Good on you for planning a second run already. I think I’ll be doing one again at some point, but I had to take a long time away to get there, haha.
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This sounds absolutely terrifying. The way that you mentally and physically push your own boundaries seems like a recipe for some serious pain.
I can also see why you suggest this program to people in “I don’t know what to do” threads. It’s obvious from set one of this program that, if you choose the correct weights, will learn how to push yourself and train HARD. This isn’t a knock on 531 or anything, but DW just seems to be on another level when it comes to really pushing the envelope. Yeah, widowmakers suck, but doing 5 widowmakers in a row sucks even more.
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I wanted to do another quick update
Weighed in at 213 last night, so weight has been slowly creeping up. Added another meal in yesterday and will continue with it, or add more to my lunch, for the remainder of the program.
Still feeling pretty decent, minus the never ending DOMs. I’m mostly feeling it in my hamstrings, triceps and chest at this point. I’m not sure if I’ve just gotten used to it, but if I concentrate on it there is just a dull ache in my quads pretty much non stop.
Sunday, at work, I was kneeling in front of a boiler doing some work. I leaned back and over my left shoulder to get a tool out of my bag and my lower back lit up, like someone shoved a red hot poker into my sides. It felt like that for 10-15 seconds and just went away. Yesterday I woke up and my lower back muscles were in pretty intense pain. I ended up doing about an hour and a half of foam rolling and stretching, concentrating on glutes and hamstrings and I felt about 95% better last night. Still quite a bit achy this morning, so I’m going to continue with the rolling and stretching, every single day, for the rest of the program.
I don’t think anything is totally fucked up, I am pretty sure my muscles are just tight as hell around glutes/low back/hips.
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You absolutely got it dude. It’s the perfect paradigm breaker. Great to get it done early in training.
More food from the last week or so… I’m not getting a while lot of diversity in my foods, but I’m still really into it.
Deadlifts later today, getting mentally prepared as we speak.
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Deepwater W4D1
Squat 3x10 at 235
Deadlift 10x10 at 265
BB Lunge 3x10 at 80 ea leg
Sit ups 3x20
Had to push this one back a day due to working late on Friday and working this morning as well. Just going to continue the standard 4 days in a row, just a day later.
Deadlifts felt so fucking heavy today. Sets 1-4 were all done at 2 mins rest, 5 and 6 were 2.5 and everything else was 3 full mins. I noted the clock at 2 mins to see how I was feeling for next week, and I have no idea how I’m going to do this haha. It’s going to be a battle.
Still feel like I need to add more food. Lifting belt fits on hole 3, might be able to get 4th hole so I’m definitely changing body comp wise.
10th set of DLs- again, they moved quick but it felt like absolute death.
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Appropriate shirt and music.
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I was hoping the shirt would inspire some extra motivation, but it still sucked the same as always.
@tinkertailortanker gave me shit a while ago for listening to REAL pump up music, so I decided to try and please him by listening to more “popular” and “typical” pump up music. Maybe next week I’ll listen to some real music.
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Just watched that last set of 10. Looked like a first set, you’re just cranking them out like a machine. Doesn’t feel that way obviously.
I’m curious how those figure 8 straps feel, I have the other kind.
The freaking lunges after the DL tho… that sounds even worse than the DL.
Yeah man they feel a lot different than they look. The e book is pretty vague as to how high to set your working weights, for reference the calculation in the book set my squat 10x10 at 185 and my DL at 200… so I’m second guessing myself as to whether I should be adding weight or not. Based on how it looks I probably should. Maybe next run through.
The straps are alright. This is my first time using them so I’m just not used to having to set up while bent over. Never feels like I can get a full breath for the first rep. I have been hitting the first rep and getting a full breath at the top. Other than that, they’re ok. Hard to get them evenly spaced on the bar too, not sure if the other style have that same issue.
Yeah the lunges suck. It pretty much all sucks haha.
