W3D1
Deadlift pull off 1" block for my back
5x70, 80, 90
5x10x60
Db incline 5x10
Db rows 5x10
I used two differents dumbbells… one 26 and the other 28kg let’s average it to 27kg
A lot of work this week so got my workouts in at home.
Thursday
Db bench
10x20, 22, 24, 26, 28, 30, 32kg
Db sldl 5x15x20kg
Goblet squat 6x10x45kg felt better than I thought
Bent over rows 3x8x40kg I was very surprised I could do that pain free. Thinking of introducing it back.
Today
Db half half full presses 6x12, 16, 18, 20kg
Bent over rows 2x20x50kg, pain free again.
Db rows 1x20x32kg with straps, felt great on the upper back.
3 min of BW squats continuous tension
BW lunges 50 reps total
Weight 82.8kg in the morning. I am the leanest I have been in a year. I will get back up now that my low back is feeling better. Next week is deload and I am getting my squat rack on Tuesday!
Press TM test
Got up to 10x50kg when i could have got 2 more reps in but no point in straining too much with my lower back. I am confident i’ll improve that number soon.
Pike push ups 3x20
Shoulder shocker - front raises, lateral raises, sir Charles raises, 2 tiles with 4kg
DB rows 2x20x20kg
I’ve set up my rack and the home gym is operational.
I was going to work up to a 10RM on the bench to set up my training weights. I felt great as I went up so worked up to a 1RM
1x80, 90, 100 all paused
The 100kg felt good, my 1RM is 105kg paused from last july at about 3 to 4kg heavier bodyweight. So I went for a touch and go PR
1x107,5kg which felt fast. I honestly thought I had 110kg but shut it down to leave on a good note. Very happy with this!
BW 83.6kg
I’ll set my percentage based on a 100kg max to account for off days
I spent the holidays reading through your log. Impressive gains and a lot of wisdom learnt. So sorry to read about your injury, but good to see that you are recovering.
Looking forward to more updates.
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I appreciate you spent time reading through all of it and very glad if that was helpful.
I see you have started a log here, you will learn from it! I get back to my log often to see what worked and what did nit.
I have kept training 4 days a week on the Jailhouse strong program, except I do a PR set 531 style on the squat and deadlift and not a rest pause to avoid too much strain on my back. I have squatted and deadlifted 90kg for 10+ reps which is definitely a PR for the last year. I have been painfree for the last 5 weeks which is due to mainly pulling off of blocks and I reduce the height each week. Slowly I will reach the floor. A few monthsand I am confident I will be back to mylevel!
Upper body lifts are going well even if I have a lighter bodyweight
Posting this after a long pause of logging in here but kept training hard. I’ve been lucky to start the home gym before the pandemic: gym equipement was available and cheaper and I managed to train the way I wanted this whole time.
In March this year I ran Deep Water from beginner to advanced with great results: low back held up, squatting, pressing and pulling (rows, pull ups) numbers kept going up. Due to my low back I ran it by substituing deadlifts for front squats, so I was squatting every week. I pull from a 10-12cm height (two 15 kg plates) for the clean pulls, power cleans etc.
I can squat without issues and I’ve really started to feel like I can strain again, my top end strength is obviously down but I’ve beat volume PRs.
It took a few sessions to get used to the push presses as I had never done them before but there are so many reps you get used to it pretty fast.
Honestly it’s the best I’ve been feeling so I decided to run it again. I’m not sure I will do the advanced part but it definitely teaches you to dig deep.
Below is the first two weeks of my Deep Water run 2, I understand posting 8 sessions can be lengthy but it’s also for future reference
I’m pressing with Fat Gripz for the beginner version, I did that the first time around and was happy with the results. Bench numbers might be a bit high but feeling staleness so I kept going up 2.5 kg each 6 weeks.
