Hell yeah dude! I hope you enjoy it. They’re an awesome company.
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Deepwater W6D2
Pull up x 16, 13, 14, 8 (paused dead hang)
BB shrug 4x10
225x10
235x10
275x10
240x10
Clean pull at 135lb, 3x10
Planks and sit ups
Weighed 205lb after coming home from work, so I’m up a few lbs from the start of the program. I’m totally fine with that, as I seem to lose fat very easily once I actually think about what I’m shoving down my gullet.
My back, from top to bottom, felt exhausted from DLs yesterday and work today. Pull ups felt good, as did shrugs. I’m kind of excited to start power cleaning again (famous last words). I find them easy to “let go” on and just give them all I’ve got.
Took a pic of my back today to see what it’s looking like.
Decent enough. In my eyes, I still look like a twerp even though I could eat my former self alive.
I’m going out of town tomorrow after work so press days will be pushed back to Sunday and Monday.
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Dinner is a ribeye, guacamole, broccoli and asparagus, 5 eggs with ghost pepper cheddar and Sriracha
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I don’t eat enough.
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The best part about diet is that you can change it immediately dude
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Trying!
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Deepwater W6D3
Strict Press at 103lb, 10x10, 2 min rest
Axle curls
1x100
Sit ups and supermans
Press moved well. A bit under recovered from the weekend, but again had zero doubts of getting all 100.
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Lots of pressing! What were your starting weights for 10x10 back when you first ventured into Deep Water?
Just took a look back, I started with a 90lb strict press for the 10x10 and ended up not being able to hit all 100 reps after rest started being restricted… and also 10lb heavier than I am right now
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What a difference! No wonder you’re doing it again
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Boiler strength
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Yeah, it really was the most successful 4 month training block I’ve done so far.
I’m on the fence about just running it again after intermediate and a short strength block but it’s been tough to keep the mental aspect of it up. I’ve been having some pretty intense anxiety before the lower body days, which is never fun.
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It’s definitely taxing on the pyschology. You might consider the 6 month block I built: BBB Beefcake, deload, Building the Monolith, deload, Deep Water Beginner, Deep Water intermediate. That time with 5/3/1 is still challenging but not psychologically tormenting, and sets you up well for Deep Water.
My current strategy is something like, BBB Beefcake, Deload, Building the Monolith, Deload, 5/3/1 with Widowmakers, Deload, Deep Water Beginner, Deep Water Intermediate, 5/3/1 with Widowmakers. Doing diet breaks on the widowmaker cycles.
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I definitely like that idea. BtM has been on my radar for a long time now, and it is very obvious how well that block worked for you haha.
I haven’t checked out beefcake yet but if I have time today I’ll look it up and plug some numbers in to see how it would play out currently.
That would actually slot in pretty well with my plan leading up to the end of the year…
DWB (one bench day, one conditioning day left)
DWI (run to completion)
8 week strength/peaking (break some PRs, there are some max triples programmed in at the end of the block)
If I want, take a week or two to shoot for a 5 plate DL
Using numbers from the strength block, set TMs for upcoming 531 cycles
6 months of pwns
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Beefcake is like a mini DWB. It’s a great prep program in that regard, and the 5s pro allows you to still handle heavier loads. Like most things Jim puts together, it’s solid, logical, and unsexy, haha.
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Deepwater W6D4
Bench, 3x10 at 180lb, 3 min rest
CGBP, 3x10 at 150lb, 3 min rest
Incline press at 130lb, 3 min rest
2x10
1x9
Dip x 15, 12, 9
Pushups x 8, 14, 11
Planks and sit ups
Last lifting day of beginners. Hitting a conditioning workout tomorrow after work (haven’t done sandbags in a while…), then onto intermediate.
Flat goes to 185lb, CGBP goes to 155, incline stays at 130 next week.
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Not sure how many eggs, I was out running errands and wifey asked how many I wanted… I said “a lot”, and she cooked me a lot. She’s the best.
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I’m surprised you haven’t eaten any boiled eggs with your meals.
(Yes ik I am very corny)
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@tlgains this was from August, I love hardboiled eggs and deviled eggs. My favorite is hardboiled eggs with horseradish on them.
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When people want an explanation of what love looks like, this is it.
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