Likes
P&FLT - c1w3d5
Thursday - 15 July 2021
Workout: Extra conditioning, 1015-1030 (15 minutes)
100 1-pump burpees - 4x25, 30-second rest between
Done. Maybe 5x20 with 20- or 25-second rest between next time?
2 Likes
Yeah man if the burpees are getting too easy then it’s time to Jack up the volume
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Funny you should mention that. Literally just thinking that I should go for 150 or 200 for the next few weeks.
P&FLT - c1w3d6
Friday - 16 July 2021
Workout: Deadlift, 0840-0935 (55 minutes)
Warm-up
Throws + jumps
Begin: 0853; End: 0933; Duration: 40 minutes
Deadlift - 120x5, 150x5, 175x5 | 200x5, 230x5, 250x5 | (200x5)x5
Ab wheel - kneeling - 20, 20, 20
Dip - BW - 25, 25
Chin-up/pull-up - BW - 8/8+5/(4+1), 6/6+4/4, 4/4, 4/4
Push-up - 30, 20
BOOM! Now that’s a good workout. Dead tired, but pushed hard and killed it.
Alternating dips and chin-ups/pull-ups definitely helps the dips. (Doesn’t hurt the chin-ups/pull-ups either.) Also rested a bit longer between these sets, because my breathing gives out on the dips long before my chest and triceps. Much, much better today, all told.
Sled push later this morning.
3 Likes
P&FLT - c1w3d6
Friday - 16 July 2021
Workout: Hard conditioning, 1030-1045 (15 minutes)
Sled push - 16x50 yds, 90 + sled = 177 lbs
Goal: 15:00; Time: 13:50
Hot and disgustingly humid out there today. Could feel it in my lower back after the deadlifts, but moving faster than Tuesday.
2 Likes
Strange how that works. I find that too. I can never predict how a workout will go, based on how I feel going into it, and often, the worse I feel, the better the workout ends up being. Weird, eh?
Another curiosity. I find the same with PLP, where push-ups are helped by pull-ups, and vice versa.
1 Like
P&FLT - c1w3d7
Saturday - 17 July 2021
Workout: Easy conditioning + calves, 0825-0945 (80 minutes)
Weighted vest walk - 14 kg - 35 minutes
Bike@120 bpm - 15 minutes
SL CR - mtor - L/R - 15x6, 20x6 | 25x6 + isofail: 30s
Jump rope tabata - 8x20/10 - 2 rounds, 2 minutes rest between
Did this work fasted, but that was tough despite eating like a beast yesterday: 4 scrambled eggs, 4 links of turkey sausage, a casein shake, 2 cans of tuna, some Swiss cheese cubes, 2 heads of broccoli, and 3 cheeseburgers (about 1.25 lbs of ground beef total, 2 with buns and ketchup)—I woke up really, really hungry. Guess the deadlifts and three hours of landscaping work left me wanting more. Drank an extra cup of coffee this morning to kill the appetite, but I think that just made it worse.
Anyway, first session is done. Yesterday was disgustingly humid but today it was just sick out there: even more humid (but not as hot). Jump rope was great today: HR in 160s at end of first round, recovered to 110s between rounds, and peaked in low-170s during second.
Burpees to follow at some point, but not until after I eat!
4 Likes
@T3hPwnisher can probably attest to this too, but: when you eat more, and train more, you turn yourself into a crazy blast furnace. Hunger just cannot be satiated.
2 Likes
100%. I am eating SOMETHING every half hour at work these days. So long as it is good choices, it’s a solid cycle.
2 Likes
I don’t desire the junk as much as when I was under caloric restriction and tracking everything, and I am able to limit myself when I choose to indulge in a treat, unlike before.
So far, so good!
P&FLT - c1w3d7
Saturday - 17 July 2021
Workout: Extra conditioning, 1250-1305 (15 minutes)
100 1-pump burpees - 2x50, 45-second rest between
Shortened the between-round rest period a little. Planning to bump up to 150 reps next week.
2 Likes
P&FLT - c1w3 - summary
Overall, I’m really happy with training again this week. Squat day was a bad day mentally, but some days that’s how it is. I crushed all of the main and supplemental work, I completed all of the assistance work, and I met all of my goals for the week, including eating clean—big improvement with that over last week.
Now moving into 4th week of P&FLT, which I’m treating as Week 1 of Cycle 2, so TMs are going up:
Press - 115 lbs
Squat - 235 lbs
Bench - 235 lbs
Dead - 275 lbs
Also increasing the supplemental work to 7 sets and adding corresponding assistance sets. Still need to knock out all the lifting in 45 minutes—there’s time, but I am going to have to push a little harder to make sure I get it all in.
Goals for Cycle 2, Week 1:
- Complete all 4 lifting workouts within 45 minutes
- Continue extra conditioning and direct calf work
- Increase burpee reps to 150
- Add 2 kg to weighted vest for easy conditioning walks (16 kg total)
- Continue to eat clean
With the exception of this week’s burpee goal, these are starting to get repetitive. Still think they’re worth listing, at least for now…
3 Likes
P&FLT - c2w1d1
Sunday - 18 July 2021
Workout: Easy conditioning + calves, 0825-0935 (70 minutes)
Weighted vest walk - 16 kg - 35 minutes
SL CR - mtor - L/R - 20x6, 25x6 | 30x6 + isofail: 25s
Jump rope tabata - 8x20/10 - 2 rounds, 2 minutes rest between
Fasted work this morning—went more or less as usual. Wanted to get the burpees + air squats in at the same time, but duty calls. Will probably end up eating before I get to the extra conditioning, but it is what it is.
3 Likes
It’s a long-run game… Doing the work day-in, day-out is what will bring the results!
Your bench is doing great!
2 Likes