Thank you bro!
Deepwater Intermediate
W3D3
Power clean at 140lb, 9 sets to 100 reps
14, 14, 12, 12, 12, 10, 10, 10, 6
Clean pull at 140lb 3x10
Planks and sit ups
I did not have high hopes coming into this one. My back, neck, and hamstrings are so sore. Once I got moving everything felt about as ok as I could’ve expected though. The additional reps on sets 1-5 are promising for weeks 5 and 6. I think I could’ve pushed a bit harder and gotten a few more sets 6-8.
Feeling somewhat run down, but that’s to be expected after the huge bomb that’s dropped in week 3. Going to add some food for the time being just to cover my ass. After tomorrow, I’m only half way through. Damn.
Going to dedicate a lot of free time to eating and honestly, just chilling out. It’s going to be a nice week weather wise finally. Lots of easy walks coming my way.
9 Likes
100 reps on power cleans sounds fun in a sadistic kind of way
Haha idk man. I started the program thinking the volume was almost comical. Now, I honestly just get pissed. This shit is just stupid hard haha.
Still, I guess the only thing I can do is laugh and joke about it because it’s not going to make it any better by being pissed.
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You doing those from the ground or the hang?
Last week the majority were hang cleans because they just felt better. This week, set one, reps 1-5 were from hang, the remainder were full cleans. Doing from hang today didn’t feel right and it was lighting my lower back up.
I honestly don’t really know the difference. I’m assuming hang cleans are more difficult due to less leg drive?
Deeeeeeeeeeep water @boilerman
Where angels and gym pussies fear to tread
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Yea, I don’t really know either. I was doing full cleans a long ways back and am starting to think I should incorporate some kind of clean into my regular work.
My thought process is that hangs are probably a bit less work overall, just due to distance moved but if you are at all efficient with a power clean than the momentum gained from the floor makes them a bit easier to move weight with but probably slightly more cardiovascularly taxing.
I highly doubt I am… it’s likely way harder than it has to be haha. But yeah I mean by the end of a set I’m breathing heavy and my heart is going wild.
I could definitely see why progressing them (after getting good at them) would make someone strong as hell though. It’s a big movement that uses a while lot of muscles.
Haha!! Love it dude
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Food for today
Breakfast
6 eggs over easy
5 slices apple wood smoked bacon
Milk
Snack/preworkout
4oz left over ground beef with sour cream
Small amount of left over strip steak
Milk
Post workout
1/2 bag unseasoned pork rinds
3 scoops chipotle hummus
Dinner
3/4lb angus dry aged ribeye
8oz ground bison
Large spinach and arugala salad with blue cheese dressing
Peanut butter
Milk
Went through over half a gallon of milk and a ton of meat today. Still hungry as hell all of the time.
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That sounds awesome man.
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Deepwater Intermediate
W3D4
Bench at 175lb, 3 min rest, 10, 10, 8
CGBP at 150lb, 2 min rest, 3x10
Incline at 135lb, 3.5 min rest, 10, 10, 9
Dips, 3 min rest, 15.5, 11.5, 9.5
Planks and sit ups
Week 3 done and in the books. Doing some more rest time manipulation to try and continue progressing the variations while not having to add weight. Feeling pretty good about where they’re at now that I’m failing reps. Gives me a clear picture of what to shoot for next week.
I’m planning to take them down to 2 mins rest, 3x10, and add 5 lbs and start over. Hoping to add 5 to flat and incline before the program is over. CGBP goes to 155 next week.
Next time I enter my lifting room I’ll be doing squats. Shit.
8 Likes
Insane work in here man - DW is no fucking joke and you’re owning it sideways. Hell yeah dude.
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Thank you dude, I’m doing my best!
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Following along for the deep water and the food pics. I need some inspiration to eat more. Great work.
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Thanks man, and welcome along for the ride
I’ll continue trying to post worthwhile food pics and days of eating. It’s getting pretty repetitive lately haha. Lots of eggs, beef cuts, ground beef/turkey and fatty condiments.
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Just reading that made me hungry. Quality
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You’re a crazy animal… Once in school I tried 315 x 10 x 10 but nope after 6 sets I was completely done. You’re a tough mofo
Yeah exactly you have to get your ass down, if you’re posterior chain dominant it’s a hassle, it’s taxing, but in any case you’ll move more weight (as long as you have good technique and screw it from the floor to over the knees)
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Ha thanks man. A couple 531 cycles ago I hit 300x16, so I knew I had at least that in the tank for the first set. Tried to spread the additional reps out a bit though. The last few sets were pretty brutal… Next week is 8 sets to 100…
I most definitely am and that’s what I’ve been noticing. It’s difficult for me to sink my hips enough to get good leg drive out of the bottom. I still feel it in my quads but not as much as I think I should. I have pretty long legs so that could be another factor, if I drop my hips far enough the bar destroys my knees on the way up.
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Good luck… You’ll do it you strong beast! 
Yeah me too, my legs are 59%+ of my height… A vid would be helpful but you should try to be around parallel even with long legs. Try to push out your knees as much as you can so that the bar doesn’t hit you or that you make it move around you (which is a movement which feels weird when you’ve done 10 000 squats or deadlifts a certain way, it’s neither of these)