With my free time, and goals of becoming a more "well rounded" (and by that I mean "balanced"-- not going up a weight class) powerlifter-- I've been using my off days as an opportunity to do some more focused/deliberate GPP work.
Here's how my off days have been looking:
Low Impact Cardio (either walking at an incline/elliptical-- not holding the handles and actively bracing/focusing on my breathing)
Walking/Marching with the Belt Squat machine (been progressing each week-- in 3-4 sets of 2 minute rounds. Worked up to 4 plates, for 3x 2 minute rounds, without it being a "max". Will now increase time to 5 minutes, and repeat weight progression). These are probably my new favorite recovery/GPP work of all time. My hips feel incredible, I can actually engage my glutes in the Squat now (these have "woken up" my glutes I suppose), and it's taught me how to brace my core more effectively.
100 reps of Lat work
50 reps of Rear Delt work
50 reps of Bicep Work
10 minutes of whatever stretching/smfr work I feel I need.
Clearly this will have to be adjusted once the school year starts, and I can't just go into the gym every day. But the takeaway (for me at least) is that I've found that doing something every day to help me recover/ move better, even if just for 10-15 minutes-- goes a long way.
