Love the double combo. Dad duty while getting a pump
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10/26/2019
Deep Water Beginner - Squat Day
Another wade out into Deep Water to test my sea legs. I figured from now until the end of the year Iāll run a handful of Deep water workouts to dial in my working weights and build up a little more work capacity to not insta-fail my attempt at running this insane program.
Speed Deads - technique, conventional
135 x 10
225 x 10
225 x 10
225 x 10
Focused on squeezing the glutes, nice and warmed up for incoming squats.
Squats
135 x 5
225 x 5
245 x 10
245 x 10
245 x 10 - getting difficult
245 x 10 - regret; considering stopping at set 5, almost convinced myself
245 x 10 - sadness; there is no way Iāll get 10 sets, but Iām not quittingā¦feel stuck
245 x 10 - death; decided to start timing my rest periods and actually taking the recommended rest
245 x 10 - Ok, a little better after the 3-4min rest period. Bracing was easier, but quads are starting to feel it.
245 x 10
245 x 10
245 x 10 - this is going to hurt tomorrowā¦and the next day.
Well that was an emotional roller coaster ride! Iām happy that I completed all the sets (even if working weight is not overly impressive), but it did test my mental fortitude to push through and keep going. I feel very out of shape right now, this program is going to woop my ass in the new year.
14" Step Ups
50lb DBs x 6
50lb DBs x 6
50lb DBs x 6
I was supposed to do 10 reps, but I got ambitious with the 50lb DBs, and 6 was all I could muster.
SUPERSET
Situps
20
20
20
Back Extensions
20
20
20
Our annual Halloween party followed this workout, so my post-workout recovery was not on point (pizza and pints).
Hope everyone is doing well, next week I should have some time to catch up on your logs.
8 Likes
That sounds brutal lol
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I hit pizza buffets after both of my high volume workouts last week. I regret nothing.
2 Likes
hose squats didnt sound nice, what sort of % were they at ?
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Yep, definitely not on pointā¦Itās stellar! Haha. (Thats the Fat Whang talking). Surprised you pushed through with Deep Water. Looking forward to your gainzzz
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Youāll never stop surprising me Sleepy.
Looking forward to see you dive in the deep waters.
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Great work sleepy
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Those squats looked killer
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It felt every bit as brutal as it sounded! And Iām still feeling it in my legs/glutes!
The program calls for 70% of your 10RM. So Jon has you take your 1RM (I used ~500lbs - without having squatted heavy for awhile now, I didnāt really know) and multiply it by 0.77 to find your hypothetical 10RM then by 0.7 for 70% of it. So if I followed this, I would have been trying this with 270lbs (not a chance)! This was 49% rather than the prescribed 54% of my 1RM.
Same! If all goes well with the house build until the end of the year and I can get settled in with my home gym I should be able to jump into Deep Water full time in the new year for the T-ransformation challenge. Muscle memory is a fantastic thing for transformations!
Thanks Mort, appreciate the kind words!
Thanks BigPap!
death was not far on a few of those setsā¦
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10/29/2019
Deep Water Bench Day
Bench Press
45 x 10
135 x 10
185 x 10
185 x 10
185 x 10
I could have gone heavier here, this weight would have been good for a 10x10, but 3 sets wasnāt bad.
CG Bench
155 x 10
155 x 10
155 x 10
Same as above, should have stuck with 185lbs.
Incline Press
155 x 10
155 x 10
155 x 10
Good weight here. Chest/delts/tris starting to fade on me.
Dips
12
10
8
Yikes, not much left in me, that caught up to me quickly.
Pushups
12
18
12
Planks
60s
60s
60s
Wow, Iām bad at these. This was max effort, may have been the toughest part of this workout for me.
Situps
20
20
20
Another good one in the books. An easier day overall, but I enjoyed it. Decent upper volume led to a pretty nice pump, and everyone loves a good pump.
6 Likes
Deep Water Clean Pull Day
Chinups/Pullups - 4 x max reps
14 chins
10 chins - golfers elbow flaring up on my left
8 pulls - a little less pain with pullups
6 pulls - running out of steam on these
Barbell Row
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Good weight for these, not too difficult, but could feel the right muscles working.
Clean Pulls
185 x 10
185 x 10
185 x 10
Iām useless with this movement. I felt like a standing fish out of water flailing around with 185lbs in my hands/fins?. Whatever I was doing was tiring, but it sure as hell didnāt resemble clean pulls.
I even watched the video that @Frank_C posted several times during the sets, but just couldnāt put it together.
To my sensitive readers, skip this next paragraph:
Gentleman, during a clean or clean pull what is going on with your downstairs? I felt like I was playing a painful game of whack-a-mole each rep. I tried moving my hands out to a snatch grip to get over the sensitive region, but Iām sure there is something Iām missing. Iām not sure if it is my long legs (respectively) that makes the bar strike my upper thigh rather than my pelvis, but my point of contact was VERY different than the fella in the video.
Planks
60s
60s
60s
Second time doing planks and already getting easier. Last time it took me 7.5mins to complete the 3mins worth of planking, this time I did it in 5mins (1min on, 1min rest, repeat).
Situps
20
20
20
4 Likes
Donāt drive your hips forward so vigorously, think about driving Up.
āHigh pull and wear pants, same movement.ā
Check out about 1:30
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The cue that I used when learning the movement was to jump just as the bar cleared my knees. To jump from that position, my knees have to shoot forward. This results in the bar hitting my legs below mid thigh. I think the contact pushes the bar out enough to clear my junk.
So, for me, itās a slow pull initially. My thought process is āslow, slow, slow, clear the knees, jump!ā
It took a lot of practice before my boss/coach told me I did it right. I know your form isnāt ideal, but this is one of those moves that might go better if you add weight. Iām sure 185 felt like nothing to you.
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Update on our house situation and some of the reason Iāve been inactive on here. We were supposed to have our house moved onto the foundation last week (modular home) but while completing the backfilling we encountered some major cracking and had to remove the entire back wall. Now trying to line up contractors to complete this work for a second time, but being the end of the season, it is more difficult and everyone is swamped.
Our little one is doing well, we are in a pretty good routine now. Sleeping fairly consistently from 1130pm until 630am, so not bad!
6 Likes
Thanks @FlatsFarmer and @Frank_C, Iāll give these cues a try next time I do this workout.
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Is this a free redo or do you get stuck with the extra cost?
The contactor who caused the damage is taking responsibility and the costs. But Iām sure Iāll see some of it reflected in my bill at the end. The biggest bother right now is the delay to the schedule. We were so close to having a house!!
Honestly man, I have just come to the conclusion that I need to wear compression shorts when doing stuff like this. When I was in my Oly phase, I kept having this problem (would smack my john thomas every few sets) and I went to the internet for answers. After doing some research, I figured out that this was normal for men and that compression shorts fix the problem immediately
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Sorry about the house - Iām sure thatās frustrating. Iām glad to hear that the little one is in a routine