Boilerman Wants It All

Training Training Logs
1821

I want to log a starting point to this second run. I haven’t taken pics yet, but I may after work today.

Weight this AM- 198lbs
Weight last night- 203lbs

I don’t plan on weighing again until after beginners, or maybe even waiting until after intermediate is finished.

Feeling small/“skinny”, relatively speaking. Knee sleeves are looser than normal, belt is loose-ish at current setting. Looking the leanest I have in a long time.

Diet should remain pretty typical to what I was doing before, I just think I’ll add in more of what I was eating.

Breakfast stays the same. Eggs and bacon. I will likely add a few scoops of peanut butter and milk first thing upon waking.

Snack will be PB

Lunch will be ground beef, likely anywhere from 3/4 to 1lb. Going to try to keep this 93/7, grass fed. It definitely helps with not feeling like garbage after eating it. I’ll likely cover it in sour cream and hot sauce or cheese/blue cheese. More peanut butter

Snack, if $$ allows, whole avocado. Also depends on origin. Peruvian avocados are far inferior to Mexican, and Mexican have been difficult to come by lately. I bought 5 Peruvian ones on Tuesday and they’re still hard, but they turn ripe quick, and don’t last long after that. If I can’t manage avocados, I think I’ll go with unflavored Greek yogurt.

Preworkout (if lifting) will be micro PA and full serving plazma on DW days, half serving on non DW days. Drinking the plazma yesterday was horrible. Going to have to slam water after getting through the plazma.

Dinner will be meat and eggs, a ton of greens, and anything else I can find that fits in with the DW diet protocol. This will be my big meal. Time will be the limiting factor as to how much I can get in my gut.

Plan is in place, time to rewire the brain to become an eating and lifting machine again.

1822

I felt SO ready to hit the squats after 2 minutes… My body said “nope” haha

1823

Yeah man, that’s what I’m.hoping will happen after getting through this second run. Going onto an RPE based program from my buddy that he uses exclusively for strength. I’ll post it up here soon, if I can copy from the PDF he sent me so you.guys can get your eyes on it.

I think it looks like a great program, and I see myself PRing like crazy on it.

1824

It’s a weird form of discipline with the program in that regard. Sets 1-3 you always think “damnit: I picked too light of a weight”, then set 4 hits and you think “well, actually, maybe this will work”, sets 5 confirms it, then set 6 hits and you start to wonder if ACTUALLY you got a bit too ambitious, and then sets 7-8 remind you that you’re an idiot, with set 9 giving you a slight glimmer of hope. If you give in too much to that little voice in sets 1-3, you get screwed.

1 Like
1825

100% spot on man. I think the doubt started peeking in around set 6 yesterday, and it turned into full on panic by set 7.

I definitely think if I waited the full 4 minutes I wouldn’t have had to RP nearly as much… I don’t think I would’ve gotten all 10x10, but I definitely learned my limit yesterday and will be keeping with the rest times.

I know I’m pretty far removed from last run-through, but I’m sure I pushed myself harder yesterday than I ever have before haha. DW brings out something in me. I love the feeling of racking that 10th set.

1 Like
1826

Too true dude. I’m experiencing so much “let down” training away from DW. Jon has recommended just running the program back to back for prolonged periods, and I honestly might take that up after this diet break. Just something about being so dialed in.

1827

Day 1: Squat
Squat – Week 1 – 4x6 top set taken to RPE5
Week 2 – 4x6 top set taken to RPE6
Week 3 – 3x5 top set taken to RPE6
Week 4 – 3x5 top set taken to RPE7
Week 5 – 2x5 top set taken to RPE8
Week 6 – 3x3 top set taken to RPE7
Week 7 – 2x3 top set taken to RPE8‐9
Week 8 – Max Triple
Barbell Lunge – Week 1‐5 – 3x8 each leg
Week 6‐8 – 3x10‐12 each leg
Romanian Deadlift – Week 1‐8 – 3x10‐12
Pull Ups – 2 max sets

Day 2: Heavy Bench/Tris
Flat Bench – Week 1 – 4x8 top set taken to RPE6
Week 2 ‐ 4x8 top set taken to RPE7
Week 3 ‐ 3x8 top set taken to RPE8
Week 4 – 3x6 top set taken to RPE7
Week 5 – 3x5 top set taken to RPE8
Week 6 – 2x5 top set taken to RPE9
Week 7 – 3x3 top set taken to RPE8‐9
Week 8 – 2x3 top set taken to RPE9‐10
DB Skullcrushers – Week 1‐4 – 5x10‐12
Week 5‐8 – 5x8‐10
Flat DB Fly superset w/ Flat DB Press – Week 1‐8 – 2‐3 sets taken to failure

Day 3: Deadlift/Back
Front Squat – Week 1‐5 – 3x5 RPE5
Week 6‐10 – 3x3 RPE5
Deadlift – Week 1 – 3x6 top set taken to RPE5
Week 2 – 3x6 top set taken to RPE6
Week 3 – 3x5 top set taken to RPE6
Week 4 – 3x5 top set taken to RPE7
Week 5 – 2x5 top set taken to RPE8
Week 6 – 3x3 top set taken to RPE7
Week 7 – 2x3 top set taken to RPE8‐9
Week 8 – Max Triple
Bent Over Barbell Row ‐ Weeks 1‐4 – 3‐4x6‐8 (aim to increase weight week to week)
If you are making progress through week 4, you can continue with bent over rows. If you want to
switch it up then you can perform the following DB Incline Chest Supported Row.
DB Incline Chest Supported Row – Week 5‐6 – 4x15
Week 7‐8 – 4x10‐12
V Bar Row – Week 1‐8 – 3x15‐20

Day 4: Shoulders/Bis/Tris
Standing Overhead Log Press – Week 1‐5 ‐ 3x8‐12
Week 6‐8 – 3x6‐8
Incline DB Curl – Week 1‐8 ‐ 3x8‐12
DB Lateral Raise – Week 1‐8 ‐ 3‐4x12‐15
Banded or Cable Face Pulls – 3x12‐20 to failure
Weighted Dips – Week 1‐8 – 2 sets to failure

He understands the volume I’ll be doing these next few weeks, and he has said that adding in more assistance stuff would be ok.

