Just got a little extra leg work in, getting on a plane tomorrow and likely won’t lift again until the 27th (going home, grumbles).
FS: 135 3 x 8
Axle RDL: 120 x 10, 210 2 x 6, 1 x 10 (straps for last set)
KB swings: 40lbs 4 x 25
Planning on getting a peloton in this afternoon, will spend 5+ hours on plane tomorrow, will try to be active after landing but we’ll see how it goes. Last time I went home I started walking to get a coffee, best place is like 1.5 miles away, my brother literally drove and picked me up halfway there so he could get a coffee too and so “you wouldn’t have to walk” lol. Only 3 days in any case.
Was reading @boilerman’s log and saw he was doing DW again, with front squats. Which made me look at the eBook again, might be an option in January. I would probably not do conventional deadlifts, thinking RDLs which is probably a perversion of the program to some degree but I can’t deadlift at home and realistically have 0 shot of making it to the gym 4 consecutive day (4 out of 5 is tough but maybe possible). Not commitment yet but under consideration. 10 x 10 at 135 would eat my lunch right now. In any case, I bought another set of J Hooks to make RDLs easier to get setup and to reduce my lifting footprint a bit.
I figured I’ll use the week before New Years to get used to some of the movements and do an FTP, the first week of the year to get a decent idea of what a 1(0) rep max is, then start (maybe the 7/8th?).
If that maps to your timeline I’d love to run it with someone.
I read the book this afternoon (except the intermediate/advanced programs) and left inspired so I’m thinking I’ll do it. It seems like RDLs don’t really violate the spirit of DW, nor would doing low intensity peloton rides on off days (although i’m not sure if i’ll be up to it).
I can’t speak to the RDLs because I did not do them when I ran DW before. That sounds like debilitating DOMS to me, but you do you. I don’t think that those rides would violate the spirit of the program. It would probably help flush out lower body DOMS, which is especially bad during the first couple of weeks.
Yea, I’m sure that will be unpleasant but I figure front squats will put less emphasis on the backside than regular squats. I also am not generally too destroyed from RDLs, not sure why but my hamstrings/glutes seem to be more resilient than my quads.
You didn’t do the diet strictly, right? Make any modifications to your normal consumption?
Exactly, though I’m not sure if there is a meaningful difference between front squats and SSB squats.
Lucky you? I have long legs and overly flexible hamstrings, so RDLs are a recipe for a Bad Time for me. Deep Water SSB squats are the only thing that have given me quad DOMS in the past several years…
No, I don’t minimize carbs unless it is part of a miserable weight loss protocol. I just ate quite a bit more than usual and plan to do the same this time.
Physiological impact? Absolutely no idea. I like front squats a lot more though, easier on my lower back usually.
In related news, a few hours sleepless stretch during the middle of the night ended with me finding a pair of Reebok Legacy Lifter 2’s for $80 with free shipping. They should be here in plenty of time to get used to for FS, haven’t used weightlifting shoes in a few years when I gave my old pair to a friend.
Yeah, no idea either. I suspect it very much depends on not only the usual variables when squatting but also how one positions and holds the SSB. But the quad DOMS after DW SSB squats is encouraging enough for me to consider doing that again. Front squats definitely feel the most “natural” way for me to squat.
Whoa, congrats! I haven’t squatted with a barbell without wearing weightlifting shoes in… I don’t know how many years. For me they’re invaluable. I was actually just thinking about my shoes while I was lifting today. I am glad they have lasted such a long time and remain in good shape.
Ended up having my flight significantly delayed Monday and then instead of flying me to Syracuse they flow me to South Carolina, where I spent the night, then flew back to NY yesterday. Nightmare but better than southwest.
Ate and drank too much the whole break, also slept very poorly but moved around more than expected, not the worst outcome all things considered.
