Flap doesn’t have a Bob to make post mortem posts for him like @Cyrrex
No wonder ppl accuse you of having a hamster brain 
A superior intellect such as my own pays no mind
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Words of WisdomPig(trademark?)
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I grew up in las vegas and he had some great commercials for local stuff
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I’m at work but didn’t want to forget to log, so will shorthand it because it’s the back day and it’s not that big of a deal to me
Deep Water Beginner: Week 4, Day 2
Pull-ups 4xfailure
Bb rows 4x10
Clean pulls 3x10
Ab circuit
Deep Water Beginner: Week 4, Day 3
Strict press
125 10x10
Lateral Raises
3x10 with 30s
Bicep curls
5x10 with 95 lbs, gettin cheaty
Was a bit beat up and mentally checked out yesterday and so I didn’t dive in, would have been disappointing and unproductive. Funnily enough, diving in would have reduced my 10 sets to 2-3, but I was unsure of the effort I’d put in so sticking to the script ensured that I got a significant, guaranteed amount of work done.
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Deep Water Beginner: Week 4, Day 4
Bench
210 3x10
Incline
175 3x10
CGBP
155 3x10
Dips and pushups 3xfailure
Ab circuit
Yesterday I did a run with the dog, and some mobility work.
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Today was a boxing conditioning work adapted from a GGG routine that he did with the media present.
It was fucking miserable.
10 min assault bike
1min 30sec sit-ups
1min 30sec hook sit-ups (like russian twists with hooks)
1 min oblique crunches left side
1 min oblique crunches right side
4 min straight punches with weights (body squared up, just for conditioning, not in a stance)
4 minute hooks with weights, same squared up stance
I adapted it a bit after this to get more punching practice in, he did fuckloads more shoulder stuff which is obviously important but I’m trying to get technique work in as well, plus I just did a shoulder day followed by a chest day.
4 min shadow boxing
4 min working the heavy bag, emphasis on lead hook
1 min neck extension holding 10 lb plate on back of head
1 min neck flexion holding 10 lb plate on forehead
1 min side neck bend holding 5 lb plate on side of head
1 min other side neck bend
Rope crunches, hanging leg raises, arm circles with weights.
DRENCHED in sweat.
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By the way, a couple things have changed for me.
I started school again. Basically, my job that took 10% from the workers for 3 months and promised to give it back, just gave us half of it back, citing the longevity of the business.
We have sole graphics and pre-press contracts with the largest alcohol and tobacco companies in the country, and a bunch more ENORMOUS contracts ranging from the biggest names in food to the treasury department. Long story short, business is booming, has been booming, and never wasn’t booming, but the very anticipation of it not being booming led to the corporation stripping our pay and benefits. They no longer even match our 401K’s or HSA’s. When you won’t match my retirement AT ALL, it sends me a clear message that you give no shits about my long-term prospects with the company. To cap it off, the trade won’t be around forever, as it’s getting more and more automated. I’d be one of the last to go, and maybe I could survive for some time, but I’m 35 years from retirement age and just can’t bank my family’s financial status on a dying trade dominated by a corporation that shits on its workers. I’m staying there for at least a few more years, but I tested into a nursing program near me for RN, which I already have a few credits for from when I went to college prior to the Marines, and then after 2 years I can go to VCU (very good university) for their RN to BSN program, and the eventual end goal is Nurse Practitioner (for those who don’t know, it’s sort of bridging the gap between doctors and nurses). Anyways, it’s a long way off, but it is what it is.
As such, with most of my free time about to go out the window as I dive back into math/science courses while working full time and taking care of 2 young boys, I’m going to be doing a lot more conditioning/boxing work in the mornings and switch to a 2-day-a-week 5/3/1 template. Funnily enough, was actually leaning heavily towards just doing Deep Water Intermediate but I think it’s a dumb idea with everything I’m putting on myself, and the boxing/conditioning would keep me in good shape as I increase my sedentary time in school and work, with the 2/week 5/3/1 being not super-taxing and still allowing me to improve on my strength.
@dagill2 might ask for some suggestions on a 2-a-week 5/3/1 template.
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Highly respect the effort you put into improving yourself as a person, doing as much as you can for your family, and always getting some type of training in. Best of luck on this new chapter.
Are you sticking with your current job or will you look for something else while in school?
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Good luck with the new endeavor! I’m leaning towards a career change, as well, but it’s a three year plan and only requires me to take two classes to get ready.