I switched back to a full grip on all pressing movement after using the fat gripz during a few cycles, I felt stronger with it than using a false grip
Bodyweight is at 85kg
W1D1
Front Squats 3x10x60kg
Squats 10x10x80kg 4 min rest
Superset with
5x10 back extensions
or
10 sit ups off bench
BB reverse lunges 3x10x30kg
Neck 40 rotations/40 flexions/40 side flexions
W1D2
Neutral grips chins 11 11 8 7, strict and squeeze at top, tends to aggravate elbows so maybe not a good idea, should stick to overhand
Bent over rows 4x10x60kg
Clean pulls 3x10x70kg
RDL 3x10x40kg
hammer curls drop set 6x16, 8x12kg, 10x8kg
W1D3
100 pull aparts
Giant set, 4 min rest from end of push press set
Push press 10x10x47.5 kg
into 5x10 back exts
or 10 bench sit ups
into 5x10xblack band lat pull downs
after pull downs into neck flexions 3x20
lateral raises 3x10x 8,6, 4kg
supersetted to
hammer curls 3x10x10, 8,6kg,20x4
W1D4 (FG= Fat Gripz)
100 pull aparts
4 min rest
FG bench 90kgx7, 6, 5
FG CG bench 75kgx10, 9 failed 10, 8
FG incline (lowest incline possible) 62.5kgx10, 9, 7
Between sets of bench, 10x10x20kg chest supported DB rows
2 min rest for Dips and push ups
Dips 13 10 9
straight into first set of knuckle push ups 4, 12, 10
straight into overhead triceps exts with red band x25
Neck between dips and push ups
40 neck rotation
40 neck flexions
40 neck side flexions
W2D1
Squats 3x10x60kg
FS 10x10x70kg 4 min rest
Supersetted with
6x10 back exts and 6x10 ghr sit ups
BB reverse lunges 3x10x32.5kg
supersetted with
neck 40 rotations/40 flexions /40 side flexions
W2D2
100 pull aparts
4 min rest for the exercices
Pull ups 13 11 9 9 4 min rest, paused at the top, overhand normal grip, easier on the elbows
supsersetted with upright rows 3x12x6kg
BB rows 4x10x62.5kg straps on
supersetted with clean pulls 3x10x70kg
BB shrugs 4x10x110kg 4 min rest
supsersetted with DB chest supported rows 4x10x24kg
FG hammer curls 1x100x4kg
W2D3
100 pull aparts
Giant set, 4 min rest from end of press set
OHP 10x10x42.5kg, 4 min rest
into 5x10xblack band lat pull downs
into 5x10xblack band standing abs
last set ohp directly into 10 dips then directly into french press 15x8kg
neck 40 rotations/40 flexions/40 side flexions
BB curls 5x10x20kg
lateral raises into upright rows 3x10/10x6kg
W2D4
100 pull aparts
Wide grip pull ups 4x5, double overhand
4 min rest between bench sets
FG Bench 90kgx8, 6, 6
FG close grip bench 75kgx10, 10, 9
FG incline 65kgx7 8 7-2 rp failed 3rd, forgot that the weight was supposed to be 62.5kg.
Supersetted with chest supported rows 10x10x20kg
Dips 15, 10, 10 2 min rest
Knuckle push ups 13,12, 12 into 50 red band overhead extensions
neck 40/40/40
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W3D1 Deep Water Beginner run 2
Front squats 3x10x60kg
Squats 10x10x80kg, 3 min rest
superset with sit ups and back extensions, 6x10 each, during the rest times
I set up my bench parallel to my squat rack and elevate the bench with big wood pieces, then I set my feet under the safety bar on the rack for the sit ups and back extensions.
BB reverse lunges 3x10x32.5kg, 2min rest
superset with neck 40 rotations, 40 flexions, 40 side flexions
BW 86.4kg after the gym
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W3D2, 3min rest
Pull ups 13, 12, 10, 10
superset with dips 3x10 in the rest times
Bent over rows 5x10x65kg with straps
Shrugs againt bands 4x20xmini band + light band from elitefts (red and white), with straps
Obviously stolen from the juggernaut’s log in here, it does make the movement harder and going for high reps is the right call here
Clean pulls, 70kg was not feeling right today, went back 60kg for 2x10.
Db rows 1x20x32kg, strict
Hammer curls drop set 6x16kg, 10x10kg, 14x6kg, 20x4kg
40 of each: neck rotations, flexions, side flexions
W3D3, 3min rest
100 pull aparts
Fat Gripz power clean and push press away 10x10x47.5kg
Supersetted with:
bench sit ups 5x10
Back extensions 5x10
Purple band lat pull downs 5x10
in the rest times
Lateral raises dropset
10x8, 6, 4, 2.5, 1.25kg, hands
30s hold at the top with just hands
BB curls 20kgx14, 12, 12, 12
40 of each: neck rotations, flexions, side flexions
I will post tonight’s workout later today or tomorrow
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W3D4 of Deep Water Beignner run 2, 3 min rest for sets of bench
100 pull aparts
FG Bench 90kgx9, 7, 5
FG close grip bench 75kgx10, 9, 8
FG incline bench 65kgx9, 8, 7
Dips 12, 12, 11
Knuckle push ups 14, 13, 13, straight into 60 red band overhand triceps extensions
Neck 40/40/40 between push ups sets
2 min rest for dips and push ups
W4D1
Squats 3x10x60kg
Front squats 10x10x70kg, 3 min rest
Bench sit ups and back extensions 6x10 each, one of each between sets of squats
BB reverse lunges 3x10x32.5kg, 2 min rest between sets
supersetted with neck rotations, flexions, side flexions, 40 of each
W4D2
Pull ups 15, 12, 11, 11, 3 min rest
Bent over rows 4x10x67.5kg, with straps
Shrugs against light bands x 50 reps, I will try to go up in reps in these.
