No no: I’m talking about what particular workouts FROM Advanced to remove. You’d still train 4 days a week: just not use those DW workouts during your 4 weeks.
Pretty much exactly this.
1 Like
I must’ve confused myself a bit haha. There are a ton of weird little changes he makes weekly in there, seems like a strange set up. I think that’s what I’ll plan on doing then.
It’s such a completely different animal from beginner and intermediate. It’s got a lot of good to it, and when run AFTER beginner and intermediate it makes sense, but yeah, lot harder to follow.
1 Like
Deepwater Intermediate
W1D1
Squat 3x10 at 235
Deadlift 10x10 at 265
Stair jump 5x10
Planks and sit ups 3 sets no rest
2.5 mins rest between sets on squats and deadlifts, 90 seconds between sets of stair jumps. Stair jump were 3 steps high, not sure exactly how high that is. A touch over knee height, but I’ll measure tomorrow if I remember, just for reference.
I was seriously considering adding 10lbs to DL and squats but after plugging the numbers in for week 3-6, I know there is no fucking way that would have happened. So DLs will be 100x300lb is 9 or less sets, and squats will be 250-260ish? Sounds absolutely terrible.
Had a late night working yesterday, worked until around 10pm, ate and showered and finally got in bed at midnight. Might go fishing tomorrow so it’ll be an early morning but I’ll pack a ton of snacks.
6 Likes
Also, wanted to add I ordered a lever belt this morning. My current belt is a 10mm single prong, cheap amazon belt. It has served its purpose and I like it fine but I think I’m ready for a legit belt.
4 Likes
Deepwater Intermediate
W1D2
Push press 4x10 at 115, 6x10 at 105
BB curl 5x10 at 80
Sit ups and planks
Tried upping weight to 115 for the push press. First couple sets felt good and I thought I’d be able to make it but my strength dropped off like crazy on set 4. Decided finishing the 10x10 unbroken would be better than missing a shitload of reps. Did 4 mins rest on 115 sets, 3 mins on 105. Still hate planks and situps.
Curls get quite cheat-y by the end, but my biceps are still on fire.
I’ve been hungry as hell lately. Might have to yet again add more food. My stomach was growling from set 5 of press.
2 Likes
It’s legitimately a race to outeat the program. You’re doing awesome dude.
1 Like
I’ve been basically dedicating the weekends to eating. It’s crazy. So far today…
milk and protein powder
6 scrambled eggs, 2 slices of bacon
Peanut butter
More milk
4 scrambled eggs
Ground beef with spinach arugala salad mix with blue cheese dressing and red hot
More milk
Still getting plans together for dinner and post-dinner…
Edit: to finish off the day… Ended up eating more peanut butter, tons more milk, a chicken breast, 10 shrimp and a bunch of asparagus. Then more peanut butter after dinner. Letting it settle now and going to try and find something else before heading up to bed.
3 Likes
From where did you order your belt? Exciting!
Deep Water looks grueling to say the least. It’s a good thing you can tolerate milk then (or so it seems)
Ended up getting an elite fts belt. Watched a dave tate Q and A the other day and he was hammering home about supporting what you love. He gives out so much free advice and information. I was on the fence about buying a new belt, but that pushed me over the edge not only to buy one, but to buy one from him.
Yeah it’s weird, I’ve had a suspicion that I’m lactose intolerant for a while… turns out I think I am more intolerant of alcohol and I’d been blaming it on milk and cheese. I’ve been more or less abstaining from booze for the past 3-4 months now. but I feel great on this diet. Zero gut issues.
Congrats, maybe your purchase from Elite will be the one that persuades Dave and his staff to bring back the Table Talk podcast 
1 Like
Haha one can only hope
Deepwater Intermediate
W1D3
Pull up 13, 10, 9.5
Clean pull 3x10 at 170
Power clean 6x10 at 115, 4x10 at 125
Planks and sit ups
The middle of my back is done. Lost count of reps on the last set of power cleans, watched back the tape and I did 11… Somehow.
Which brings me to my next point… I suck at power cleans. They just don’t make sense to me. It seems like such an intuitive movement, but I just can’t get my body to move the way I want it to. Wish I spent a bit more time getting form down before diving right in (no pun intended), but here we are.
Time to go eat a chicken.
2 Likes
If high school freshman can figure out the power clean, you’ll be good dude. I wouldn’t sweat it looking pretty: just try to jump while you hold the bar, shrug like hell, and catch it somehow. My rack position is absolute garbage on it too.
1 Like
Ya man, just have to get used to the movement I think. It’s still pretty new to me. I’m sure it’ll start to feel better with a bit more time.
That’s almost exactly what I was trying to do by the end haha. It definitely got my upper back pumped as hell, so I’m assuming I used the right muscles, but yeah, it just looked ugly.
1 Like
1 Like
Thank you @magick, I tried looking up a few videos before but couldn’t find a decent one that really broke it down like that.
I don’t think I’m putting myself in harm’s way by doing it the way I am, but better safe than sorry. As a lot of people say, too, drilling a bad movement pattern is a hard habit to break when you want to clean it up and do it the right way.
Couple more food pics from yesterday…
Ended up eating the whole thing minus one wing a little bit of breast, this was directly after power cleans. Started it in the oven right before starting to lift.
“Dinner” was 1/2lb lean grass fed ground beef, kale and spinach mix, blue cheese and ghost pepper cheddar.
Also ate peanut butter and milk protein powder before bed
4 Likes
Deepwater Intermediate
W1D4
Flat bench 3x10 at 170
CGBP 3x10 at 150
Incline press 3x10 at 130
Dips 14.5, 11.5, 8.5
Planks and sit ups
I absolutely smashed this session. I felt fucking ON today. Added 5lbs to all bench movements and crushed every single one. I seriously hope this is not a one-off and I feel this good going forward. I was on fire today.
It’s safe to say that my bench likes stupid volume and variation. I plan on keeping this bench session going forward, I love it.
Eating like crazy until Friday… Squats have been in the back of my mind since last deadlift day.
3 Likes
New belt came in yesterday afternoon, ended up setting it up and trying it on. It is obvious how well made it is compared to my previous belt. Pretty excited to try it out.
Ended up weighing myself this morning just out of curiosity. It seems as though I haven’t gained weight, as I was 208lb. I’m not sure whether to take this as a win or an indication that I need to find a way to try and get even more calories in.
I seem to be recovering, feeling good (no lethargic, shitty feeling like when I’m doing high intensity stuff) and putting on muscle. Haven’t missed reps, or rather had my rep count go down from week to week… So I think I’m going to keep on my current path, just continuing to add food when I feel like I’m not recovering or feeling as good as I should.
Dinners have started taking me 45 mins to an hour to eat. I sit at the table and just go to town, taking multiple trips to the refrigerator to get more food after my first “dinner” is done. I eat and eat and wait to feel full. It just doesn’t happen.
It seems as though I’m recomping, which I guess is cool but I’m wondering if I’m leaving muscle and reps on the table by still not eating enough.
2 Likes