Buying popcorn and beer, can’t wait to watch this unfold.
3/29/19
Weight: 209.0
Deadlift
2 x 10 x 135
2 x 5 x 225
5 x 295
5 x 335
14 x 365
4 x 5 x 295
1 x 14 x 295
Superset
Lat pulldown
4 x 10 x 150
Barbell Row
1 x 5 x 225
3 x 10 x 135
Cable Row
4 x 15 x 130
Chee-Hoo! Felt great. After reading that Deep Water book, pretty fired up for the sets where I get to push, ha. So that’s good. Definitely feeling it and feeling accomplished. I can dig it.
3 Likes
Have been somewhat away the last couple of days, just caught up.
Looking forward for you to do the Deep Water thing.
Belt squats, Those I’m gonna try out on my BB mission.
1 Like
4/1/19
Weight: 210.6
Bench
10 x 135
5 x 135
5 x 185
5 x 205
4 x 5 x 230
1 x 7 x 230 (had the 8th, spotter touched it)
Low Incline DB Bench
3 x 12, 12, 9 x 75
2 x 12 x 60
Superset:
Dips
5 x 10-12 x +25 (3 sets) BW (2 sets)
NG Chins
5 x 3-5 x +25 (3 sets) BW (2 sets)
Superset:
Tricep Extensions
4 x 20 x Black
Band Row
4 x 12 x Purple
Rolling Triceps
3 x 15 x 35
Decent day, bench is just heavy right now, it may be that the top sets are just too much for my recovery, may back it off and see what happens. Had an 8th at 230, but spotter touched it and then took his hands away, no rep, wasn’t really upset, 7 was the minimum that I wanted, and for it being the 5th set, I’m okay with it.
Musings: While Deep Water looks and sounds like a ton of fun, I think it is going to have to sit on the shelf for a bit, I pride myself on being fairly self aware and objective, and right now I simply don’t have the necessary recovery to give that program a real go, and I’m not going to butcher it and do it a disservice by not running it exactly how it is intended. At the moment I’m getting about 4.5-5.5 hours of sleep depending on the girls, eating has been getting better as far as quality, going to sit down and prep some meat and veggies for the next few days, should help with recovery immensely. I do plan on drawing on the ‘Deep Water’ mentality and really trying to push myself on PR sets a bit more than I have, I typically go in with a minimum number, hit that number, call it a day and walk away, I think a little bit more of the ‘all in’ approach will serve me well, though.
4 Likes
I think it is very wise to hold off on this given your current time of life. You don’t want to miss the many special moments over the next few months because you are to run down or tired.
1 Like
Been forever since I was in here. Beast bench set right there. How are the rest of things going?
Yeah, could not agree more, tough enough as it is, ha!
@guineapig to be clear, those are lbs not kgs, thanks! They’re going, sleep no longer exists, neither does free time nor downtime, it is a wild new world haha
Thought dem was in grams
1 Like
Good God I wish…
4/2/19
Weight: 208.6
Squats
2 x 5 x 135
5 x 225
3 x 275
2 x 315
6 x 335
5 x 5 x 260
Camber GM
1 x 15 x 80
1 x 10 x 170
2 x 10 x 190
1 x 10 x 170
Belt Squat
4 x 12 x 100
Edit: Knew I did something else in here…
Deficit Trap Bar Deads
4 x 5 x 230
This workout was just…rough. Not sure where my mind was, but it wasn’t here, ha. For some reason I squatted barefooted rather than in my normal ‘squat’ shoes, wore my belt differently, just…weird. The 6 at 335 was very disappointing, but I just didn’t have it today, went into the hole on the 4th rep and got bit by my belt real hard, drilled the 5th rep, and then the 6th I really, really wanted to just let it hit the safety bars and be done, but I fought it back and finished it. As terrible as the top set felt was as good as the 5 x 5 felt, 260 felt great on my back and moved smoothly throughout all 5 sets. Love the poor man’s belt squat set up I’ve got, only thing is I’m going to have to figure out how to load more than 100lbs (or simply do a shit load more reps, eh?) thinking possibly an old barbell sleeve with a chain/rope/rod ran through it to hook to, so an actual sleeve can be loaded with plates, we’ll see what I can jimmy up.
Weight: Good, don’t feel the difference, but it’s there, prepped a bunch of meals yesterday (white rice and elk) so I’m set up pretty well for this week, should be able to stay the course for awhile, got the nutrition motivation/discipline back (for awhile, ha!).
2 Likes
4/3/19
Weight: 209.6
General Cardio
Treadmill
35 minutes x 2.3 mph x 10% Incline
30-40 minutes of light stretching, rolling, and ‘body tempering’ experiment/attempt with kettle bells.
Feel like hot, exhausted garbage haha so just an active recovery day today. OHP tomorrow should be a good one, I think.
3 Likes
4/4/19
Weight: 207.6
OHP
BB OHP
5 x 115
5 x 135
9 x 155
4 x 5 x 115
1 x 20 x 115
High Pull (KB/Rope Combo)
5 x 15 x 50
Lateral Raise
1 x 15 x 25
3 x 15/15 x 30/20 (drop set)
Rear Delt Raise
3 x 15-20 x 10 +orange band
DB High Pull
3 x 10 x 45 + Orange Band
Standing DB OHP
5 x 60
5 x 65
5 x 70
5 x 75
15 x 50
Various Triceps
6-8 sets x 12-15 reps x DBs and Cables and Weights and Stuff
A pretty decent day, I won’t say ‘good’ because for some reason (undoubtedly mental) I’m struggling to break into the double digits, keep getting mentally stuck on 8-9 reps for my PR sets. Shoulders and elbows feel good and healthy, though, so that’s a win.
