Deadlift 3x10 at 295
Squat 10x10 at 230
BB Lunge 3x10 at 80 ea leg
Back extensions and sit ups 3x20
2 mins rest between all sets
I am blown away I was able to get all 10x10. That was the most difficult lifting I have done in my three years. Sweat through my shirt by set 3 of squats, and by set 4 it was an absolute grind. My conditioning seemed to somehow keep up, and I tried to take deep breaths in between sets.
I don’t think squatting has ever made me sore on every inch of my body, but my fingers, forearms, entire legs, back, and head are torched.
Thank you man, I really appreciate it. It was pretty rough, as I’m sure you know.
Have you ever done the advanced program? I’m thinking of maybe working my way through the list entirely. Hitting beginners again after next week and just continuing to roll with it.
I recommend those on the discussion of muscle building because the crazy volume in them is good for that. There is much less in advanced but it is a solid intensification block.
Pull up x 13, 8.5, 6.5, 6
Snatch/wide grip BB shrugs 4x10 at 200
Clean pull 3x10 at 170
Plank and sit.ups 3 sets
Did my daily 2 mile walk with the dog this morning to get some leg movement/recovery started. I’m very surprised they feel as good as they do, but this may be premature as the DOMs normally starts on day 2.
First time ever actually doing shrugs, and I wasn’t able to manage regular grip width. Not sure if 200 is a decent weight for them? I likely could have handled a bit more weight but wanted to get form down. Upper/mid back is pretty tired right now.
Had a good breakfast of 5 eggs and 5 pieces of bacon, and I’m about to cook up a flank steak for lunch/dinner. Will probably have a salad with lunch and a taco bowl for dinner with some snacks thrown in there somewhere.
@jdm135 yeah I guess if I had to choose a day that was the “easiest”, day two would be it. That may just be because of my inability (or unwillingness?) to grind out pull up reps. Like dips, once my reps slow down, I’m done. My muscles seem to just shut off. If I could figure out how to eek out a couple more reps per set I could see day twos being pretty punishing.
Shrugs I have to still figure out. The sets yesterday lit my traps up, but that’s just basing my experience on that one workout. I’m certain I can make them much, much worse.
I must admit though, the way I’ve been doing the clean pulls is pretty brutal. Definitely jacks my heart rate up and my quads get pumped as hell.
Strict press at 90lb 7x10, 1x9(+1pushpress), 2x8 (+2 push press ea)
BB curls 5x10 at 75
Back ext and sit ups 3x20 no rest
2 mins rest between all sets
Strict press felt amazing during sets 1-5, then a steep drop off beyond that. 6-10 were a grind. Had to push press up a couple final reps which I’m not happy about. This is likely due to the work I did yesterday/this morning, but it’s fine.
Spent 5 hours yesterday afternoon/evening hammering out ice dams on the roof, which really wore out my shoulders/arms. We’ve been having some wild weather where I live, and I’m glad I did the work yesterday because it would have been 10x worse doing it today. Tried to make up for the extra work yesterday by eating a ton last night, but obviously it didn’t help quite enough.
Up at 530 this morning to go ice fishing which involved a 1/4 mile trudge each way (pulling a sled) through 2’ of heavy snow and slush. It felt like shit on my legs, as the DOMs arrived this morning. Eating for the remainder of the day. Planning on destroying the 10x10 strict press next week.
Flat bench 3x10 at 165
CGBP at 145 2x10, 1x9
Incline press at 125 2x10, 1x8.5
Dips 12, 8, 6.5
Push ups 13.5, 10.5, 8.5
60 sec plankx3, 3x20 sit ups no rest
Shortened rests are killing me. Pumped as hell after this one. Pretty stressful day at work in addition to some personal stuff starting to creep in. Trying to stay positive and make the best out of a hectic situation, but it’s all good. Eating was on point yet again today.
Milk and protein in the AM
4 eggs, 6 pieces of bacon
1/2 lb lean ground beef, sour cream and cheddar cheese (with my favorite green cholula hot sauce)
Peanut butter
Milk and protein after work
8 scrambeled eggs, 1 link chorizo sausage, 4 slices of bacon, 1 advocado, poblano pepper stuffed with minced onions and cheese
Going to drink some more milk and protein powder and call it a night I think
I would highly, highly recommend making a run of deepwater. I know I’m not done with it yet, but I can tell that there are more than just physical changes happening.
Squat 3x10 at 235
Deadlift 10x10 at 265
BB lunges 3x10 at 80 ea leg
Sit ups 3x20
2 mins rest on all sets.
The purgatory that is sets 2-9 on deadlifts is unreal. Sweat through my shirt by set 2. Tried to keep speed turned up to 11 to just slam past sticking points.
I have a headache, my eyes hurt, and the music started slowing down during sets 7-10. Not fun.
We decided to use a gift card we’ve been holding onto for a couple years tonight for take out at a gormet pizza place. We put in the order last night, and I ordered two pizzas. A Cuban, and a spicy pizza (pickled jalapenos, crushed red peppers, spicy chicken sausage). This will be the first legitimate cheat meal for me since the first week. I plan on continuing with the DW diet for a while though, I really enjoy it and feel great eating this way.
You did it right dude! I used to have excederin ready for me to take between sets 7 and 8 and pound an energy drink as soon as I could after the training to get ahead of that headache.
Just sharing my experience. Pay attention to exertion headaches intensity and frequency. Those are brain trauma. I spent 5 days in ICU with a small hemmorage. The 6-8 months leading up to it first time I ever had exertion headaches. Was maybe 38 at the time. Unknown of cause but doc is convinced of correlation.
Might have to ease up and let tissue heal from the blood pressure spikes. Which can take a very long time.
Thanks for looking out dude, I did not know that. You’re doing ok though? That sounds absolutely horrible.
Every time I’ve gotten them they only last an hour or so, and only after deadlifting. I’ll definitely keep a close eye on it though, thank you again man.
