12/7
Pullups 4x7 (feels like I yanked both of my lats too much here)
SA KB press 12kgx9,7,7,8
85 band pull aparts
Tabata assault bike 39.5 cal
12/8
AM
Front squat 110x7, 100x9, 85x11
Sort of standing ab wheel 3x3
PM
5 hill sprints
1200m cooldown
Found out that the hill I run is a little over 100m of misery. Nice chilly weather for sprints
12/9
For 15 minutes:
70 lb sandbag carry
5 pushups every time the sandbag is dropped
Afterwards did more pushups until 50 reps + some band pullaparts
I think I’m better at the sandbag carries than I thought. I could go for a longer time with this weight, and I should increase the number of pushups.
12/10
Hilly 2 mile run 16:28
Some band pull aparts
Balmy weather + Dan John podcast made this tolerable. I feel like I’m moving in slow motion this week, woke up in the 122s. Ending my brief weight loss phase this weekend. I go back and forth on this, but I doubt I’m going to look any different by prolonging it.
I think I’m going to try Deep Water because why not try something new. I need to work out the numbers this weekend. I’m a little worried about not touching a heavy set of 5 like I would in BBB, but I’ll try this for six weeks. I’ve wasted far more time in my training life than six weeks anyway. It’s a drop in the water. I might also break up with the scale for a little while.
Hell yes. You’re going to destroy this program.
Thanks, it’s been cool and somewhat entertaining to see how it’s worked out for you and others. The misery seems worth it. I hope it helps my squat and press a lot
You’ll get out of it what you put in. If the weight is too light, I’d add some. If you’re concerned you may not make the final 2-3 sets, it’s just right. You can grind reps so it’ll be tough to figure out where they should be but once you get them set, you just have to work.
I don’t see you as someone who half-asses things so I think you’re giving your press and squat no choice but to go up. I’m very excited for this!
Wanted to add- with this amount of work it’ll be tough to gain weight as it is. I legitimately force fed from week 3-6 and lost weight. Use the mirror more than the scale, but if the weight goes up it’s probably a good thing.
It seems trickier to get it right for squats and deadlifts. This helps a lot, thanks. Four minutes is a lot of rest, but I know things will probably be quite different with only two minutes in between sets.
That’s very kind of you, thanks!
Haha, not to take away from the program’s difficulty or from what you’re saying, but I don’t think my caloric needs are anywhere near yours. I’ll try not to speak too soon though. It seems like hard work to say the least.
Yep, weeks one a two are difficult but you don’t know how good you had it until a minute gets cut haha.
I thought so as well. Just do some trial and error and add/subtract weight until it feels right.
12/11
Pullups 11,8,6
Dips 3x12
Band pull aparts
At the track:
Some jumps
6x200m
1600m cooldown
Second time ever repping out 11 pullups, which was awesome. This makes me think I could get to 15 sometime in 2022. The high winds made the running suck a lot. Starting Deep Water tomorrow.
12/12
Deep Water Beginner W1D1
Deadlift 160x3x10
SSB squat 105x6x10, 110x4x10 4 min rest
Barbell reverse lunge 55x3x10 per leg
3x60 second plank + 20 situps, no rest
Well, that was interesting. My legs already hurt a bit. I didn’t think I would be able to handle 110 for multiple sets, but thankfully the rest times were long enough. I filmed the last set and think it was more or less the right level of exertion. Maybe I will upload it in a bit. The squats weren’t easy but looked less squat morning-ish than I thought. I started really not wanting to squat again around sets 8-9.
My legs were wobbly on that first set of lunges, which I hadn’t done in years; I usually stick to BSS if I do single leg work. I might do the same ab work every day because I don’t have a way to do back extensions. Not sure yet. Either way, the ab circuit sucked because my core already ached from yesterday’s running. The situps were humbling.
Do it!