Weight is steadily coming down, jesus it’s amazing what happens when you don’t eat like an asshole and self sabotage every. single. day. I can feel it, and I can tell that the 6-8lbs have come off in the last few weeks.
Note: Getting my jimmy rigged belt squat set up, pretty excited about it! I have the plate sleeve from an old barbell, ran a chain through it, now just need a heavy duty washer or ‘stop’ to hook the chain into so it the sleeve stays on the chain, hook the top to the dip/chin belt, and voila! a homemade belt squat!
4 Likes
I didn’t want to be the guy to rain on your parade, but I think this is a wise decision to hold off on it for now.
The book is well written and really fired me up too!
2 Likes
Ha! While I appreciate the restraint, I definitely would’ve appreciated it if I had attempted to go ahead with it, a gentle, “Hey man, have you thought about your (absolute shit) recovery at the moment? Didn’t your wife just birth two sleep stealing gremlins?” haha
2 Likes
4/5/19
Weight: 210.0
Deads
8 x 135
5 x 225
5 x 295
5 x 335
12 x 365
Deficit Deads (~1.5")
5 x 5 x 295
Banded Back Pull/Row
5 x 20 x Purple - Purple + Black
NG T-Bar Row
4 x 12 x 90 (plate weight)
Lat Pull Down
4 x 15-20 x Purple + Black
Superset:
Band Row (w/ fat grips)
3 x 10 x Green
Band Shrug
3 x 10 x Purple/Green
A better day than expected, 365 moved pretty well, even though I was a bit unsure about it when I latched onto it…295 from a deficit felt like nothing, I think I may be strong off the floor and weak towards the top (I’ve never really been strong enough to tell haha) going to attempt to incorporate some bands into my 5 x 5 sets on the DL from here on out. Technique feels like it’s coming back quickly and everything feels pretty dang good honestly.
Weight: Look the same, rehydrated and got the 2lbs back, this weekend should be on track for me, I’ve got a couple meals for the track meet tomorrow, so it shouldn’t be an issue. Feels good to be turning down shitty food again, good choices foster good choices.
5 Likes
Strong deads indeed man. Quality
You’ve got the bands so those should help the lockout.
1 Like
4/8/19
Weight: 210.6
Bench Press
2 x 10 x 45
10 x 135
5 x 185
5 x 190
5 x 215
2 x 5 x 245
2 x 3 x 245
CGBP
3 x 10, 10, 6 x 155
Low Incline DB
4 x 18, 15, 12, 12 x 55
Lying DB Extensions
4 x 15-20 x 35
Giant Set:
Banded Tricep Extension
4 x 20 x Black
Lateral Raise
4 x 10 x 20
Rear Delt Raise
4 x 10 x 20
Meh, my bench is just absolute shite at the moment, pretty unimpressed and unimpressive. Not sure what I need to do, but definitely need to evaluate and re-evaluate.
Weight: Decent, feel good. Prepped meals for the week again, so we’re holding strong there.
Edit: Did a short pump workout Sunday evening, go the blood flowing, got a sweat going, even did some abs. Summer here I come.
1 Like
I would take a 245x 5 bench but I can’t have it yet.
2 Likes
Yeah, I dunno what it is right now, the 255 from a couple weeks ago moved as well or better than this week.
4/9/19
Weight: 209.2
ME Squat
SSB Squat
5 x 135
3 x 205
3 x 245
1 x 275
1 x 315
0 x 365
5 x 5 x 245
SSB Good Morningt
3 x 5 x 225
2 x 8 x 135
Deficit Trap Bar (~2-3 inches)
5 x 140
5 x 190
2 x 5 x 240
10 x 240
Edit:
Poor Man’s Reverse Hypers
2 x 12 x BW
2 x 12 x Blue Band
Seated Leg Curl
3 x 12 x 80, 100, 120
1 x 15 x 80
Belt Squat
2 x 12 x 125
2 x 12 x 75
Elbow and wrist have been acting up a bit, and my standard squat has felt like trash the last few weeks, so I figured this was as good of a time as any to switch it up, boy was that a disappointment, ha! Everything was honestly butter, threw the 365 on, didn’t even feel heavy, just got down into the hole and folded over, it’s there, but I was pissed, unloaded it and did my volume. Going to push my SSB squat up over the next cycle before coming back to straight bar stuff, hell I might even just rotate through going SSB, Camber, Front, then straight. Hell, I don’t know, all I do know, is that I’m pissed at my standard squat, so it can go sit in the fkn corner for a bit and think about what it’s done, haha.
Weight: Expected to be under 210, was under 210. Wife is bouncing back from pregnancy and wants to start eating healthier, which is awesome, she’s been showing initiative to work out in our home gym set up and is making healthier food choices, I couldn’t be more stoked for her, trying not to overwhelm her with my excitement at her taking more interest in something I thoroughly enjoy doing haha
Notes: I may start doing ME work just for my squat days (work up to the daily max, then 5 x 5 x ~60%), I’ve got the three different bars (SSB, Cambered, Straight) so I can do 4 variations of the squat, I’m thinking that the ME ‘lite’ may be what is needed to spark my enjoyment of squatting again. It seems like a decent idea, to me, but then again, I’m fairly dumb.
4 Likes