20 min walk
Pull-ups x 4
Hip Stretching
FS: 135 x 8, 5, 185 x 10, 225 3 x 5
Reverse Hyper: 50 4 x 10 (ss w/FS)
RDL: 135 x 10, 225 3 x 6
OHP: 95, 115, 135 x 10
Lateral raise: 20 3 x 10
185 is just about what I’m thinking is right for DW front squats, so tried a set of 10, wasn’t too bad but 10 of them would be ugly. I’m waffling on RDL vs trap vs conventional still, have time to figure that out. The new shoes felt great for front squats, much easier to stay upright and hold the front rack.
OHP was just for a bit of volume, guessing I’ll land in the 125 +- 10 for the strict press.
Going to hit back tomorrow and try out some deadlift motions to see how I feel and if I’m confident in being able to stay healthy doing them at high volumes.
Need to get back on the diet track, my guts are in a pretty bad state (very predictably), need to get that in order before pushing hard. Will load up at the store this afternoon!
My old pair was actually in remarkably good shape, I only ever wore them in the gym, which I imagined was helpful. I haven’t worn a pair in probably close to 2 years now, so it’s hard to judge but these feel more secure and feel like they have a more solid, higher heel. Really like them 1 lift in.
Bought 6lbs of ground beef (90/10) yesterday, bunch of veggies and sweet potatoes, then went to Costco today and grabbed a bunch of eggs and some steaks. Going to be putting it down for the foreseeable future.
Did a run at the chest day on DW, calling it shallow waters, no portals today.
Walk 5 min (already over 12k for the day)
Bench: 135 x 10, 185 x 10, 235 2 x 8
CGBP: 185 2 x 8
Incline bench: 155 2 x 8
Seated dips: 180 2 x 12, 1 x 20 (assisted dip machine was taken)
Pushups: 10, 8
Plank: 1 x 60s then 20 crunches
Yikes. That is heavier weight on the pressing than I was planning on using but still, I did just over half of the volume of the plan and I can already feel it all over my upper body. Going to have to embrace the suck and the food. On that note, I probably won’t be running true DW eating, I’ll do it for all of the meals I make myself but the evening meals with the lady will be whatever we plan + protein.
Lungs and cardio are feeling like they’re improving, legs a bit sore from yesterday and took about 10 min before they were sufficiently warm. Was thinking about doing an FTP test towards the end of this week but I think I’ll put that on the back burner for a bit.
Partner got me a massage certificate for Christmas which I’m pumped about
Walk 20 min
Pull-ups: 6,5,3,8 (with band for last set)
Rows: 135 x 10, 185 x 10, 235 x 6
Clean technique: 135 2 x 8
Push press: 135 2 x 5
Reverse hyper: 50 x 10, 70 3 x 8
Planks: 3 x 40s (ss w/hypers)
Hammer curls: 20 x 12, 25 x 10, 30 x 8, 40 x 10
EZ curl: 80 3 x 8
Straight arm pull-down: 80 3 x 10
Solid workout, really need to test out the deadlift stuff sooner rather than later, everything else feels like it is getting close to sufficiently planned
Started making breakfast after the dog walk, threw a few pieces of Turkey bacon on. About 20 seconds in I remembered I needed to use some steak from last night. Multi-meat breakfast!
Shoulder warmup
Clean + push press: 135 2 x 8, 155 2 x 10
DL: 135 x 10, 245 2 x 5, 1 x 10
Machine plate press: 90 x 20, 180 3 x 10
Seated dip: 180 3 x 15
Lateral raises: 25 3 x 10
Facepulls: 50 3 x 20
I’m not sure about 155 for push press, I was taking short rests (< 2 min) but the second set of 155 was tough, in any case I think I’ll start there and adjust if necessary.
I can definitely do 245 for 10 x 10 on DL but am still not sure I want to, I think I’ve moved away from the trap bar idea and am now throwing Axle DL into the mix. Indecision levels are high lol
Rest of the work was just to try and shove some volume in before next week when I’m going to take it a bit easier in preparation for a Friday or Saturday start of DW
