No it’s week 3 so adding weight next week. I think I’ll get all my reps for the next two weeks with adding weight and that would put me at 275 5x5 for week 6. Maybe I’ll get it maybe I won’t. But I’m sure I can get 245 and probably get 260 next week.
Hell yeah dude! If it scares you enough to get you to eat enough, it’s the right call
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Finally got all caught up on your log! Killing it dude!
Damn!!!
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Ok that’s what I was thinking too, just wanted to bounce it off ya.
Yeah thanks my bro, these programs are hard but I’m loving it. I go in a lot just hoping I can survive this workout/ this week. If I can get through week 3 I’m good till week 6 lol.
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Had a crazy busy weekend, friends got married so been hectic. Got all my workouts in and stayed on track with hitting my beef and eggs intake with some extra calories in there as well!!
4 Likes
9-9
Main
Squat
Barx10
135x5
185x5
225x5
250x5
285x5
315x5
185x20
Press
120-10x5
Assistance
Chins
50-5x5
Facepull
Pin 4 4x25
Shrugs
Db 45 4x25
4 Likes
9-12
This workout was tough as shit coming off less sleep and wedding stuff all weekend. Was super fatigued going in and just banged it out. Was supposed to use 310 for squats but used 315 because I’m not a big giant pussy.
Main
Squat
Barx5
135x5
185x5
225x5
240x5
275x5
315-5x5
OHP
Barx10
65x5
95x5
115x5
130x5
150x5
115x11
Assistance
Chins-10x10 first 7 sets unbroken
Dips-4x15(60) 9x10 (90) -150 total
Facepulls
Seated-5x20
4 Likes
9-14
Main
Deadlift
135x5
225x5
275x5
315x5
350x5
390-3x5
Bench
Barx10
135x5
185x5
205x5
230x5
260x5,4,5,5,5,1
SS DB row
65-11,10
60-11,11,10
DB curl
25x20,20
20x20,20,20
Happy with the benching today, missed one rep because I set up a little too narrow kinda like a close grip. I got 4 and racked it. The rest were a fight but clean and I never use a spotter so I really have to get them…or else!!
4 Likes
9-16
Mobility
Jumps
Main
Squat
Barx8
135x5
185x5
225x5
245x5
275x5
315x5
175x20
Chins
55-5x5 alternate sets between wide grip pull-ups and chin-ups
OHP
Barx10
65x5
95-12x5
SS w/
Face pull
5x20
And
Shrugs
50’s 5x20
Long day of moving heavy shit at work, highlight was moving a 600 lb electrical cabinet we removed by basically doing refrigerator/tire flips because it was too awkward to get on the hand truck and move through loose gravel. Plus removing and loading 28 batteries from different shelf heights that weigh 130 lbs each.
Crushed this workout!! This week was a great success! Next week will be cruise control and a nice little light week before a real challenging week 6. I may be going out of town for work so will have to stay flexible and seize my opportunities to lift as they come.
4 Likes
Crazy schedule has me moving this weeks days to Tuesday/Thursday instead of Monday/Wednesday ….Friday is ytbd
9-20
Jumps
Main
Squat
Barx10
135x5
185x5
225x5
255x5
295-5x5
OHP
110x5
125x5
140x5
110x15
Assistance
Chins alternate between wide grip overhand and chin-ups 10x10
Dips 5x15 (75) 10x10 (100) 175 total
Facepulls
5 x20
3 Likes
Diet is not perfect like it had been but I’m still doing decent getting close to 1.5 lbs of beef daily plus 12 eggs daily.
9-22
Jumps
Main
Deadlift
Barx5
135x5
225x5
285x5
325x5
365-3x5
Bench
Barx5
135x5
185x5
215x5
245-5x5
Assistance
DB rows
35x10
50x10
65-12,11,10,9,11
Curls
DB 25-5x10
25-2x25 different grips and styles
4 Likes
9-23
Got her done so now I’m back on schedule might even try and get mondays workout done on Sunday because I’m out of town for work and I’m off that day.
Jumpsx10
Main
Squat
Barx10
135x5
185x5
225x5
260x5
295x5
225x20
OHP
Barx5
65x5
95x5
110-15x5
Assistance
Chins
60-5x5
These were hard
Facepulls
5x20
Shrugs
55-5x20
2 Likes
Wanted to get to gym yesterday to be a day early but it was closed and the only anytime was around 45 mins away so I decided against it. My schedule allowed me time to get in Day 1 of week 6 while waiting for access to a job site. Really tough but killed it!!
8-26
Jumpsx10
Main
Squat
Barx10
135x5
185x5
225x5
260x5
295x5
330-5x5
OHP
Barx5
65x5
95x5
125x5
140x5
155x5
125x11
Assistance
Chinsx100
Dipsx200
Facepullsx100
My first set of 330 squats I was asking myself why am I doing this, am I hurting my hip am I going to injure myself. Was feeling 5x5 was going to be very hard. Set 2 was fine, set 3 felt great, then 4 and 5 were hard but mentally I was close to being done so just stepped up knocked them out. I was timing my rest on these between 3-3:30 mins between sets. On the way up to top weight I did sets of 10 chins and 15 dips, then just squats on the 5x5. Was surprised 155 OHP went so well. Solid workout even though it was pretty tough. Happy I hit 200 dips as well that was my goal to build up from 100 to 200 over the 6 weeks and I accomplished that!!
5 Likes
Ok I need some input here. My right hip has been hating these heavy squats and needs a break. Just slightly tweaked my left knee, front like above knee cap hurts to squat. Generally beat up. That said it’s Not going to interrupt finishing BTM, which I am on the final week of.
So, do you suggest rolling right into deep water, or taking a week off completely and do like mobility, conditioning stuff, or something else entirely? Also is it good to do a diet break or keep rolling there as well? Please advise! Both of your inputs are very valuable to me!!
Hey dude, so I personally don’t think I have ever been hurting to a point where I would stop lifting all together, so take my advice with a grain of salt.
I find that when calories are lower than “optimal” and intensity is high, I get a ton of nagging pains that show themselves as tendonitis-like. What helps me 99% of the time is upping food intake pretty substantially and lower intensity a bit. Usually I’ll feel ok-ish the week after the adjustment, and after two weeks I’m back to feeling great. Usually after a few weeks my perceived body image is as good/better than when I was undereating. It seems like my body needs a few weeks to “catch up” with all the BS I had been putting it through
I’ve just completed my first successful diet break, so again, I can’t really give true guidance haha!! I’ve noticed it’s taken me a month with adding a substantial amount of food back in and my weight is finally coming back up, but I’ve been getting some aches and pains these past two weeks. I would say that if you’re feeling good to just ride the wave, but it sounds like you need to recover a bit before you do some damage!
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I was thinking the lighter weights in deep water will give my joints a little break from the heavy loading even though the volume is high. Food intake is pretty good and I’m on the road for work so I’m eating a little dirty at times not terrible though.
I always took the deload week between BtM and Deep Water, and as of recently now employ a diet break of 7 weeks between the programs. I like that last approach more, because during the diet break I drop volume and up intensity, so I have a chance to play with heavier weights again, which then primes me for Deep Water. Should also save the connective tissues some.
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So you don’t do the big eating on DW beginner but you do going into intermediate?
Negative. The diet break corresponds with a break between BtM and Deep Water. After it’s over, Deep Water is on, to include the diet.
1 Like