Clean pulls 3x10x70kg
RDL 3x10x47.5kg
High rep DB rows 1x22x32kg
Hammer curl drop set, 6x16kg, 20x8kg, 30x4kg
W4D3
100 pull aparts
Fat gripz clean and press 10x10x42.5kg, 3 min rest
Bench sit ups and back extensions 6x10 of each between sets of presses
Lateral raises dropset
15x8kg
10x6, 4, 2.5, 1.25kg, hands
1m05s hold with hands only
BB curls bar x 15, 12, 12, 12
Weight 85.9kg after the session
W4D4
100 pull aparts
FG bench 90kg x 9, 8, 5
FG close grips 75kg x 10, 10, 8
FG incline 65kg x 10, 8, 7
Dips 15, 12, 11
Knuckle push ups 13, 12, 11
Supersetted with neck rotations, flexions, side flexions, 40 of each
Overhead triceps extensions 75 x red band
FG Hammer curls 4kg x 100
3 min rest for bench, 2 min rest between dips and push ups
I was off work friday so this workout felt better than usual. Reps going up for pressing which is a good sign but could be due to me starting creatine 5-6 weeks ago after a month break or so
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Schedule has been crazy this week
I found 30 min to do the squat workout
W5D1
Front squats 3x10x60kg
Squats 10x10x80kg, 2 min rest
Last set directly into BW reverse lunges 15 reps/leg
Hardest squat workout of the cycle. Next week is front squats.
Skipped sit ups/back extensions and neck.
I’ll do the back workout tonight
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W5D2
Pull ups, 15, 11, 10, 9, 2 min rest
Bent over rows 5x10x67.5kg w/ straps
Shrugs against light bands 55 repsw/ straps
Clean pulls 3x10x70kg
RDL 3x10x50kg,
Hammer curls drop set, 8x16kg, 12x10kg, 20x6kg
W5D3
100 pull aparts
Fat Gripz Clean and push press 10x10x47.5kg, 2 min rest
Last set directly into 10 dips into 15x8kg french press
Lateral raises dropset, 16x8kg, 10x6, 4, 2.5, 1.25kg, hands,
hands hold 1m20s
BB curls 4x15x20kg
Very happy with the push presses given the long hours/heat at work ths week. This is a volume PR too, also with shorter rest period
Weight 86.3kg after session
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W5D4
FG bench 90kg x 10, 6, 5
FG close grip 75kg x 10, 8, 7
FG incline 65kg x 8.5, 6, 6, .5 for last rep of last set because the bar just went as high as the j hook but not to lock out. The short rest period for the first two exercices really started taking their toll
2 min rest for sets of bench
Dips 20, 11, 9, using a wider grip than usual. I had the same thing happen last time where in week 5 and 6 the reps of first set of dips suddenly shoot up. Different grip probably helps too
Knuckle push ups 12, 11, 10
60s rest between sets of dips and push ups
Last set directly into 50 overhead triceps extensions, then another set of 50
FG hammer curls 110x4kg
W6D1
Squats 3x10x60kg
Front squats 10x10x70kg, 2 min rest
Bb reverse lunges 10x35kg per leg directly into bw reverse lunges 10/leg
W6D2
Pull ups 18 10 9 9, 2 min rest
BB rows 5x10x67.5kg, 2 min rest
Shrugs against light bands 50 reps
Clean pulls 3x10x70kg
Hammer curls drop set
W6D3
100 pull aparts
FG clean and press 10x10x42.5kg 2 min rest
Lateral raises dropset 20x8kg, 10x6, 4, 2.5, 1.25kg, hands
30s hand hold, had nothing left
BB curls 4x15xbar
W6D4, 2 min rest
100 pull aparts
FG bench 90kgx10, 7, 5
FG close grip 75kgx10, 7, 7
FG incline 65kgx9, 7, 7
Dips 21, 12, 11, 2 min rest
Knuckle push ups 14, 12, 11, 2 min rest
Deloaded this week
W1D1 of intermediate deep water
Front squat 3x10x60kg
Squats 10x10x85kg, 4 min rest
Schedule has been crazy but managed to get these workouts in. Starting intermediate with higher numbers than last time around