Seems like everyone is getting a cold right now. Half my office and both my kids have a cold right now. Sucks.
Looking swole though dude.
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Yeah everyone at work has been calling out. It’s definitely making the rounds right now. Hopefully I can skate past it like the last one.
And thanks dude, I’ve been getting some comments here and there from people but that video was the first piece of evidence I’ve seen personally. It’s difficult when you live in your body to recognize the changes.
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W1D4
Paused Squat (x-2-x)
135x5
185x5
225x5
265x5
215x10
215x10
Bulgarian Split Squat
x12
x12
Unilateral Band Leg Extension
x30
x30
BB Calf Raise
185x30
185x30
Tempo Hanging Knee Tuck
x16
x14
Spent from 1pm-330pm shoveling wet, heavy, miserable snow off of sidewalks. Came home, chilled for a few minutes and then busted this sweet little nugget of gold out.
Hammies were not happy with me during paused squats. I started cramping during the backoff sets but was able to rest and reset enough at the top to get through them.
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W2D1
Bench
95x10
125x7
165x7
185x5
200x3
175x7
175x7
175x7
High-Incline DB Press
37.5x12
37.5x12
37.5x12
Sup Pullup
x13
x10
x9
DB retraction row w/ 3 second pause at contraction
22.5x15
22.5x15
Unilateral band tri pushdown, red band
x30
x30
x25
x25
DB spider curl
27.5x20
27.5x20
27.5x20
Adjusted bench setup to allow for a tighter upper back and better arch. I was actually able to feel what my legs were supposed to be doing, but haven’t been able to really get it to fully click. It should just be a matter of time.
@wiseman83 I took a video from straight on… Needless to say it was very unflattering and honestly quite revealing. I’m not gonna post it, lol. If there is another angle that may allow you to see what you’re looking for without being so candid I’ll certainly do that.
More shoveling this morning, about an hour and a half worth. It never gets easier and it’s never fun.
I think I was able to bypass the cold that was coming on. It never fully developed but I felt super tired the past few days. Today was much better.
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Directly in front but from higher up will be less revealing, so you have someone who can hold the camera
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There is a point in the video after you stop juggling your legs about where you engage the drive, it’s about 8 secs, then you relax them a bit again and then try to get tight again. Still doesn’t looks like you are pushing the floor hard enough. It also looks like you set up with your eyes in front of the bar and then get your feet set. Have you tried setting your feet with your head / eyes behind the bar and then moving down into position without moving your feet.
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Hey boilerman, couldn’t your coach help you with your form in real life?
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Good call Simo, I’m sure my wife would ablidge
This is what I keep hearing… to drive down and back into the bench. It makes perfect sense in my brain but I just can’t get it to click physically.
I typically set my feet first and then set my back so I switched it up today to the opposite. Setting my back first and then feet felt more powerful. I think it’s because I can work back into a better arch that way? I also tried a few warm ups with toes pointed outwards, feet out in front and wide so they could be flat on the ground… all of those combinations made it feel like my back was spasming and weak.
Certainly, and I have been sending him all the videos I post here plus many more for him to look at. He’s been giving me great advice on everything just from analyzing the videos. I’d love to do an in person but trying to fit it in our schedules has been difficult. He’s busy at college and a full time job plus coaching, and I’ve been doing OT plus shit at home/trying to have a life haha.
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This was one year ago, I probably weighed 196-198 ish. I weighed 212 this morning, so the weight is still trending upward.
After weighing myself, I made breakfast
6 eggs and a bagel with jalapeno cream cheese, chased down with fairlife. Speaking of which, I had 3 liters of it yesterday.
Brain dump-
-I have been eating a ridiculous amount of food lately, which is outstanding. I’m starting to feel a bit stronger, and I want to put the additional food to good use.
This is kind of my conundrum right now. Having everything programmed for me is awesome, as I don’t have to think about anything, but I kind of feel trapped. For instance, I want to add in daily dips again, monument to non-existance and sandbag stuff but I feel as though I can’t due to being beholden to coach. He seems cool with adding some small conditioning stuff in, though. I may just end up doing that for the time being and hold out for the next 11 weeks.
