Took a 4 mile walk ate some more then laid down, genuinely tired at this point.
Was laying on the ground and the gf walks toward the kitchen and says
“Are you hungry?”
Me: “getting there but not too bad yet”
Her: “okay, *says something unintelligible”
Me: “what’s that?”
Her: “I’m talking to the dog”
Me: 
Got through my meetings and had a productive morning so snuck away to the gym.
DW W1D4
Bench: 225 3 x 10
CGBP: 185 3 x 10
Incline Bench: 155 3 x 10
Assisted Dips: -100 15,13,11
Pushups: 8, 7, 4
Planks/Crunches
So, this was rough. Real rough. I definitely went too quickly (finished the workout in <1 hour) but that was born out of necessity (and a lack of desire to wake up early to do this before work). Bench felt strong, close grip was solid too but started getting rough on the last 2 sets. Incline realllllly tested my rear delts, stabilization after 100 push presses 24 hours before was a challenge.
I set the dip machine essentially to the most assistance possible, I don’t remember the last time I did an actual dip (not machine version), so I figured I needed it and wasn’t wrong. After exhausting myself there I went ahead and started doing pushups, holy fuck that was humbling.
Abs were a bit more broken up than they should’ve been but i ended up shaking, hurting, and sweating so I think objective achieved.
1 week in and I am slightly dreading every workout but also enjoying the volume and the fortitude required to make it through (except the abs, f* those). Going to get in a few pelotons and yoga sessions before friday to keep things feeling as well as possible.
Next week will look largely the same but I think I’ll pull 260 for 10 x 10 with a slightly elevated axle and then 125-135 for strict press with the same schema.
20 min peloton @ 103 watts
Base building + leg loosening.
I’m with you on this part 100%. There’s nothing worse than doing 100 squats and assistance, only to realize you have to then train your core. I freaking hate it.
Exactly my feelings, I was so overjoyed when I finished the 100th squat only to fully realize I still had 120 reps of core and 30 reps of single leg work remaining. JA might be a sadist lol
No lifting yesterday, considered doing some conditioning but passed on that too. Ended up with 11k+ steps (which was about 5k too few according to winnie) and did an extremely basic 15 minute yoga class before bed, it was more relaxing than effective at loosening my muscles but beneficial, regardless.
Did my first morning weigh-in since starting DW and I’m down a marginal amount (.4lbs), the joys of having plenty of extraneous fuel sources. Diet has been solid, still plenty of room for improvement but I’m happy with how i’ve felt, weight trends, and recovery. Groin is a bit sore still, upper back is fatigued and soreness is pretty obvious in delts/chest but most of that is to be expected.
Will hit a peloton and maybe some light kb swings tonight to get the HR up a bit without increasing fatigue levels.
Work got the better of me today, no peloton done but got in some KB swings. Ready for this to be over and glad we have MLK day on Monday.
Swings:
24 kg x 25, 30, 35, 40, 45, 50, 25
That totals 250, finished in 12 minutes which included cleaning up my workspace and putting some stuff back in order, grip is weaker than it was and stomach was a bit off but glad to have done something
DW W2D1 (fuck)
Technique FS: 135 3 x 10
Axle DL (2 mats): 260 10 x 10
Split Squat: 28 3 x 10
Crunches: 3 x 20
I don’t know if that was harder than the squats but my recency bias is telling me it is. I also slept about 4 hours (broken into multiple segments) last night and ate like garbage yesterday, so my stomach was off. In any case, finished all the sets in the appropriate rest times and am absolutely gassed. My lower back was insanely pumped after 3 sets, so I messed with foot positioning a bit to relieve some pressure, kind of worked but didn’t help that much. Deadlifting on the second story and having to barely touch the weights down is absolute hell when you’re doing 100 reps, lesson learned. Won’t be deadlifting at the house again after i finish DW.
In more fun developments, Winnie and I both got the same fortune and both believe a large sum of cash is coming out way so we can hang out all day, we’ve both developed an interest in the Korean War, and we both think Deep Water sucks.
I still think the squats are worse than the deadlifts, though the 10x10 deadlifts await me next week of course. They’re so much more soul-crushing… but I think the deadlifts have more of a systemic impact. Like, the squats generate a lot of DOMS, but the experience post-deadlifts is somewhat like a flu for lack of better words.
Love those photos of Winnie!
You’re probably right and I’ll probably be signing the same tune a week from now lol. I am naturally better at front squats than any kind of deadlift (and I’ve effectively never axle deadlifted) though, so I think the gap is probably more narrow for me than those who are better pullers.
Agree 100% with this, I imagine I’ll be hurting a bit tomorrow but I already feel like i’m in the land of the dead (I look/feel like Roger in His Dark Materials, if you’ve watched/read that, a sickly pallor).
Enjoying reading about your Deep Water run so far! Also, Winnie looks like a very good girl.
FTFY! She’s getting to be pretty good, she’s just a high-energy nutjob who sometimes can’t contain herself
Glad you’re enjoying the log, do you have any intention of running it (when your back gets healed up)?
Ha sounds like she keeps you on your toes.
It is on my list for sure. I hope I can get to a healthy point for high-rep deadlifts sooner than later. My intention was to run it this year, wish I could have joined you and @Bagsy with doing it now.
Don’t worry, Jon Andersen will come knocking on your door soon enough.
That sounds amazing and terrifying at the same time.
Hey, Jon, sorry, @heretolog isn’t home right now, I’m his brother…I’ll let him know you stopped by
DW W2D2
Treadmill: 15ish min
Pull-ups: 7,5,6,7
BB row: 215 4 x 10
Clean pull: 185 3 x 10
Planks: 80, 60 (1 small break), 40
Crunches: 3 x 20
Prowler: 200’ 100 pull/100 push w/ 180lbs
Another night of poor sleep, didn’t have enough food in me either, never got moving here but got the work done. Ate a lot and pretty well yesterday but I grabbed one of the worst fast food items I’ve ever tried (Dunkin biscuit bites, they were “free”) right after I got up and then 4 eggs with 4 slices of Turkey bacon around 10. Was planning on going to the gym around 11 but didn’t make it until 1:30ish, think I was just out of fuel.
Going to try to take a nap shortly after eating then eat some more then try to sleep some more.
Well I ate enough yesterday, ate pretty much constantly for 3 hours, laid down for a couple then went and got some very mediocre but plentiful teppanyaki.
DW W2D3
11 min warmup walk
Strict Press: 135 10 x 10
Lateral raises: 25 3 x 10
Ez curl: 60 5 x 10
Planks, crunches
Weight ballooned up like 5lbs in three days, sure it was carb related, definitely helped for today.
GF took my car to work which had my belt in it so I didn’t have that today, turned out to not be necessary but it would’ve been nice. Lower back is still fried from the last 2 days. Generally feeling quite fatigued, forearms are feeling it a lot from the axle work
Pressing was hard, around set 2 I was like “you’re not going to make it” but I didn’t plan on quitting until I missed a rep, didn’t end up missing one but the last few reps of the last 4-5 sets were grinders. Shoulders were painfully pumped for 15 min after finishing, happy I got them all though.
Abs suck, took a few small breaks, getting better here and it’s necessary but planks are definitely my least favorite part of this program lol
45 min peloton @ 137 watts
Longest effort in a good while, legs didn’t seem to think they had to work until about 12 minutes then it felt fine from there, boring and grueling but fine. Have a bunch of solid food baking, will buy a bunch more tomorrow to try to keep this week a bit more consistent food wise.
