Wow, man. You are strong. Is DW-A structured to include the double widowmaker sets? Or how is it prescribed?
You’re killing it. And whether the scale weight changes or not (it will) lifting like that in a deficit is absolutely forcing your body to adapt. Deep water indeed.
Thanks man, definitely not feeling as strong as I was a few weeks ago. Still a lot I want to accomplish before I would consider myself strong, though.
There are deepwater days and non deepwater days on the advanced program. Non deep water is just sets of 10 reps for x number of sets on a few movements and deepwater days are working up to a top set of 5, then two amrap back off sets at a set percentage. Jon says to go to failure in the book, which I haven’t done yet. I think it’s the reason why I’m a bit underwhelmed with my mental fortitude right now.
I am pretty sure I got the book from his Instagram page (I don’t have an account but was able to find it and download it there) for free if you want to check it out. It’s a decent read and it’ll shine a light on how far he wants you to push these amrap sets
Edit: sorry if I’m being somewhat vague. Don’t want to just give the program away, even though I got it for free. I know he has it for sale too and it’s only like ten bucks.
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I found it for free on his website.
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Weighed in at 203.5lb this AM. Might start having a small amount of preworkout carbs before the Deepwater days coming up.
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Deepwater Advanced
W2D2
BB row 5x10 at 165lb, 3 min rest
BB curl 5x10 at 80lb, 2.5 min rest
Pullups 10, 8, 8
Planks and sit ups
Had some issues with my left shoulder during pullups and not in a soreness type of way. It felt wrong so I capped sets when it started to hurt. Tried a few different grips but nothing seemed to feel any different.
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That Covid shot is a gains delayer and a half @boilerman mate.
Fair play for repping through it man. It put me on my arse
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This feeling is the key to getting better. It sucks but the key to success is never truly being satisfied.
FYI - I think you are doing great. But don’t let that stop you from trying to improve.
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Thanks @carlbm @ChongLordUno
Yeah just going to keep hammering away at it. Been feeling pretty untouchable lately so it was just a matter of time before reality struck. All good though I’ll find a way to make it work.
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Quick food update/picture. Still enjoying eating in the Deepwater style. A few things I grabbed this morning
Last night I made a 2lb cilantro lime marinated flank steak
One of these day when I have some extra time I want to do a huge pile of meat in my smoker and grill. Baby back ribs, drumsticks and wingettes, maybe a brisket? Once the weather gets a little better I’m going to start grilling/smoking more. I like cooking more on the grill than the oven/stove.
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Deepwater Advanced
W2D3
Flat bench, 4 min rest at 180lb, x10 x8 x6
CGBP, 2 min rest at 155lb, x10 x10 x6
Incline press, 2 min rest at 135lb, x8 x8 x6
Dips, x17 x12 x10
Planks and sit ups
Going to eat and add notes in a little bit
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Ok, here we go. Might be a long one.
My shoulders, elbows and wrists are killing me. This seems to happen when intensity gets jacked up, as I’ve seen it before on 531 Leviathan and other previous 531 cycles when my TM gets too high. I am certain that being in a deficit isn’t helping matters either.
After the second set of bench I went through a little run down of the past two weeks in my head and asked myself some questions…
How is DW advanced going, in your eyes? Not good.
Are you making progress? No, I feel as though I am regressing.
Do you feel ok? No, I feel like garbage.
Are you losing weight? Yes, I’m losing weight, maybe too much too quickly.
Is that the end goal? No, strength and size are the end goal.
So this isn’t getting you closer to your goals? No.
Why are you doing it then?
That was my thought process today, and the result of my thoughts ended in a question. Why are you in a deficit? To be leaner I guess, but to show off what… abs? I’m not muscular enough to be impressive and not strong enough to be satisfied with my progress so far.
So why am I working this hard to get further away from my goals? I shouldn’t be. I should be working my ass off to get stronger and bigger and I should be eating to reflect that. I was able to lean up and get bigger and stronger for 12 weeks without worrying about food, which is what I plan to do again.
This may have been two weeks of wasted training but it made me come to a realization. If you want something, you aim right fucking at it and do NOT stray from that path. I know what I want and I’m going to achieve the goals I have been working towards.
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Nice revelation. I was honestly curious as to why you were in a deficit but figured I maybe missed something.
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Honestly Deep Water on a body deficit might be the hardest thing one can do considering the insane volume of the program, and volume is the number 1 enemy in terms of fatigue and cortisol.
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It’s not wasted if you learned something from it. If there’s anything Deep Water calls for, it’s buttloads of food. I never did the advanced, but I looked at it, and it’s no different in terms of energy requirements.
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Body fat seemed a bit out of control before starting Deepwater. I think I went a little overboard on pervertor for the work I was doing. I initially came into deepwater expecting a recomp, which I got, but wanted to see how far I could push it. I’m all for testing my limits but I’ll admit defeat when it’s a lost cause.
And now I have the experience to confirm this haha.
Very true. I unfortunately made a goal for myself that was ambitious, but just not something that I can do at this point. Just going to pick up where I left off, a little bit leaner, and go right back at it.
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Deepwater Advanced
W2D4
Push press
65x5
85x5
115x5
135x5
155x5 (PR)
105x19?
55xthirty something
Planks and sit ups
Didn’t count the last set of presses, started them out strict and switched to push after I felt like I was getting fatigued. It is crazy how hard that last press rep was with 55lb. I just could not lock it out for the life of me.
Happy with a push press PR but I don’t have much to compare it against because I haven’t tried above 135lbs before. Overall happy with this session and my willingness to grind through it.
Had some carbs mixed into my preworkout drink, about half a scoops worth so maybe 25-30g? I have been eating like crazy today too. Trying to play a little bit of catch up.
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Food today…
AM
Milk and protein
Breakfast
4 eggs 6 slices bacon
Pre lunch
3 scoops peanut butter
Lunch
10 oz 93/7 ground, 2 scoops sour cream, shredded cheese and hot sauce
Preworkout
2 scoops peanut butter, preworkout drink w carbs
Post workout
Milk and protein
Dinner
1 lb 93/7 ground, shredded cheese, 1/2 advocado, 2 scoops sour cream and hot sauce
Large salad with blue cheese dressing
3 scoops peanut butter
Milk and.protein
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read that and now really want a bacon sarni
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Awesome and brutal session.
That Christmas light would have driven me INSANE every time the plate bumped it.
I need to drill the push press, I don’t have the technique grooved but I imagine it will help “pull up” my strict press. How do you feel the two press types carryover to each other?
Keeps me on my toes. The more uncomfortable, the better haha. Just kidding. I’ve been meaning to take them down since we’re not really having parties anymore, but I like them when the weather gets nice and I can hang in the garage and have some beers, listen to music and just chill with the Christmas lights.
It seems to have helped my strict press a bit. It’s kind of.tough to tell because Jon manipulates the weight/rest times so often that there aren’t two days that look the same on the Deepwater/press/push press days.
However, judging by my starting weight on DW beginners at 90lbs, and my most recent strict press day last week for 5x10 at 110lb… I’d say I have definitely gotten stronger in the press. Whether that is actual strength, form/bracing improvements or just sheer willingness, I’m not sure haha.
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