Training update: once again I thought I escaped soreness but suddenly my deep spinal erectors and deep core muscles are sore. Not a huge deal but no hamstring or hip soreness
Meant to comment on this, but it’s funny how the deadlift day hits differently than expected. For me, it was always my traps that came out sore, but not just the upper traps: it was like the “Kelso’s Shrug Book” diagram of traps.
But my commentary was always “Squat day kills the body, deadlift day kills the soul”. I walked like a toy solider after squat day, whereas I never had that kind of soreness after deadlift day. Instead, I just felt like I had the flu. Walked around with just a general malaise, like I had been hit by a truck. I couldn’t point to one particular muscle that was achy: it was just my spirit that was broken.
That’s a good way to put it. For me it felt like those few days after a stomach bug where your insides just ache
DW W2D4
Time: 59 min
Strict press: 95x10x10 (4min rest)
Cable lateral raise: 17.5x3x10
Strict curl (yes an actual strict curl): 45x5x10
3x20 situps/RH
Notes:
Wasted sometime today and got out of the house. I went to a few liquor stores/grocery stores I’ve been wanting to go to just to look. I wound up finding my favorite stout I’ve ever had so that’s really exciting
@T3hPwnisher Anything with talking deathclaws gets bumped up a few notches for me haha
DW W3D1
Time: 80 mimures: (about 15 was the hip warmup)
Deadlift: 235x3x10
Shit ton of hip warmup. Left hip was not rotating today. Probably because I was extremely yesterday
Squat (3 min rest): 175x10x10
BB BSS: 75x10
KB BSS: 45x2x10
3 rounds of 20 superman’s/situps
Notes:
Yeah @T3hPwnisher from set 7 of squats and through the rest of the work out, the rests were just me asking what the fuck is this
Rest between sets was consistent. Rest between exercises was longer. It got hard post squats
I got about 10 reps on barbell BSS before I hit the bottom and couldn’t move so I switched to a safer bail and lower load
Went to my first MTG night. It was a $5 draft so you paid $5 and built a deck you play with for the night out of the packs you pass around. It was a lot of fun and you kept the deck. Probably helps it was TMNT night
Also picked up an expansion for my nephew’s favorite board game I own (it’s for me not him)
THAT is Deep Water dude! Now you see…and NOW you understand how awful week 5 is going to be…and THEN you gotta figure out how to do this with MORE weight in FEWER sets on intermediate. This is that “oh sh*t” moment, haha.
Also, I love this thought
Having turned 40, I always feel extremely yesterday
Sort of! My plan is to do DW Beginner/Intermediate after Juggeryoke. Then I have a strongman comp in October, so I’m gonna do a Brian Aslruhe program to prep for that, probably his masters program since I already have it. After that comp is when I plan on doing Mass Made Simple and Super Squats back to back as a 12 week block.
Bench: 185x10,10,9 (2 min rest)
CGBP: 155x8,8,9 (2 min rest)
Incline bench: 135x8,7,7 (2 min rest)
Dips to failure: Bwx7, red bandx8,8 (1 min rest)
Pushups to failure: 5,7, 1 negative (1 min rest)
3 rounds 1min plank/20 situps
Notes:
@T3hPwnisher This is fully in response to my annoyance with my schedule over the summer and next semester. No time for traveling for comps (those 2 strongman comps and 1 rugby comp are off the table now) so my pivot was to just say fuck it and do a long “gaining” block. Partially because I’ve wanted to run all these since high school and it’d be a good send off to college. Plus, not needing much equipment is a huge bonus (no travel time). To fully lay my cards on the table, it’s also to prove I can do it and because I love the feeling that comes with these challenges
After the squat day, when I think about having to stand up I feel like this:
This is a wonderful time for a challenge, and college is the absolute best time to do stuff like this. No real obligations out there, lots of capability to recover. I at least have the fortune of running Super Squats in college, but I so wish I had known about all these training programs much earlier in my life. I would have made the most out of that dinning hall, haha.
Pull-ups: 15 (2 min rest), 11+2 (2 min rest), 6+5 (3 min rest), 7+4
Incline row (2 min rest): 180x7 (miss load), 160x9,9,8
Clean pull: 175x3x10
3 rounds of 20 RH/leg raise holding block between knees
Notes:
the core work felt great on my hips and low back
Pretty sure this soreness is raising my heart rate
Wanted to note this. I haven’t gone full keto like Deepwater prescribes but I have dropped my carbs a lot. At most I have one meal with carbs every 2 days. Pretty decent balance
Pretty sure this soreness is raising my heart rate
Hah! More that they’re both symptoms of the same thing. Jon sells this as a feature rather than a bug: you’re in a constant state of recovery, and you’re always feeding the body protein so it’s always growing from it. But yeah: you’re basically giving yourself the flu for 6-12 weeks.
