Yeah, Jon has released material that talked about, if you’re a “carb user”, to time it around workouts. I definitely made some use of that while running the program, and I’d have a weekly cheat meal the night before the squat/deadlift workout that was typically very carb heavy (usually Panda Express, fried rice and carby entres). These days I’d have a better shot at complying strictly with what is laid out, but it takes some doing.
I’m planning on sticking as non-life-alteringly close to the list of foods he gives in the book. I don’t think I crave carbs or see myself as a user like he explains it haha, but I do eat them out of convenience for more calories. I’m sure calories are more important than making sure i eat zero carb based foods?
I have to say the emails he sends are awesome though. Reminds me of a televangelist or those infomercials you’d see on tv as a kid on weekdays at like 10 am… But obviously what he’s selling isn’t bullshit. Pretty sure his traps weigh more than my entire mass of muscle haha.
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In for watching someone torture themselves mentally (and probably somewhat physically) with deep water.
Also:
I’ve moved from casual user to full time abuser!
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Jon equates them with pain killers, so your analogy is spot on.
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Cool man and welcome! Still have a couple weeks to go before I start. Figured now is the time to get a boot in the ass and see how far I can really push myself.
One question @T3hPwnisher, did you follow the weight calculation from the book? I don’t remember exactly what he calls for at this second, but something like 70% of a 10 rep max? Or 1rm * 0.77 * 0.7?
I ask because I think each calculation would give me a different result, especially for squats and deads.
I used a training max as a 1rm to calculate percentages. I had no idea what my 10rm was. Like you wrote: it’s to get that boot up the butt, so pick whatever looks like is going to be the challenge you need to overcome.
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PA1W3
Deadlift
290x5
330x3
365x6 (rep PR)
405x0
5x5 at 290
SS, 90 second rest btwn
DB row at 32.5 lb 4x25
Landmine press at 40lb 4x15
Attempted 405 again and it just wasn’t there. Not sure why, but I know I’m down a few lbs. Weighed 210 before bed last night so I know for a fact I’m not eating enough. Gotta finish strong this coming week for squats.
Edit: As I suspected, weighed 206 after lifting.
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So I did a standing BB press and (what I skeptically call) push press form test vid just to get a feel for the weight and see how much I have to work on in order to feel confident doing 10x10. PLEASE critique form and be extremely critical. This is the first time I’ve ever done push press, and the first time in 2 1/2 years doing standing BB press.
Ended up hitting a few standing presses at 95lb, 115lb, 125lb and hit 135 for a single which was cool. Felt like I had another 5-10lb in there.
Did push press 95lb and 135x2. I really have to work on it. Going to watch a shitload of videos on how to improve form, and how to actually do the movement.
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I would definitely check out Brian Alsruhe’s press tutorial videos, I really liked them.
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Will do man, I’m sure I’ve watched it before but never retained it due to doing seated ohp, thank you!!!
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PA1W3
Squat
250x5
295x3
320x6
345x1
370x1 (20lb PRish??.. I was high on it by a few inches, see vid)
5x5 at 250
SS
2 sets band curls to failure
2 sets DB raise to failure
Purchased some knee sleeves a couple weeks ago because my knees felt totally fucked, clicking like crazy and honestly pretty painful due to kneeling a TON at work. Using the knee sleeves legitimately felt good, so much so that I’m not going to squat without them. Zero pain or discomfort.
370 was there!!! I messed up by trying to get out of the hole too quickly. My brain was telling me to get the hell out of the hole. Not sure if I should count it as a PR, but I went down with it and came back up which is cool anyway.
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I think your push press is OK. Obviously, you’ll get better and smoother with more work, but it looks like you totally get the timing and transition from pushing with legs to pushing with arms.
Onward!
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Awesome, glad to know I’m on the right track! I noticed in the vid my left knee came inward during one of the push presses which is what I assume to be no good. Obv my legs aren’t very meaty so I hope I have enough strength to keep that from happening as the weight goes up.
Thanks for chiming in!
I guess a knee coming in isn’t great, but shit happens!
In the future you may take a slightly narrower stance. Or maybe move your heels closer at least so your feet are slightly more turned out. From there you can kind of push your knees out as you dip, so they go in line with your toes, like a squat.
And if we’re gonna nit-pick, maybe get your elbows up a little, to drive the bar up and back towards your clavicles and neck. It’s hard to tell from behind, but maybe the bar is touching kind of low on your chest, out in front a little at the bottom. If keep it high and tight and on your chest you can get more leg drive than with the bar just in your hands.
But that stuff will come in time, and I don’t think Deep Water is about precise technique every rep anyway.
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Awesome, I’m perfectly fine with you nit picking. I have about a week I want to spend with some really light weight just trying to get a good feel for what I’m doing so I’ll start messing with foot and elbow positioning. Thanks again!
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Fuck yeah man, huge PR there! Even if it was high (by powerlifting standards it was an inch or two, other than that who gives a damn), you had more than enough strength to do it.
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Awesome man. Good to see you got excellent carryover from the seated press. And great to see you hit something that has been my goal for YEARS and always seems so close, yet just out of reach. No doubt DW will bring it even higher.
I press with my hands a bit closer and elbows going more forward than sideways. I just feel stronger that way but I’m sure its different for everyone and your way is definitely working!
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@garagerocker13 thanks bro, yeah if think I got in my own head trying to get as much push out of the hole, but ended up screwing myself out of parallel haha.
@jdm135 yeah! It wasn’t super difficult either which was surprising. I’m wondering if I somehow get a better brace standing rather than seated? I’ll definitely try to bring my hands in and elbows more forward as both you and @FlatsFarmer have said, thanks for the tips dude!
Deload/prep for DW
Flat bench
95x5
125x4
155x3
175x2
190x1
205x1
CGBP
115x10
130x10
So far I have some of the numbers I’ll need for DW…
Jon suggests 70% of a 10 rep max, which some of these numbers look insanely low… I’d be doing
110lb 3x10 for bench
200lb 10x10 for squats
215lb for 10x10 on DL
70lb for 10x10 on OHP.
~90lb for CGBP
100lb for incline press
Going to stick with the prescribed numbers for the first week or two and see how I fare. Gonna have to get used to the massive bump up in volume real quick.
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Don’t use it for the benching: only use it for the 10x10 work.
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