Close Neutral Grip Row / Barbell Curl / Wide Neutral Grip Row (2:1:2:0)
- 90# / 50# / 90#
- 4 Sets
- 25# / 20# / 90K
- 4 Sets
Thursday
Deadlift (85%)
- 135# x 5
- 225# x 5
- 275# x 5
- 310# x 4 x 5
- 135# x 5
- 225# x 5
- 280# x 4 x 5
- 155# x 4 x 7
- 220# x 4 x 5
Wednesday was ok, just really a day to get in some extra work i usually don't feel like doing on one of the big 4 days. Straight hypertrophy and controlled tempo reps. The idea is just to add functional mass to help the big 3, nothing else.
Today i felt like crap for some reason. Energy levels were low, and i didn't have much drive to get it in and get it done today. But, that's the beauty of a training max. Everything was manageable weight wise and i did exactly what i needed to do without missing reps. Get in, get out, go home and eat.
One thing i've been starting to mess with is some low intensity cardio recently. Again, i do not give 2 flying shits what people think about it. I understand the benefits of HIIT, and the time efficiency, etc, yada yada; but if you're tired, smashed in, and trying to recover, HIIT IS NOT THE BEST OPTION. In fact, its about the worst. If you've got gas in the tank and you can hit it 3 times a week, you're probably not lifting heavy enough. I'm going to try to make an effort to do HIIT 2 times a week and some long slow stuff 2 times, for a total of 4 conditioning sessions. Not only does LSD cardio help facilitate recovery, its not intense enough to interfere with training. I'm not trying to be the most conditioned powerlifter, i'm trying to be the strongest pound for pound powerlifter, WITHIN MY WEIGHT CLASS. Therefore, if im tired and sore from training, im not going to load up a sled and smash my face in for 20 minutes. I'll hop on a bike, or an elliptical, and bang out 30 minutes, facilitate recovery via increased blood flow, and work at a low enough heart rate to preferentially burn fat. It's a real thing. 60% HR burns fat, and this is not a contestable opinion, its a statement of fact.
This said, 30 minutes later tonight, get some quality food and sleep, and hopefully close it out this week tomorrow nice and strong.
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