Could a DIY-solution be viable? I could imagine, since you have a rack (right?) you putting weight on the bar, and having a chair nearby on which you place your hips. Let the barbell with weights be your foot anchor. Idk, probably super risky but maybe viable (I’m stupid I know). But the weight would be mandatory lest you want to trebuchet a barbell overhead.
If reverse hypers are a suitable substitute then maybe you could use a table or something? I have a piece of furniture that’s just a big wooden box with holes everywhere (it looks perforated almost). I can lay with my torso on it and nest my fingers through the holes (not comfy) but this has allowed me to do a somewhat limited ROM reverse hyper if that would be a suitable substitute. I’m pretty sure I could use the same piece of furniture to do back extensions by running a piece of webbing through it. I’ve done that to do nordic hamstring curls like this guy kinda,
So I’d probably die on this program from makeshift incline bench or back extensions, eh? 
Nah, this is something I won’t do. The only serious injury I had from lifting early on was from hyperextending too much on a deadlift, which not only hurt like hell but also kept back squats and deadlifts off the table for many months. Fast forward to a couple years ago – I tried the fancy reverse hyper at the new gym I joined, and while it was fine for a few weeks, I one day woke up with that same pain albeit to a lesser degree. It’s not a movement for me.
12/13
AM
Deep Water Beginner W1D2
Pullups 10,8,8,7
Barbell row 70x4x10
Clean pull 85x10, 90x2x10
3x60s plank + 3 standing ab wheel kind of, no rest
Barbell rows – another movement I have not done in years. I usually don’t like them. I don’t know how strict these are supposed to be, so I did them… very strictly. I forgot to use chalk until the last set of those. I can definitely add weight next time. I like the clean pulls. I was short on time, as I don’t really like lifting on Mondays anyway, but I still probably should have done situps instead of ab wheel. The weather is nice, so I am probably going to go running later to shake out my legs.
PM
2 mile run 14:59
Well, that sucked.
You’re a beast! Excited to follow along this DW journey.
12/14
AM
Deep Water Beginner W1D3
Push press from the floor 4:00 rest
65x9
60x4x10, 1x9,7
55x3x10
100 band pull aparts
BB curl
50x3x10
45x2x10
Lateral raises
3kgx2x10
2kgx10
3x60s plank + 20 situps, no rest
PM
50 sandbag over shoulder 50# in 5:30
Didn’t get my heart rate up much but was something. Some of my filler bags might have burst from this.
holy crap your biceps are strong.
I can barely curl the bar for 5
12/15
AM
Deep Water Beginner W1D4
Bench 85x2x10,1x9 4:00 rest
Close grip bench 75x9, 70x2x10
Seated press 45x3x10
Dips 10,8,7
Pushups 3x5
100 band pull aparts
I still owe the ab work later. This took longer than expected and sucked. I don’t like this day. Close grip bench is kind of weird because my normal bench grip is already kind of close, but a few centimeters still make a difference. I was trying to arrange a makeshift incline bench with bumper plates, but it wasn’t working out in my limited time, so I went with @boilerman’s suggestion here.
I pretty much never get shoulder DOMS, but it was there this morning for sure. This day reminds me of when I did Jacked and Tan a loooooong time ago because there was such a stupid amount of pressing then too. I remember my shoulders no longer looking nonexistent after that program, so I expect nothing less of DW.
PM
5 hill sprints
1200m cooldown
I planned to do this tomorrow. but it’s supposed to rain then, so I figured I would do it today. My legs still ache, but this actually felt kind of restorative.
Also forgot to mention that I have not weighed myself in many days, which is unlike me unless I’m on vacation. I don’t know why, but it’s a compulsive habit. I’m going to go for two weeks or so without weighing myself and see how training goes. Anyway, it’s nice to eat food again and have energy, even though the DOMS cripples me.
So stoked for you doing DW. Eat. I’m sure you will do great!
I’m trying my best! Also stoked to see your 315 squat soon
This is (checks biceps) the same working weight I use for BB curls. Freakish. Pumped to follow along while you wreck DW \m/(-_-)\m/