1 Like
1828

I was actually wondering about that… If it’s cool with him, I very well may do that at some point. I definitely hear you about being dialed in… You HAVE to be or else you’re screwed haha.

I feel like doing back to back run through a would be easier for someone like me (less trained) just because someone like you (experienced) needs way more food to fuel and recover and is dealing with much heavier weight, not to mention all the stuff you added in. But, you’re crazy enough that I don’t doubt you’ll do it haha.

1 Like
1829

Deepwater W1D2

Pull up x 13, 9, 8, 9
BOR 4x10 at 135
Clean pull 3x10 at 135
Planks and sit ups

Clean pulls seemed to have helped leg DOMs a little bit. Still hate planks.

6 Likes
1830

Deepwater W1D3
First two sets 2 mins rest, 4 for the remainder
Axle push press
1x10 at 103
1x10 at 108
8x10 at 123

Axle curl
1x33
RG axle curl
2x20

Lateral raise
3x10 at 10lb plate

Situps and supermans

Had a very busy weekend. Went to a wedding on Saturday. The festivities started at 12pm, and I didn’t hit the pillow until 2am. Danced for about 2 hours straight. Sunday was spent visiting with out of town family. Lots of booze, but tried to keep the calories up. Had a Delmonico at the wedding. 5 scrambled eggs and 4 slices of bacon in the AM yesterday, 7 cheeseburgers, 3 buns and 2 Italian sausage patties yesterday afternoon, then homemade salmon cakes for dinner.

Push press felt good today, considering how underfed and sleep deprived I am. I was getting decent leg drive, but they were getting tough by the end. Got all the reps though. Going to hit bench tomorrow and DL on Friday.

Edit: for dinner… PXL_20210816_233842850

7 Likes
1831

Crap. Now I’m hungry again…

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1832

Great work!!!

I am seriously jealous…

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1833

Embrace it man! Hunger can be a good thing.

Thanks! And no need to be jealous whatsoever. If you have $9 and an hour and a half to kill, you can have chicken too hah.

3 Likes
1834

Deepwater W1D4

Bench
165x10
175x10
175x9.5

CGBP
145x10
135 2x10

Incline press
105 3x10

Dips x 12, 10, 9
Directly into pushups x 4, 13, 12

Planks and sit ups

Shoulders and triceps were gone going into this. Gotta re adjust to the workload. Other than that… I’m feeling unstoppable again.

Dinner

PXL_20210817_233421720
PXL_20210817_2334217201920×3413 640 KB

Haven’t started eating yet, but 1.25lb ribeye 2 hardboiled eggs, 4 shrimp, 3 pieces of bacon, salad and I’m going to have an avocado after I clear my plate

Edit: and pepper jack cheese as well, I guess.

Quick aside- sweating has been increasing exponentially. Bedroom is at 65 degrees all night, and I sweat. I have begun sweating all day at work as well, and I have been HUNGRY. I think my metabolism is humming right along again.

9 Likes
1835

I better hide my lunch from u bro.

2 Likes
1836

Everyone should haha. I know what I want by the end of the year and I’ll eat everything to get there.

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1837

And to add onto that post…

I used my old lifting belt yesterday, the single prong Amazon special. I was able to comfortably fit into the 4th belt loop, which is outstanding (and something I’ve never been able to do before). Still tightening up around the waist and I’m posing the “inflammation? Or am I seriously already adding muscle?” question… specifically in quads, hamstrings and shoulders.

Going to shoot for 10-20 mins of conditioning today or tomorrow after work. Maybe some viper presses and belt squats or sandbag over shoulder.

1838

Could be seeing some glycogen top off there. You’ve been running and gunning for a while, and even though your diet is primarily protein and fats, there’s a process of converting that to carbs in the body. Either way, big quick is never a bad thing, haha.

Still a huge fan of this log.

1 Like
1839

Hey boilerman. How long do you plan on running deep water? Do you have any goals in mind?

1840

Makes sense in theory ha, doesn’t matter to me either way though, I like it.

I seriously appreciate that man. Thank you.

Hey man, I’m going to run through beginners and intermediate, so 12 weeks. It may take me a little bit longer due to missing days here and there from work/family obligations, but I’m not going to stress about it. I’ll get through all the days at some point.

Goals-wise, it’s an always changing thing. Some days I’m extremely confident in my ability to progress, some days not so much. My main goals are squat and deadlift focused, but I’d like to get all my numbers up.

I’d like to hit a 5 plate DL before Jan 1, 405x5/315x20 squat and I think (pretty ambitious) I’d like to shoot for a 1 plate log clean and strict press… Repping a 2 plate bench would be a nice accomplishment as well. Just getting strong as hell, basically haha. Adding weight and reps to all work sets.

2 Likes