Hey man, I ran beginners and intermediate twice and a modified version of my own creation once.
Only advice from me is to eat as much as you possibly can. I was fairly strict with the diet, maybe 85-90% adherence and I was having a hard time keeping up with recovery. I logged everything extensively in my log, including food if you care to go back and look through it.
Deepwater W1D1
Light DL 1x10 at 135, 2x10 at 185
Squat 5x10 at 205, 2x10 at 215, 3x10 at 225
BB Lunge 2x10 ea leg at 80, 1x10 at 90 ea leg
3x20 situp and superman’s, no rest
All reps done as full reset
Started squats at 205, 1.5-2 mins rest, which was too easy. Tried out 215, too easy. I think 225 with 4 full minutes rest will be enough to sufficiently die in a linear fashion. Might end up adding another 10lbs.
Jon Andersen is a real mother fucker for ending the first day laying down.
This is the first run through. Second one starts around post 1800 ish I believe.
Edit
Deepwater beginner W1D1
Squats
135x10
185x10
225x5
275 7x10, (8 RP 2), (5 RP 4 RP 1), ( 4 RP 3 RP 3)
Deadlift
3x10 at 135
Lunges 3x10 at BW each leg no rest
Supermans and sit ups 3x20 no rest
2.5 mins rest on sets 1-5. 3 mins sets 6 and 7, 4 mins for the remainder.
It feels like my face is on fire. My eyes are bloodshot. It looks like I just got out of the shower.
I walked through the living room to get water at set 6 and my wife was in there painting. She said “what the fuck is wron…
Edit 2
And another one
Being one day removed from the Deepwater Intermediate program, I figured doing a write up of my past 12 weeks of training would be warranted, solely due to trying to encourage more people to buckle in and give this program a run. It is intense both mentally and physically and I feel EXTREMELY accomplished for making it through.
I have been lifting for roughly 3 years, doing mostly 531 templates. My most recent lifts from the last 531 anchor were
Squat- 370x1/320x6/235x20
DL- 405x1/345x9/365x6 …
2 Likes