-
I want to run bbbb, deepwater, building the monolith and the kb swing challenge again this year. I also hear super squats calling my name.
-
I bought a set of adjustable DBs that my cousin is picking up and bringing home with him this Christmas, he should be here this coming thursday. They’re 10-90lbs in 5lb increments. I like the plate loadable ones, but these should be way easier to use for benching and general use.
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I’ve been giving a lot of thought to what @tlgains has been saying in his log and around the forums… Weight on the bar doesn’t really matter. It’s what you do with it that matters. It’d be cool to hit a few milestones, but repping out stuff is far more important than having a high 1rm. It’s going to be tough to push my ego aside, but I’m coming to realize, yet again, that chasing numbers is fun for a few weeks but after that, it’s monotonous. I’m never going to be a powerlifter so why do I care?
While typing this, I’m half convincing myself to abandon this 12 weeks block and just start running deepwater. Lots to think about.
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W2D2
Deadlift
135x5
225x5
315x4
370x4
315x8
315x8
315x8
Unilateral band leg curl
3x20
Unilateral band leg extension
3x20
Tempo Heel elevated goblet squats (4-1-x)
35x26
35x19
35x17
Planks, 30 seconds rest between sets
1 min48
1min8
41 seconds
Sandbag to shoulder, alternate shoulder every rep
165lb bag
6 sets of 3
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Two XL flour tortillas, base of sunflower butter, cheddar cheese, 3/4lb of 80/20 grainfed and 93/7 grass fed beef mix, more cheese, sour cream, pickled jalapenos, leftover mashed potatoes from yesterday and off-brand Sriracha that I actually like better than the real thing.
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My god, it’s beautiful
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The beauty was fleeting, for now it is a mashed mess in my guts.
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So…
Just had a conversation with coach. I told him I’m going to be forgoing the remainder of the 12 week program he wrote me. He was very cool about it and understood my reasoning behind it. I’ve got some stuff going on in my personal life that makes running these next few programs important to me.
What’s going to happen is going to be a little bit of an experiment.
I’m going to run deepwater beginners with front squats, trap bar deadlifts, axle or BB presses and DB/BB presses.
Front squats because I need a change from back squats. I’ve been drilling them hard for years now without any breaks or change ups. I still plan on using back squats frequently for technique sets and conditioning work. This is going to be absolutely horrible.
TBDL for the same reason as back squats. I know, I know, everyone says the suck factor of conventional DLs is above and beyond TBDL, but ya know what? I did two runs of DWB and DWI with conventional, and I think I know how to make any movement suck. Different stimulus- different kind of suck.
I’m thinking of rotating DB and BB movements for all presses. I might just do whatever I feel like doing that day, just using DBs for some movements, or completely abandoning the barbell for DBs. Not sure yet, I’ll figure it out as I go.
After the initial 6 week run, I may just move straight into intermediate, or I may want to run DWB again with conventional movements, as written all the way through.
Diet will remain as is for now. This is another experiment. Every time I’ve run deepwater I’ve gotten the leanest I’ve ever been- I want to see how much weight I can put on.
I might get a 90% max test on all movements one day this week, or I may just jump right in on Wednesday.
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Cough cough ahem
Glory to the boilerman! I love your plan with DW that’s gonna awesome dude, can’t wait for the progress pics.
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Thanks bro, I’m definitely ready for a change. I’ll probably regret it in a couple weeks, but I typically stick to the plan on these kind of programs and see them through.
Front squats are the shit! I’m planning on adding them back to my routine (insofar that I have one) at the start of the new year, too!
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I’m not very good at them yet… All those weak muscles that make it hard to front squat are going to have a very rude awakening these next few weeks, haha.
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Boiler Water W1D1
LHTBDL
3x10 at 185lb
Front Squats, between 3 and 4 minutes rest between sets
10x10 at 165lb
BB Lunge
95lbx10
75x10
DW abs and supermans
Yup, this is definitely deepwater-esque. Breathing at the top of front squats sucks.
165 was the perfect weight. Holding the rack position was rough, which is what I wanted, and my quads were fried from going ATG. Set 5 and onward was a struggle.
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Awesome!
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