I fucking did it. The 10x10 (2 min rest) has fallen
5 Likes
DW W5D1
Time: 71 min
Deadlift: 235x3x10
Squat: 175x10x10 (2 min rest well without the bar on my back)
BSS: 45x3x10 (mailed in. My shit was smoked)
3 rounds of 20 reps HLR/RH
Notes:
- Squatting pain peaked in sets 5-7. This was terrible and miserable. Post 7 involved a lot of standing with the bar on my back but it was not as bad as 5-7
- Post 5-7 I didnāt feel my quads
- BSS were a joke. 45 for 10 was burning. It makes since though that Iād move less post squat day
- Iām going to be so honest. Everything should have lead to this being a shit session. I drank too much Saturday, was hungover Sunday and couldnāt sleep last night. It took about 20 minutes of deadlifts and warm ups before the first main set but once I was in the shit, so to say, it was game time
- @T3hPwnisher This upright bouncy squat makes a huge difference haha
7 Likes
Yup! Past the point of no-return but not close enough to see any light. Itās what true hopelessness feels like. Just floating through the void of space. Great work getting it done dude!
3 Likes
DW W5D2
Time: 52 + 5 mim
10 min warmup
Bench: 195x8,8,7
CGBP: 155x9,10,9
Incline: 135x3x8
Dips: Bwx4, Red band: 5,6
Pushups: 8,6,4
3 rounds of 20 HLR/6 Copenhagen dips
Notes:
- Itās interesting how my strength changes per week on some of these things
- I was so hungry last night I got panda express and went back 30 minutes later to get more. Costly but I hadnāt cooked and had to get to bed
- Was totally going to skip abs but I remember people read this log
- Lillieās stomach is messed up currently. No idea why. I think she might have gotten a crawfish shell at the boil but closely monitoring the situation
- Nerdy stuff: I got all the minis built for the game I got to play with my dad. Time to paint
4 Likes
Yup. There literally is not enough time in the day to eat to recover
1 Like
The unfortunate thing is Iāve only been hungry for 2 large meals a day so I have to make them count no matter what
2 Likes
DW W5D3
Time: 30 min
Pullup (wide grip with pause): 9,9,7,7
Incline row: 165x10,10,10,185:8
High pull: 175x10,10,10
Notes:
- Didnāt want to lift today but busy weekend ahead
- Had to switch up pullups because I felt like shit today. Used a different variation to keep confidence
- Had to hit some win so rows beat first workout with them
- Moving this ab workout to friday
- Yeah overall fuck lifting (for today)
- I really contemplate getting tested for ADHD
5 Likes
@T3hPwnisher I had some thinking time this morning, does apex predator diet with deepwater intermediate sound like a recipe for disaster?
Given the DW diet recommendation, it doesnāt seem too different
1 Like
No comment on the plan because I havenāt done either of those things, but we seriously must be long lost brothers because I have all 5 parts of that diet series open in my tabs 
.
Iām liking the idea of gorging occasionally, under the guise of a ārefeedā.
2 Likes
I fell into this same form of thinking, and it took a few re-reads to really see what Jon is saying. Heās not big on protein shakes, because his whole thing is eating quality whole foods. Where the two align is frequent meals and high protein, but Jon talks about how the only time he really uses a shake is first thing in the morning to get that 100g, and after that itās whole food sources.
How you could TRY to make them meet in the middle is by using stupidly lean protein sources (99% ground turkey, shrimp, piedmontese sirloin, egg whites, etc) as your food source for the majority of the day and finish the day with a fatty meat meal, but youād basically eliminate the convenience of Apex predator and make Deep Water diet less effective in general. Although now that you have a sous vide you can batch prep that stuff pretty easy.
ANOTHER thought to make them meet in the middle would be to Rocky it and just drink whole eggs throughout the day and then have a solid meal at the end of the day. You COULD mix them with some protein powder to give them a little flavor/palatability. Jon was big on skipping the shakes and just straight up drinking egg whites post training, which Iāve done (I used the company he recommended, good dude, but now theyāre prohibitively expensive since heās based out of CA and they raised their standards on eggs).
And actually, I guess yet ANOTHER way to go about it is to just straight up Derek Poundstone it and do chicken shakes
1 Like
@BrandonCrawford Iād say great minds but considering the programs we are looking at doingā¦
@T3hPwnisher I see your point! I also see that intermediate is going to fucking suck
2 Likes
I also see that intermediate is going to fucking suck
Youāre going to spend 13 days trying to come up with the PERFECT set/rep scheme for weeks 3-6 and theyāre all going to be awful, haha.
1 Like
Donāt worry. Iām already evaluating my life choices haha. Iām already regretting I made the decision to lift before I leave for my parents side of town today
I am going to be stealing the poundstone curls and 1 drop set of laterals for today
@T3hPwnisher I forgot to ask, what do you think about deepwater advanced?
1 Like
4 sets in and Iām already at the bartering point. Itās not even that itās hard push pressing, itās the fact my quads are killing me
That is whatās evil about the program construction: trying to have leg drive when your legs are shot. I learned how to maximize my hips, since my quads were gone.
1 Like
Iām figuring it out in real time haha
1 Like
Currently off my feet so I donāt cry at how much my Vmos hurt but I did it. Some fucking how
4 Likes
Thatās what I like to see. 
1 Like
I forgot to ask, what do you think about deepwater advanced?
Just saw this. Itās honestly underwhelming compared to the first 2 programs. Since it doesnāt have a clear standard to meet, it doesnāt put you through the grinder. More a realization protocol, and itās put together in a pretty random order and requires you do do moves youāve never done before. I did it once, just to have done the whole thing, but never came back to it.
Congrats on getting through this one!
1 Like
DW W5D4
Time: 47 min
Push press: 115x10x10 (2 min rest)
Poundstone curl: 45x28
Lateral raise dropset: 25,20,15,5,hands
3 rounds 20 reps HLR/RH
Notes:
- Man that push press sucked. 7 minutes of dying after
- 9th rep of the 10th set I misgrooved and thought āoh fuck I canāt get 10ā. I sat the bar on my clavicles and thought āI have to get 10 and Iām not letting go until I doā and then jumped
- I thought I undershot poundstone curls and then I curl my arm without the bar and caught a cramp
- Lost count on reps for lateral raises. Went till it burned and couldnāt raise my arms up all the way
- @T3hPwnisher thatās kinda what Iāve seen about it online!
- Pwn and @BethB thanks! It was a doozy. 5 hours of sleep and a shit ton of caffeine made the day interesting
- Instead of normal progress pictures, I got this from the ring camera
5 Likes