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Current job. I make ~$60K in Virginia, so it’s not like I’m doing bad or anything, just that I have personally seen people let go from this company with 30 years on the job, except they started when they were 20 and are still 15 years away from retirement and with how specific and niche my trade is, they can’t get work anywhere and are finding it hard to jump into a new job that would pay similar. Some will lose their houses. Company could give a shit - they were there the longest and thus made more money from sheer time on the job, so they got axed. I’ll stay and do the job for another 5+ years if need be, but I just don’t see 35 years as a viable long-term plan with this current scenario.
Hey dude, about how far from Lynchburg are you?
2 hours on the nose.
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That’s an awesome step man, proactive all the way.
For 531 templates, there are smarter people than me to ask (@simo74 @TX_iron, @garagerocker13, @antiquity), but as I see it, you essentially have two options:
-
stretch a 4 day a week program over 2 weeks and let yourself really hammer each lift each day
-
go for a “geniune” 2 day a week template, which is going to be 2 main lifts a day. Pick a “supplemental” rep scheme for each (FSL, BBB, BBS, etc., I would suggest something like FSL AMRAP would suit your training style well). Add in accessories, which will have to be extremely limited with the amount of work already being done, and you’re golden. For accessories, you could probably just superset a pulling movement between every push and add some core work if you weren’t doing enough of that already with your boxing sessions and be fine.
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I dont know about smarter. I did run 531 2 days a week for a good while though. I kept it really simple and did Squat and bench together in session 1, and Deads and OH together in session 2.
I alternated between BBB and FSL
For BBB I ran the standard 531 progression with the amrap set, and then BBB 5 x 10 with the same movement.
For assistance, I did Abs between all the BBB squat sets, Pull ups between all the BBB bench sets, Abs between the deadlift BBB sets and Pull ups between the BBB OH sets. I also added bent over rows and curls variation to both sessions.
Example Monday was
Squat 531- with amrap
Squat (BBB) 5 sets x 10 SS with Abs 5 sets
Bench 531with amrap
Bench (BBB) 5 sets x 10 SS with pull ups 5 sets
Bent over Rows 3 sets x 10
Hammer curls 3 sets x 10
Example Friday was
Deadlift 531 with amrap
Deadlift (BBB) 5 sets x 10 SS with Abs 5 sets
OH Press 531 with amrap
OH Press (BBB) 5 sets x 10 SS with pull ups 5 sets
Bent over Rows 3 sets x 10
Dumbell curls 3 sets x 10
For FSL I ran the standard 531 progression with the amrap set, and then FSL 5 x 5 with the same movement.
For assistance, I did Abs between all the FSL squat sets, Pull ups between all the FSL bench sets, Abs between the deadlift FSL sets and Pull ups between the BBB OH sets. I also added bent over rows and curls variation to both sessions.
I didn’t do any single leg work back then so the only change I would make to this now is to add in some Bulgarians or lunges.
These are’t sexy but if you work hard and keep the rests short they will do the job
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I was considering mentioning them too, but wasn’t sure where to put them without extending the workouts too much. Where would you work them in?
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First off, fuck yeah for you doing what’s best for yourself and standing up to a company that isn’t doing right by its employees. Not enough people have the balls to pull a career change like what you’re working on.
Secondly, simo’s suggestion looks pretty good. I really liked the 2-day template from Beyond 5/3/1 which has you doing one lift a day, but a whole lotta supplemental work:
Squat - 5/3/1 w/PR set
SSB/Front squat (whichever you prefer) - 5 x 10
SLDL/Good Morning - 5 x 10
Abs/arms as needed
Bench - 5/3/1 w/PR set - rows superset with every bench set
Barbell or DB press - 5 x 10
Rows/Chins - 5 x 10
Abs/arms as needed
Deadlift - 5/3/1 w/PR set
Same supplemental/assistance as squat
Press - 5/3/1 w/PR set - chins superset with every press set
Barbell or DB bench - 5 x 10
Chins/Rows - 5 x 10
Abs/arms as needed
If I had it to do over again, I would superset ab work with the main lower body sets of the day as well for time savings.
Limited Time from Forever is pretty good too, but son of a bitch can it be taxing. Squat/Bench and Deadlift/Press on same day, PR set and widowmaker for each, followed by 1 top set of Kroc rows. Then bodyweight circuits two days a week as well. I probably had my best physique ever on it but I felt like I was hit by a Mack truck more often than I liked.
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I would be nasty and add them to squat day, straight after bench. I would drop the rows and add them instead
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I am just glad he is going to stop doing DW, because my jealousy of him was becoming UGLY.