I’m just trying to get better than what I stalled at while on god is a beast and coffinworm. I have a much more positive outlook since Pwn gave me a lifting school lesson.
I am running the intermediate and then soon I will run the advanced. Maybe after that, a peaking program or I’ll just run advanced again and again until I can squat 405x20.
Rather than run advanced twice in a row, I’d run the whole program itself again. Advanced is good for getting out those crazy rep PRs, but there’s not much “building” happening with it. Beginner and Intermediate are what are forging you.
Definitely what pwn said man. Beginner and intermediate are the two that make the difference.
I’m happy I ran most of advanced, and I’m also happy I did a more intense program after DW last time. It allowed me to prove to myself that deepwater works… I was initially skeptical, due to the weight loss and how heavy everything felt initially… but after feeling out the weights and readjusting, it all made sense.
I don’t necessarily regret running advanced and nutty’s, but I see now that it didn’t allow me to progress very much beyond where DW B and I left me. Think about how much further along I’d be if I just ran beginner and intermediate back to back to back instead of “wasting” a few months hitting low rep PRs.
Now I’m thinking about not running my buddies strength program haha. I wonder what one year of deepwater would do to a person.
Yup. Not to be Billy Badass here, but I’ve been lifting for 21 years, and if you read my log, it STILL took me a week of “feeling out” before I could find the gear necessary to start grinding out single set work again. It’s going to take someone with less experience even more time to do it. But all that means is a little patience is necessary to “realize” the growth from DW in other programs. I ended up setting my greatest press PR afterwards.
Advanced is a great “break” from the insanity of beginner and intermediate. Also a chance to ease off the diet a bit. I think you running it for 4 weeks on accident might actually work well as a “by design” approach. Could run Beginner and Intermediate for 12 weeks, “deload” for 4 weeks on advanced and come back to it.
That seems like an awesome way of structuring a long period of training… I think the main difficulty would be staying mentally focused and aggressive towards the 6 months of deepwater if running beginners and intermediate back to back…
However…
This sounds like a crazy idea, and actually at this point it seems interesting enough for me to consider it. I don’t think DWA is the intensification block I’d want to run, but honestly at this point this is all just spitballing anyway.
25 week build
DWB
DWI
1 week weight testing for next cycle?
DWB
DWI
8 week intensification (maybe my buddy’s program?)
I don’t want to talk myself into a corner and commit to this yet. I really would like to see how I’m feeling towards the end of this first intermediate run before saying I’m ready to hit beginners again haha.
Conditioning
Belt squats SS power cleans no rest
BS at 120x50
PC at 95lb x 10
BS at 85x50
PC at 95x10
BS at 60x50
PC at 95x10
BS at 35x50
PC at 95x10
Dripping sweat. Didn’t take long at all.
Big boiler motivation
I am goal shamed lol.
Nah man, don’t be. They’re just goals. I may hit them, I may not. They are overambitious and honestly kind of out if reach… but I’ll be damned if I don’t go balls to the wall these next few months. Only way to go is up.
What have you got to add to your Deadlift to get 5 plates?
Best deadlift to this point was 435, so 60lbs
Deepwater W2D1
Deadlift
10x10 at 305, 4 mins rest on all sets
Set 9 rep 10 was hitched
Set 10 rep 9 and 10 done dead stop, also hitched
Squat 3x10 at 135
SS with
Sit ups 3x20
1 min rest between sets
BW lunges 3x10 each leg, 1 min rest between sets
What. The. Fuck. Brain is on the verge of blowing out through my ears and eyeballs. Dinner time.
Ribeye with a side of rib eye (the stuff my wife didn’t want from the second one I cooked)
Side salad with 4 pieces of bacon and ghost pepper cheddar
Not pictured is more cheese and peanut butter.
Deepwater W2D2
Pull up x 14, 9, 9, 10
Row at 145 3x10
Clean pull at 135 3x10
Planks and sit ups
Lots of DOMs from yesterday. Eating and chilling tonight, work tomorrow until noonish then hitting press. Planning on lots of food this weekend. Might throw some stuff on the grill tomorrow or Sunday, I’ll be sure to throw up some pics.
Nice pull-ups, dude!
Thanks man! Losing some weight had helped them a bit.
Also, I’ve devised a little hack. I’ll bang out 8-9 TnG, do a dead hang for 10-15 seconds, then get a couple more, dead hang, and just keep doing that until I can’t anymore. Kind of like rest pausing.
This is a great idea! I’m stealing this and will try it out too. 
I’m sure I stole it from someone or somewhere, but yeah it’s a great little trick to getting some extra reps per set. Have at it man!
Deepwater W2D3
Axle clean and press away at 103lb
8x10, 9+1 push, 6+4push
Lateral raise at 10lb ea
1x15, 2x10
Axle curl
1x50
Planks and sit ups
So close to 100, just don’t quite have the stamina. Started getting lightheaded after the clean around set 7. Presses felt very strong initially, though. I think 103 is a perfect weight to start with.
In more general news, vascularity is coming along nicely in my arms, and I think I see some stuff about to pop in my thighs, which will be a first. Still pretty far from being considered lean, but headed in the right direction.
Deepwater W2D4
Flat bench at 175, 4 mins rest
3x10
CGBP at 140, 2.5 mins rest
3x10
Incline press at 110, 2.5 mins rest
3x10
Dips x 16, 12, 10
Directly into
Pushups x 8, 16.5, 13.5
Planks and sit ups
Another good press day. Benching felt strong, not a whole lot of grind on any of the reps. Rest down to 3 mins on flat, adding weight to CGBP and inclines next week.
Might hit a quick viper press conditioning workout later this afternoon or possibly tomorrow after work depending on how the remainder of the day goes.
