You’re not wearing compression shorts or underwear when you train?
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Hahaha ok didn’t mean for it to sound like that. I wear underwear, but compression shorts are tighter than regular underwear. What I meant to say was: According to my internet research, if you have good technique and are still having issues, try tighter underwear (compression shorts)
I was thinking this may be the case, need to control the boys.
Training commando is the only wayyyy.
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Maybe sleepy’s hangs down below his mid-thigh…
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Deep Water Deadlifts - abbreviated version
Squats
45 x 5
135 x 5
225 x 10 - a little heavier than what I would consider “speed/technique work”
185 x 10
185 x 10
Deadlift
185 x 5
225 x 5
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10
As many of you know, Deep Water protocol calls for 10x10. That was not happening today. I could give you a laundry list of excuses, but I just didn’t have what it took today. These 5 sets were difficult. There were no individual reps that neared failure, but the sustained effort wiped me.
Barbell Lunges - empty bar
10
10
10
Broken toe does not play nice with these when lunging on the one side.
Situps
20
20
20
I haven’t trained abs directly in awhile, Deep Water has me training them each training session. Interested to see if I respond to it.
When life settles, I do plan on running Deep Water as written but right now it just isn’t in the cards. I’m making my way through the program at about 1/2 speed. I’m hoping this will begin to dial in the weight for me to use, and also give my body a chance to acclimate to the increased volume.
Wishful thinking.
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Haha! Unfortunately, that is so not the case.
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Hello you…well through my brief read of your journal, you have a new little one (congratulations) how old? Boy/girl??? You have a broken toe? How? You are awaiting a new home ? And we will skip the shorts discussion!
How are you and what are your goals for training now?
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Hey stranger! Yep, lots of news.
We had a boy 4 months ago and the family is doing well, thanks.
I broke my toe in the summer, and it has healed, but does still cause me some problems. Very limited mobility in my left big toe (toe doesn’t bend at the joint), and causes me some occasional pain, but it is better for the most part. A large reclining couch landed directly on it, and shatter my toe, joint, and metatarsal…it was not pleasant.
Yes, I tried to build a house this summer and have run into delay after delay. We are currently dealing with some problems with the foundation, and I’m still holding onto the dream of being in our house by Christmas! (although starting to look less and less likely…)
So, life is good, but very busy. Goals for training are to just try and get 2-3 solid workouts in per week. I’m not trying to break any records or anything, just get in and get work done. My plan is to start Deep Water once I have my home gym set up in our new place, so I’m sprinkling in some Deep Water workouts now in preparation for it.
Thanks for popping in, how are things with you?
This is a really good idea. I jumped right in and it took a bit to get the weights dialed in. I also hadnt push pressed in ages and screwed my shoulder/neck up during the 10x10. Seems like a great program though and once Im healed up I plan to start again. Good luck!
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This keeps popping into my head when I see that your weights feel heavy: you’re doing the math based off of 1RMs that were established before your hectic summer. I don’t think your body is ready to hit those numbers so you’re doing more than the 70% of 10RM.
My best deadlift is 545 but I figure it’s only about 450 after a long layoff (see: hip or shoulder surgery). I started with less than 50% of my 1RM after both surgeries and the weights still get heavy.
I suggest finding new maxed with your current strength or dropping the weight more. Think of it like 5/3/1. You need to use your current “any day of the week” maxes.
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Unfortunately this is with the weights reduced quite a bit from my previous 1RM!
For squat, I used 500lbs as my 1RM (which may still be high), when my 1RM from my comp was >560lbs. That came to 270lbs, so then I dropped it to 245lbs and could barely do it!
I used 600lbs as my deadlift max, which comes out to 325lbs for the 10x10 and I used 315lbs. I thought I was being conservative, but maybe not enough.
I sure hope the strength comes back as quick as I lost it!
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Thanks man, good luck healing up from that tweak. Neck tweaks are rough, they seem to affect everything you do!
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Man, I had no idea there was another Deep Water log. I need to catch up.
Also, I should note in here that I’m kinda-sorta following the Deep Water nutrition protocol. No direct carbs other than a piece of fruit or two in the morning, and heavier on the fats (introduction of avocado, sour cream, cottage cheese, and nuts/nut butters).
I was 220.8lbs 3 days ago, and this morning I woke at 217.8lbs. Dropped some quick water weight from the reduction in carbs. Planning on staying pretty true to this until the Christmas holidays where I’ll likely indulge.
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You haven’t missed much. I’m just dipping my toes in the shallow end right now.
I’m currently just running through the workouts at 1/2 the frequency. Between our house build (we are currently living at my Dad’s house) and our 4 month old child, I’ve given myself enough excuses why I can’t completely commit to 4+ days of training per week at the moment.
If all goes as planned, we will be moved into our house and I’ll have my home gym put together by the new year when I can devote a few more sessions per week to training.
I’m hoping that at least going through some of the sessions will help me find good working weights, and also help improve my ability to handle this increase in volume.
Following your log on here and your blog posts about the program definitely inspired me to give it a run.
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When’s the goal move in date?
We are currently wayy over schedule!
A few minor delays and then one major delay have pushed out schedule significantly. We just encountered major cracking in our foundation during backfilling, and now are waiting on the re-pour of the removed section of wall. We just got our first snow last night, so it isn’t exactly ideal concrete-curing weather either…
I’m still remaining optimistic about moving in before Christmas, but that goal is seeming less and less realistic.
The only reason that this may be possible, is the fact that the house is a modular home and is almost completely constructed (cupboards hung, fully plumbed and wired, two coats of primer on drywall, etc) and it is sitting on temporary stands beside my foundation.
I think once the foundation repair is complete and the house gets rolled on, things can happen pretty quickly. It has just been a long, bumpy road to get here. The light at the end of the tunnel has been at the same distance away for quite some time!
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The waiting game definitely sucks, we were in the same boat last year although it was just a condo fit out. Tested my patience with all the paperwork and delays with the contractor. The good news is that it has an end so hang in there. Also, solid work here man, and congrats with the little one.
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Good news is that it will get finished eventually and looking back in ten years you’ll laugh about it
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Thanks John.
I decided to take on the General Contractor role myself to save some money, but this often means you’re at the mercy of your sub-contractors’ schedules. If one of their usual employers calls them for a job, my one-off just hits the back burner.
It has been a lot of paperwork, phone calls, emails and delays but fortunately this is what I do for a living, so it is within my wheelhouse.
Still, with all the headaches and delays, it looks like I’ll be saving around $150,000 (based on quotes from general contractors in the Spring) so it will be worth it in the end!
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