That makes sense looking at it now. I’m assuming that making it as difficult as possible while still (maybe) do-able is right where I want to be on all of the lifts?
This is quite a bit out of my wheelhouse so I think my numbers are going to need to be adjusted during the first week through no matter what. Hopefully I’ll be able to push some of them up ten to twenty lbs throughout the first week and settle in to some real terrible ones.
Thanks for your input on this stuff. I’ve been referencing @flappinit log trying to figure out how to work the numbers, but I think it’s going to have to be a trial by fire.
I just chose a number I wasn’t sure I could do for both the 10x10 and the 3x10. 70% of a 10RM is not an easily calculable number. I’m better at rep work, so I can lift a higher percentage. Some people are miserable at rep work and they’ll work lower. If you don’t feel doubt by set 4 of 10, and dread by set 7 of 10, you’re probably too light. The 3x10s involved a solid first set, a difficult second and a grind of a third.
That’s the best I can describe it. Eat lots of food - whatever you would consider “too much/an unhealthy amount of protein” is a good place to start.
Dinner last night- flank steak, whole advocado, 2 huge handfuls of spinach and arugala, shredded cheese, 2 heaping spoonfuls of organic sour cream, peppers, onions and a home made cashew (cheese less) queso.
The only part that matters…
Having my final direct carb meal this morning with my two breakfast sandwiches, then going full tilt deepwater diet. Pretty sure I’m starting tomorrow so I have a weekend-day to do squats and or deadlifts. Thinking sat,sun,mon,Tues for the lifting days.
Edit: thought today was Friday. Now I’m bummed out. One more day of work… Maybe I will just start DW tomorrow night.
Light DL 1x10 at 135, 2x10 at 185
Squat 5x10 at 205, 2x10 at 215, 3x10 at 225
BB Lunge 2x10 ea leg at 80, 1x10 at 90 ea leg
3x20 situp and superman’s, no rest
All reps done as full reset
Started squats at 205, 1.5-2 mins rest, which was too easy. Tried out 215, too easy. I think 225 with 4 full minutes rest will be enough to sufficiently die in a linear fashion. Might end up adding another 10lbs.
Jon Andersen is a real mother fucker for ending the first day laying down.
Dinner was 1lb ground beef, 4 handfuls of spinach arugala mix, parmesan cheese, red hot and blue cheese dressing. Stole a few bites of strip steak from the misses. Going to finish the night with milk/protein powder and peanut butter in a bit.
Flank steak is such a great cut. If you make small cross hatches against the grain it soaks up marinade really nicely - my favorite is a honey-soy sauce-balsamic vinegar-garlic-black pepper marinade. But really, it’s great for any marinade or seasoning. Super versatile cut, for sure.
Great work on the squat PR - I find that I squat high on PRs, it’s a physiological thing, but once you got it and realise that it’s not as big a deal as you built it up to be you’ll hit better depth next time.
@flappinit thanks man, I’ll have to try that next time. That was only my second time cooking it but it’ll be a weekly thing from now on.
@alex_uk thanks, and yeah man I am pretty sure I was overthinking it before I started descending. I always rush out of the hole but looking at the video makes it seem like that’s the least of my concerns haha. I stalled in a similar way on a recent DL PR where my hips are supposed to come through… Weak glutes maybe?
Pull up to failure 10, 10, 8, 9, band assist +4 on last set
Bent over row, strict 120x10, 140 3x10
Clean pull 95x10, 105x10, 125x10
3x 60 sec plank, 20 sit ups no rest
Gonna be best friends with my therabar after squat day. Think my elbows are aching due to not having a good amount of time to rest after the pervertor squat day, but I’ll make it work. CBD oil, fish oil and the therabar should help me a bit.
Clean pulls are hard, back is pumped as hell. Shaking like an MFer on those planks. I’m hoping by the end of the 6 weeks to get at least 12 pull ups per set… we’ll see. Might bump row weight to 145 and see if I can make all 4 sets next week.
Push press 4x10 at 95lb, 3x10 at 105, 1x9 at 105, 1x10 at 95, 1x9 at 95
DB side raise at 17.5lb 3x10 ea arm
BB curl 2x10 at 55, 1x10 at 60
3x20 situps/superman’s no rest
Leg doms in full force today. Had a rough time putting socks on this morning. Push press felt managable(ish) until set 7, complete failure on rep 10 of the 8th set, same with 10th rep of 10th set. After the momentum of the push was gone, my shoulders just shut down.
Cut my preworkout carbs to 1/4 scoop for these workouts, so like 20ish grams. Other than that I’ve been adhering directly to the diet in the book. Weighed 206 this morning so I’m down like 6lbs somehow in the past couple few weeks. I have got to start eating more or else this isn’t going to work.
Yup. It’s honestly like a race against the clock as far as eating goes. You’ll be eating an uncomfortable amount. @flappinit Can attest to that as well.
I was already kind of on my way down in weight after pervertor and I figured I’d have a week or so to start leveling out or even gaining back with the new diet. I guess I was underestimating the amount I’d need to eat…
The fuel needs to be there for those workouts, haha. The big amount of food is actually, in my opinion, more necessary right off the bat than it is after a few weeks. It’s a shock to the system. Once you adapt, you can make some small tweaks probably, but best to err on the side of caution/diabetes.
I’m going to have to find some more high fat/protein sources then. In a perfect world I’d be eating 3 times while at work. I’ll probably end up bringing a jar of peanut butter and cottage cheese to dig into throughout the day, and spending a lot of free time eating while not at work.
Ground turkey is a solid choice. It’s stupid cheap compared to beef. You can mix it with some avocado oil to get in some healthy fats. Nut Butters are solid for fat sources for sure.
With cottage cheese, I took to combining cottage cheese with PB fit and half an avocado at night. It was…ok.
