After each lifting day, I’ll be adding a 50-100 rep set the following day. The conditioning will continue 2-3 days a week as well.
Back squats/SLDL- v bar rows
Log press- btn press
Front squat- goblet squat
Bench- not sure yet
3 Likes
Push ups on bench day would make a ton of sense. No set up either which is a big win imo.
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I was on the fence about either bw dips or pushups, and I agree I think the pushups would be a good idea. I’ve been getting a good amount of them in lately and I feel like they’re adding some size to my pecs. Might not necessarily be adding weight to my bench, but I’ll take what I can get haha.
2 Likes
GMM W3D3
Squats
135x10
225x5
275x4
305x3
345x2
365x1
295x17
60 second rest
295x12
Stiff leg DL
135x10
185x5
255x4
305x2
365x1 (overhand PR)
275x17
RFESS
4x20 each leg
Felt pretty tired coming into this and 365 was rough, but the backoff stuff made up for it. Lots of eggs for dinner tonight. Jammed original tunes this entire workout since I haven’t listened to them in a while. If I have time tomorrow I’ll post a few favs up here.
Edit: realized I wrote 275 for squats instead of 295.
9 Likes
Primed all walls, trim and ceiling in lifting room… Pretty sure the majority of home buyers would not understand why literally everything except the floor in this room is blue. The previous homeowners just crushed everything the same color. Walls, ceiling, trim, windows, outlet covers, most outlets, closets… then as a punishment for wasting my day painting…
100 reps of v bar row at 60lbs. Had to rest pause. The first 50 or so went like nothing, the final 50 were a battle. Definitely used major body English on the last 15.
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124lb log viper grace in 6:28
Going to stick with 124lb from here on out. This really sucked.
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TBDL death set
135x150
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I’m not sure I want to fully commit to this, but a plan is forming. I usually throw my plans away for one reason or another, but this seems like a good one.
This plan will take me up to basically the end of summer, and with the after effects of deepwater I should be in good shape (literally and figuratively) until almost September.
Finish up another 3-5 weeks of GMM, so around 8 weeks total on this program
One week heavy deload
German Volume training, run for 60 days as outlined here
Begin to reel diet back in to DW style during this period of GVT
Deepwater beginner
Deepwater intermediate (or beginner again with added weight)
Lots of volume. I seem to thrive on high volume programs, much more so than intense high percentage programs. I think I have a chance of being pretty yoked by the end of summer if diet is good and I can force enough food down.
6 Likes
GMM W4D1
Bench
95x10
115x5
135x4
155x3
175x2
205x1
175x15
60 second rest
175x7
Incline axle press at 115
24, 14, 13
TB row
175x8, 175x8, 155x12, 155x12
Axle curl x 220
HH TBDL
405x3
475x1
Bench felt really good today. The 205 rep moved very fast and felt super strong.
I’m super pumped to have the trap bar to screw around with. I like the extra, heavy set I do at the end of bench day. I think I can hit 475 for 5. I’ll bring my spring collars inside and give it a shot next bench day.
6 Likes
I know you’ve had good luck with the deep water style diet, but have you tried adding in a good bit of carbs when you’re trying to gain weight and strength?
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Yeah dude I actually added some carbs back in with mostly fruit and the fancy bread my wife buys over the past month or two trying to drive my weight up. Also I had some plazma left over that I’ve been using before/during the main lifting days. So far I’ve noticed I’m a lot more filled out and the pumps have been pretty intense. Maybe I’m not quite as lean as I was a couple months ago, but I definitely feel like it’s been good for strength.
2 Likes
Also I just wanted to say that maybe I haven’t added THAT much. I’ve been trying to be methodical about when I eat them instead of just at every meal. I just eat as I normally would DW style and add the carbs in pre/intra/post lifting. Prob 60-70g from the plazma and I’ll have some fruit after dinner, maybe some of the bread with dinner too.
Do you usually have carbs with every meal?
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Yes, I don’t have a meal without carbs. I’m hardly someone you should use to justify changes though. This is my current daily food, all meat is cooked weight.
Meal 1: 1 cup oats 1c berries 1 scoop protein peanut butter
Meal 2: 225g chicken 240g rice 1/2avacado
Meal 3: 225g steak 225g sweet potato 1/2 avacado 240g rice
Pre workout: protein shake 1 bagel & cream cheese
Meal 4: 6oz salmon 240g of rice
Snacks: almonds
2 Likes
I think that I could possibly get away with adding more carbs in at some point. I’m looking less lean right now so it seems like my weight might be coming back up already, also I feel like my chest, shoulders, back and quads are starting to grow again, and I seem to be recovering well enough for what I’m doing. Plus my lifts have been pretty steadily increasing the past few months.
I like the idea of having a carb block and a restricted carb block. Seems like a good way to keep BF in check and still allow room for progress in lifting during both. For whatever reason I seem to be able to push volume pretty hard while teetering on the edge of recovery as long as my mindset is right while lifting.
My main issue with carbs is that they bloat me like crazy, and that bloat hangs around for a long time. I can eat a pound of steak or chicken and be hungry in an hour or two, but if I eat a cup or two of rice, I’m shot. I know the feeling of being “meat full” and this is not like that. It feels like my stomach is going to explode, almost painful haha. Like someone poured concrete into my guts.
Fruit doesn’t seem to do that to me and I can eat a couple slices of bread with dinner and not really notice it too much.
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I bloat pretty hard as well, especially if they aren’t clean. The bloat goes away quick though when I stop pushing carbs.
There is 100% chance I’d never gain weight without all those carbs though. Not counting the sauces and stuff I’m over 4100 calories and struggling to gain. If I had to add more protein or fat I’d not be able to do it.
Maybe if I started chugging olive oil 
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Rice has a tendency to expand in the gut. If you are really wanting to get in carbs and not get bloated, I’d consider breakfast cereal. It’s pretty much built to be shoveled down and burned off quick. Even the rice-based ones go down smooth. You can pretty much DRINK fruity pebbles in milk.
Breakfast cereal with protein powder post workout is a classic staple in that regard. Honey isn’t a bad call either.
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I eat a lot of rice and have noticed this. Sweet potato seems to not make me feel like rice does, so maybe another good alternative?
I over cook them in the oven until there is a small air gap between the peel and the meat, it makes them so sweet and delicious. I add cinnamon and some grass fed butter and people think they are loaded up with brown sugar. So tasty
I love sweet potatoes. Don’t even need to add anything to them. They’re just a treat.
Yeah I noticed that after cutting them drastically during the first deepwater run. I lost a ton of weight in the first few weeks too.
I think you and I are in similar boats as far as weight gain is concerned, from what I understand you’re moving pretty much all day as well (and even more so when you have those crazy OT weeks). I can definitely see myself keeping some carbs in on gaining periods. It’ll make it easier to lose a bit of fluff as well when/if I want to… just cut the carbs.
I’ve always been curious how many calories I actually take in a day. I think the last time I tracked I was around 3200 or 3600 and was gaining some weight, but that was before I really had any muscle to speak of haha.
I actually took that recommendation from you a while ago haha. I was eating protein cereal before bed almost every night and It definitely put some weight on me, but I noticed some severe irritation/inflammation in my tendons. I ended up cutting the cereal out and it went away. It was very strange.
I’ll definitely try some sweet potatoes though, I haven’t had them in a while. Might start with one on training days and add as necessary.
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What’s weird is I’m naturally fluffy. But it’s hard to gain weight, or rather takes a lot of food. I don’t understand it.
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