Deepwater W4D2
Pull up 12, 8, 7, 6.5
Row 4x10 at 155
Clean pull 3x10 at 165
60 sec plank, 3x20 situps no rest
My back is sore as hell today, pull ups were pretty rough. Clean pulls actually felt decent technique wise, but quads start to burn like crazy towards the last few reps. It’s going to be a cold push press day tomorrow in the garage.
Meat haul for this week, all bought this morning…
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Deepwater W4D3
Push press at 105lb 10x10
DB raise 3x10 at 20lb
BB curl 5x10 at 75lb
Sit ups and back extensions
Freezing out in the garage today, but I sweat my ass off. Ended up having little icicles in my beard. No idea how I finished off sets 8-10 of push press… Sets 1-7 really clicked form-wise though.
Strange thing I’ve been noticing the past couple weeks… By the time the second to last/last lifts of the day I am absolutely starving. Stomach is going nuts and I’m hungry as hell. Kind of weird.
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The program turns your body into a furnace. It’s nuts. Great work dude!
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Deepwater W4D4
Flat bench 3x10 at 165
CGBP 3x10 at 145
Incline press at 125x 10, 9, 8
Dip 10, 8, 7
Push up 12.5, 12, 11
Plank and sit ups x3
Triceps are fried from yesterday. I knew on the first set of flat bench today was going to be intense. Hit my rack midway through both the second and third set of incline presses which threw me off a bit, not sure if it would’ve made a difference in the number of reps I got if I hadn’t hit it though.
Planks and sit ups continue to be the absolute worst.
Today was the first day so far I have felt like I wasn’t 100% ready to destroy the workout. Could be the storm we had last night and all the shoveling, drove for 4 hours today (so way more sitting than I’m used to), distractions during the workout (3 service calls on my phone), or I’m somehow still not quite eating enough… but I’m absolutely committed to demolishing the home stretch of this program.
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Another quick brain purge-
So I’ve been noticing the past few weeks that after squat days I’m sore as hell, but deadlifts do not seem to have the same impact. By this time on squat weeks I’ll be waddling around, looking like a baby learning to walk. My upper back and traps get lit up for a day or two but I have almost zero soreness in my hamstrings… I feel as though I’m pushing myself to the limit on them, but maybe I can handle a bit more weight? I may keep the same weight for the 2 min rest week and add a bit going into round two.
I weighed 214 last night, so weight has continued to creep up slowly. I feel like I’m eating non stop, which is promising. I’m sure I’m taking in a ridiculous amount of calories compared to a couple months ago, but the scale and mirror are telling me I’m not getting fat(ter).
Couple food pics of the past week…
Scallops, asparagus, bacon, brie and clams casino (had breadcrumbs in them. We bought them premade, so I rolled with it. Ended up eating 6 of them)
Cilantro lime shrimp and beef braciole (flattened beef, rolled up with provalone and green olives)
Still regularly eating lean ground beef, ribeyes and flank steak. I’m going to buy at least one a week of those half chickens I posted a few days ago, I easily ate the whole thing in one sitting. Pretty inexpensive too.
Edit: also, my fiancee sent me this picture of myself the other day from 2016? 2017? I’m not too sure.
About 165lb soaking wet lol!
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Deads don’t make the body sore like squats. They cause more of a flu like symptom in my experience.
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I don’t check this log often but you’re absolutely crushing it at the minute mate. Absolutely awesome to see.
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Same, I normally notice some intense brain fog the day after heavy DLs, but haven’t had anything like that on deepwater. Exertion headaches the day of, but nothing major otherwise. I just figured with the amount of punishment I’m putting my hamstrings through I’d be at least somewhat debilitated… Not that I’m complaining about how I’m feeling though, I’ll definitely take pain free over the alternative.
Thanks man I appreciate it
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At 165lbs looks like you were also a smoker, are you still? Seems like DW would really suck worse if you were…
Smoked for 8 or 9 years, pack + a day during/just out of high school. Stopped smoking Thanksgiving day about 5 years ago, but I still use one of those electronic cigarettes. It’s a terrible habit and a tough one to break for me.
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