This was dinner tonight… Just found out my fiancees parents water heater went last night so I’m about to head over there and replace it, then melting into the couch for the remainder of the evening.
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Im fine thank God. Some sensitivity to sound, loud spaces. Dumb ass for pushing too hard while working too much overtime for too long.
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Crazy how all the little things add up. That’s nuts man, and honestly pretty scary. Do you ever feel skeptical about lifting in general or just watch out for warning signs and roll with it?
Nah, I keep on. Actually the neurosurgeon said walking up stairs might’ve ruptured a weak vessel wall. Actually might of been blessing having it happen when I was younger/strong vs 70s. Be dead then.
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Deepwater W6D2
Pull up 13.5, 8, 7.5, 6.5
Wide grip shrugs at 220 4x10
Clean pull at 170 3x10
Planks and sit ups
Back, triceps, neck and hamstrings were so tired today. Ended up doing pretty well on pullups surprisingly. Shrugs felt “good”, and my entire upper back is sufficiently shot after all of this pulling. Can’t wait to eat and chill the rest of the evening.
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Cant believe its week 6… how is your grip? Elbow situation?
And this is 8 weeks total, right?
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It’s 6 weeks each for the three levels, thank God. If rest times were reduced to 60 seconds or working sets went to “80%”, I think I’d die right there on the squat platform.
Thankfully my arm has been 95% good this whole time. A little tenderness after squat and bench days, but it goes away quickly. Barbell curls actually feel great, where they used to absolutely light my left arm up. Not sure what I did to make it better, though.
Not sure about grip since I’m using straps on DL and shrugs/rows. I haven’t ever had a problem holding my fat butt up on pullups or anything so I’d say it’s decent. I figured I’d feel totally run down by this point, but I honestly feel outstanding. Good enough to consider going right back to week 1 of beginners again, or moving straight into intermediate. Still have to figure out what I want to do.
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Deepwater W6D3
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
Same exact numbers as last week unfortunately. Sleep has been a little out of whack this weekend due to the dog having some of her previous health issues creeping back in.
Super sore and ready to eat. I made a terrible decision to try out some new spicy cheeses before lifting today and I regretted it immediately. Ghost pepper cheddar and bacon jalapeno gouda are not good preworkout snacks.
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That’s a lot of pressing. Are they all supposed to be strict, and you ran out of gas, or is push pressing allowed here? Hope your dog feels better soon.
Thanks, she has bouts of stomach issues that we just can’t figure out. She’ll be back to normal in a few days.
They’re supposed to be strict all the way through but I get to a point where I can’t even move the bar out of the rack position. Instead of just calling the set done, I figure I might as well go a bit past failure and finish out the 10x10. Jon Andersen doesn’t specify whether that’s the right or wrong thing to do, because to him failure is not an option haha. I haven’t figured out how to do that so I do whatever I can to make it still suck.
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Deepwater W6D4
Flat bench 3x10 at 165
CGBP 3x10 at 145
Incline 3x10 at 125
Dips 13.5, 9.5, 6.5
Pushup 8.5, 8.5, 7
Planks and sit ups
Well, that concludes the DW beginner program. Very happy with how I did today. Bench felt perfect today. Everything clicked. I was grinding out reps, and the veins in my neck felt like they were about to pop out from under my skin. Went straight from dips to pushups, no rest so the numbers are a little wacky.
Again, ready for a few days of rest and recovery work, then right back to it.
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Great work dude!
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Thanks man, and thank you again for your help with navigating everything!
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I have come.up with a plan for the next couple months. It’s sort of ending up to be body fat dependant, so a little bit of mirror work is in my future.
This Friday, I’m going to be starting DW intermediate, continuing with the modified diet plan. That should end the weekend of April 18th. My wedding is mid may, so if I am unhappy with my love handle and body fat level by the end of DW intermediate, I’ll do a short 4 week cut to trim off some fat.
I am feeling optimistic to not have to do a cut, though. After these past 6 weeks, I have gained muscle. It is no longer a question of “I wonder if this is muscle, or inflammation?”. My biceps, triceps, chest from top to bottom, traps, upper and mid back, shoulders front to back, quads and hamstrings have visibly gotten bigger and slightly more defined. My love handles do look bigger, but whatever muscles underneath them have definitely grown as well. Everything feels different. Still haven’t weighed myself since the last time I posted here, and I don’t feel the need to just judging by visual changes and how I’m feeling.
If I can continue on this trend of gaining muscle and either not adding much fat, or possibly even losing fat, I’ll feel comfortable where I am by mid April. If I AM comfortable with my level of body fat by mid April, I’ll have 3ish weeks to fill before the week off. Not quite sure what I’ll do to fill that time, but I do plan on running DW beginners and DW intermediate again after the wedding. After that, I may transition again to a more strength focused program, possibly right back to pervertor and work my way back up to where I was previous to DW.
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I definitely observed some very drastic physique changes after running the program. It’s transformative. And this was after nearly 2 decades of training already.
If you end up pursuing fat loss, you may actually find running Deep Water advanced to be a good choice. It has significantly less volume than beginner and intermediate, and is more focused on rep PRs, which is ideal to do during periods of fat loss in my experience. You won’t be able to get through all 6 weeks, but the program is such a hodgepodge of stuff that you might actually do well to pick and choose which weeks to do.
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That sounds very interesting. Maybe for the sake of the T-ransformation and to ease my mind (and fiancee!) I’ll just go on a mini cut those 3-4 weeks before the wedding and go straight into advanced from intermediate. I’m not terribly concerned about finishing up advanced, as the way you described it makes it seem as though it’s not in line with my end goal at this point, so 3-4 weeks should be more than enough time to drop some lbs.
So, that’s the plan.
Intermediate-advanced (4 weeks)- 1 week off (house we rented has a gym, so I’ll probably hit some goofball workouts just to keep moving)- back to beginners mid may, -intermediate- strength program.
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Solid plan dude. I’d do some reading ahead on advanced for now and figure out what workouts/weeks you’ll slot in. I changed it a bit to be a bit more strongman oriented and to avoid some movements I didn’t have much skill in (like full cleans).
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I will most definitely start doing some research, thanks man. Are there any that you’d recommend? I don’t see myself doing full cleans either, or at least not being proficient at doing them, just judging by how the clean pulls feel/ amount of technique involved.
I would cut out the full clean workout on Week 4, the front squat press on week 5, and pick either the push press OR the clean and push press workout to do, but not both. It also looks like there are 2 squat and 2 power clean workouts that are done Deep Water style, so you could probably cut them down to 1 each.
I’m not sure if you mean completely removing a DW day from weeks 3 and 4, leaving it as a 3 day lifting week?
Since I’m only planning on doing 4 weeks, my initial knee jerk reaction was to do the first 4 weeks as written, but removing W4 squat cleans and replacing them with clean and push press day from W5… With that I’d be skipping a front squat press DW day and a squat DW day, from W5 and W6.