12/25
Hilly 6k run 29:55
Some band pull aparts
Therapeutic more than anything else. That’s the furthest I’ve run in years. Time to stuff myself all day to prep for the doom that is DW squats tomorrow.
9 Likes
I love that attitude!
1 Like
Fixed it for you.
3 Likes
12/26
Deep Water Beginner W3D1
Deadlift 160x3x10
SSB squat 110x10x10, 3 min rest
BB lunge 55x3x10
3x60s plank + 20 situps, no rest
Slept in later than I’d have liked, but I think I needed to keep catching up on my booster-induced sleep debt. Good because this was surprisingly an amazing session. It was way better than W1D1.
At first the deadlifts didn’t feel as smooth as I’d have liked. Then, the most important decision – to choose 105 or 110 for the 10x10. Sure, only five pounds, but I came up with plenty of excuses: I didn’t do all of my sets last time with 110 and now the rest time is shorter, I’m a little sore from yesterday, maybe I’m still a little worn down from the vaccine – after all, I started sweating at the beginning when I usually don’t sweat while lifting, and more.
I convinced myself to load 110 instead of 105 for the first set. It also did not feel great. Okay, maybe I could compromise and do a few sets with 110 and then subtract five pounds for most of the other sets. But then I said to myself, “No, @Bagsy. You are literally having surgery in exactly one month. You can enjoy taking it easy then.”
Honestly, the reps felt better after the second set. It wasn’t until set eight or nine that things got rough. I don’t feel it was because the weight was too light but rather because I attacked every set. Weird because I’m not a confident squatter, like, ever. I cranked them out and soon enough I was done. I guess that’s the upside of the rest time decreasing… being done sooner.
11 Likes
When doing this type of scheme I hit a wall about half way through set 7. Everything after that is a battle of attrition.
I think I’m lucky here because I’m good at reps. Things definitely start slowing down around sets six and seven. Slowing down and feeling like death are different though.
2 Likes
Awesome work!
The squat sets felt like this through beginners for me
Sets 1-4 or 5
Extreme confidence
Sets 5-7
Ok, this is starting to suck
Sets 8 and 9
Oh my god why
Set 10
Pure bliss and relief
3 Likes
Of course squatting 10x10 with decent weight will never be fun, but I think the first time ever doing W1D1 is the biggest “wake-up call.”
That seems about right lol. Sets nine and ten are not great, but I am confident I can finish the squats when I overcome set eight. I almost never say anything to myself while lifting, but today I said “yes” many times when I racked the bar after the 100th rep.
4 Likes
12/27
AM
Deep Water Beginner W3D2
Pullups 9,8,7,7
BB row 75x4x10
Clean pull 110x3x10
3x60s plank + 3 kind of standing ab wheel, no rest
PM
Tabata running
Pretty tired this afternoon despite sleeping a lot again yesterday.
6 Likes
Every Deep Water workout is a journey this way. Set 7 is absolutely “no man’s land”. Too far to turn back, not close enough to see the light.
3 Likes
No, I haven’t undergone surgery in the abdomen. There’s a lot of successful lifters that have though, so your odds are looking good! But yeah, I really don’t mind being asked about those kinds of stuff!
I’ll probably be a vegetable for a few days and hope that my incisions heal faster than average so that I can squat and deadlift after two to three weeks. And if not not, then at least I don’t have that much to lose. I feel less dramatic about it now, though I am a little annoyed with myself because it might have been cool to try DW Intermediate immediately after this.
you’re fit, healthy and young. This is pretty much gaurenteed
1 Like
12/28
Deep Water Beginner W3D3
Push press from the floor 57.5x10x10, 3 min rest
8x15 band pull aparts
BB curl 50x5x10
3x10 lateral raises
3x60s plank + 20 situps, no rest
Tabata goblet squat 19kg
Slept well again but still feeling tired. Today went pretty well though. I’m beat.
8 Likes
12/29
Deep Water Beginner W3D4
Bench 85x3x10, 3 min rest
Close grip bench 72.5x3x10
Seated press 45x3x10
Dips 12,9,8
Pushups 6,5,6
5x20 band pull aparts
100 cal assault bike 13:26
3x60s plank + 3 kind of standing ab wheel, no rest
It felt good to get the tenth rep on the third set of bench after missing it the previous two times… and with one minute shorter rest time today no less. Still sleeping a lot lately. I didn’t feel like doing any kind of running or sandbag work, so the assault bike was nice.
14 Likes
12/30
Pullups 9,8,6,5
Carry 70# sandbag as far as possible in 15 minutes + 6 pushups every time the sandbag is dropped
Then at the track: jumps, 400m (1:27), 2x300m (1:02,1:01), 200m (:38). 800m cooldown
Making the most of the free time I have this week, whatever that means. Well, I could be working much more than I am now, but I’m feeling incredibly unproductive and angsty, so… whatever.
9 Likes
Ouch!
Mentally, yes. Physically, not as much as expected. Hardly any DOMS.
1 Like
I hadn’t seen this one, but I like it. Will have to use.
Maybe even add: rests are allowed, but only in the plank position. And since this is in a street in my neighborhood, a strong incentive to avoid resting.
1 Like
1/1
3x8 pullups
3 mile run 23:20
Band pull aparts
7 Likes